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Thanks man!



(not sure if concept is horrific or perfect! )

Ok, here we go again!

5/3/1 BEGINNER v.2:

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

Last year's progress : 5/3/1 beginner template



Plan:

Monday:
RDL : 5/3/1 sets/reps
OHP : 5/3/1 sets/reps
Pullups : 4xF
Standing calf raise : 3x20

Wednesday:
Bench : 5/3/1 sets/reps
Squat : 55%x5, 65%x5, 75%x5 ( paused )
Shoulder DB lateral raise : 3x12
Biceps : 3x12
Triceps : 3x12
Abs

Friday:
Squat : 5/3/1 sets/reps
Bench : 55%x5, 65×5%, 75%x5 ( paused )
Chinups : 4xF
Dips : 4xF
Leg press calf 'raise' : 3x12

Wave 1 money sets:

SQUAT: ( 1RM used = 110kg )
 Week 1     Week 2    Week 3    Week 4
+5@85      +3@90      +1@95     deload

RDL: ( 1RM used = 120kg )
 Week 1     Week 2    Week 3    Week 4
+5@92,5  +3@97,5  +1@102,5  deload

OHP: ( 1RM used = 50kg )
 Week 1     Week 2     Week 3    Week 4
+5@37,5   +3@40    +1@42,5     deload
            
BENCH: ( 1RM used = 80kg )
 Week 1     Week 2     Week 3     Week 4
+5@62,5    +3@65    +1@67,5    deload

Wave 1 results:

SQUAT: ( 1RM used = 110kg )
7@95kg , predicted 1RM ~= 114kg ( 1,34*BW )

RDL: ( 1RM used = 120kg )
9@92,5kg / 6@102,5kg , predicted 1RM ~= 119kg ( 1,4*BW )
 
OHP: ( 1RM used = 50kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , 1RM/BW 
            
BENCH: ( 1RM used = 80kg )
8@62,5kg , predicted 1RM ~= 81kg ( 0,95*BW )

---

Wave 2 money sets:

SQUAT: ( 1RM used = 115kg )
 Week 1     Week 2    Week 3    Week 4
+5@87,5   +3@92,5  +1@97,5   deload

RDL: ( 1RM used = 125kg )
 Week 1     Week 2    Week 3    Week 4
+5@95     +3@100    +1@105    deload

OHP: ( 1RM used = 52,5kg )
 Week 1     Week 2     Week 3    Week 4
+5@40     +3@42,5    +1@45     deload
            
BENCH: ( 1RM used = 82,5kg )
 Week 1     Week 2     Week 3     Week 4
+5@62,5   +3@67,5    +1@70     deload

Wave 2 results:
SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg  ( 1,4*BW ) ,  both all time

RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
 
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW 
            
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time 

---

Wave 3 money sets:

SQUAT: ( 1RM used = 120kg ):
 Week 1     Week 2    Week 3    Week 4
+5@92,5  +3@97,5  +1@102,5   deload

RDL: ( 1RM used = 130kg )
 Week 1     Week 2    Week 3    Week 4
+5@100    +3@105   +1@110    deload

OHP: ( 1RM used = 55kg )
 Week 1     Week 2     Week 3    Week 4
+5@42,5   +3@45    +1@47,5     deload
            
BENCH: ( 1RM used = 85kg )
 Week 1     Week 2     Week 3     Week 4
+5@65   +3@67,5    +1@72,5     deload

Wave 3 results:

SQUAT: ( 1RM used = 120kg ) :
10@92,5 , predicted 1RM ~= 123kg ( 1.43*BW ) , 1RM and 1RM/BW all time 

RDL: ( 1RM used = 130kg ):
9@110kg , predicted 1RM ~= 142kg ( 1,68*BW ) , 1RM/BW all time 

OHP: ( 1RM used = 55kg ):
6@47,5kg , predicted 1RM ~= 55kg ( 0,65*BW ) , 1RM/BW all time 

BENCH: ( 1RM used = 85kg ):
10@65kg , predicted 1RM ~= 86kg ( 1,01*BW ) , 1RM and 1RM/BW all time 

1 November 2014

Bodyweight@session : ~84.5kg
Soreness : quads, hamstrings, glutes, abs
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #1 ( 5+ reps )

SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
10@85kg
-Awesome! By far highest predicted-1RM of the season. Still sore and a bit de-trained, far from 100%

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
-Very nice. Solid long pauses. Rather too easy but sticking with the 5/3/1 loads.

