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#6188998 - 03/06/12 02:50 PM My 2013 contest prep log...
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
I'm just putting this up here for my own purposes and to give me thoughts on the pogram as I progress through it...

I have decided to use the Periodization Bible scheme as seen in the book... I'm a guy that responds to more accessory work and I like a variety... I think this will work for me...

My training maxes to start will be as follows

Military - 145
Deadlift - 250
Bench Press - 220
Squat - 230

I'll be training On M/W/F/Sat...

I'll post up before stats with some pics and then update after each 4 week cycle...



Edited by DieZel (01/14/13 06:02 PM)
Edit Reason: Title change from 531

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#6189017 - 03/06/12 02:56 PM Re: My 5/3/1 log... [Re: DieZel]
dirtyS13drifta
Unregistered



Tell me more about this program? Links?
Advanced?

Are those your current maxes? or your starting?

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#6189134 - 03/06/12 03:32 PM Re: My 5/3/1 log... [Re: ]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Your "training max" is 90% of your actual max... For example my military 1rm was about 160 so 90% of that is 145.

If you google Wendler 5/3/1 you'll get the nuts and bolts... I think it's a better program on paper than the 5x5 FOR ME... I get bored easily and squatting 3x a week is not in my wheel house anymore...

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#6191553 - 03/07/12 01:06 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
My bench max today was 245 with spot on form...

i think i could have gone up another 10 but my left shoulder still isn't "right"...

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#6191621 - 03/07/12 01:29 PM Re: My 5/3/1 log... [Re: DieZel]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
So why are your big 3 maxes so close? Mine are quite spread out, with deadlift being well above squat, which is well above bench.
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#6191655 - 03/07/12 01:45 PM Re: My 5/3/1 log... [Re: 65_289]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
they are cause that's where i tested... there's no ryhme or reason why, and it's been so long since i've really trained, so i'm sure my leg strength will increase more dramatically then the 2 upper body lifts...

of course i use the best form I can to reduce risk of injury which may limit some amounts I'm lifting... quality over quantity has always been my motto...

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#6220519 - 03/19/12 05:59 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
So i'm up in the air on starting this thing, cause i'm not finished with my cutting yet...

i don't want to jeopardize this program by starting it on a hypocaloric diet... i'd much rather be doing this on a maintainence or a slight surplus...

anyone have any input on this...?

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#6220535 - 03/19/12 06:09 PM Re: My 5/3/1 log... [Re: DieZel]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
I've never tried it on a cut, only at maint or a lean (350-500 cals) bulk.
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#6220854 - 03/19/12 08:32 PM Re: My 5/3/1 log... [Re: 65_289]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
well maybe i'll hold off another 4 weeks and see if i can get down to 200 and start from there...

i would be still trying to lose some fat during this, but just not at such a deficiet that I have been running on... maybe a 2500 cal deficiet for the week vs. the 10000 - 12000 a week i have been on...

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#6220904 - 03/19/12 08:52 PM Re: My 5/3/1 log... [Re: ]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
on the 5/3/1...?

i'll post up my plan for it when i get to my workout sheets... i have them at home...

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#6221493 - 03/20/12 03:46 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
The first few weeks, it shouldn't matter if you're in a deficit. You shouldn't be working close to your maxes at this time, anyway.
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#6221599 - 03/20/12 08:16 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
True and I did consider that aspect of it...
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#6221661 - 03/20/12 08:37 AM Re: My 5/3/1 log... [Re: ]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
This calculator kicks ass: http://www.strstd.com/
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#6223293 - 03/20/12 05:10 PM Re: My 5/3/1 log... [Re: mrnismo]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green


This spreadsheet shows my assistance exercises... i plan to switch these up every 4 week cycle...

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#6223301 - 03/20/12 05:15 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green


I think i decided to train my current split 2 more days then take a mini 3 day break and start my 5/3/1 next Monday...

So this is my starting before pic... down a total of 42 pounds since I started this stuff... currently sitting at 210...

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#6224477 - 03/21/12 07:40 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Why is your assistance work so low volume? The point of the assistance work is to get higher reps in.
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#6224684 - 03/21/12 09:30 AM Re: My 5/3/1 log... [Re: Silock]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
 Originally Posted By: Silock
Why is your assistance work so low volume? The point of the assistance work is to get higher reps in.


+1. I use maybe 50% of my 1rm and do 5 sets of 10. Not saying everyone should do it that way, but I think that's kind of what Wendler had in mind. Low reps, high weight for the big lifts, lower weight, higher reps on assistance. I think on pull-ups and dips, he recommends >75 reps a week. I don't recall if that includes added weight or not though. I'll have to re-read that part.

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#6224849 - 03/21/12 10:25 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
 Originally Posted By: Silock
Why is your assistance work so low volume? The point of the assistance work is to get higher reps in.


there's no weights associated with my assistance work... you're looking at Week 2 5/3/1 weights there... i just put the assistance exercise names in the sheet so i know what I will be doing... wieghts will be not be recorded and will be decided upon throughout the workouts...

i will be doing sets of 10-20 for a total of 5 sets on the assistance exercises...

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#6225509 - 03/21/12 01:29 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Ah, I misread it. I was looking at the Week 2 reps and didn't see the "Week 2" header.

20 is way too much. 15 should be absolute max for a rep range, but Wendler much prefers 10. 10 is good. 10 works very, very well.

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#6225573 - 03/21/12 01:52 PM Re: My 5/3/1 log... [Re: DieZel]
HX_Guy Offline
Please blame any typos on my executive assistant
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Registered: 02/06/01
Posts: 45542
 Originally Posted By: DieZel


I think i decided to train my current split 2 more days then take a mini 3 day break and start my 5/3/1 next Monday...

