BeanPole's 5/3/1 Log

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    BeanPole's 5/3/1 Log


    I've been tracking my progress in 5/3/1 through my website (djbeanpole.com) but since I don't have many eyes heading in that direction I thought I'd keep a log going here as well. I started 5/3/1 at the beginning of spring 2013 and I'm 5-6 months into by now. My numbers have gone up accordingly and they are either nearing or surpassing my powerlifting records from years ago.

    STATS

    Height: 6'9"
    Weight: 250lbs (as of 9/3/2013)

    POWERLIFTING PERSONAL RECORDS
    These are from 2009

    BENCH: 320
    SQUAT: 355
    DEADLIFT: 440

    CURRENT 5/3/1 PERSONAL RECORDS

    OHP: 115x11 - 6/23/2013 135x10 - 8/30/2013
    DEADLIFT: 325x12, 450x1 - 8/3/2013 315x15 7/10/13
    BENCH: 215x11 - 7/11/2013 225x12 - 8/20/2013 260x1- 7/4/2013
    SQUAT: 220x13 - 7/12/13 250x10 - 9/2/2013 255x8 - 8/21/2013 295x1 - 7/5/2013

    GOALS FOR 2013

    BENCH: 300
    SQUAT: 400
    DEADLIFT: 500
    OHP: 200

    CURRENT TRAINING SETUP
    - Wendler's 5/3/1, Simplest Strength Template (with my own twists here and there)
    - I only wear my belt when I approach ~80% max weight
    - I do not use straps for any of the main lifts (only chalk)
    - I use wrist wraps when I either feel like it or when I approach around ~80% max weight (usually just bench, OHP, squats)
    - I don't **** around in the gym

    Questions/Comments/Followers all welcome! Thanks for following along! I'm going to backlog this log from the beginning of Cycle 6 to present. If you want to see what I was up to before then please visit my website!!!

    ANYTHING BOLDED IN THE LOG = A PR!!!

    DJ
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    5/3/1

    BODYWEIGHT: 248lbs

    CYCLE: 6
    DAY: Overhead Press, 3x5
    PRE: Athletix 4x AcuteFX 2.5 scoops High Volume (from here on out this will be my go-to)

    OVERHEAD PRESS
    60x5 (warmup)
    75x5 (warmup)
    90x3 (warmup)
    100x5
    115x5
    130x7 (+3 thrust)

    CLOSE GRIP BENCHPRESS
    95x10
    115x10
    135x10

    LAT PULLDOWN
    180x10,10,10,10,8
    120x5

    BARBELL SHRUGS
    295x10,10,10,10,10

    SKULLCRUSHERS
    90x10,9
    80x10

    BARBELL CURL
    95x10,10,10

    @DJBeanPole
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    5/3/1

    CYCLE: 6
    DAY: DEADLIFT, 35

    DEADLIFT
    1605 (warmup)
    1955 (warmup)
    2353 (warmup)
    2555
    2955
    33511

    FRONT SQUAT
    11010
    13010
    15510

    LYING LEG CURL
    17010,10,10

    BACK RAISE
    BW+7010,10,10

    15 MINUTE BIKE HIIT
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    5/3/1

    CYCLE: 6
    BENCHPRESS
    3x5

    BENCHPRESS
    105x5 (warmup)
    130x5 (warmup)
    160x3 (warmup)
    170x5
    195x5
    225x12

    INCLINE BENCHPRESS
    95x10
    115x10
    130x10

    BENT OVER ROWS
    225x10
    235x10,10,10,10 strapped

    FACE PULLS
    62.5x10,10,10,10,10

    INCLINE CURLS
    30x16,15,12,10,10

    TRICEP DIPS
    BW+45x15,12,10
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    5/3/1

    CYCLE: 6
    SQUAT
    3x5

    SQUATS
    110x5 (warmup)
    140x5 (warmup)
    165x3 (warmup)
    180x5
    210x5
    235x12

    STIFF LEGGED DEADLIFT
    130x10
    160x10
    185x10

    LUNGES (reps each leg)
    80x10
    85x10
    90x10

    SMITH MACHINE CALF RAISE
    225x10,10,10
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    5/3/1

    CYCLE: 6
    DAY: PRESS (SHOULDERS), 33
    PREWORKOUT: 2.5 SCOOPS ATHLETIX HIGH VOLUME

    OVERHEAD PRESS
    755 (warmup)
    903 (warmup)
    1053
    1203
    13510+1 (thrust assist)
    50lbs DBs x 15

