CO05 Takes on 5/3/1

[El Freako]

Good work Chad, the little achievements are what count with this program.

 

[co05]

Thanks, Ben.
And thanks again for the ebooks.

 

[PrinceVegeta]

Nice to hear u are improving man! just take it one day at a time and u will continue improving! nice session 2!

 

[co05]

Oh man. It was so hot, stuffy and humid today. I felt like I was training in hell . I probably sweat a gallon of sweat, no joke.


Week 2 Day 3: Deadlift

Deadlift

200 x 3​

230 x 3​

255 x 6​

GHR

BW x 10​

BW x 10​

BW x 10​

BW x 10​

BW x 10​

Back Raise

BW+25 x 10​

BW+25 x 16​

Shrug

135 x 20​

135 x 20​

135 x 20​

Hanging Leg Raise

BW x 6​

BW x 6​

I also did two Dragon Flags for the hell of it.

​

There's some tropical storm passing over Hawaii so I think the next few days will be just as miserable. Damn weather!

 

[PrinceVegeta]

Nice man, may I ask why u do so much assistance work?

 

[co05]

Nice man, may I ask why u do so much assistance work?

Whoops! Those dips weren't supposed to be in there . It should seem like a normal amount of assistance work now.

 

[co05]

I think today was quarter-squat day at the gym.

So anyway, I eased up on the volume on my assistance work today. I had a long day at work and I didn't quite feel up to the normal amount I usually do.


Week 2 Day 4: Military Press

Military Press

85 x 3​

95 x 5​

110 x 7​

Pull Up

BW x 10​

BW x 10​

BW x 10​

BW x 9​

BW x 1​

Dips

BW x 10​

BW x 10​

BW x 10​

DB Row

70 x 10​

80 x 10​

And that's Week 2! I'll be taking the next few days off, resting for the big Week 3.

Stay tuned!

 

[PrinceVegeta]

Solid session man

 

[El Freako]

Sessions are going well mate.

 

[co05]

It's the big, mighty Week 3, the 5/3/1 week!


Week 3 Day 1: Squat

Warm up: Sled Dragging

90 x 60yds​

90 x 60yds​

90 x 60yds​

Squat

180 x 5​

205 x 3​

230 x 3​

Goodmorning

95 x 10​

95 x 10​

115 x 10​

135 x 10​

135 x 10​

Hanging Leg Raise

BW x 10​

BW x 10​

Roman Chair Sit Up

BW x 10​

BW+10 x 10​

I now realize the worth of sled dragging. It does wonders for your hips, glutes and whole lower body in general. I have never felt my hips this loose and warm before. As a result, my squats were a breeze.
If you don't have a sled, get one!

 

[co05]

I wasn't feeling very energetic today, so I cut back on the Pullups and Dips. Despite that, my entire upper body was worked like a mofo. I'm beginning to think that Pullups + Dips = Ultimate Upper Body formula.

Oh and I broke my bench rep PR.


Week 3 Day 2: Bench Press

Bench Press

155 x 5 (I messed up here, I should have done 160)​

180 x 5 (I messed up here, too. I forgot that this was my x3 set and did 5 reps instead)​

200 x 5​

Pullups

BW x 10​

BW x 10​

BW x 10​

Dips

BW x 10​

BW x 10​

BW x 10​

Kroc Rows (I'm calling them Kroc Rows from now on!)

60 x 10​

60 x 20​

Reverse Curls (Because I felt like it!)

45 x 8​

45 x 8​

I don't know what it is. Maybe it's the volume of pull ups and Kroc Rows I've been doing. Or maybe it's the reintegration of deads into my program but my traps have been growing like weeds. It's crazy!

 

[El Freako]

Nice work making the bench PR after messing your warm-up sets around. Kroc rows are hardcore, but not as hardcore as deathlifting and squat rape.

 

[co05]

Deathlifting and Squat rape?! I like the sound of that.

 

[El Freako]

Squat rape: choose a weight approx. 60-70% of your max. Do 5 sets of as many reps as you can. Full depth is required with all reps otherwise its only squat molestation.

Deathlift: start standing on plates, do 3 sets of 2-5 reps with 70-80%. Then standing on the floor do 3 sets of 2-3 reps with 80-90%. Finally with the weight sitting on plates do 3 sets of 1-3 reps with 95-105%, straps are allowed when grip fails. Then die.

 

[co05]

Another blaaaahh day. I was scheduled to deadlift but my hams were still feeling it from the goodmornings so I did my military press day instead. And, shit, I messed up on the weights again, though I topped last week's performance.


Week 3 Day 3: Military Press

Military Press

90 x 5​

100 x 3​

110 x 9 (It was supposed to be 115! Ahhhhh...)​

Pullups

BW x 10​

BW x 10​

BW x 10​

BW x 7​

Dips

BW x 10​

BW x 10​

BW x 10​

Supported DB Rows

40 x 10​

50 x 10​

50 x 15​

​

 

[Bulkboy]

maybe do good mornings on deadlift day instead of squat day? that way ur lower back gets alittle more time to recover. military press looks good btw, and so does the pullups

anyway, glad to see anotehr devoted follower of 5/3/1 here. ill be checking in regularly=)

 

[co05]

maybe do good mornings on deadlift day instead of squat day? that way ur lower back gets alittle more time to recover.

Yeah, I'm thinking I might have to do that. My lower back tends to get beat up quite easily.

 

[co05]

Those deadlifts were harder than I expected. The last set did me in so I went a little easier on myself for the rest. And my lower back is hurting a bit and I've been foamrolling it for good measure.



Week 3 Day 4: Deadlift

Deadlift

215 x 5​

240 x 3​

270 x 3​

DB Lunge

30 x 10​

30 x 10​

Back Raises

BW x 10​

BW x 10​

BW+10 x 10​

BW+25 x 10​

Roman Chair Sit Ups

BW x 10​

BW x 10​

BW x 10​

​

 

[ironheart]

good log bro.

last session looks solid, pulling a good amount of weight on those deads there. keep up the good work buddy

 

[co05]

Last week of my first cycle, the deload week. This week I'll be lifting stupid light weights. It's actually a nice break to lift light and deload.


Week 4 Day 1: Squat

Squat

95 x 5​

125 x 5​

145 x 5​

Goodmorning

95 x 8​

95 x 8​

115 x 8​

115 x 8​

Back Raise

BW x 10​

BW x 10​

BW+10 x 10​

BW+25 x 10​

Incline Sit Up (Each set done on a progressively steeper and steeper angle)

BW x 10​

BW x 10​

BW x 10​

BW x 10​