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
11@220kg ( -1 rep )
11@220kg ( -1 rep )
-Small regress from de-training, no worries.

DIPS:
Decided to dump those since i already have bench for chest this day. Gonna add the shoulders raises to have shoulders in 2 days.
Everything balanced now, all 5/3/1 lifts have a max and a lighter exercise on different days ( except from RDLs, i will just consider the pullups&chinups kinda related to them ).

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
-Great.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
-Small regress from de-training, no worries.

5 November 2014

Bodyweight@session : ~84.5kg , nice it stayed steady
Soreness : hamstrings, shoulders, lats, calves ( expected ) , traps, biceps ( collateral )
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #2 ( 3+ reps )

BENCH PRESS ( 5/3/1 day ):
3@50kg
3@57,5kg
8@65kg
-That gives a predicted 1RM/BW of 0.953, all time 
I have a little higher predicted 1RMs, but BW was around 90kg.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Great. Strict pause. Getting better.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg ( +1 rep )
11 each hand @ 16kg ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
12@25kg ( +1 rep )
-Strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
-Very hard considering how easy last week's 3x20@110 felt.

ABS COASTER MACHINE:
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
-Very hard considering how easy last week's 3x20@BW+2,5kg felt.

8 November 2014

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #2 ( 3+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@70kg
3@80kg
8@90kg
-Great.

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
12@220kg ( +1 rep )
12@220kg ( +1 rep )
-Very good control.

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very good control here too.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , 
7@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
-The price to pay for the PR was weaker latter sets and 1 less rep in total.

12 November 2014

Bodyweight@session : ~84.5kg
Soreness : none. had some ( minor ) in hamstrings, shoulders, lats and calves the previous day but it went away.
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #3 ( 1+ reps )

BENCH PRESS ( 5/3/1 day ):
5@52,5kg
3@62,5kg ( was supposed to be 60 but i mis
6@67,5kg
-Just ok. Wanted 7.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Loving those.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
11 each hand @ 16kg
BARBELL PREACHER CURL:
12@20kg
10@25kg
-Decided to do do 2x12 db + 2x12 bb instead of 3x12 db. Want to hit brachialis too.

TRICEPS ROPE PUSHDOWN:
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
-Extremely hard but also extremely strong, got all reps despite increase.

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs ( +5 lbs )
20@120lbs ( +5 lbs )
18@120lbs ( +5 lbs ) , ( -2 reps )
-There you go, reached plateau.

ABS COASTER MACHINE:
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
-Rather easy considering how hard last week's 3x20@BW+5kg felt.

15 November 2014

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #3 ( 1+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@75kg
3@85kg
8@95kg
-Awesome. That is both is 7RM and 95kg reps 
Also, just 1% shy of all time relative full squat strength  ( 1.34 vs 1.35 ).

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused

LEG PRESS PAUSED CALF 'RAISE'
12@230kg ( +10 kg )
12@230kg ( +10 kg )
12@230kg ( +10 kg )
-Very good. Above 500lbs now, come at my broz....   

DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand ( +2 kg per hand )
12@12kg each hand ( +2 kg per hand )
10@12kg each hand ( +2 kg per hand ) , ( -2 kg reps )
-Very good.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
6@BW ( +1 rep )
-1 rep less at first set, 1 more at last. Kinda weak, wanted progress.