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@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

31 October 2013

Bodyweight@session : ~90kg
Soreness : glutes 3/5 (!?!)
Injuries/aches :  none

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

ROMANIAN DEADLIFT ( 5/3/1 ):
3@62,5kg
3@72,5kg
12@80kg
-Awesome! Got 12@80kg on 3+ day when i got 10@77,5kg last week on 5+ day.

STANDING OVERHEAD PRESS ( 5/3/1 ):
3@30kg
3@35kg
7@40kg
-Ultra strict form&ROM again, probably best set ever @40kg.

UPRIGHT BB ROW:
10@42,5kg ( +2,5kg )
9@42,5kg ( +2,5kg ) , ( -1 rep )
8@42,5kg ( +2,5kg ) , ( -2 reps )
-Those felt off for some reason.

BICEPS EZ BAR CURL:
12@32kg
12@32kg ( +2 reps )
11@32kg ( +2 reps )
-Nice.

TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg ( +2 reps )
10@32,5kg ( +1 reps )
-Nice.

5 November 2013

Bodyweight@session : ~90kg
Soreness : quads, leg press worked!
Injuries/aches :  none

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

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
3@77,5kg
4@85kg
-Great, 4 good form reps.
4@85kg gives an estimated 1RM of ~93kg. I started 5:3:1 with an estimated 1RM of ~87kg (8@70kg ).

BENCH PRESS ( Light day ):
5@37,5kg
5@45kg
5@52,5kg
-This is so easy it feels useless. Doing them paused. Will stick with them just to do the program as prescribed.

SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg
10@65kg
10@65kg ( +2 reps )
-Nice.

STANDING CALVE RAISES:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
15@60kg ( +5 kg )
-Full pause at top and bottom of ROM.
Those felt very strong despite the load increase.

WEIGHTED CRUNCHES MACHINE:
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
-Those felt very strong despite the load increase too.

9 November 2013

Bodyweight@session : ~90,8kg , 200lbs, woot!
Soreness : none
Injuries/aches :  none

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

BENCH ( 5/3/1 ):
5@52,5kg
3@60kg
7@65kg
-Season best. Approaching all time PR ( 8@67,5kg ), very happy with bench progress this year.

HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Light day is light, playing around with technique adjustments.

HORIZONTAL LEG PRESS MACHINE:
12@350lbs ( +50 lbs )
12@375lbs ( +25 lbs )
12@400lbs
-Hard but nice.

CHINUPS:
11@BW ( +1 rep ) , ties all time
7@BW ( -1 rep )
7@BW
-Third consecutive 3-set-reps tie too ( 25 ).
Again tried hard for an extra rep in all sets for a new PR but failed half-way up all 3 times.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@25kg ( +5 kg )
8@25kg ( +5 kg )
8@25kg ( +5 kg )
-Very nice.

ABS COASTER MACHINE:
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
-Hard, will redo at this load next time.

So the 1st wave of 5/3/1 is over, went great! I am supposed to deload next week but i won't. I am feeling fresh and i was coming off a deload week too. I have 6 more weeks before Xmas, so instead of doing a deload and 1 more wave, i will try to do 2 more waves on the row ( no deload weeks ). That will also be a planned overreaching before Xmas holidays that will be like 10 days off. If the next 3 weeks ( 2nd wave ) beats me up, i will maybe reconsider what to do with the remaining 3 weeks after it. 1st wave summary and 2nd wave plan coming soon.

Updated wave 1 results and wave 2 schedule of 5/3/1 , see bottom of this post:  5/3/1 beginner template

13 November 2013

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches :  none

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

ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
5@80kg
8@90kg
-1 rep less than last week's 9@90kg. Weak grip today did it, FML.

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
10@40kg , 
-Awesome, all time estimated 1RM PR ( ~59kg ).

UPRIGHT BB ROW:
10@42,5kg
9@42,5kg ( -1 rep )
9@42,5kg ( -1 rep )
-Those felt off. Stayed at the same load to improve form, but I failed to match last week's 3x10 PR.

BICEPS EZ BAR CURL:
12@35,5kg ( +2,5 kg )
12@35,5kg ( +2,5 kg )
11@35,5kg ( +2,5 kg ) , ( -1 rep )
-Awesome, very strong despite the load increase. All time PR levels!

TRICEPS CABLE PUSHDOWN:
12@35kg ( +2,5 kg )
10@35kg ( +2,5 kg ) , ( -2 reps )
10@35kg ( +2 reps ) , ( -2 reps )
-Same comment with biceps.

How come you tell me not to do high bar yet you do it?