Mixin' it up with 5/3/1: Strong AND Fast!

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  1. Mixin' it up with 5/3/1: Strong AND Fast!

    I really like the 5/3/1 program, but keeping my cardio up (or even improving) is a top priority for me, so I'm following Wendler's program on the basic lifts: Bench, Squats, Deads, and Shoulder Press, but also doing about 30 min. of full body cardio circuits each day using mostly body weight moves, sort of similar to the way a CrossFit routine might go. So a typical week might look like this:

    Mon: 5/3/1 Bench, Cardio Circuit
    Tues: Cardio Circuit
    Wed: 5/3/1 Squats, Cardio Circuit
    Thurs: Cardio Circuit
    Fri: 5/3/1 Shoulder Press, Cardio Circuit
    Sat: (optional) Cardio Circuit
    Sun: Off

    Since there are four major lifts, it takes me a little over a week to get through all of them. Also, noteworthy is that I usually tailor the cardio to compliment the lifting done that day since I'm not doing any supplement lifts. I don't know how long I'll stick with this, but right now I'm loving it and I'll be logging my progress as I go. I'll post back after today's workout.


  2. Today's workout went pretty well. Here's how it went down:

    Bench Press (nice and slow breaks; I didn't time them, but they were comfortable)
    135/10, 185/5, 205/3, 215/3, 205/3x4, 185/5

    Then came the cardio circuit. I followed this template five times with a 30-60 second rest between each.

    5 Push-ups, 5 Chin-ups x5 (total of 25 of each)
    Round Kicks -25/leg
    100 ft Bear Crawls w/ push-ups every 25 ft.
    Split Lunges -20
    Uppercuts w/30 lb db's -20/arm

    Good workout overall. Because of the nature of some of the moves, it wasn't a lighting fast cardio routine like some of them tend to be, but it still did the job. Tomorrow's will have less strength moves and more speed oriented stuff.

    For whatever reason, I took a pic.

  3. Decent quick workout today:

    1 min. heavy bag
    1 min. crunches
    1 min. iso push-up (hold at bottom position)
    1 min. rest
    (repeated 7x)

  4. throw in accesory lifts, its kinda teh key to the program / any pling routine. i did 5/3/1 for like 8 or 9 months n i liked it
    Serious Nutrition Solutions

  5. I generally try to make sure I do some sort of pulling move for the back on a regular basis, since it's about the only muscle group not being worked, but other than that, I don't really consider myself a body builder, so I'm not interested in doing isolation moves all that often. Some, sure, but not a lot.

  6. Hardest. Workout. Ever.

    Deadlifts: 135/10, 185/5, 225/3, 280/5x5
    Bent-over rows (db): 40/10x5

    Cardio Circuit:
    50 25lb. DB swings
    50 Sit-ups
    20 BB Cleans (135 for first 3 rounds, 95 for last two)
    50 Cable Pulls (highest resistance on Total Gym)
    10 Tuck jumps after each move


  7. Good workout yesterday:

    Squats: 95/10, 135/10, 185/10, 235/10x2

    Then cardio:

    10 Push-ups/Chin-ups (alternating)
    100 ft. Bear Crawl
    10 Tuck Jumps
    10 Barbell Clean & Press (65 lbs)
    10 Ski Abs
    10 Heavy Bag Round Kicks
    20 Crunches

    Total time was 24 minutes for the cardio.

    Today was a light day:

    40 Crunches
    50 Round kicks
    1 min all out on the heavy bag

  8. Nice easy one today. About 25 minutes of light work on the heavy bag and 20 minutes of yoga. I'll probably do something similar the rest of the week. I think I need some time to recover a little.

  9. Good effort John. Looks a little different than 5/3/1 programming. Are you using a variation?

  10. Yes, I am. I like 5/3/1, but I want to keep my cardio up as much as possible for martial arts and just because I feel like it's practical, so I've modified a bit. When I started doing 5/3/1, I was figuring exact %'s and all that, but after the first month or two, I just started winging it. I know I'll get railed on for that, but so far, so good.

  11. As long as you're working hard and progressing the way you want you're doing well. Keep at it

  12. Did some lifting today, but all light weight, short of failure. I'll be hitting things hard again Monday.

  13. 1.5 mile run, heavy bag, and core work.

