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Guru's 2nd Training Log - Experiments with 5-3-1.

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Guru's 2nd Training Log - Experiments with 5-3-1.

Postby guru on Sat Sep 12, 2009 4:27 pm

After rere & James, I am jumping on to the bandwagon of 5-3-1. I will be doing it 4 times a week instead of 3 & prey that it doesn't affect my recovery. The program that I've outlined for the first cycle is as under -

Day 1 - Squats. Assistance - Front squats, Good mornings.
Day 2 - Bench. Assistance - DB rows, Dips.
Day 3 - Deadlift. Assistance - SLDL, Hyperextensions.
Day 4 - OHP. Assistance - Pull ups, DB presses.

Depending on how I feel after the first cycle, I might change the assistance work.
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby atypical1 on Sat Sep 12, 2009 4:31 pm

This should be fun to watch. Thoughts on reps and sets on your assistance work?

james
My New Training Log
Current Stats:
41yo Male 210lbs. Squat 1*350lbs, Deadlift 1*455lbs, Bench 1*315bs, BB Row 2*255, OHP 3*190
Goals:
Squat 5*350lbs,Deadlift 1*500 lbs, Bench 5*315, BB Row 5*275, OHP 5*225
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby guru on Sat Sep 12, 2009 4:39 pm

Hi James, thanks for dropping by. As I will be doing 4 days a week, I plan to keep the volume a bit low on the assistance work - 3x10/12 on everything except pull ups where I'll start with 30 reps (most probably continuing 10x3 from the earlier routine). I also plan a higher volume on the DB rows since I feel my upper back needs some serious attention. Let's see how things work out.
Strength is Life. Weakness is Death - Swami Vivekananda
Guru's 2nd Log
160cm · 58kg · 42yo
Current 1RMs - Squat 90 kg, Bench 65 kg, DL 110 kg, OHP 45 kg
Goals (year end) - Squat 100 kg, Bench 75 kg, DL 125 kg, OHP 50 kg
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby holvoetn on Sat Sep 12, 2009 5:05 pm

So I need to follow this one from now :roll:
Good luck with the program ;)

The more people have experience with it once I am done with SL Advanced, the better :D
I prefer to be called 'H' ;)

Age: 41 / Height: 180cm/5ft 11" / BW: 88kg/194lbs
PRs:
SQ: 5RM:140kg/308lbs 1RM:155kg / FP 3RM: 77.5kg/170.5lbs / OHP 5RM: 52.5kg/115.5lbs / BBR 3RM: 92.5kg/203.5lbs
DL 5RM: 167.5kg/368.5lbs 1RM: 200kg/440lbs
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby lionize on Sat Sep 12, 2009 5:07 pm

Good luck! 5/3/1 looks awesome. I'm looking forward to the day when I will be on it, I can pick up lots of tips and inspiration just reading all your logs ;).

What days are you training? I think Mon/Tues/Thurs/Fri is great for this type of thing, but it depends on a persons schedule.
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby NotNowChief on Sat Sep 12, 2009 5:10 pm

I have not read his book so take this with a grain of salt but I read an article where it is said the program works best at 4 sessions per week
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
so perhaps you will be fine there.

I hope you don't mind my saying but your AV always makes me think of Merv Hughes as a circus strongman, who is it?
Injured :(
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby rere on Sat Sep 12, 2009 5:14 pm

Great going Guru. Will be nice to see where we are in a few months.
hmmm SLDL with the deadlift, you could be on to something there. I'll go and review form on these. :)

Peace.
Rere's training log II
The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does.
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby Kathy on Sat Sep 12, 2009 6:02 pm

Looking forward to following your program Guru!
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby Leot on Sat Sep 12, 2009 6:29 pm

NotNowChief wrote:I hope you don't mind my saying but your AV always makes me think of Merv Hughes as a circus strongman, who is it?


http://en.wikipedia.org/wiki/The_Great_Gama
Leot's Training Log
187cm · 78kg · 25yo
87.5kg SQ · 57.5kg BP · 42.5kg OHP · 55kg BR · 3x5 · 132.5kg DL · 1x5
1RM 105kg SQ · 65kg BP · 50kg OHP · 150kg DL
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby dylanamus on Sat Sep 12, 2009 6:38 pm

Nice layout, Guru. 4-weekly increases seems like the way to go. I'll be curious to follow your progress. Good luck, mate!
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158cm/5'2", 59.5kg/132lb, 13.8% BF

Current 1RMs achieved at >=60kg on Texas Method:
Squat: 152.5kg / 150kg
DL: 150kg / 160kg
OHP: 65kg /70kg
Bench: 87.5kg / 90kg
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby NotNowChief on Sat Sep 12, 2009 6:43 pm

Leot wrote:
NotNowChief wrote:I hope you don't mind my saying but your AV always makes me think of Merv Hughes as a circus strongman, who is it?


http://en.wikipedia.org/wiki/The_Great_Gama


cool, you must admit he's a dead ringer!
Injured :(
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby pagangoddess on Sat Sep 12, 2009 9:01 pm

Good luck with the 5-3-1 program Guru. I'm sure you will excel at this one as you did SL. 8)
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"it's a bitch. But a loving, cook-you-dinner-afterwards kind of bitch." MikeD (referring to the deadlift)
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby KIB on Sun Sep 13, 2009 2:50 am

Looking forward to watching your progress on this new program, Guru.
Thanks for that link, Leot!
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42yrs
BW: 195lb / 88.45kg
Squat: 297lb / 135kg 5x5
DL: 341.7lb / 155kg 1x5
BP: 187.4lb / 85kg 5x5
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby Foxybass on Sun Sep 13, 2009 8:26 pm

Good luck with this Guru. I'm sure you'll do well with it. Will be interesting to read up on your progress.

Take care.

Dave
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175cm · 86kg · 39yo · 5x5 PR: Squat 79.8kg · Bench 74.3kg · OHP 48kg · Deadlift 112.5kg 1x5
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Re: Guru's 2nd Training Log - Experiments with 5-3-1.

Postby muddy on Mon Sep 14, 2009 3:35 am

wow 5-3-1 fever is going around! i like your choices on the assist stuff-- looks like a solid plan (as everyone else has said). BTW, thanks for the link Leot - interesting read!
"One of the most basic of those rules [of the Universe] is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it." -- Mark Rippetoe, "Strong Enough?"
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