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

[atypical1]

Rather than convolute my old training log I have decided to start a new one specifically for my new training program. Welcome and I hope that you enjoy the journey.

After much success with the Madcow program I have decided to make the switch over to the 5/3/1 method. You may be wondering why I am switching if I had such good luck with my old program. It really comes down to two things. The first is that I have some specific weaknesses that I want to address. Specifically I need to hit my hams harder and I need to get more dips and pull ups into my workout. Madcow doesn't really allow for that much intensity in those areas. The second is really that my workouts were becoming a bit too tough on me. I was getting to the point to where I was just too exhausted after my squats to really give my bench and rows the level of intensity that is required. But I wanted to stick with the main lifts as I truly believe in keeping workouts simple. So my next workout plan had to have the core exercises, allow for accessory movements to address specific weaknesses, and had to be short enough to allow for maximum effort.

Enter the 5/3/1 plan. The program is extremely simple. It revolves around the OHP, Deadlift, Squat, and Bench. You do one main exercise per workout. The accessory work that you choose is totally up to you. Simple? Yes. Easy? Hell no. Instead of saying "do 5 reps at this weight" your last set is "5 or more" and it's the "or more" that really adds the intensity. Add in some tough accessory work and you have one mean workout.

I'm not going to detail the workout too much but I will answer any questions you may have.

Again, thanks for reading and I hope you enjoy it.

james

[Mouse]

Good luck James - i'm sure you'll do well.

[atypical1]

Sep 8, Tues

This is my first workout on my new plan and my first workout in 8 days. Vacation meant no sleep, harsh desert environment, lots of bike riding and pulling Missy and Holden around in a wagon. All fun but not exactly relaxing! Anyway....

Stationary bike and ab wheel supersetted with bridges as a warm up.

OHP: 5*115, 5*130, 10*145. As stated in my first post you only have to do 5 for that last set but the goal is to do more. I managed to eek out 10.

Dips: 55 (vacation kicked my butt)
Pull Ups 25

Side planks.

OK, that looks stupidly easy once I write it down. But I left the gym feeling like I had a great workout. Dips are tough and I'm going to do them twice a week with the goal of getting 100 per each day. I did them last month and I can really see the differnce in my build.

james

[Mouse]

What assistance stuff are you planning for each compound?
Any reasons why?
Still trying to work out what to do when I switch.

[dhw]

Good luck James, I'm looking forward to following your progress on the 5/3/1.

[atypical1]

On shoulder day I'm doing dips and pull ups. My shoulders aren't a weak point for me so I didn't want to do any extra work for them. I'm doing dips on OHP and Bench day. I'm a firm believer that you simply can't do enough dips and I think I would get more out of them than I would DB shoulder presses, shrugs, etc. I'm doing good mornings on deadlift day to stretch out my hams. I'll do probably 5 sets of 10 of those (hams are an area that I'm weak in). On bench day it's dips and db rows. Squats would be GHR's and step ups. I'm minimizing my accessory work to keep it simple. It's also about volume those exercises so my goal for dips will be 100. Everything else will be 50 reps.

james

[Mouse]

Sweet - sounds like you've given it plenty of thought as usual.

[holvoetn]

I'll be following your journey with a lot of interest, James.

Good luck, I know you can do it.
Any specific targets you are aiming for within a certain timeframe ?

BTW 100 dips ... you're insane, let me tell you

[lifthard]

Good luck James. I'll have to look into 5/3/1 and watch your progress.

Sounds like quite an active vacation. Deserts and wagons...

Steve

[LiftingNerd]

Is that 55 dips in one set of 55 total? Either way I want to see "BW+" being written after that number sometime soon.

[RobCosimo]

Good luck with the new program A Typ!

[sgi4950]

Welcome back from vacation James. Looking forward to following the new log and your progress.

Were the 25 pull-ups in todays workout in one set or multiple sets? If multiple, how many sets/reps? I'll be interested to read if you feel the 50 reps of GHR's help or hinder your progress and how cranking out 50 feels.

[Buffalo150]

James-

Go get 'em boyo...

I'm with H on the 100 rep dip issue

My thought is 100 within the week, usually two sessions.

That being said, I think you've got everything dialed in.

-Bflo

[atypical1]

Thanks everyone. Here's a few answers:

- Goals. These haven't changed from what's written in my sig. I'll test these in November again.

- Dips and weight. I'm not doing weighted dips because they tend to aggravate my shoulder. At some point after I'm able to do 100 BW dips I might add weight onto them again. I don't do all the dips in one set. I do several sets. My first set is 20 something. Then I take a break for a minute or two and go at it again. I don't count my sets though and only keep a running total of my reps.

- Pull Ups. I use the same technique for my pull ups. Get as many as I can per set until I hit target number.

james

[Kathy]

Welcome back James! That was some active vacation...hopefully you get caught up on your sleep soon. Did Atlas come with you? Next time, hook him up to the wagon and have him pull

Looking forward to reading about your progress on this log. 5/3/1 sounds like a program I would like to try some day.