MikeD's 5/3/1 Training Log

[Vlad]

I think Mon is fine. But for Wed it is better to have light squats first (good warm-up), then press, then DL max. For Fri I would suggest to ramp weights for 3x5 (for example, 80, 90 and 100 kg for squat) instead of 3x5 across. If you keep Fri the same as Mon, then you may not be recovered by Mon after Fri. You might actually decide to increase the weights only on Fri, and if this is succesful, then try this weight on Mon for 3x5 across.

[MikeD]

I see the approach; sort of like the texas method. Monday has volume, wednesday has recovery, friday is intensity. But I think the point that I'll be starting back at (probably dropping the squats to 200 lbs) will be okay to keep a linear progression for a good while, and I'll be increasing the weight less frequently than if I did the normal 3x a week, 5lb-10lb a workout jumps.

Once that stalls, I'll consider the above again.

[MikeD]

Back to rippetoes...sort of.
Squat
210lbs
3x5
Easy. Getting my form back, so many little adjustments that I forgot were so important...

Bench
160lbs
3x5
Not difficult, but this one clearly suffered during the 3 Wendler cycles, as there simply wasn't enough volume, or at least, I was wasting my time with the amount of volume I was using. No fault of the program itself.

Pull ups alternating w/chin ups each set
6x4
Cut this short because of time, but keeping the reps at 4 lets me get my chest to the bar each time.



Trying to break 160 for my weight again, it can be a pain in the ass when you're a vegetarian and your main way of upping cals is rice and bread.

[LiftingNerd]

Trying to break 160 for my weight again, it can be a pain in the ass when you're a vegetarian and your main way of upping cals is rice and bread.

You have my respect, and my condolences, all at once.

[guru]

Trying to break 160 for my weight again, it can be a pain in the ass when you're a vegetarian and your main way of upping cals is rice and bread.

In addition to LN's respect & condolences, you have my compassion. Being a vegetarian myself, I perfectly know what you are saying.

[atypical1]

Trying to break 160 for my weight again, it can be a pain in the ass when you're a vegetarian and your main way of upping cals is rice and bread.

Quinoa. Lots of quinoa. It's a complete protein, tasty, and pretty dense in calories.

james

[MikeD]

I've tried Quinoa and liked it, but I wasn't sure what to do with it...preparation wise. I know to boil it, but it tastes pretty bland if that's all you do.

11/3

Squat- rest
3x5 @ 135 lbs

Had a friend/trainer check my form today, he's well versed on good technique as he's read through a lot of Rippetoe/PL'ing text, and he said he had little to critique aside from the fact I was relaxing slightly at the bottom. Granted, the weight wasn't too heavy, but that made me feel good at the very least

Press
80 lbs
3x5
Felt fine, was locking out HARD on each rep. Big difference between how I was doing this on wendler's was the inclusion of a bounce at the bottom. Now I'm back to doing each from a dead stop, which I preferred anyway.

Deadlifts
315 x 5
Not bad, I was off this lift for about 2 weeks and the newly added squat volume...well, it made me drop it down a bit. Oh well.

DB Rows 55 lbs
R Arm- 10, 8, 6
L Arm- 8, 7, 6

Back to squats Friday. Forgot how addicting those noob gains were.

[atypical1]

I add sundried tomato's to my quinoa and it tastes pretty good. Make sure and add the oil that comes with them.

Good lifts and yes, noob gains are sweet aren't they?

james

[MikeD]

I think when I get my squat back up to around 275 I'll switch it up again...that is, unless I put on some good weight and can keep it going for a bit longer. I'm currently reading through the madcow page mehdi's posted on the blog.

[atypical1]

Madcow rocks hard. I made some really decent gains on it and can highly recommend that program. It's simple yet tough and doesn't require a lot of thought.

james

[MikeD]

I'm looking at it now, does the press only happen wednesday?

[atypical1]

That's correct but I did incline instead of press. But I did add it later which I don't think helped my recovery time any.

james

[MikeD]

Squat
220lbs
3x5

Bench
165lbs
3x5

Good mornings
Worked up to set of 125lbs x 10

Pull ups alt. with Chin ups
8x4

Been here, done this, but I'm doing what I need to do.

Saw a kid get into a suit today and dealift about 455 from the floor; the PL'ing comp at my gym is tomorrow, which I sadly won't be here to watch, but I think once they finish the trip back from vegas later in the month I'm going to consider asking if I can train with them.

[guru]

the PL'ing comp at my gym is tomorrow, which I sadly won't be here to watch

Sad thing.

but I think once they finish the trip back from vegas later in the month I'm going to consider asking if I can train with them.

Good thing.

[MikeD]

They don't squat though...they do deadlift/bench only, which is sorta strange. I'm wondering if I do train with them if I have to train exactly, cause, y'know, I'd like to do some squattin'.

And as a side note, I feel shitty today. My mood, I mean. Outlook feels bleak at 10:09 PM but felt fine early in the morning. Oh well, I guess that's being 18.