Hey all, been a bit of a rough year and decided part of this whole getting back on track thing should be a training log. I know I have enjoyed and learned from others in the past. Hopefully mine does that as well as help keep me motivated.
A brief introduction may be in order... My name is scot morrison (yea one "t"), live in Jensen beach Florida and will be starting PT school next month. I started training pretty young and its been a consistent part of my life since then, just prone to having my training derailed by various things. I did compete in a UASPL meet summer of 07 and hope to do it again when I get time. It was a blast. Anyway I decided to give the 5-3-1 program a whirl for the next while. Just got done coughing up my spleen for two weeks and dropping to 195 bw, that combined with my spending more time with a fly rod in my hand than a bar the last few months has led me to some pretty conservative #'s. Also been nursing a left shoulder/sternum issue. Flat bench kills so I will be doing DB press. Probably floor presses depending on how things feel.
BW 197 (down from 214 earlier this year)
BF% 8.2 (3 site skinfold also down from 11% earlier)
Military Press 150 (estimated low)
Deadlift 425
DB Floor Press 110
Squat 350
So... anyone who has done this before please feel free to offer advice. Goals are getting BW back up ~215. And the lifts up as well.
Workout Thursday 13th
Foam Roll
T-spine mob
Wall slides
Toe touch progression
Getup 2 per side @ 20K
2 per side @ 32K
Single arm floor press
80x5
90x5
95x4 (tried to do reg. bench w/ 80's on bench but that hurt like hell. Soo... I switched. I think this is what I will be doing. Also was supposed to hit 88, then ~92 so next time i will take the next lowest available dumbell)
Snatch
3x3 @ 135 felt good to do these again. Easy sets.
Pushup 4x12 (feet elevated with band around sholders)
ss w/
Pullup 2x8 pronated 2x8 supinated. (felt hard. Damn)
All in all ok. I lost more strength upper body than i realized, and more than I did lower. But the workout felt good. Once i adapt to these supersets at the end i will throw in some GPP at the end of a few of the workouts. Will try to do an oly variation 2-3 x's a week either before or after the main move.
Btw thanks for the welcomes and yea back stronger than ever is the goal. I have pulled 500 before. Would like 550 by christmass... will it happen? Eh its a goal =)
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At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Hi there! Welcome to the forum. I will be starting 5-3-1 in a few weeks, too. Coincidentally, I was just tweaking my spreadsheet with all the fancy formulas, came here and saw you were doing 5-3-1, too. How coincidental!
I have been slacking lately with a serious layout and progression. The last few years ws4sb template has been the general idea I have done. But with life getting more and more crazy I decided it was time to stop wasting time in the gym goofing off. I havent purchased Jims book, just read a bit on it with what he has posted @ elitefts and peoples logs. I am sure I will get it soon, but initially my interpretation may be a bit different. But excell makes life so much easier doesn't it? I use google docs to write it up, save it as a pdf and view the workout on my phone. =)
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Too windy for flyfishing so I figured its time to start some of my conditioning work.
Warmup walked and jogged a bit. Not the best but I was down at the park and it was nice out so I just took a lap or so around.
GPP sprint repeats
~11 x ~50-60 yards
rest - walking back to the start
took about 10 minutes all in all
Grip work
7x1 deadlift 35lb Block weight. Haven't done this in a while. Rt was good but left gave out after 1st one so i assisted a bit. This is my slicker blob, i never removed the finish on it.
3x3 coc #2 left gave out here as well 1st 2 reps touched. After that just got as close as it would. Good closes on all w/ rt hand.
Felt good to do grip again. Hopefully get back to closing the #3 pretty quickly.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Well a combination of running around the beach and swimming Friday and the sprints Saturday left my adductor's and abs viciously sore. Made all the lower body stuff rough so I just played with the accessory stuff. I think I may invest in a pair of Oly shoes. I need to improve my lifts a bit.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Warmup (not necessarily in this order)
soft tissue
PNF Diagonals
wall slides
cat camel
Kneeling T spine mob
hand touches
32kg oh carry
Workout
acclimation
OH press 45x5, 95x5
Work sets
120x3
127x3
135x3 (+2)
Face pulls 4x12 & 2x10 @ 120
ss w/
Incline DB 3x10 @ 60 (no pain in sternum... knock on wood)
and 3x8 TRX Tricep extension
4 sets of rope climbs 2 from knees 2 standing. No leg assistance. Rope ~15 feet
inverted row on oly rings
Felt like a good workout. Strength is coming back. Hamstrings and glutes sore from sunday. For some reason front squats seem to destroy my posterior chain.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
warmup
foam rolling
cat camel
toe touch progression
hip circles
step overs
work
Deadlift
acclimation 135/225/315 x 3
340x3
360x3
380x3 (+1)
ab wheel rollouts 3x6
ss
GH raise BW+5lbs 3x8/8/6
snatch with bar form work 1x8
Kbell snatch 1x6 per arm 32Kg
Running late so I cut it fairly short. Deadlifts did ok considering my energy levels. Hamstrings still sore from the weekend...
