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5/3/1 Log & Becoming Functional10457

AarronStenner private msg quote post Address this user
Whats up guys, starting a log on me starting 5/3/1 and becoming more functional using foam rolling etc
Personal Life
Currently on a mini cut before my holidays next month, most likely do another 2-4 weeks of cutting after my holiday as well then back to bulking! I've been accepted onto a part time plumbing course that starts in September, very, excited.

Current Stats
175.4lbs
Kneck- 16
Chest- 42.5
Arms- 14.3
Forearms- 11.9
Waist- 31
Legs- 23
Calves 14.6

Current Lifts
I havent done back squat in a while but my 1RM was 120kg
Front Squat 60kg- 3x5 I havent maxed on it yet
Standing Overhead Press- 65kg 1RM
My bench press was 100kg 1RM but I havent retested it since i hurt my should a few months back so I am going to assume its around 80kg and use 90% of that to calculate every on 5/3/1
Deadlift- 160kg 1RM

The reason I changed to 5/3/1 is because its simple and fits my schedule well.
Todays Workout

Standing Shoulder Press 3x5
65% 47KG
75% 42KG
85% 47KG
Parallel Bar Dips- I got 3x8 then 2x5
Neutral Grip Pull Ups- I got 1x5 then 4x4

At home I done a few things out of the Becoming A Supple Leopard.
I done the organizing the scapula with a lacrosse ball.
I done general foam rolling of the back with my arms hugging my front.
Then i done some prone cobras for as long as I could.


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eventheodds1 private msg quote post Address this user
@AarronStenner lovin it gerrard.
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AarronStenner private msg quote post Address this user
@eventheodds1 -_-
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Swift private msg quote post Address this user
In!
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AarronStenner private msg quote post Address this user
Workout 2
Deadlift 3x5 65%=92kg, 75%=107, 85%=122
-My 1RM on deadlift is 160kg so I used 90% as the program says and worked my % out from there, i got 5 reps on both 65% and 75% but only got 3 on 85% because I gassed out so Im going to have 140kg as my 1RM, two steps backward then heck of a lot more forward!
Good Mornings 5x12- 40kg
Hanging Leg Raises 5x15
- I can only do hanging knee raises so I done 1x6 and 4x5

Cardio
-Stairmaster Interval Training for 15 mins= 136.5 kcal

I also done seated Calf Raises 3x25, even though the program doesn't do anything for calves im still going to train them 2-3 times a week.


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BaiTu private msg quote post Address this user
Quote:
Originally Posted by AarronStenner
Workout 2
Deadlift 3x5 65%=92kg, 75%=107, 85%=122
-My 1RM on deadlift is 160kg so I used 90% as the program says and worked my % out from there, i got 5 reps on both 65% and 75% but only got 3 on 85% because I gassed out so Im going to have 140kg as my 1RM, two steps backward then heck of a lot more forward!


Interesting to see you didn't get five reps on your last set. How long did you rest between sets?

Deadlifts are the most brutal lift. It may seem a little counter-intuitive but when you start getting that heavy, you may want to make sure you just sit there for at least three minutes to fully regroup.
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AarronStenner private msg quote post Address this user
@BaiTu I rested 3 minutes, ive never in my life trained for reps on deads, espeacialy for consecitive sets. I think setting the weight back a bit will help
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BaiTu private msg quote post Address this user
It's a good idea to set the weight back a bit but you might also want to try resting for 5 minutes.
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AarronStenner private msg quote post Address this user
Quote:
Originally Posted by BaiTu
It's a good idea to set the weight back a bit but you might also want to try resting for 5 minutes.

That I will try dude!

Workout 3
My 1RM for bench was 100kg but I injured my proximal tendon about 2 months back and haven't retested my 1RM since so I had 80kg as my 1RM; worked out 90% and worked out my other % from there.
Bench Press
3x5- 65%= 47.5kg 75%= 55kg 85%=62.5kg
Since my injury I havent gone over 5 reps on 60kg but today I got 8 reps out on 62.5kg so that's a new PR as of late.
Incline DB Press 5x15 with 14kg DB
I got 2x15 and 3x12
Kroc Row with Fat Gripz 5x10 with 14kg DB
I got the 5x10 on the Kroc Row so going to use 16kg DB with Fat Gripz next week.

I foam rolled my hamstrings, and done a foam roll exercise to increase thoracic extension.

I took a resistance band to the gym to a warm up for my shoulders as I was benching, I done the 3 min warm up where you wrap the band around something like a squat rack bar; the looks I have when I do things like this is quite amusing haha



^^^ How i feel when I bench with the weights i use at the moment haha
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Stupot316 private msg quote post Address this user
@AarronStenner How come your using those percentages for your first wave of 5/3/1?
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AarronStenner private msg quote post Address this user
@Stupot316 there the % of the first week dude, I haven't bought the book because of money issues so at the moment im using the template and workout from the article about 5/3/1 on t-nation
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tamere01 private msg quote post Address this user
Congratz on that rep PR my man
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Stupot316 private msg quote post Address this user
Think you might have been misinformed. This was the percentages I used when beginning and setting up my 5/3/1 ...

