BeanPole's 5/3/1 Log

DJBeanPole

DJBeanPole

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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
 
DJBeanPole

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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, 3×5

DEADLIFT
160×5 (warmup)
195×5 (warmup)
235×3 (warmup)
255×5
295×5
335×11

FRONT SQUAT
110×10
130×10
155×10

LYING LEG CURL
170×10,10,10

BACK RAISE
BW+70×10,10,10

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​
 
DJBeanPole

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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​
 
DJBeanPole

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5/3/1

CYCLE: 6
DAY: PRESS (SHOULDERS), 3×3
PREWORKOUT: 2.5 SCOOPS ATHLETIX HIGH VOLUME

OVERHEAD PRESS
75×5 (warmup)
90×3 (warmup)
105×3
120×3
135×10+1 (thrust assist)
50lbs DBs x 15

CLOSE GRIP BENCHPRESS
115×8
135×8
155×6

LAT PULLDOWN
180×10,10,10,10,5
160×5

BARBELL SHRUGS
315×10,10,10,10,10 (strapped)

TRICEP PUSHDOWN – BFRT*
40×30,15,15,15

SEATED PREACHER CURL – BFRT*
25×30,15,15,15

*BFRT = Blood Flow Resistance Training (read more on that here —> BFRT)​
 
DJBeanPole

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5/3/1

CYCLE: 6
DAY: BACK, 3×3
PREWORKOUT: 4x Acute FX, 2 scoops High Volume

DEADLIFT
160×5 (warmup)
195×5 (warmup)
255×3 (warmup)
275×3
315×3
355×10

FRONT SQUAT
130×8
155×8
175×6

LYING LEG CURL
175×10,10,10

BACK RAISE
BW+70×10,10,10​
 
DJBeanPole

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5/3/1

CYCLE: 6
BENCHPRESS
3×3

BENCHPRESS
105×5 (warmup)
135×5 (warmup)
160×3 (warmup)
185×3
210×3
235×6

INCLINE PRESS
115×8
135×8
150×6

BENT OVER ROW
245×10,10 strapped
225×10,10,10

FACE PULLS
65×10,10,10,10,10

TRICEP DIPS
BW+50×15,15,10

PULLEY KICKBACK BFRT*
10×30,15,15,15

STANDING EZ-BAR CURL BFRT*
35×30,15,15,15​
 
DJBeanPole

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5/3/1

CYCLE: 6
SQUAT
3×3

SQUAT
110×5 (warmup)
140×5 (warmup)
165×3 (warmup)
195×3
220×3
250×10

STIFF LEGGED DEADLIFT
160×8
185×8
210×6

LUNGES
85×10
90×10
95×10

STANDING SMITH MACHINE CALF RAISE
225×10,10,10

SEATED CALF RAISE
90×10,10,10

LEG EXTENSION BFRT*
55×30,15,15,15

AB CIRCUIT​
 
bolt10

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In for this. Should be good. :D
 
DJBeanPole

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In for this. Should be good. :D
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.
 
DJBeanPole

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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.
 
napalm

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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...
 
DJBeanPole

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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...
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 :)
 
napalm

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I'd suggest waiting a few cycles before adjusting you maxes.

Looking forward to the vids...
 
DJBeanPole

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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.
 
napalm

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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...
 
DJBeanPole

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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.
 
DJBeanPole

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ForumRunner_20130906_140531.png


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.
 
atanocc

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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
 
DJBeanPole

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5/3/1

CYCLE: 6
DAY: OHP
5/3/1

OVERHEAD PRESS
65×5 (warmup)
75×5 (warmup)
90×3 (warmup)
115×5
130×3
145×5

CLOSE GRIP BENCH PRESS
135×5
155×5
175×5

LAT PULLDOWN
185×10,10,10,10,10

SHRUGS
325×10,10,10,10,10 (strapped)

SKULLCRUSHERS
85×10,10,10

BARBELL CURL
95×10,10,10

ONE ARM PULLEY PUSHDOWN BFRT*
15×30,15,15,15,13

SEATED PREACHER CURL BFRT*
30×30,15,15,15,15

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!
 
DJBeanPole

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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​
 
DJBeanPole

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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!!!
 
DJBeanPole

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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

 
DJBeanPole

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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...



 
DJBeanPole

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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
 
DJBeanPole

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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.
 
DJBeanPole

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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!
 
DJBeanPole

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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!
 
DJBeanPole

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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!
 
DJBeanPole

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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!
 
DJBeanPole

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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!
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.
 
DJBeanPole

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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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