BKKLift 5/3/1 Training Log with progress pics

[bkklift]

9th Oct: Cycle 2, 3rd Week, OHP Day

1) OHP:
110x5
125x3
135x6

2) Superset:
Dips: 4x10x(+45lbs)
Pull Ups: 2x10
Neutral grip wide pull ups: 1x10
Chin Ups: 1x10

3) Cable chest Press: 3x10x21

4) MTS Front pull down machine: 3x12x35

Workout time: 60 mins

Comments:

The last couple of reps on the OHP weren't exactly pretty but my legs were locked and the bar went overhead, so I'm counting them! Happy as never attempted 135 before, let alone for reps.
With the dips/pullups I perform them as a superset, meaning I perform dips immediately followed by pullups. Rest and then go again, dips followed by pull ups. I change the grip on the pullups as the exercise gets harder. I like supersetting as it cuts basically cuts my total rest time in half and gives me slightly longer rests between sets. I remember reading Alwyn Cosgrove who mentioned it was beneficial. Oh and it kills me!

I notice I do more assistance exercises than other people on 5/3/1. On upper body days I split my assistance exercises to push/pull on a horizontal plane for bench press days, and push/pull on a vertical plane for OHP days. The purpose of my assistance exercises it to improve my core lifts and then, time permitting, I like to add exercises for aesthetic purposes.

[bkklift]

11 Oct: Cycle 2, 3rd Week, Deadlift Day:

1) Deadlifts:
290 x 5
330 x 3
365 x 6

2) Front Squats: 4x8x185

3) Pull throughs: 4x10x38.5

Workout time: 40 mins

Comments:
I really struggle doing deadlifts for reps. For my final set, I basically performed them as singles with minimal rest. As my gym has hexagonal plates, after each rep I was forced to reset to ensure the bar was in the right position. My form also deteriorated towards the final rep.

First time I performed front squats with any real weight. Once I got used to the choking they felt ok. A lot more emphasis on the quads than back squat. Also very easy to go full depth.

Was rushed for time and felt pretty tired after deadlifts and front squats, so took the easy route of pull throughs and no ab work.

Next week is deload week.

[Buffalo150]

Bkk-

9th Oct: Cycle 2, 3rd Week, OHP Day
I notice I do more assistance exercises than other people on 5/3/1.

First cycle, I loaded up the assistance work (well, loaded up for me). In the second cycle I noticed I wasn't as sharp as I had felt in the first cycle. I cut back my assistance work in the third cycle from 50 reps to 30 reps per exercise, but ramped up the intensity.

I think the amount and type of assistance work is specific to each person, Where some might handle a full load of assistance work, others might burn out. And, as I said elsewhere, 5/3/1 is all about not burning out.

That said I do plan on increasing my reps from 30 to 40 next cycle, just to see what differrence it makes.

-Bflo

[bkklift]

I think you're right Bflo. Having cut down my training maxes by 10% as Wendler recommends, the first cycle felt kind of easy. That and the excitement of a new routine meant I loaded up on the assistance work.

I'm already beginning to notice that the reps are getting harder. With my third cycle coming up, I will carefully gauge my assistance work to prevent burning out. It's all feeling good so far though. Not to mention my extra assistance work on top of the core triumvirate aren't really that intense and are more for aesthetic purposes.

[bkklift]

13th Oct: Cycle 2, Deload Week, Bench Press Day:

1) Bench Press:
85 x 5
110 x 5
130 x 5

2) Inverted Rows: 3x10

3) Push Ups: 3x15

4) Kneeling cable external rotation: 3x12x6

5) Mini ab circuit

Workout time: 35 mins

Comments:
Logically I understand the need for deload weeks but I find it incredibly frustrating making the effort to go to the gym, then having to hold myself back.
For my deload weeks, I am trying to keep the assistance to bodyweight exercises and throw in some "functional" exercises that I never seem to be able to fit into my normal workout routine.

[Buffalo150]

Bkk-

De-load weeks are the hardest weeks of all. It takes a lot of willpower to walk away having not worked up a sweat.

I admit I broke down yesterday and did the Evil 8 5x6...but that was HRH being pushy.

