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  1. #1
    Regular Poster Dano's Avatar
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    Default My Modified 5/3/1/ workout log

    I'm going to start this cycle using a modified 5/3/1 workout routine. I saw the template posted on this site. A 4 day split, Mon, Wed, Fri, and Sat. Here is week 1, let me know you thoughts.

    Day 1 Squat
    Squat Max: 350 lbs.
    5 x 260
    5 x 280
    5 x 300
    Quads Leg Press
    5 x 10 x 435
    Leg extensions
    3 x 8 x 150
    Abs and calf raises

    Day 2 Bench
    Bench Max: 280 lbs.
    5 x 210
    5 x 225
    5 (6) x 240
    DB Low Incline Bench
    5 x 10 x 80
    DB Rows
    5 x 10 x 80
    Bent over DB raises
    3 x 12 x 35
    DB Rolling Tri Extensions
    3 x 12 x 60
    Dips
    3 x 15 x BW

    Day 3 Dead lift
    Dead Lift Max 405
    5 x 315
    5 x 335
    5 x 355
    Hams
    Wide Stance Good Mornings
    3 x 8 x 135
    SLDL
    3 x 8 x 185
    Reverse Hyper extensions
    3 x 15 x Blue Band
    Abs and calf raises

    Day 4 OHP
    OHP Max: 215
    5 x 160
    5 x 170
    5 x 180
    DB Bench
    5 x 10 x 80
    Pull ups
    5 x 10 x BW
    Close Grip Bench Press
    3 x 8 x 185
    DB Lateral Raises
    3 x 8 x 35
    Face Pulls
    3 x 12 x 100

    Thanks,
    Dano

  2. #2
    Regular Poster Dano's Avatar
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    Default

    I think the person who thought up max reps in 10 minutes for dead lifts is a genius. I was thinking of changing my dead lift 5/3/1 to max reps in 10 minutes. What do you think?

  3. #3
    Axe murderer fatboyjay's Avatar
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    Default

    Sounds good, but that's alot of volume!! You have a few years under your belt so maybe that's what you know you can handle. I'm doing the BBB template and loving it. Will be watching to see how it turns out for ya. Good luck!!
    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a life long project"
    Jim Wendler.

  4. #4
    Regular Poster Dano's Avatar
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    Default

    This is my week 2 log. I re evaluated the number of sets and made a couple of changes.

    Day 1 Squat
    Squat Max: 350 lbs.
    3 x 280
    3 x 295
    3 x 315
    Quads Leg Press
    3 x 10 x 525
    Leg extensions
    3 x 8 x 10
    Abs and calf raises

    Day 2 Bench
    Bench Max: 280 lbs.
    3 x 225
    3 x 235
    3 (5) x 250
    DB Low Incline Bench
    3 x 10 x 85
    DB Rows
    3 x 10 x 85
    Bent over DB raises
    3 x 12 x 35
    DB Rolling Tri Extensions
    3 x 12 x 60
    Dips
    3 x 15 x BW

    Day 3 Dead lift
    Dead Lift Max 405
    3 x 325
    3 x 345
    3 x 365
    Hams
    Wide Stance Good Mornings
    3 x 8 x 135
    SLDL
    3 x 8 x 185
    Reverse Hyper extensions
    3 x 15 x Blue Band
    Abs and calf raises

    Day 4 OHP
    OHP Max: 215
    3 x 175
    3 x 185
    3 (5) x 195
    DB Bench
    3 x 10 x 85
    Pull ups
    5 x 10 x BW
    Close Grip Bench Press
    3 x 8 x 185
    DB Lateral Raises
    3 x 8 x 35
    Face Pulls
    3 x 12 x 110

    Thanks,
    Dano

  5. #5
    M&S Content Manager Steve's Avatar
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    Default

    Quote Originally Posted by Dano View Post
    I think the person who thought up max reps in 10 minutes for dead lifts is a genius. I was thinking of changing my dead lift 5/3/1 to max reps in 10 minutes. What do you think?
    You ever decide if you were going to do this?
    Big & Strong = Heavy Compounds + Progression + Food

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  6. #6
    Regular Poster Dano's Avatar
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    Ya. I want to finish the first 5/3/1 cycle. I'm not sure what weight to start with.