    CLOSE GRIP BENCHPRESS
    1158
    1358
    1556

    LAT PULLDOWN
    18010,10,10,10,5
    1605

    BARBELL SHRUGS
    31510,10,10,10,10 (strapped)

    TRICEP PUSHDOWN – BFRT*
    4030,15,15,15

    SEATED PREACHER CURL – BFRT*
    2530,15,15,15

    *BFRT = Blood Flow Resistance Training (read more on that here —> BFRT)
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    5/3/1

    CYCLE: 6
    DAY: BACK, 33
    PREWORKOUT: 4x Acute FX, 2 scoops High Volume

    DEADLIFT
    1605 (warmup)
    1955 (warmup)
    2553 (warmup)
    2753
    3153
    35510

    FRONT SQUAT
    1308
    1558
    1756

    LYING LEG CURL
    17510,10,10

    BACK RAISE
    BW+7010,10,10
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    5/3/1

    CYCLE: 6
    BENCHPRESS
    33

    BENCHPRESS
    1055 (warmup)
    1355 (warmup)
    1603 (warmup)
    1853
    2103
    2356

    INCLINE PRESS
    1158
    1358
    1506

    BENT OVER ROW
    24510,10 strapped
    22510,10,10

    FACE PULLS
    6510,10,10,10,10

    TRICEP DIPS
    BW+5015,15,10

    PULLEY KICKBACK BFRT*
    1030,15,15,15

    STANDING EZ-BAR CURL BFRT*
    3530,15,15,15
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    5/3/1

    CYCLE: 6
    SQUAT
    33

    SQUAT
    1105 (warmup)
    1405 (warmup)
    1653 (warmup)
    1953
    2203
    25010

    STIFF LEGGED DEADLIFT
    1608
    1858
    2106

    LUNGES
    8510
    9010
    9510

    STANDING SMITH MACHINE CALF RAISE
    22510,10,10

    SEATED CALF RAISE
    9010,10,10

    LEG EXTENSION BFRT*
    5530,15,15,15

    AB CIRCUIT
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    In for this. Should be good.
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    Quote Originally Posted by bolt10 View Post
    In for this. Should be good.
    Alright at least I got one in here!!! lol...

    I'll tell you what... even with it being light weight... I ****ing hate lunges. I'm sitting at my desk at work and my legs are screaming at me. When I get up it looks like I just got off a horse.
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    Off night last night. Got a pounding headache at work and went straight home to bed. Shoulders tonight. Can't wait.
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    Subbed!
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    Quote Originally Posted by Sean1332 View Post
    Subbed!
    Yeaaaa buddy!
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    In, if you're repping 10-12 on your amrap sets regularly, I'd reevaluate my 1rm's. you may have started light - not really a bad thing, but not ideal.

    And vids will help us look at areas for improvement/weak spots...
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    Quote Originally Posted by napalm View Post
    In, if you're repping 10-12 on your amrap sets regularly, I'd reevaluate my 1rm's. you may have started light - not really a bad thing, but not ideal.

    And vids will help us look at areas for improvement/weak spots...
    I plan on supplementing some vids in here quite a bit!

    I did start off light but I had based my training maxes off of what I had been doing in the gym leading up to 5/3/1. But I was doing more bodybuilding style lifting then (staying light and focusing more on the squeeze/stretch and high volume rather than heavy weight). Wendler said slow progression is key so I'm stick to it. I have already readjusted the values for Bench/Squat/Deadlift once already about halfway through when I was consistently hitting double digits. That 250x10 squat however came out of nowhere! I'll be looking to readjust my maxes again in 2 weeks. Need to get my bench on par with my other lifts.

    Thanks for joining in
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    I'd suggest waiting a few cycles before adjusting you maxes.

    Looking forward to the vids...
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    Quote Originally Posted by napalm View Post
    I'd suggest waiting a few cycles before adjusting you maxes.

    Looking forward to the vids...
    How long do you consider a "cycle" to be. I want to make sure I'm calling them by the right name.
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    Quote Originally Posted by DJBeanPole View Post

    How long do you consider a "cycle" to be. I want to make sure I'm calling them by the right name.
    If doing the original 531, a new cycle starts every 4 weeks. In beyond 531 he goes to 6 week cycles. I forgot what he specified for 531 for PL, I'll have to look at it at lunch.