-Bflo

[bkklift]

14th Oct: Cycle 2, Deload Week, Squat + Deadlift:

1) Squats:
125x5
155x5
185x5

2) Deadlifts:
155x5
195x5
230x5

3) Squats : 4x8x185

4) Good Mornings: 3x10x95

Workout time: 35 mins

Comments:
Wasn't meant to be a gym today but had a meeting nearby so thought, what the heck. Combined squats and deadlifts together, so will only be going to the gym 3 times this week rather than 4. Seems to make more sense for a deload week.
Still feeling agitated from holding back at the gym, just feels like a wasted session. Spent more time stretching today.
Frustration aside, the deload week seems to be having a motivational effect. I'm really looking forward to attacking the gym next week. I remember when on SL that I used to find it mentally fatiguing sometimes to keep upping the weight. It seems deload weeks are just as much for the mind as the body.

[Buffalo150]

Bkk-

There you have it...

14th Oct: Cycle 2, Deload Week, Squat + Deadlift:
Frustration aside, the deload week seems to be having a motivational effect. I'm really looking forward to attacking the gym next week. I remember when on SL that I used to find it mentally fatiguing sometimes to keep upping the weight. It seems deload weeks are just as much for the mind as the body.

Your training is complete grasshopper...

-Bflo

[bkklift]

*bows down*

Thank you master

*snatches pebble*

[Buffalo150]

...sniffle...

I'm sooo conflicted when they grow up and leave the temple.

You teach them all you know, train them, nurture them...then they snatch the damn car keys outa your hand and off they go.

...sniffle...I'm so proud!

[bkklift]

16th Oct: Cycle 2, Deload Week, OHP:

1) OHP:
60x5
75x5
90x5

2)
Wide grip pull up x 5
Medium grip pull up x 5
Medium grip chin up x 5
Close grip chin up x 5

3) Dips: 3x10xbw

4) Seated face pulls: 2x15x21

5) DB Curls: 3x10x25

Workout time: 30 mins

Comments:

As has been the craze around here lately, tried the OHP with thumbless grip. Bar didn't feel stable, perhaps lock out was easier but I think that was mainly down to the low weight. Will try with heavier weights next week.
Yes, I did curls. Workout was just over so quickly wanted to add another exercise and decided to see what all the fuss was about
Had meeting nearby so went to gym at 3pm-ish, it was beautiful. Gym was practically empty and just moved from one station to the next without any bother. Wish I could go at this time more regularly.
Come on Monday and the start of my next cycle.

[atypical1]

Yes, I did curls. Workout was just over so quickly wanted to add another exercise and decided to see what all the fuss was about

And you lived to tell the tale. Amazing!

I love the gym in the afternoon for the reason you stated about it being pretty empty. That's always a nice feeling indeed.

james

[bkklift]

And you lived to tell the tale. Amazing!

And I've got the guns to prove it baby

[bkklift]

19th Oct: Cycle 3, Week 1, Bench Press Day:

1) Bench Press:
155x5
170x5
190x7

2) One arm DB Row: 4x10x100

3) Bench Press: 4x10x135

4) Cable Row: 3x10x77

5) Skull crushers: 2x12x70

Workout time: 60 mins

Comments:

Was really unhappy with my workout today. Everything just felt hard and I did terribly on the final reps of my bench press, last cycle I managed 195x8. I think it was down to a culmination of things, poor diet the previous week, lack of sleep, heavy drinking over the weekend, different workout time, being rushed on time, work commitments and on and on *insert excuses here*. Just chalking it up to a poor workout and hoping for more next time. With each cycle being so short on 5/3/1 I really feel each session is precious, so am disappointed to "waste" a session.

One thing I found with the deload week, when not training hard my diet slips. I just wasn't getting in enough calories, something I am a lot more fastidious about when training hard.

If your weight drops but your lifts remain the same, can you consider that as an improvement in strength ? Technically your lifts as a % of your bodyweight has increased...

[Buffalo150]

Bkk-

19th Oct: Cycle 3, Week 1, Bench Press Day:
If your weight drops but your lifts remain the same, can you consider that as an improvement in strength ? Technically your lifts as a % of your bodyweight has increased...

Many ways to skin the cat when measuring performance...which is one of the beautiful things about 5/3/1, lots of ways to measure/motivate yourself.

-Bflo