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Warmup f
oam roll
wall slides
arm bar 20kg K-bell
pushup variations
DB Floor press
Acclimation
40x5
60x5
70x3
WorK Set
80x3
90x3
100x3 (+3)
"Kroc" Rows
100x8 acclimation
100x18 work set
Pushup w/ 100lb sandbag on back 2x6 (didn't bother sternum at all)
Pullup 1x8
Rope climbs 3x15 feet (start from knees hands on parallel >3' rope no assist from legs)
Triceps extension on rings 2x6
Pushups/scap pushups ~50 reps total
Noticed that my scaps winged a bit during the pushups. So I will be addressing the serratus a bit for the next while. Workout felt good. Haven't done any dumbell rowing in a long time. It felt good to do again. I think I will add some in at least once each cycle. I sorta hopped around today and played with the accessory work.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
turkish getup 20kg 6 per side
farmers walks 110x2 as far as possible
Running late today. Happy with the squats. Was gonna go for another one but felt a twinge in my left knee. So I stopped and cut the assistance work short. No pain beyond that one time so i should be good to go. Enjoying the program.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
oops, i was doing front squats. Forgot to add that.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Well I went and got a massage today. Felt good. The therapist who is a friend of mine said my right spinal erectors/traps was higher than the left. I found that to be interesting. This is new so may be as a result of the issues in left shoulder/sternum. Anyway massage is always good and I start the 5-3-1 phase tomorrow.
Eating is making itself an issue as I run around trying to get everything done before school starts. Also a bit dehydrated. But I weighed in @ 200 again so im getting the weight back, albeit slowly. Last check BF % is still the same.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
my right spinal erector and right trap are noticeably bigger then my left, I just figured it was to do with using a mixed grip (my right hand is overhand).
Yea I do out of necessity. However she has massaged me before and it wasn't like that. So unless the pulling has just aggravated the right side more this time around I dunno. But that is an interesting point. I try to mix it up but anythime I am lifting heavy it is right hand pronated, left supinated.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Incline dumbell 3x8 @70lbs
ss w/
Face Pulls 3x12 @ 130
short workout. Felt good though all in all. The first set of dumbell press gave me a hint of trouble, but once I adjusted my arch there was no issue.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
went and did some form work on the Oly lifts. Snatch and c&j ~40 reps total with 95/135 lbs
32 kilo k-bell swings 30 seconds. Snatched a few times per arm but wasn't feeling it so I dropped to the 20 Kg and decided to do a metabolic type workout.
5 min @ 20 seconds on 10 second rest. * snatches per 20 seconds alternating sides.
rest 1 min
did another 1 minute
immediately to rowing machine and did 30 seconds work 30 seconds rest for 5 minutes
immediately onto stairstepper where i did the interval setup on there for 10 minutes once again a 1:1 work to rest but 40 seconds per period.
That was it for me. Hadn't eaten anything up to this time so i went home and had a good shake. Now that workouts are coming in line maybe I can get my eating habits under control. As I get busy I tend to ignore eating.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Woke up early and walked the beach fishing. A few snook. Total walking a little over 2 miles. Good day =)
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Glute ham raise 1x10, 1x8
Ab wheel 4x8
Shoulder elevated sl bridge w/ 45 lbs 2x8 per leg
Workout ok. My left knee has been feeling funny so I wrapped it and warmed up well and felt no real issues. I was hoping for 5 on the deadlift but dropped the bar partway through rep 4 as I started to round out a bit. All in all I like how this has been. Hope strength gets back ~95% by the end of this first cycle.
Fishing again tonight if there is no storms... so I may get another 2 miles walking in.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Running late to work so accessory work was quick. Feeling good other than left hip and knee still a bit funny. Maybe the stairstepper wasn't the best idea on friday...
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Pistols 3 @ 16kg 4 @ 12 kg
Farmers walks 2 x's as far as possible 110's
ab wheel 2x10
GH raise amrap
2 min on airdyne 15s all out 15s moderate
Felt decent. No knee pain during squats or pistols. Started a dull ache later but I spent the day doing some construction which could explain that. Got tetanus shot and my shoulder hurts like a mother. Today finishes my first round through this. I begin the deload week on monday. I am going to play with the floor press and see if I can do it with a bar. Every other lift stays the same. I am also going to mega dose some nsaid's to see if that helps with the inflammation going on there. If I can't go straight bar I will probably go back to DB floor press unless anyone has a better idea...
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Well ended up working all day. And since the gym closed early I figured i will make my deload week a 2 workout day and just double up on the major lifts. So tomorrow is OH press and DL. Ill see how this works.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
That was it for today. I had initially intended more however last night I went to hang out with a friend. After drinking a while, and then pigging out on some delicious pasta, we started discussing exercise. She decided Tabata's were exactly what we needed at the moment. So we ended up doing 6 minutes of pushups and squats. The some other variations for another while. Needless to say I am sore today and decided the basic workout might be best.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
Workout Front Squat And Dumbell bench (sternum is ok doing this w/ a slight incline so i did since time was short)
Warmup Usual
TGU 65lb barbell 4 per side
Squat
135x5
175x5
190x5
205x5
DB Bench
65x5
70x5
80x5
Went in back and did rope climbs - 1 rope per hand ~15 feet high-started on knees
battling ropes
inverted rows
Ran through all these ~10 minutes
Done with my first round of 5 3 1. I really like it. Results are there in minimal time. i also enjoy having the weights planned out in advance again. I will keep the same assumed maxes this time around as well though I am still debating about whether I should keep the DB floor press in or not. Lifts are feeling better. BW is climbing back up nicely. All in all I like it. i will try to do a bit more GPP and grip work this time around. though I will be in massage class this trimester. So I don't wanna destroy the grip too much.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
I forgot today was for deadlifting. I was all ready to front squat till I pulled out my workout. Went well I feel. As busy as life is right now its good to have this going for me.
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
My training... FWIW
Linear Mode