  7. #7
    Regular Poster Dano's Avatar
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    Bench Max: 290 lbs. Working Max: 260
    5 x 170
    5 x 200
    5 (8) x 225
    Bench
    5 x 10 x 135 w/blue bands
    DB Shoulder Press
    5 x 12 x 50
    DB Rolling Tri Extensions
    5 x 12 x 50

    Dead lift
    Max reps 10 min. 345 x 16 reps
    Bent Over Rows
    3 x 8 x 185
    Chin Ups
    3 x 10 BW
    Face Pulls
    3 x 15 x 90
    Just getting back into the weight room, a right hip injury. My last squat day I did wide stance squats and leg press. I started to experience pain in my right hip and groin area. It was a nagging pain I could feel even while performing bench press. So I took some time to recover. Max reps for time was quite a change from the norm. I tried to do as many as I could in the first few minutes. This crushed my grip and forearms. I probably should have paced my-self. I definitely can feel it in my upper back.

  8. #8
    Regular Poster Dano's Avatar
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    Squat 5/3/1
    Squat Max: 350 lbs. Training Max: 315
    5 x 205
    5 x 240
    5 x 270
    Dead Lift 5 x 10 x 190
    Knee Raises 5 x 15 x BW

    Workout C+ I've been fighting off illness and still feel a small pull in my right medial hip.

  9. #9
    Regular Poster Dano's Avatar
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    Standing OHP 5/3/1
    Standing OHP Max: 180 TM: 165
    3 x 115
    3 x 130
    3 x 150 (5)
    Bench 5 x 10 x 135
    Chin Ups 5 x 10 x BW
    CGB 3 x 10 x 165
    Curls 3 x 10 x 65
    Face Pulls 3 x 10 x 100

    Workout B 40 min. Moved quickly through workout, had to be done in less than an hour.

  10. #10
    Regular Poster Dano's Avatar
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    Dead Lift

    Max Reps 10 Min. 13 x 375

    Squats 5 x 10 x 160

    Knees to Elbows 5 x 15

    Workout C + 45 min. I broke away from the typical 5/3/1 routine. I like to do max reps every 2 to 3 weeks. I thought I was going to get 15 reps on dead lifts. I cranked out the 8th rep at the five min mark. My grip disappeared and I could only pull 13 reps. I was wiped out by the fourth set of squats., but I pushed through the rest of the workout.

  11. #11
    Regular Poster Dano's Avatar
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    Bench 5/3/1
    Bench Max: 295 TM: 265
    3 x 190
    3 x 215
    3 x 240 (6) PR

    Standing OHP 5 x 10 x 95
    DB Rows 5 x 10 x 85
    Tri Pushdown 3 x 15 x 120
    Curls 3 x 15 x 65
    Bent Over Lateral Raises 3 x 10 x 35

    Workout B+. 45 min. I was able to set a new PR. I believe I could have pushed a 7th rep. No spotter, I was the only one in the weight room. My lats and forearms are still sore from Wednesdays workout.

  12. #12
    Regular Poster Dano's Avatar
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    Squat 5/3/1
    Squat Max: 350 lbs. Training Max: 315

    3 x 225
    3 x 255
    3 (6) x 285
    Dead Lift 5 x 10 x 190
    Weighted Sit Ups 5 x 15 x 10

    Workout B 40 min. Rt hip felt good.

  13. #13
    Regular Poster Dano's Avatar
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    Standing OHP

    5 x 125
    3 x 140
    1 (3) x 155
    Bench 5 x 10 x 135
    Chin Ups 5 x 10 x BW
    CGB 5 x 10 165
    Curls 3 x 10 75
    Face Pulls 3 x 15 x 100

    C- 45 min. Felt weak and tired. Didn't get enough water today. Back kept cramping up. Pushed through work out.

  14. #14
    Regular Poster Dano's Avatar
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    Dead Lift 5/3/1

    Dead lift Max: 425 lbs. Training Max: 380
    5 x 290
    3 x 330
    1 (5) x 365
    Squat 5 x 10 x 155
    Knees to Elbows 5 x 15 x BW
    Add/Abd 3 x 12 x 80
    Workout B 35 min.