  14. I have karate tonight, so I just stuck to the weights today and I'll get my cardio there, hopefully.

    Incline Bench: 95/6, 135/6, 155/6, 185/3x3, 135/10x3
    DB Curls: 30/10, 40/10x3
    Lying Tri. Ext.: 30/10x4
    Cable Flys: Top resistance/10x4

  15. Well, karate ended up being lame. I was stuck holding a bag the majority of the class, so the extent of my cardio there was 100 jumping jacks at the beginning of class. To make up for it, I did six 4 min. rounds on the heavy bag when I got home. Triceps are really sore from tri. extensions yesterday. It's been a while since I've done them and they definitely hit the spot.

    I decided to break up today's lifting and cardio as well. Here's the lifting. I'll do the cardio sometime before bed.

    Front Squats: 45/10, 95/10 (never did these before but I don't think I could go very heavy with the weight sitting on the fronts of my shoulders. Ouch.)

    Back Squats: 185/10, 235/5x5

    One-Leg Calf Raises: 15x5

    Wall Squats (w/35. lb db's) 60 sec x2

  16. Just did the "Pure Cardio" workout from Insanity to get my cardio in for the night and clear out any carbs still hangin' around in ma' belly.

  17. Easy day doing Kenpo+ from P90X+ today. Good thing too, I needed an easy day.

  18. Had a fasted weights session with a little circuit before my first big meal yesterday, then some assorted interval cardio with the heavy bag and a couple 10 lb. DB's before bed last night. Probably not enough to offset my splurging, but at least I made an effort. Here's the first workout:

    DB Shoulder Press(some sets were done one side at a time): 30/5, 35/5, 40/5, 45/5x2, 55/5, 55/4, 30/10x4

    Shoulder Fly: 25/15, 20/15/2, 15/15

    Push-ups & Pull-ups (5,4,3,2,1)
    10 tuck jumps
    100 ft. Bear Crawl
    10 tuck jumps
    Clean & Press (10 reps of clean, press, press)
    10 tuck jumps
    10 Round Kicks

    I tried switching to db's this week because I've been having issues with my traps straining and pulling while using the bar. Now it seems like every time I go for serious weight, I aggravate the injury, even when I think it's completely healed. Any suggestions on this? I'm not sure how to keep it from happening without just sticking to the light weights, but maybe that's what I have to do...

    For today, I just took my gas station energy shot and I'll be heading down to do deads shortly...not sure what else, but there will definitely be either a few complimentary lifts or a circuit that focuses on similar areas. Maybe both.

  19. how wide is your grip on the OH Press when you use a bar? Do you have access to a bar that lets you use parallel grip?

  20. Usually shoulder-width. I don't have anything for parallel grip unless you count dumbbells. I was going into a gym, but in the mornings, there's an annoying old cougar that kept hitting on me while I was lifting and in the afternoon, I always have to wait on the station I need, so I just lift at home now. *sigh* Oh well, at least I can do my circuits without getting weird looks from the lazy asses.

    Deads this morning:
    95/10, 185/5, 235/5, 290/7x3, 290/3 (previous PR was 290/3)

    I did a couple complimentary moves, but not much, honestly, and I didn't write them down. I'll do some kind of cardio circuit later.

  21. 1000 20lb. DB swings before bed. Take that, glycogen!

  22. parallel grip OH Press could be easier on the shoulders, its just not very practical for most people.

    great job on the PR and that's a ridiculous number of swings

  23. I'll try a parallel grip with the dumbbells next time. The soreness usually goes away after a few days, so I should be back to normal by then.

  24. Fairly easy day today. Did some work on the heavy bag this morning and tonight along with some core work. Should be good to go for belt testing Monday and Tuesday.

  25. Fighting a cold here, but hit the weights anyway.

    Incline Bench: 95/5, 135/5, 185/5x2, 155/8, 135/10x2
    EZ Bar Curls: 75/10, 95/10x3, 75/15
    Chest Fly (slow on Total Gym, highest resistance): 10x4, 15
    Hammer Curls: 30/10x4, 25/10

  26. Cold's slightly better, despite not getting enough sleep due to work. Did some kickboxing last night for cardio. Nothing crazy, but it was decent. Squats today:

    Squats: 135/10, 185/5, 235/5, 255/4, 255/3, 255/4, 145/15, 145/10, 145/15
    Hip Thrusts: 90/20, 90/20, 90/20
    One-Leg Calf Raises: 15, 15, 15

  27. It's my low-carb day today, so I kept it pretty light. I did about 15 minutes of shadow boxing and heavy bag work for technique, then strapped on my wrist and ankle weights for some jumping jacks and other basic calisthenic stuff.