    I've been doing one variation or another for two years now. IMO it's the only way to go if you want to get strong...
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    Quote Originally Posted by napalm View Post
    If doing the original 531, a new cycle starts every 4 weeks. In beyond 531 he goes to 6 week cycles. I forgot what he specified for 531 for PL, I'll have to look at it at lunch.

    I've been doing one variation or another for two years now. IMO it's the only way to go if you want to get strong...
    OK well thats what I've been doing. At the end of 4 weeks I name it a new cycle. Just wanted to make sure I wasn't getting ahead of myself. Currently in the 5/3/1 week of Cycle 6 starting tonight. As long as the headache doesn't come back. Man that thing was a bish. Didn't even eat dinner just popped some pills and went straight to sleep when I got home.
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    Food porn from after today's workout. Two chicken boobs with brown rice and broccoli smothered in spicy as **** Kikkoman sriacha sauce. Delicious!

    Update coming.
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    Subd for the PRs! Food looks good.. Probably was since u already ate it before u took a Pic of it ha
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    5/3/1

    CYCLE: 6
    DAY: OHP
    5/3/1

    OVERHEAD PRESS
    655 (warmup)
    755 (warmup)
    903 (warmup)
    1155
    1303
    1455

    CLOSE GRIP BENCH PRESS
    1355
    1555
    1755

    LAT PULLDOWN
    18510,10,10,10,10

    SHRUGS
    32510,10,10,10,10 (strapped)

    SKULLCRUSHERS
    8510,10,10

    BARBELL CURL
    9510,10,10

    ONE ARM PULLEY PUSHDOWN BFRT*
    1530,15,15,15,13

    SEATED PREACHER CURL BFRT*
    3030,15,15,15,15

    AB CIRCUIT

    DUMBBELL SHOULDER PRESS BURNOUT
    65x8
    50x10
    40x12
    35x15

    *BFRT = Blood Flow Restriction Training

    Just realized I did one set too many on BFRT. Oops. Otherwise had a kick ass day. Was hoping for 6-8 for 145 but unfortunately it didn't happen this time. Next time baby!
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    5/3/1

    CYCLE: 6
    DAY: DEADLIFT
    5/3/1

    DEADLIFT
    160x5 (warmup)
    195x5 (warmup)
    235x3 (warmup)
    295x5
    335x3
    375x8

    FRONT SQUAT
    140x5
    165x5
    185x5

    LYING LEG CURLS
    180x10,10,10

    BACK RAISE
    80x10,10
    45x10
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    Nice work...
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    Quote Originally Posted by napalm View Post
    Nice work...
    Thanks brosef. Inching closer to 500 deadlift!
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    Did 20 minute bike HIIT yesterday while the wife ran on the treadmill. No big deal. Working the next 3 days. Most likely will take tonight off for rest, tomorrow potentially more rest or HIIT (and/or ab work), and then wednesday the wife will be out of town and it'll be heavy chest day yeaaaaa!!!
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    5/3/1
    CYCLE: 6
    DAY: BENCHPRESS
    5/3/1

    BENCHPRESS
    135x5 (warmup)
    165x5 (warmup)
    195x5
    225x3
    250x5

    INCLINE BENCHPRESS
    125x5
    145x5
    160x5

    BENT OVER ROW
    205x15,15,10,10,10

    FACEPULLS
    70x10,10,10,10,10

    DIPS
    BW+50x10,10,10

    CABLE CURLS
    30x10,10,10,10
    25x10

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    5/3/1
    CYCLE: 6
    DAY: SQUATS
    5/3/1

    SQUATS
    135x5 (warmup)
    165x5 (warmup)
    210x5
    235x3
    265x8

    STIFF LEGGED DEADLIFT
    195x5
    225x5
    250x5

    LUNGES
    95x10 (ea leg)
    100x10 (ea leg)
    105x8 (ea leg)

    LEG EXTENSION
    90x10,10,10,12 4XMM

    Ran out of time to do anything else...



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    napalm's Avatar
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    Quote Originally Posted by DJBeanPole View Post
    Ran out of time to do anything else...
    Still a good session, strong work...
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    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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    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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    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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    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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    5/3/1
    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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    Cooking breakfast for the wife. Scambled eggs and pancakes!

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    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.
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    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!
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    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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    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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