MikeD's 5/3/1 Training Log

[MikeD]

Yesterday, 9/27

Deadlift
335 x 1 + 4

These were grinders, did them as quick as I could. This was supposed to be a deload, but last week I had tried these and my hand got mangled (lack of chalk) first rep. May not have been smart, we'll see.

No assistance work.

Today my upper back and shoulder blades kill, would have definitely effected my bench if I wasn't deloading it today.

Today, 9/29

Bench - Deload
Form work, 135 x 5

Set of 12 for chins

Set of 15 for dips

Pretty hard deload, need a break after this past week.

[rere]

Definitely. After reading a bit more about this or that, I realize that 5/3/1 is just an extremely simple form of periodization (weeks ramp in weight, decrease in reps, uses only 4 week cycles, each 1st weeks cycle starts with a little more than last week's. etc.), and that's why it works. I've seen it before but was apparently too dumb to implement it

My only problem is my bench form sucks. Always has. One of the few lifts I'd actually like a coach to help me with.

You can coach yourself MikeD, give it time hang in there mate.

[MikeD]

Ha, well I have a few ideas (may be tucking TOO much...a very steep tuck is mainly good for shirted benchers), that I'll try implementing. Thanks for the optimism

[MikeD]

Had a couple of un-logged workouts, but I'll just post today's:

Deadlifts-

225 x 5
275 x 5
310 x10

Single leg curls, 25 lbs
20 reps each leg
15 reps each leg

Leg curls
50lbs x 10

Wasn't dying like I thought I'd be, but the last rep was seriously ALL I had. Great workout back from the deload week, hopefully bench won't suck again tomorrow.

And I'll be switching to free squats from box squats.

[bkklift]

My only problem is my bench form sucks. Always has. One of the few lifts I'd actually like a coach to help me with.

Nothing beats a good coach but have you watched any of Dave Tate's videos or read his bench manual?

My bench form is weak as well and his stuff gave me some useful pointers.

[MikeD]

Saw the videos, would like to get the book definitely. It's just so frustrating to have everything going well and this lagging. I don't have much of a gym ego at least, so I don't really give a shit about my sub par benching.

Today, 10/6

Bench
155 x 7
Numbers went...down. Fuck.
Neutral Grip pull ups
8
6
4
4
4
Dips + 25 lbs
5
5
5
5
5
8

So-so day, still happy about those deads though

[Sid]

Nice workouts Mike. A friend recently lent me Wendler's 5/3/1 book, and after reading through it and looking at the logs of some of the people on here doing it, I'm sold. Whenever I finally finish up with beginner programming, I'm gonna take it up.

[MikeD]

Smart move. It'll teach you quite a bit about programming yourself as well.

My chin ups have been pissing me off. I think I'm going to try Harry Selkow's method of improving chins, which entails keeping the reps constant across however number of sets you need to reach a certain total number of chins.

Meaning, say his first goal is 20 total for most. So if they can only do only 4 in sequential, he'll have them do 2 reps for 10 sets. If they can do around 7, he'll cut it down to 5 reps for 4 sets, etc. I'm a bit unclear on how it progresses, but you can google his name and "pull ups" and it should come up on elitefts.

[LiftingNerd]

You want that bench to go up? Throw some heavy rowing in on your bench days. The base you press from can never be too strong.

[LiftingNerd]

You forgot to mention that Ed Coan was at the seminar.

[MikeD]

Working on the rowing strength, doing lameass 40 lb DB kroc rows, moving up to 45 (gasp!) tomorrow. I'll start calling them Kroc rows again when I'm doing 90's, ha.

And I figured I'd only mention the useful information, and leave some of the more awesome-but-not-pertinent-to-training stuff out. If I didn't do that, I would have talked about how Wendler paid for my dinner, and let me hang at his hotel until my cab arrived . Very generous man, that Jim Wendler.

[bkklift]

You lucky bastard!

[guru]

And I figured I'd only mention the useful information, and leave some of the more awesome-but-not-pertinent-to-training stuff out. If I didn't do that, I would have talked about how Wendler paid for my dinner, and let me hang at his hotel until my cab arrived . Very generous man, that Jim Wendler.

You should share this Mike, in a separate thread of course.

[guru]

And I figured I'd only mention the useful information, and leave some of the more awesome-but-not-pertinent-to-training stuff out. If I didn't do that, I would have talked about how Wendler paid for my dinner, and let me hang at his hotel until my cab arrived . Very generous man, that Jim Wendler.

You should share this Mike, in a separate thread of course.

Sorry, just saw that you did post a thread about it.

[MikeD]

Yesterday, 10/8

Squat
135 x 5
185 x 5
205 x 8

First time I've had a free squat workout in 3 months. I remember last March I managed 260 for 10, and now I'm wayyy back down.

Few reasons:

-Bars at new gym are like half an inch thicker - makes bar placement a little awkward and gripping it harder. Rather than simply feeling like there's WEIGHT on your back, there's the distinct feeling of a bar being jammed into you. See the difference?

-Quads are weak from box squatting. I think the split squats on DL days will take care of that, may throw in some leg presses

Good Mornings
65 x 10
75 x 10
90 x 10
100 x 10
115 x 10
Form more solid, had to rush these though.



Today, 10/9
Overhead Press

80 x 5
95 x 5
110 x 5

Couldn't break my last rep record...this may be because of my first experience with the false, thumbless grip, but it makes me think I need to humble myself and bring my maxes down. I'll finish this cycle first and re-assess on the deload weak.`

DB Rows
45 lbs
20 reps L arm
20 reps R arm
13 reps L arm
11 reps R arm

Happy with this, back strength improving.

Dips + 25 lbs
6
7
6
7
5
4
35 weighted. total

Bodyweight
8
7
15 unweighted, total

50 total, want to have all 50 be weighted eventually.