  15. #15
    Regular Poster Dano's Avatar
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    Bench 5/3/1

    Bench Max: 295 TM: 265

    5 x 200
    3 x 230
    1 x 255 (4) PR
    Standing OHP 5 x 10 x 95
    DB Rows 5 x 12 x 90
    Rolling Tri Extensions 3 x 15 x 40
    Curls 3 x 15 x 65
    Bent Over Lateral Raises 3 x 15 x 25

    Workout B+. 55 min. I set a new PR for bench. Second new PR this week. Workout took a bit longer. I waited for a spotter. I'm really tired, I covered a late shift so my co-worker could go to a funeral. A lot of shoveling, got hit with heavy wet snow, too heavy for the snow blower. I'm sure I'll feel it tomorrow.

  16. #16
    High on Life linedriver465's Avatar

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    Congrats on the huge bench PR Dano!
    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

    And food blog!
    http://njludlow.tumblr.com/

  17. #17
    Regular Poster Dano's Avatar
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    Squat 5/3/1

    Squat
    Max: 350 TM: 315

    5 x 240
    3 x 270
    1 x 300 (4)
    Dead lift 5 x 10 x 190
    Weighted Sit Ups 5 x 15 x BW = 10

  18. #18
    Regular Poster Dano's Avatar
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    Thanks Linedriver. The nice thing about the 5/3/1 program is you are always looking to progress.

  19. #19
    M&S Power User DillonG1's Avatar
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    Nice job hitting 4 reps on Squats! Repping 300 is pretty strong Dano
    5 Reps? That's freaking cardio!
    Follow my progress via my log, Dillon's 5/3/1.

  20. #20
    Regular Poster Dano's Avatar
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    Standing OHP 5/3/1

    Max: 185 TM: 165

    5 x 115
    5 x 130
    5 x 145

    Bench 5 x 10 160 (60%)
    Chin Ups 5 x 11 x BW
    Dips 5 x 15 x BW
    EZ Curls 3 x 10 x 65
    Face Pulls 3 x 15 x 100

  21. #21
    Regular Poster Dano's Avatar
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    Dead Lift 5/3/1

    Dead lift Max: 435 lbs. Training Max: 390

    5 x 255
    5 x 295
    5 (10) x 335*
    Squat 5 x 10 x 195
    W/Sit Ups 5 x 15 x 10
    Shrugs 5 x 15 x 135

    Workout B 35 min. Moved quickly through the work out. I started losing form and grip after 6 reps. I re set for the final 4 reps of dead lift. I really could feel it in my mid back, right between my shoulder blades. I added shrugs this week. I paused at the top of each rep for a second or two.

  22. #22
    Regular Poster Dano's Avatar
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    Bench 5/3/1

    Bench Max: 300 TM: 270

    5 x 180
    5 x 205
    5 x 230 (8) PR
    Standing OHP 5 x 10 x 100
    DB Rows 5 x 100 x 10, 10, 10, 10, 8
    CGB 5 x 185 x 9,8,7,6,6
    Curls 3 x 15 x 65
    Face Pulls 3 x 12 x 100

    Work Out B. Set new PR on Bench. Almost pushed 9, but lost my form. I can feel 300 in my future. DB Rows killed by grip and forearms, as well as wore me out. I believe it negatively affected my CGB. I'll drop back down to 90 lbs. DB.

  23. #23
    M&S Power User DillonG1's Avatar
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    Wow, that workout looks absolutely brutal. you are a soldier!
    5 Reps? That's freaking cardio!
    Follow my progress via my log, Dillon's 5/3/1.

  24. #24
    Regular Poster Dano's Avatar
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    It was just like today's. I can't wait for a deload cycle.

  25. #25
    Regular Poster Dano's Avatar
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    Squat 5/3/1

    Max: 360 TM: 325

    5 x 215
    5 x 245
    5 x280 (9) PR
    Dead lift 5 x 10 x 235
    Incline Sit Ups 5 x 15 x BW
    Shrugs 5 x 12 x 155

    Workout B 60 min. Killer workout. PR in squats and 5 sets of dead lifts wore me out.

 

 

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