MikeD's 5/3/1 Training Log

[MikeD]

So my stats in my sig were where I was at about 2 months ago. Some things have happened life-wise and I'm just now getting back into the swing of things. I downloaded Wendler's ebook yesterday, and so far I love the simplicity.

I'm hoping to break the 135 press mark for reps
Eventually get 350 for squat, and work toward the elusive 4 plates steadily
Everything else I plan to let the program handle. I'm hoping to compete one day, and I'm excited to see where I am in four months time on this (some of the testimonials are pretty astounding).

Sunday, workout A
Box squat:
Warm up
165 x 5
185 x 5
215 x 5 + 2

You rep out on each final set, leaving one or two in the tank.

Goodmornings:
65 lbs, 3 sets of 10
Planned to do 5 sets but I started seeing spots on the last set, thought I'd call it a day and up the set on deadlift day

Weighted incline sit ups
4x8 with 10lbs behind my head
I was repping 25 lbs on my chest for 12 reps, was surprised how hard this was.

Overall, liking, excited about where I'll end up, expecting great things
Tomorrow, benching.

[atypical1]

Welcome. Another 5/3/1 convert. I'm going to start mine in Sept and I'm always interested in hearing other perspectives on this program.

I'm looking forward to following this log.

james

[NotNowChief]

Yeah I find the weight on the chest method not so good for sit ups, I really doubt how much of the weight gets transferred on to the abs during the exercise and how much just sits on you. I always go for the behind the head method on weighted sits now, there's no doubt where the weight is getting lifted.

[pagangoddess]

What is your timeline for competing?

I'm hoping to compete in another 1-2 years. I'm starting my program today using Westside methods. I'm interested to see how 5-3-1 works for you.

[MikeD]

What is your timeline for competing?

I'm hoping to compete in another 1-2 years. I'm starting my program today using Westside methods. I'm interested to see how 5-3-1 works for you.

Yeah, I was reading how you've been checking out pl-ing gyms. As for when I'm competing, I guess anytime once my total is over 1000 and I feel like I'm ready.

And I tried westside for a couple a weeks, and I think it was too advanced for me at the moment, or more like, that it was just unnecessary. Plus, I have no bands or chains or even understand how to use them properly, so I'm not going to try it again unless I'm being coached.
__________________

Anyway, log time.

Flat bench - punched in a conservative 200 lbs to the excel sheet
115 x 5
135 x 5
150 x 5 + 5 (Rep out)
My form is back to where it was, feels very solid.

Dips, BW
3x10
Love these, couldn't do them in my home gym but making full use of my membership for the summer

Kroc Rows
First, an explanation. I read about these for the first time in Wendler's ebook. Basically, you're picking a weight and repping out on a single set of one arms DB rows. He said it helped with his DL lockout, I'm guessing because it built good back endurance.

JESUS. CHRIST.
I warmed up with 25 for two sets, then picked 35 lbs.
Right arm, got 22 reps
Left arm, got 17 (I knew there was a discrepancy anyway)

I felt absolutely wrecked, but like all masochistic trainees, I was very happy. I'm going to have severe back DOMS tomorrow

Tomorrow, rest. Wednesday will be deads and more good mornings.

[MikeD]

Wednesday, Aug 12/09

Deadlift
225 x 5 hook grip
260 x 5 hook grip
295 x 5 +1, mixed grip

No chalk on me, grip was hard
Also, I feel like I set the DL as too heavy. Or maybe I just forgot how brutal they can be after doing a lot of 3 rep-only sets. Either way.

Good Mornings
80 lbs, 5 x 10
Not as bad as Sunday's GM's, which was the first time after a lay off of them entirely. Was still awful, but my form has been strict. I was reaching back my hips so far my toes were coming off the ground

Seriously, if anybody feels like their hips/hamstrings/glutes/low back are a weakness for them, do some of these and thank me when you can barely walk the next day. Or hate me. But at least appreciate it

Weighted inclined sit ups, 10 lbs behind the head, 5 sets
12
8
5
4 weighted , dropped the 10 and got 4 more
3 weighted, 3 unweighted
______________________________

Tomorrow, overhead press, more dips (adding a set of 10), and Kroc rows. Pumped. Haven't been this excited about training since I started stronglifts, actually.

[atypical1]

I like the idea of GM's but my form is never been good enough for them to have a good impact on my back, glutes, etc. I think I need to revisit them when I get into the 5/3/1 program.

james

[MikeD]

You should. Not quite as straining in some ways as the GHR, but it has more of a "head to toe" feeling to it, since the bar is basically sitting where a high bar squat would. Start light, go deep, and get the most out of it.

I mainly adopted them because they swear by it at Westside, which they seem to use for around 70% of their max effort days. And they have a handful of guys who've squatted over a grand.

[MikeD]

Thursday, Aug 13/09

Overhead Press
80 x 5
90 x 5
100 x 5 + 3

Was glad I was conservative with this. I'm not used to rep work on the main lifts, so I have an odd feeling my "all out" set on the 3's next week is going to be higher than my 5's.
Was having trouble with OHP last week, then I realized when I was done I wasn't bringing my elbows forward/forearms perpendicular to the bar. Fixed that today

Kroc Rows
Up the weight 5 lbs, got about the same reps, so that's progress
40 lbs, 20 reps right arm
40 lbs, 17 reps left arm

Dips, 50 total reps
10
10
9
5
6
5
5

And Wendler wants you to be able do do 100 BW reps everytime you do them. Insane. But something to work towards!

Resting until sunday, when the week starts over again and I'm doing 3x3 for box squats. And more GM's.

[MikeD]

Nothing really to report today, but I've been thinking of how I can get conditioning into this like Wendler recommends. I can't drag a sled or push a Prowler because I'm in NYC for the summer, so I guess I'm going to have to find some steep shit in Central Park to do hill sprints on. I think I'll take a look around after my workout tomorrow...

[atypical1]

I'm going to do stairs and regular sprints. I know he really places emphasis on the sled and prowler but that's simply not realistic for many of us.

Good log, your workouts are very nice.

james

[MikeD]

haha, "very nice" isn't usually how I'd like a workout to be described, but thanks.

And the stairs are a good idea...I'm in a 7 story apartment building with winding stairs, so I might just do that instead. Still, would be nice to find a good place in the park.

[atypical1]

Yeah, I would have said your workouts were solid but I'm trying to come up with some new words to use. Maybe I'll just stick with solid instead.

How were the Krok rows? They seem deceptive in their simplicity.

james

[MikeD]

Yeah, I would have said your workouts were solid but I'm trying to come up with some new words to use. Maybe I'll just stick with solid instead.

james

Do.

And the Kroc rows are name after Matt Kroczaleski, who claims that they were the main thing that helped his DL lockout. I'm thinking of sticking to the 40lbs until I get to 30 reps each arm, then bumping the weight up and starting over.

And along with that, madness:

[atypical1]

Yeah, Wendler is a big fan of those and said they went a really long way towards helping his deads. I'm definitely going to add them as assistance as I already love rows.

Don't show that vid on the main forum though as the form and anti strap police will come after you.

james