Atypical1's 5/3/1 Training Log - Start date 8 Sept 2009

[atypical1]

Atlas did not come with us as pets are not allowed. Besides, he's a little to "fragile" for that harsh of an environment and he would not have enjoyed himself.

Sep 9, Weds

Cardio day.

There's a set of stairs leading up to a train station platform right outside my gym and I'm incorporating those into my workout. The stairs are three flights of 15 steps per flight. I'm also going to do 20 yard sprints. I'll probably throw other things into the mix too at some point.

Stairs: 10 sets @ 2 stairs at a time. One minute (roughly) rest between double sets. These were tough and I'm out of cardio shape.
Sprints: 7 sets @20 yards per. 30 second (roughly) rest between sets. Kill me now. But I did feel them in my hams and glutes so that made me very happy indeed.

Stretching.

james

[NotNowChief]

I always find stair/hill running works my calves to the point of limping the next few days if I haven't done it for a while. Enjoy.

[atypical1]

Sep 10 Thurs

Deadlift day.

5*275, 5*315, 10*350.

I cheated and did 5 extra pounds for the first two sets simply out of laziness. I managed to get 10 reps out of 350 and I'm pretty happy. I somehow managed to bruise my hand badly when I pulled 455 three weeks ago and this last set destroyed my hand. I'm actually quite concerned about getting it to heal and am wondering if I need to pad my grip somehow.

Good mornings. 3*10@135. These were solid. I was going to go for 5 sets but I didn't have time today.

Hanging leg raises.

These workouts are short but exhausting.

james

[holvoetn]

Any heavy combined with some high-rep deadlifting is exhausting ...

Good job

[Buffalo150]

James-

10 @ 350...MOMMA...I'm ashamed of my bitching earlier, just reading that has me shaking my head.

350 is what for you under 5/3/1, 75% ?

-Bflo

[Sam277]

10*350.

I like this. Solid lifting!

Good luck.

[Kathy]

Wow James, nice start to the program.

10 @350 DL and then all the GM's...your hammies and glutes have to be sore tomorrow...ugh, mine are sore just thinking about it.

[lifthard]

10x350 is good work on the last set!

Short but exhausting are good...all business!

[dylanamus]

Welcome back, James. Sounds like 5,3,1 is a wise choice. It will be interesting to see a progress graph side by side with your old program's results.

Good to see you are taking the 5+ definition like a man! This is the aspect of this program that makes or breaks you.

I barely managed 10x250 DL and hated every moment of it. The magnitude of your lifts is no surprise given the attitude you take to the gym. Keep it up, mate.

[atypical1]

Stairs and sprints today. I was very sore (am still sore) from my previous workouts. My hams were killing me during sprints but the slowly got better as my session went on. I think I'm going to dig cardio days now.

james

[sgi4950]

Are you going to "dig cardio days" because the other days are going to be so brutal?

10*350 D/L's - that's a lot of reps with a lot of weight. Any idea how you hurt your hand?

[holvoetn]

Are you going to "dig cardio days" because the other days are going to be so brutal?

Deadlift day.

5*275, 5*315, 10*350.

Those volumes and weights are to be counted as cardio as well

[rere]

It's almost as if the 3 bw exercises, chins/pull-ups and Dips really help the upper body lifts. Just Doing Dips again I feel more stable on the bench.

[guru]

Ah, never noticed you already started with the new log. Nice start.

[atypical1]

11 Sept, Sat

Bench:
5*185, 5*215, 10*240. Those 10 were pretty tough.

Dips: 100 reps. Never thought I would get there. Around to 50 range I was petering out but got stronger around to 75 range.

DB Rows: 10*45lbs, 10*65lbs, 20*80lbs. These are deceptive in just how tough they are. They start out relatively easy but by the last handful of reps it's a struggle.

Good workout.

12 Sept Sun.

Squat: 5*205, 5*240, 10*275. OK, so I really didn't think I was going to get all 10 reps out of that set. My legs were tired by the time I got to 5. I just kinda dug in deep and went for it.

Step-ups. 5*5 @135. Tough after my squats.

GHR: Negs with feet braced. 3*5.

Dragon flags. Just for the hell of it.

Sunday was tough. Really tough.

I'm going to workout for the next four days straight as I have a motorcycle trip planned for Fri, Sat, and Sun.

james