MikeD's 5/3/1 Training Log

[MikeD]

With the plank?
It's sort of like..My arms, head, and lower body stay where they are, but I rotate my torso until by abdomen is facing out to the side, and the side of my oblique is facing the floor. Then I reverse directions to the other side quickly. So it sort of is both a rotational AND stability movement at the same time.

[MikeD]

Aug 21st/09

Overhead
85 x 3
95 x 3
110 x 3 + 2

Wasn't feeling it today, held the bar too long at the top, on the shoulders, etc...

Dips
15
10
8
7
6
5
5
4

So, 60 total. Going to up the number to 70 next time I do overhead, and hopefully get more the first set.

Pretty good day. Hill sprints tomorrow.

(And on a side note, I saw Charlie Murphy's standup today in the city...was freaking funny )

[atypical1]

Ahhhh...trying to hit the 100 goal are we? You know, I think that he does reps between sets of other exercises too.

james

[darin]

hey mike do i do both workout A and workout B in each workout-am new to the program

[MikeD]

How many days a week are you working out?

[atypical1]

hey mike do i do both workout A and workout B in each workout-am new to the program

There's no "workout A and workout B" in the 5/3/1 program. I think you might be confusing this with Stronglifts.

james

[MikeD]

Actually, he does designate each exercise's workout with A B C D, but I'm still not sure if that's what he's talking about.

[mdonnelly]

Progress is looking good, keep it up Mike.

[MikeD]

Sunday, Aug 23/09

Box Squats, 5/3/1 day
Warm up
190 x 5
220 x 3
240 x 1 + 3

Was a grinder, but I was aiming for 3, so that one more made me happy. I also think the box is about 9 inches, so at least I know every rep was below parallel.

I was too damn tired to do 50 reps of GM's, so I did legs curls for the first time in my life.

Single leg curls
30 lbs
3x8

Was hard! I can see myself doing this only as a unilateral exercise, because A) I'm always paranoid I'm favoring one side over the other, and B) Seems like a good way to keep knee strength balanced. As long as you're doing some squats as well...

Tomorrow, Bench, and since I'm changing locations again, I'm doing dips instead of on press day, just to make sure I get them in.

Thanks for keeping up so far, everyone.

[MikeD]

Monday, Aug 24/09

Bench

135 x 5
150 x 3
165 x 1 + 4

Could've done 6 or maybe 7, but I didn't have a spotter, so I played it safe.

Kroc Rows
40 lbs
Right Arm- 20 reps first set, 12 reps second set (only about a minute or so of rest)
Left arm - 17 reps first set, 10 reps second set

Dips
16
11
8
7
8
6
7
1 (I just wanted it to be even, so I jumped back up and creaked out 1)
6

70 total, starting to consider 5 rep increases a week, but we'll see. I can't imagine doing 100 reps EVERY time like Wendler recommends, and my bodyweight isn't even that challenging.
Wednesday, (hopefully) deadlifts.

[atypical1]

The dips are brutal and especially as you're doing them at the end of the workout. Going up by 5 every workout sounds like a good plan and you'll be at 100 before you know it.

james

[Buffalo150]

Mike-

That's good work...

-Bflo

[rere]

Keep up the good work mike. I'll be sure to add them kroc rows to my routine at some point, supposed to really help the Deadlift and Bench.

Peace.

[MikeD]

8/26/09

Deadlift, 5/3/1
265 x 5
295 x 3
325 x 1 + 3

Finally, a decent rep out on the DL! Though again, I've hit 5 reps on this weight before, and if it was truly my intent I might have been able to.

On another good note, I showed someone at the gym how to deadlift today. Unlikely that he'll follow form as it was, but hey, I'm spreading the word.

Good mornings, 95 lbs
10
10
10, wide
10, wide
10

These are getting easier, and I'm cutting the depth somewhat. I was going below parallel before, which become a point of no return real quick on this lift.

[rere]

Did going below parallel hurt you somewhat?
Great session always nice to eek out more reps on the last set.