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

Like a free version of the book I think
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AarronStenner private msg quote post Address this user
@Stupot316 il have a look man and report back!
@tamere01 Thanks dude!
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AarronStenner private msg quote post Address this user
@Stupot316 I read the article dude, more or less the same as the one i read http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength only difference is the %. I also watched a bit of Matt Ogus review on it and he said he used the 65% 75% 85% method
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AarronStenner private msg quote post Address this user
Workout 4
Front Squat 3x5 65%= 47.5kg 75%= 55kg 85%= 62.5kg
I got all 5 reps on each set which is good
Leg Press 5x15 40kg
Hamstring Curl5x10 40kg
Seated Calf Raises 3x15 20kg
Standing Calf Raises 3x10 70kg

I done a lot of foam rolling for my hips and hamstrings prior to my workout. Also done the stretches from the video below which helped a lot! the video is from another thread.



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AarronStenner private msg quote post Address this user
Week 2
Workout 5
Standing Strict Press 3x3
70%= 40kg 80%= 45kg 90%=52.5kg
I got all 3 reps on each set, happy with this!

Dips5x15
I got 3x8 and 2x6 which is a new PR as last week i got 3x8 and 2x5

Pull Ups 5x10
I got 2x5 and 3x4 which is also a new PR, last week i got 1x5 and 4x4

Feeling good about the program so far!


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Maarten private msg quote post Address this user
I'm in.
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_RudeCrew private msg quote post Address this user
Innnnnnnnnnn! Ill be running 5/3/1 in a few months when I stall out on Madcows 5x5
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_RudeCrew private msg quote post Address this user
What template for assistance are you doing?
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AarronStenner private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
What template for assistance are you doing?


Im using the The Triumvirate template dude
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AarronStenner private msg quote post Address this user
edit- I also done a lot of hip and hamstring mobility work before I went to the gym!
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_RudeCrew private msg quote post Address this user
I've never seen that one. Ill have to look it up. I'm gonna do the Boring But Big template or the Offseason for Mass. I'm not sure yet
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AarronStenner private msg quote post Address this user
I have the 5/3/1 book on pdf if you want it?
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_RudeCrew private msg quote post Address this user
I have it too! Ill look at it again
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AarronStenner private msg quote post Address this user
Week 2
Workout 6
Double Overhand Grip Deadlift 3x3
70&= 87.5kg 80%= 100kg 90%= 112.5
I got all three on this, I lowered my 1RM from 160kg to 140kg because last week when using 160kg and I worked out my % i didnt get all 5 reps on the last set.

Good Mornings 5x12 40kg
Got all 12 on this, going to keep the same weight until cycle 2 and increase it by 2.5kg

Hanging Knee Raises 5X15
I got 2x6 and 3x5 which is a new PR because last week I got 1x6 and 4x5

My overall goal for this program on deadlifts is to deadlift 180kg for 5 reps, it will take a while but I will get there!


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AarronStenner private msg quote post Address this user
Today I havent tracked macros, I visited my friends family that passed away back in feb but I no I have eaten under maintenance.
Todays Workout 7
Bench Press 3x3
70%= 50kg 80%=57.5kg 90%=65kg
I got 8 reps again on my last set, new PR! really happy with that. I think my bench press will go up faster initially as my 1RM was 100kg but due to injury it went down a bit.

Incline DB Press 5x15-14kg
Last week I got 2x15 and 3x12 but today I got all 5x15 so another new PR

DB Row With Fat Grips 5x10-16kg
Got 5x10 again even though i upped the weight so another new PR

happy with progression so far
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Swift private msg quote post Address this user
I think with macros we talk about finding a balance but I also think it's good to accept that there will be days where you can't track them and that doesn't make you any less dedicated.
I mean 1 day of tracking macros won't make u swole and 1 day of not accurately tracking them won't take away all your hardwork
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AarronStenner private msg quote post Address this user
Quote:
Originally Posted by Swift
I think with macros we talk about finding a balance but I also think it's good to accept that there will be days where you can't track them and that doesn't make you any less dedicated.
I mean 1 day of tracking macros won't make u swole and 1 day of not accurately tracking them won't take away all your hardwork


Yeah man, im pritty laid back with macros if its the odd day I dont track. I prefer to enjoy life more with out worrying haha
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AarronStenner private msg quote post Address this user
Workout 8
Lots of hip and hammie mobility work before this workout
Front Squat 3x3 70%=50kg 80%=57.5kg 90%=65kg
Got all three reps on each and actually sat in the hole and held it there before going back up.

Leg Press5x15- 45kg
I got 1x15, 1x12 and 3x10, for some reason my hip flexors burn out stupidly quick on leg press so going to keep the same weight.

Lying Hamstring Curls 5x10- 60kg
Fairly easy so going up to 80kg
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