  28. solid work John

  29. Had a nice, quick workout today as I'm pressed seriously for work and won't be getting to sleep until tomorrow morning. A bunch of Y-presses and curls in the 8-10 rep range. Short rests, then back to work. Yay...

  30. Deads, pull-ups, and rows on the Total Gym today.

    Deads: 135/5, 185/5, 235/5, 290/10, 290/7x2

    Pull-ups: 10x3

    Rows: 25x3

  31. solid pulls John

  32. Decent incline bench based workout today. I forget the exact numbers, but it felt good. I kept it short because we had the first half of belt testing tonight. That was a good workout as well.

  33. Leg day. More karate testing tonight. New PR on squats, ch'yeah!

    Warm-ups, then:
    Leg Extensions: 100/15, 100/20, 100/30
    Standing Calf Raises: 90/30x3
    Side to Side Box Jumps: 30x3

  34. Karate testing went pretty well last night. Lots of cardio, so I got that in. I was awarded a blue belt, so that's pretty cool as well. Today was an optional cardio day for me, but my weight is already down and it's also my low/no carb day, not to mention I'm still fighting a cold, so I just took the day off. I'm about to go pick up another set of 45's so I can maybe max out on deadlifts Friday. I'll check back in tomorrow.

  35. I went in to the gym for the first time in months today and had a fantastic workout in very little time. Started with Shoulder "Y" presses working up to 55 lb. DB's for 5 reps and did a handful of sets at that weight. Then dropped back to 35's and did 10-15 rep sets, supersetted with straight curls, shoulder flys, and tricep extensions. I also filled my rests with various ab moves. Finished in 30 minutes, hit some heavy weights, and had a crazy pump without totally exhausting myself. Huzzah!

  36. BEAST MODE! Deadlift day.

    Warm-Ups: Blah blah blah, whatev.
    Deads: 380/1x3 (I didn't think I'd be able to get this. I failed my first attempt, yelled and grunted a little, hit the door a few times, then came back and nailed it. NEW PR!!!)

    Straight Leg Deads:135/10x3
    Hip Thrusters: 90/20x3
    Wide Grip Pull-ups (slooow): -/10x3
    DB Swings: 25/50x3

    Standing Calf Raises: 90/20x3
    Cable Pulls (Total Gym): -/20x3

  37. Easy day playing basketball at the gym yesterday morning, then I pretty much ruined my low-carb weekend at a church Christmas banquet. Oh well, it happens.

  38. Killer workout today, beast mode is still in full effect.

    Bench Press: 135/2, 185/2, 205/2, 225/1, 235/1x2
    (nice and relaxed, 2-3 min. breaks)

    Then supersetted:

    Push-ups: 30x3
    Chin-Ups: 15x3
    EZ Bar Curls: 65/15x5
    Lying Tri Ext. (dumbbells): 30/10x3
    Cable Flyes: Total Gym highest resistance/15x5
    Crunches: 50x3

  39. Squats this morning, with assorted leg stuff.

    Squats: 135/2, 185/2, 235/2, 285/1, 335/1, 385/FAIL (grrr. I over-estimated myself and went for too much. Lesson learned) 235/10, 235/10, 235/10

    Standing Calf Raises:80/40x6

    Leg Extensions: 100/20x3 (slow w/ squeeze at the top)

    I had karate tonight and we did some push-ups, but not really a full workout by any means. I came home and did some kickboxing and plyo work on my own for about 30 minutes. Body fat is down to 7.5% according to my calipers and a seven fold test. I'm guessing that's about 2% low, but it's still progress, so I'm not complaining. I'm doing my best to keep the diet 100% in check getting the right macros at the right times so I can keep changing my body composition without losing any weight. I really like being @200 lbs.

  40. 'Insanity' this morning, fasted and it's a low/no carb day for me today. I'm getting irritable already...


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