My journey through the 5/3/1

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    My journey through the 5/3/1


    Running the 531 for the next few months and I'm finally going to log my progress like i should.

    My goal is to add weight and strength.

    Statzz - Aug 1
    WT - 192
    BF - ???? (Mid/upper teens as I have some midsection definition)
    BPM - 275
    SQM - 345
    DLM - 345
    OHP - 135 ( Not entirely sure on this as I don't normally do standing OHP so i took some weight off from my seateds to compensate. )

    Training is M, T, R, F

    Let the madness begin!

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    M - Aug 2 - Week 1 / Cycle 1


    Bench Day !

    Bench Press
    45 x 25 (WU)
    135 x 8 (WU)
    185 x 8 (WU)
    205 x 5
    225 x 5
    235 x 5

    235 was slightly tough which is strange considering I normally easily get 245 for 5reps. Was using a closer grip which i'm trying to get used to I might lower my bench maxes to compensate otherwise good pec pump!

    DB bench
    60 x 10 x 2
    70 x 10 x 2
    80 x 10 x 1

    DB Rows
    60 x 10 x 2
    65 x 10 x 1
    75 x 10 x 1

    Seated Rows with the v bar thing..
    140 x 10 x 2
    150 x 10 x 1


    Notezz!

    Had inventory at my store this weekend so im kinda running dry haven't slept good the past two days and have been working alot hopefully that will impact my bench a little bit in the following weeks. Overall motivation and intensity was good, grub time!
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    ease off the warm ups buddy, I usualy do bar x 5-10 n 135 x 5 n then go lol.

    i been using 5/3/1 for almost 7months, a modded version but it works slick

    as for the vbar seated rows, swap that out for a barbell row, its a good chest assistance exercise
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    Maybe I'll swap out db rows for bb rows, i really like the contraction of the vbar rows.
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    i swapped in pull ups on my BP day. i'm logging my 5/3/1 as well here. in month 2 currently, but have done a 4 month cycle before.
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    Quote Originally Posted by bsandora View Post
    Maybe I'll swap out db rows for bb rows, i really like the contraction of the vbar rows.
    no dont do that. DB rows if youre doing them correctly what focuses on the back and rear delt, is like the only DB exercise you'll build strength with. ditch those vbars
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    Hmm, im going to try and focus on my form more next week then and Ill swap in the bbrows for the vbars. I appreciate the advice fellas. Time to get some squats in for good measure !
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    Quote Originally Posted by bsandora View Post
    Hmm, im going to try and focus on my form more next week then and Ill swap in the bbrows for the vbars. I appreciate the advice fellas. Time to get some squats in for good measure !
    theyll make a difference on your bench for sure.

    I hate maxing on squats, something about it lol
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    If this is your first 5's week you have started off too heavy. Your last set of 5 should be 85% of your training max not your actual max. Assuming your actual maxes are what you listed, you are starting off too heavy. You take 90% of your actual max (275*0.9=~250) and then calculate 85% of that (250*0.85=215). Getting the minimum number of reps (5) shouldn't be difficult at all for your first cycle. You have to start light with this program or you will stall very quickly. If you plan on using this program for a while the investment in buying the actual book is well worth it. If you already have the book, read the parts about starting too light.
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    **** i knew it seemed too heavy to be training "sub max" i took from the actual 1RM not 90% of 1rm -.- i underestimated my squats and DLs so theyre kinda safe. squat is 315x8 so ERM is ~395 and DL is 315 x 6 so ~380, for sake of improving form.. im going to continue with these numbers and ill re-adjust next time around.
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    T - Aug 3 - Week 1 / Cycle 1


    SQuatz day

    Back Squats
    45 x 10
    185 x 8
    260 x 5
    275 x 5
    295 x 5

    Easy.

    SLDL with DBs!
    70s x 10
    80s x 10
    90s x 10
    100s x 17 ( Went a little crazy there at the end )

    Weighted Hypers
    25 x 10
    45 x 10
    45 x 10

    Weighted Planks
    25 x 10 x 3

    notes

    Went and did 5mins on this weird ski machine that ive been dying to try, then 5mins on this weird eliptical, both were brand new at the gym so I gave em a shot ~150-175 cals were burned so i grabbed a quart of milk on the way home & downed that

    Great workout, squats were about 14ish inches off the ground, been working on a new wider stance and trying to basically split the floor under me inhalf as i drive upward. Definitely challenging as ive never done them this way before
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    not sure how youre squatting lol. just do them normal or however is comfortable for you. since youre just starting out, focus on speed and technique on them.

    and like SRS said, dont start to heavy to quickly. its like 1-2 months before you should be hitting your current maxes? not sure cuz Ive been doing this for a while but I havent even came close to stalling yet
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    Just a wide stance squat, down to about 14in off the floor
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    R - Aug 5 - Week 1 / Cycle 1


    Overhead Press (Standing)
    45 x 10 x 2
    95 x 5
    105 x 5
    115 x 5

    Seated DB Press
    65 x 10
    70 x 10
    75 x 10
    80 x 6

    Skull Crushers
    65 x 10
    75 x 10 x 3

    Tricep Pushdowns
    100 x 20
    110 x 17
    120 x 12

    French Press
    65 x 10 x 3

    Overall nice workout, was BSing alot unfortunately but good pump. Feels weird using lighter weight on the OHP i went a little higher then plans because I feel I way underestimated what my actual max was.. I feel the weights now are pretty solid maybe definitely working within 5+/- lbs of my max for standing, feels pretty strange. Tris were hard as nails by the time i left the gym.

    Pumped about DLs tmro !
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    not sure how new you are to the training but i have been using the last set 85% x 5, 90% x 3 and 95 % x 1 and using 100% of my actual max and thats working well it also incorperates heavy singles.. just a suggestion if u get stuck down the road
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    dont train for the pump bud, it feels good and you'll get one lifting heavy but main priority is exhaustion.

    beat dem muscles up.

    also dont get discouraged if you miss all 5 reps on OHP, Ive been missin it for like 4 "cycles" now and I still nail the "max" day w/ a 2-3 rep range
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    F - Aug 6 - Week 1 / Cycle 1


    DLifts
    240x5
    260x5
    275x5

    Working on a cenventional style of pulling and I like my form much better. This was fairly easy.

    Squats
    225x20x1

    Facepulls, Leg raises
    several reps/sets

    Bench Press
    45x100x1

    The bar starts to get heavy lol

    Good workouttt !
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    M - Aug 9 - Week 2 / Cycle 1


    Flat BB Bench
    45x10\wu
    135x8\wu
    225x3
    245x3
    265x3

    (Weights are a bit higher then they should be because I was working with a guy with about 65+lbs on me lol)

    DB bench

    70x10x2
    80x10x2
    100x10x1

    BB Rows
    155x10x3

    Pullups
    BWx8x4
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    T - Aug 10 - Week 2 / Cycle 1


    Squats
    135x10\wu
    275x3
    295x3
    315x8 (Lol i just went with it and stopped here, probably would have been good for another 3 or 4)

    DB Curl (Each arm)
    40x7
    40x7
    40x6

    SLDL-w/ DBs
    90x10
    95x10
    100x10

    Standing Calf Raises
    275x8x3

    Weighted Hyper
    45x10x2
    90x10
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    A few updates.
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