Sid's Log Part Two: 5/3/1

[Sid]

First log: sid-s-log-t19010.html

I started my first log here pretty close to the end of my time on beginner programming, so even though that one didn't go for too long, I'm starting a new one for my foray into my intermediate training.

After doing SL5x5 and then a couple variations of Starting Strength for 6 months I reached the following at 184lbs BW-
Squat: 295lbsx5, conservative 1RM test: 335x1
Deadlift: 315lbsx5
OHP: 120lbsx5, 135x1
Bench: 160lbsx5

I was sold on 5/3/1 after reading the e-book. Short, intense workouts, lots of assistance exercise flexibility, slow and steady progress all appealed to me. Workout time is especially important - with my current school schedule, my workouts toward the end of SS were taking way too much time.
I plan to try the 4 days a week version for the first cycle and see how it goes - the short workouts should allow me to work 4 days in.

I plan to up my food intake but also work in cardio, which I didn't do on SL/SS.

Here's the plan:
Day 1- OHP
Assistance: Dips, Chin/pullups

Day 2 - Deadlift
Assistance: Deadlifts, power cleans (done before deadlift work sets - I want to work these into the program and Wendler recommends doing them first on squat or DL days)

Day 3 - Bench
Assistance: DB bench, DB rows

Day 4 - Squat
Assistance: Front squats, good mornings

I'm keeping the assistance work fairly simple to start off. For me, I think the most critical assistance work will be what I do for my bench. Benching's never been a strong point for me and my bench numbers haven't improved much during my last couple months on beginner programming, so I'm hoping I can bring it up a lot on this program.

Goals:
OHP: 185 (BW) x1
Squat and DL: 400x1
Bench: 200x5
The goals on the upper body lifts are probably longer-term than the squat and DL, but we'll see.

[Sid]

Cycle 1, Week 1, OHP day

No squatting first!!! I'm so used to coming in, going right to the rack and getting under the bar.

OHP: 80x5,90x5,105x9
Kept maybe 1 more rep in the tank. Going past 5 reps felt pretty weird. It's pretty cool to come in and do 9 reps at a weight I was having trouble getting 5 reps on not too long ago.

Chinups - BW, 35 reps total
Dips - BW, 35 reps total

Solid workout. Nice to be done after such a short time. Definitely a different feeling than I'm used to after all those assistance reps - but a good one.

[atypical1]

Good luck with the program. I think you'll really like how short and intense they are.

Great job on the OHP. That's a good feeling indeed.

james

[Sid]

Cycle 1, Week 1, Deadlift day

Warmup: Power Cleans, 95x5, 105x5, 115x5, 125x5

DL - 205x5, 240x5, 270x8, 155x5x10

I'm loving the simplicity of this. Get in, do what I need to do and get out.

Even with such a light weight, that 5x10 was killer. "Boring but big" is definitely big but not boring. Being used to doing way less DL volume up to this point, that was a completely different feeling that what I'm used to. My back was trashed afterward. Good stuff though. I can already tell DL days are gonna be my most intense.

[Sid]

Cycle 1, Week 1, Bench day

Bench- 105x5, 120x5, 140x10
Surprised to get 10 reps on the last set. Shows my bench is already improving.

DB bench - 40lbs 5x10

DB Rows-
45lbsx2x10, 55lbsx20
Did the last sets "Kroc" style. I think I can handle some more weight next time. First time doing DB rows and I already love them - I could feel my entire upper body getting stronger as I was doing these.

Looking forward to the squat workout. A week gone by with no squats - I almost miss them.

[Sid]

Cycle 1, Week 1, Squat day

Squat - 195x5, 225x5, 255x13
Was going for 10 and I got 13. Pretty stoked about that, needless to say.

Front Squat - 135x4x8

Goodmornings - 95x5x10
Felt really light...at first. As the sets wore on it was probably a good thing I picked a pretty light weight to start out with on these the first time.

[sgi4950]

Looking forward to the squat workout. A week gone by with no squats - I almost miss them.

That's funny! Almost miss them. I guess someday I'll get to the point where I can't squat every training day and I'll certainly miss them. They're my fav.

Nice start to the new program Sid. Enjoying the read.

[atypical1]

Great job on the squats! You definitely nailed those.

Good mornings definitely get tougher as you go on. The cool thing about them is that you don't need to add weight to make them tougher as you can just increase the stretch.

james

[Sid]

Thanks Sandi and james. I'm really enjoying the program after a week.

Cycle 1, Week 2, OHP Day

OHP: 85x5,95x5,110x9
Sweet, 9 reps again.

Dips and chins - both 35 total reps
I think I may do pullups next week. I'm not gonna be able to do that many but I need to start doing them so I can work up to higher rep numbers.

[Sid]

OHP: 85x5,95x5

Both of these should say x3, not 5.

[Pseudonym]

I missed this. Very nice work on the new program, impressive reps indeed for those weights.

[Sid]

Thanks Pseudonym.

Cycle 1, Week 2, Deadlift day

Warmup: Cleans
DL: 225x3, 255x3, 285x7, 155x5x10
Another "boring but big" DL day.
Kinda pissed about the 285 set - felt like I could have done more. Problem was that when going for rep #8, I switched my grip from RH pronated/LH supinated to RH supinated/LH pronated. I was weak off the floor with LH pronated before (even weaker than with double overhand) and I guess I still am because the weight didn't move. My left hand needs work.

[Sid]

Cycle 1, Week 2, Bench day

Bench - 115x3, 130x3, 145x9
Probably could have done a 10th rep, didn't want to chance it.

DB bench - 40x5x10

DB rows - 45x10,50x10,60x20

Solid. Once again, DB rows are awesome.

[Sid]

Cycle 1, Week 2, Squat day

Squat - 210x3, 240x3, 270x9
No ridiculous rep total like the 13 I put up last week, but I'm happy with 9.

Front Squat - 135x4x8

Good mornings - 95x5x10

A guy saw me doing my GMs and came over to inform me that I don't know how to squat properly, that I was going to hurt myself, and that I could use a lot more weight if I was squatting correctly. I then had to explain to him what GMs are and that I was not squatting. Gotta love the gym, haha.

[atypical1]

OK, so that is funny. But it also goes to tell you just how much messed up people see in the gym if they think GM's are squats. How receptive was he when you explained what you were doing?

james