BeanPole's 5/3/1 Log

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  1. Quote Originally Posted by napalm View Post
    Still a good session, strong work...
    Doing OHP today. Few weeks ago crushed 135x10 on 5/3/1 day. Now its 3x5 day and I could only do 5. Ffffuuuuu
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  2. 5/3/1
    CYCLE: 7
    DAY: OHP
    3x5
    WEIGHT: 252lbs

    OHP
    65x5
    80x5
    95x3
    105x5
    120x5
    135x5 (disappointing!)

    CLOSE GRIP BENCHPRESS
    105x10
    135x10
    155x10

    DB SHOULDER PRESS
    60x10,10,10,10

    DB SIDE LATERALS
    30x10
    35x10
    40x10,10
    15x10 with 2 second holds

    BB FRONT RAISES
    40x10,10,10,12

    REAR DELT FLY MACHINE
    115x10
    150x10
    160x10
    175x10

    BB SHRUGS
    315x10
    320x10
    325x10
    330x10
    225x10
    135x15

    UPRIGHT ROWS
    60x10
    70x10,10,10

    Did 15 minutes HIIT on the stationary bike and followed it up with my ab circuit

    As you can see I've deviated somewhat from the 5/3/1 strength template. The main lift and assistance lift will remain the same but the accessory lifts will now be focused on the specific body part(s) being trained and looking for volume. This is a pseudo-strength/bodybuilding routine. I'll be doing this for about 8 weeks and then I'll switch back to the standard 5/3/1 template. Just trying to change things up/recomp/get toned up while continuing to get stronger.

    I blame the OHP on a few things, and while I know excuses shouldn't be made, I do feel like I deviated from things I've usually done in the past. I typically will do pull ups/chin ups in between every set for the main lift regardless of what day it is (squat, deadlift, etc). I skipped those today. I also only allowed myself 30-60 seconds in between sets which is also a mistake. This was also my third day in a row of lifting (bench, squats, OHP) and I think that hindered my strength significantly.
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  3. ARM DAY!
    PREWORKOUT: Lecheek PumpX3 + Athletix AcuteFX

    WRIST CURL
    30x20
    40x20
    50x20,20

    REVERSE CURL
    (10 reps wrists curled down, 10 reps wrists curled up)
    40x20
    50x20,20

    HAMMER CURLS
    30x15,15,15,15,15

    TRICEP PUSHDOWN
    (straight bar, 10 reps underhand grip, 10 reps overhand grip)
    40x20
    50x20,20,20

    OVERHEAD DB EXTENSION
    45x20,20,20,20

    STRAIGHT BAR CURL
    50x20,20,20,20

    INCLINE DB CURL
    15x20
    10x20,20
    15x20

    BFRT - PULLEY PUSHDOWN
    10x30,15,15,15

    BFRT - PREACHER CURL
    25x30,15,15,15

    BFRT = Blood Flow Restrictive Training

    Today was supposed to be DEADLIFT day but since I had just done SQUATS just a day ago and my hammies are still on fire from that I decided to throw in a rarely done arm day instead. Just listened to supp-talk #4 which featured Lecheek Nutrition and I remembered having a sample of PumpX3 so I thought I'd give it ago. Needless to say I walked out of the gym and could barely grip my steering wheel to drive home!
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  4. Update coming a little later...

    Deadlifted 340x12 and then for ****s decided to do 405 for 3 and managed to squeeze out 5! Couldn't believe it!
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  5. 5/3/1
    CYCLE: 7
    DAY: DEADLIFT
    3x5

    DEADLIFT
    160x5 (warmup)
    200x5 (warmup)
    250x3 (warmup)
    260x5
    300x5
    340x12
    405x5


    FRONT SQUAT
    115x10
    135x10
    160x10

    KROC ROWS
    60x10
    65x10
    75x10
    80x10

    BENT OVER ROW
    205x10
    185x10,10,10

    SEATED WIDE UNDERHAND ROW
    100x10
    120x10
    125x10
    140x10

    CLOSE GRIP PULLDOWN
    140x10
    150x10
    160x10,10

    LAT PULLDOWN
    125x10,10,10,10

    WIDE GRIP UNDERHAND PULLDOWN (Serratus work)
    80x10,10
    100x10

    AB CIRCUIT

    Toast!
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  6. Cooking breakfast for the wife. Scambled eggs and pancakes!

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  7. It's good to see other people utilizing the 531 program. A buddy of mine got me into it back in 2011 and within the first month and a half I had increased in strength by almost 40 percent. Its been awhile since I've done the 531 but every now and again I incorporate the concept into my regular exercise routine to maintain strength size and stay fit and maintain strength.

    A bit of what I had going on then was

    Bench - 300
    Squat- 315
    Deadlift - 445
    OHP - 225

    I wouldn't be able to knock these weights out now as its been a long while and with the greatest enemy to a builder being time. I just don't have it like I used to.

    Ill be watching and seeing how this progresses. Motivate me to get back up there.

  8. I was going over some of your logs and you maintain a 5-10 rep minimum. ... bluntly, where's the 3 and 1? Lol

    Edit. I seen some 3's but the way your working out your main workouts is a bit different then what I learned as far as the program goes. I'm sure it works though. Keep it up!

  9. Quote Originally Posted by filthyillness View Post
    I was going over some of your logs and you maintain a 5-10 rep minimum. ... bluntly, where's the 3 and 1? Lol

    Edit. I seen some 3's but the way your working out your main workouts is a bit different then what I learned as far as the program goes. I'm sure it works though. Keep it up!
    Main lift still had 5/3/1 standards applied.

    3x5 day
    1st set x 5
    2nd set x 5
    3rd set AMRAP

    3x3 day
    1st x 3
    2nd x 3
    3rd AMRAP

    5/3/1 day
    1st x 5
    2nd x 3
    3rd AMRAP

    I have not deviated from the guidelines out in the book.
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  10. Also the main assistance lift has its own regiment as well.

    3x5 day is 3 sets of 10
    3x3 day is sets of 8,8,6
    5/3/1 day is 5,5,5

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  11. Log will temporarily be moved while I run a log for PURUS. Please come in and follow along. It will be my first DAILY VIDEO log. Enjoy!

    PURUS LABS Daily Video Log: CONDENSE + DPOL FTW!
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