Adarq.org

2 November 2013

Bodyweight@session : ~90kg
Soreness : glutes, hamstrings 1/5.
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 2 :: Day 3

BENCH ( 5/3/1 ):
3@47,5kg
3@55kg
8@62,5kg
-Great.

HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Too easy. Gotta use light day for speed reps/technique work.

HORIZONTAL LEG PRESS MACHINE:
12@300lbs
12@350lbs
12@400lbs
-Added those to hit outter quads. My squat hits mostly glutes&hamstrings and then VMOs.

CHINUPS:
10@BW ( +1 rep )
8@BW
7@BW
-Another total reps  tie here. Tried hard for a 26th but failed.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@20kg
8@20kg
8@20kg
-Felt good this time.

ABS COASTER MACHINE:
15@BW+5kg front
15@BW+5kg left
15@BW+5kg right

29 October 2013

Bodyweight@session : ~90kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 2 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@62,5kg
3@72,5kg
5@80kg
-Did it right this time. Form/depth damn legit.

BENCH PRESS ( Light day ):
5@37,5kg
5@45kg
5@52,5kg
-Light day is very light, did them paused.

SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg
10@65kg ( +2 reps )
8@65kg
-Harder than i expected. Some progress though

STANDING CALVE RAISES:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg )
-Full pause at top and bottom of ROM.

WEIGHTED CRUNCHES MACHINE:
-Forgot those, duh!

@entropy:
Good points. The 'slow' progress was the biggest concern of mine trying to decide if i should do it. The reasons i decided it were:
A) I like this slow-progress-long-term planning, is my preferred one. B) I like ramping up to a money set programs. Of course there are a million ways to do it but this one is a well rounded one, each week breaking a XRM PR, at different ranges too. C) My numbers are weak, but they are very close to my all-time plateaus. I don't think i can have huge progress currently, i will be very happy if i achieve indeed the prescribed progress ( 5kg every 4 weeks in squat and RDL, 2,5 kg in bench and OHP ) . I will remember this post and keep an eye on my progress. If i excel at performance at a lift i might up the 1RM between waves more than suggested, e.g. jump 7,5 kg on squat instead of the prescribed 5kg. Let's just see how the first waves go.

@raptor:
The so called 'accessory work' during 5/3/1 calls for 30-50 reps, so indeed something between 3x10-3x15. I don't have direct glutes work currently and i was thinking of fitting BSS somewhere. Again i will let the first couple of waves go as they are to get a good feel of the program and then see where i can add BSS.

Thanks for the thoughts both!

---

25 October 2013

Bodyweight@session : ~89,5kg
Soreness : VMOs 2/5, hamstrings & calves 1/5.
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 1 :: Day 3

BENCH ( 5/3/1 ):
5@45kg
5@52,5kg
9@60kg
-Great. 9@60kg is actually this season's predicted 1RM at 77.5kg, matching the real 1RM too.

HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Legs unrecovered from Tuesday's brutality. VMOs and hamstrings started burning during 2nd set.
Good to work on form with submax loads though.

CHINUPS:
9@BW ( -1 rep )
8@BW
7@BW
-Regressed by 1 rep, expected from last week's detraining.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@20kg
8@20kg
8@20kg
-Those felt weird.

ABS COASTER MACHINE:
15@BW front
15@BW left
15@BW right

Nice work vag, I'm planning on doing 5/3/1 next winter. Will be following your progress.

Thanks! 5/3/1 looks interesting, it has this building up to a money set of XRM each time, plus the lower sets to work on form.
Too early to judge, hope it goes well.

---

23 October 2013

Bodyweight@session : ~89kg
Soreness : VMOs 4/5, hamstrings & calves 2/5.
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 1 :: Day 2

ROMANIAN DEADLIFT ( 5/3/1 ):
5@57,5kg
5@67,5kg
10@77,5kg
-Nice. Failed on grip, remember gloves next time!

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
9@37,5kg
-Nice. Ultra strict form, will carry on like this, no more half-push-presses.

UPRIGHT BB ROW:
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
-Went down 5kg to switch to 3x10 from 3x8.

BICEPS EZ BAR CURL:
12@32kg
10@32kg ( -2 reps )
9@32kg ( -3 reps )

TRICEPS CABLE PUSHDOWN:
12@32,5kg
10@32,5kg ( -2 reps )
9@32,5kg ( -3 reps )

Biceps&triceps : not sure if detrained or tired from the 5/3/1 money sets, but felt very weak at them and regressed. See what happens next time.

22 October 2013

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 1 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
6@85kg
-As noted on previous post, loads were wrong ( 10% heavier ). Correct loads were 58,5 - 67,5 - 75,5.
Got 6 reps on the top set but form was breaking down bad, FML.

BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-Wrong loads here too, should do 38-45-52 but this is the 'light' bench day so no prob.

SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg ( -5kg ) , ( +2 reps )
8@65kg ( -5kg ) , ( +1 rep )
8@65kg ( -5kg ) , ( +1 rep )
-Went down 5kg to go to 3x10 from 3x8.

STANDING CALVE RAISES:
15@50kg ( -10kg )
15@50kg ( -10kg ) , ( +2 reps )
15@50kg ( -10kg ) , ( +2 reps )
-Full pause at top and bottom of ROM.
Went down 10kg because of 2 weeks of not doing them, calves DOMS is a bitch. Despite that though, 3 days later, calves are very sore.

WEIGHTED CRUNCHES MACHINE:
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
-Decreased load here too to avoid DOMS ( i havent done them for 3 weeks ).

5/3/1 BEGINNER OVERVIEW:

So , since this will go in for a few months ( 4 or 5 ) i will have this post as a 5/3/1 overview. I will post each wave's prescribed sets/reps and then at the bottom the results ( best performance, new estimated 1RM ), Then the next wave etc, so with one click you will be able to see how it goes/went.

Edit : no reason of having the build-up loads here, or the deload/light day ones, i will only have the money-set loads.

Beginner variation : http://www.jimwendler.com/2011/09/531-for-a-beginner/




Wave 1 money sets:

SQUAT: ( 1RM used = 100kg )
 Week 1     Week 2    Week 3    Week 4
+5x76,5    +3x81    +1x85,5    deload

RDL: ( 1RM used = 100kg )
 Week 1     Week 2    Week 3    Week 4
+5x76,5    +3x81    +1x85,5     deload

OHP: ( 1RM used = 50kg )
 Week 1     Week 2     Week 3    Week 4
+5x38      +3x40,5   +1x43       deload
            
BENCH: ( 1RM used = 77,5kg )
 Week 1     Week 2     Week 3     Week 4
+5x59      +3x63       +1x66       deload

Wave 1 Results:

SQUAT:
5@85kg , predicted 1RM = ~92,5kg ( starting predicted 1RM = ~87kg )

BENCH:
7@65kg , predicted 1RM = ~78kg ( starting predicted 1RM = ~74kg )

OHP:
7@42,5kg , predicted 1RM = ~51kg ( starting predicted 1RM = ~51kg but with less strict form)

RDL:
9@90kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~102kg )

---

Wave 2 money sets:

SQUAT: ( 1RM used = 105kg )
 Week 1     Week 2    Week 3
+5x80        +3x85      +1x90 

RDL: ( 1RM used = 117kg )
 Week 1     Week 2    Week 3
+5x90        +3x95     +1x100

OHP: ( 1RM used = 52,5kg )
 Week 1     Week 2     Week 3
+5x40       +3x42,5    +1x45
            
BENCH: ( 1RM used = 82,5kg )
 Week 1     Week 2     Week 3
+5x62,5     +3x67,5     +1x70

Wave 2 Results:

SQUAT:
7@85kg / 5@90kg , predicted 1RM = ~102kg ( starting predicted 1RM = ~92,5kg )

BENCH:
9@62,5kg / 8@65kg , predicted 1RM = ~80,5kg ( starting predicted 1RM = ~78kg )

OHP:
10@40kg / 8@42,5kg , predicted 1RM = ~53kg ( starting predicted 1RM = ~51kg )

RDL:
6@100kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~116kg )

---

Wave 3 money sets:

SQUAT: ( 1RM used = 110kg )
Week 1     Week 2    Week 3
+5x85       +3x90      +1x95 

RDL: ( 1RM used = 120kg )
Week 1     Week 2    Week 3
+5x92,5    +3x97,5  +1x102,5

OHP: ( 1RM used = 55kg )
Week 1     Week 2     Week 3
+5x42,5    +3x45      +1x47,5
            
BENCH: ( 1RM used = 85kg )
Week 1     Week 2     Week 3
+5x65      +3x67,5     +1x72,5

Wave 2 Results:

SQUAT:
9@85kg / 6@95kg , predicted 1RM = ~110kg ( starting predicted 1RM = ~102kg )

BENCH:
9@65kg / 8@67,5kg , predicted 1RM = ~84kg ( starting predicted 1RM = ~80,5kg )

OHP:
8@45kg , predicted 1RM = ~56kg ( starting predicted 1RM = ~53kg )

RDL:
9@97,5kg , predicted 1RM = ~126kg ( starting predicted 1RM = ~116kg )

^Yes, could be either, no idea how it correlates with mobility. The 1RM prediction accuracy also depends on the rep range i think. As every other predicting formula existing, the more you go away from the real event, the less accurate the predicting becomes. A next day weather forecast is more accurate than the 5-days and even more than the 8 -days. Similarly, a predicted 1RM from a real 2RM is more accurate than from a real 5RM, which is more accurate than from a real 8RM. Plus, in my case i was not even using a true 8RM but what i lifted for 3x8, big difference.