So this is my starting before pic... down a total of 42 pounds since I started this stuff... currently sitting at 210...


Big difference man from the last pic I remember seeing of you. Nice job.
_________________________
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#6226165 - 03/21/12 05:26 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
 Originally Posted By: Silock
Ah, I misread it. I was looking at the Week 2 reps and didn't see the "Week 2" header.

20 is way too much. 15 should be absolute max for a rep range, but Wendler much prefers 10. 10 is good. 10 works very, very well.


i've typically been a 8-12 rep guy, and will likely remain very close to that range...

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#6226166 - 03/21/12 05:27 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Val, you didn't even see my "fat" pic yet... lol... i'll be revealing that at the end of the Biggest loser challenge...
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#6235958 - 03/26/12 01:22 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Started my program today...

Did Overhead press with the weights listed, last set with 125 I did 9 reps

Bent over BB rows - 125x10x5
Incline DB press - 55x10, 60x10, 65x10,10,9
DB shrugs - 80x10x5
Triceps pressdowns 5 sets various weights and attachements

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#6236879 - 03/26/12 05:42 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
quick question for anyone that's run through this previously...

how do you determine your accesory weights...? I was just doing what i felt i could get...

did Wendler say that you should use a certain % for these lifts or what...?

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#6237075 - 03/26/12 07:10 PM Re: My 5/3/1 log... [Re: DieZel]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
I started at 40% of my 1rm and adjusted accordingly. If it was easy or even moderately tough, I added 5lbs the next go.
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#6237132 - 03/26/12 07:38 PM Re: My 5/3/1 log... [Re: 65_289]
Silock Moderator Offline
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Posts: 60326
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50% of 1rm. However, if that's too much, then back it off. He notes that you shouldn't major in the minors by pushing too much on accessory work. Too much can negatively impact your main lifts.
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#6237177 - 03/26/12 07:55 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
gotcha... kinda hard to gauge these weights though, as i don't know my 1RM on alot of these lifts... think the 1st 4 weeks will shed alot of light on it though...
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#6237198 - 03/26/12 08:07 PM Re: My 5/3/1 log... [Re: DieZel]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
You can estimate it until you get a better idea.

His formula in the book is 1rm = weight*reps*(1/30)+weight. So if you did 200 for 8 reps, then your 1rm estimate is 200*8*(1/30)+200 = 253.3

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#6237282 - 03/26/12 09:08 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: DieZel
gotcha... kinda hard to gauge these weights though, as i don't know my 1RM on alot of these lifts... think the 1st 4 weeks will shed alot of light on it though...


Yah, it's definitely not a huge deal right now since you're just starting it.

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#6237477 - 03/26/12 10:35 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Hey Drew, you know of a good place online to find a video for a full body foam rolling session...?

i got mine today, but not really sure where to start with it, and want to get into a routine each night before bed of doing this thing...

Thanks...

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#6237516 - 03/26/12 10:55 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Not sure about videos. Maybe Eric Cressey has something in Magnificent Mobility. I thought Wendler put some stuff in the eBook about it.
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#6239008 - 03/27/12 02:09 PM Re: My 5/3/1 log... [Re: Silock]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
Diesel if you don't find what you need let me know I can make a quick video. I feel like a preacher spreading the gospel of foam rolling as I love it so much. It seriously has improved my quality of life over the last year dramatically.

I roll front, side and back of legs (hamstrings and glutes done seperately. Hip flexors also done seperately but you could also roll them with quads in one motion from knee to hip.

For upper body I roll lower back (which many say not to but it feels good to me) and upper back starting as whole upper then moving to one side at a time by holding my arm crossed in front to put more pressure on just the one side. Then I turn on my side and roll from upper to lower armpit to hit the upper/lower lat tie ins and the lat itself.

I actually roll my calfs with a stick as I never got the foam roller to feel quite right. I also dont roll my chest but probably should.

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#6240481 - 03/28/12 12:12 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Foam rolling hurts like a mofo... Does it get easier...? I assume you should drink plenty of water like after receiving a massage?
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#6240572 - 03/28/12 02:22 AM Re: My 5/3/1 log... [Re: mrnismo]
dirtyS13drifta
Unregistered



 Originally Posted By: mrnismo
Diesel if you don't find what you need let me know I can make a quick video. I feel like a preacher spreading the gospel of foam rolling as I love it so much. It seriously has improved my quality of life over the last year dramatically.

I roll front, side and back of legs (hamstrings and glutes done seperately. Hip flexors also done seperately but you could also roll them with quads in one motion from knee to hip.

For upper body I roll lower back (which many say not to but it feels good to me) and upper back starting as whole upper then moving to one side at a time by holding my arm crossed in front to put more pressure on just the one side. Then I turn on my side and roll from upper to lower armpit to hit the upper/lower lat tie ins and the lat itself.

I actually roll my calfs with a stick as I never got the foam roller to feel quite right. I also dont roll my chest but probably should.

I'd like so see it. I'd be intrigued, I've never tried it, but I'm intrigued.

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#6240845 - 03/28/12 08:51 AM Re: My 5/3/1 log... [Re: DieZel]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
Yeah, it does get easier and you need to try your best to relax which can be tough when it hurts so goddamn bad when you start. For instance one of my major pain points was the lat/armpit area so if I'm rolling my right side then I use my left arm to push down on the roller or floor to take weight off so I can try to relax.

Some areas though, like my quad/hip flexor tie-in always have and probably always will be painful to roll but it definitely goes from a hateful to a likeable pain \:\)

I'll make a quick vid tonight running through all the areas I roll.

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