CO05 Takes on 5/3/1

co05 · Aug 4, 2009

Hi everyone. I don't post here often, but I do follow the forums quite regularly. As such, I figured my best contribution to the forums would be to share with you all my journey with 5/3/1. Maybe some of you can evaluate the program for yourselves by following my progress. Maybe some of you can give me pointers and tips along the way, as well (I would actually love that).

I've decided to take on 5/3/1 for several reasons:

1) It's simple and straight forward

2) It has a well-defined structure and...

3) My poundages in the squat, deadlift, bench and military press, quite simply, suck.

At this point, I'm primarily concerned with strength. A heap of muscle that can't move it's worth in pounds seems like a waste to me. After all, nothing's more impressive than a dude that can move some serious weight. I aim to be as strong as possible and will make no sacrifice in pursuit of my goal.

Anyway, here are some stats:

Height: 5'9" (175cm)

Weight: 165lbs (74kg)

Bench Press 1RM: 235lbs (106kg)

Military Press 1RM: 135lbs (61kg)

Squat 1RM: 265lbs (120kg)

Deadlift 1RM: 315lbs (142kg)

All weights and percentages will be based on 90% of the above 1RMs.

As far as my goals, I aim for 1.5xBW Bench, BW Military, 1.75xBW Squat and 2xBW Deadlift. A few extra pounds of muscle would be nice, too.

With that said, follow my adventures with 5/3/1!

co05 · Aug 4, 2009

Day 1: SQUATS!

Today, instead of going to 24hour, I went to my alma mater. They have what I love the most: a Glute-Ham Raise machine!

Energy levels were decent today, so I decided for a rep record for my 205 set.

Squat: 155x5 180x5 205x7
Glute-Ham Raises: BWx10 BWx10 BWx10 BWx10 BWx10
Back Extensions: +10x10 +10x10 +25x10 +35x10 +45x10
Standing Cable Crunch: 70x10 100x10 130x10 160x10

El Freako · Aug 4, 2009

Awesome, another Wendler disciple. I'm looking forward to following your log. You should post up your cycle as well.

co05 · Aug 4, 2009

Sure thing.

Week 1: 65%x5, 75%x5, 85%x5
Week 2: 70%x3, 80%x3, 90%x3
Week 3: 75%x5, 85%x3, 95%x1
Week 4: 40%x5, 50%x5, 60%x5

Assistance work will remain more or less the same. I'll change it if I feel I need to or if whatever facility I'm training at does not have a piece of equipment. I will change the number of reps, sets and weights from cycle to cycle or so, depending on how my performance in each movement changes.

El Freako · Aug 4, 2009

Have fun mate, keep this log running!

PrinceVegeta · Aug 4, 2009

Awesome log! have fun and train hard man! ill follow ur progress

co05 · Aug 5, 2009

I love machines. A lot of you may hate machines. 'Pec Decks, feh!' 'Cable Crossovers are stupid.' 'Leg extensions are a good way to put an early end to your lifting career.'
But you see, those lovely machines free up the power racks and benches! It was virtually painless getting my bench today. However, it did make me cringe to see a guy doing a rather sensuous, rather suggestive, shoulder rolling set of shrugs. Even worse was the guy who was ravaging the bar like an animal all while calling it T-Bar Rows...

Anyhow,

Week 1 Day 2: Bench Press

Bench Press:

135x5

160x5

180x6

Pull Up

BWx10

BWx6

BWx4

Dips

BWx10

DB Row

70x10

70x15

All in all, it was a great workout. Pulling out the 2.5's did make me feel like I had a dildo strapped to my forehead.
But, hey, you have to do what you have to do.

PrinceVegeta · Aug 5, 2009

Awesome session! UB mostve been swole!

co05 · Aug 6, 2009

Week 1 Day 3: Deadlift

Deadlift:

185 x 5

215 x 5

240 x 10

Goodmorning:

95 x 10

115 x 10

135 x 10

DB Lunge:

25 x 10(each leg)

25 x 10

35 x 10

Corework (It was sort of a "do a hard movement at random" day):

Dragon Flag x 2

Hanging Leg Raise (Legs all the way to the bar) x 4

Hanging Leg Raise x 2

The deadlifts were fairly light and easy to do, but I suppose Wendler speaks some truth when he says it's better to start too light than too heavy. The good mornings make it a tough day of training, though.

PrinceVegeta · Aug 6, 2009

Solid session!

MuscleMecca Crew

co05 · Aug 6, 2009

Thanks

tim290280 · Aug 6, 2009

Yeh, whomever called them good mornings was either watching a hot babe do them or had a passion for sarcasm.

Freako has gotten me interested in 5/3/1 so I'll be keeping an eye on your progress :xyxthumbs:

El Freako · Aug 6, 2009

tim290280 said:
Yeh, whomever called them good mornings was either watching a hot babe do them or had a passion for sarcasm.

Freako has gotten me interested in 5/3/1 so I'll be keeping an eye on your progress

lol@GMs

I'm fucking itching to do 5/3/1 myself. I might cycle my ME squats with it sometime soon.

philosopher · Aug 6, 2009

Its all about the long term progression CO. Dont make the program fool you. It wont be this light all the time. Gonna follow this log. Really likes wendlers system.

PrinceVegeta · Aug 6, 2009

^^ Philo out of nowhere!

co05 · Aug 6, 2009

Thanks for the support everyone. I will stick to this log and program and gain some strength!

But for now, here's:

Week 1 Day 4: Military Press

Military Press

75 x 5

90 x 5 (I hate using the 2.5s)

100 x 9

Pull Up

BW x 10

BW x 8

BW x 2

Dips

BW x 10

DB Row

70 x 10

70 x 15

Another day of training. Another tough day, I might add. Pull ups and Dips take it right out of me. As I do more and more of them, I start to realize the value of these tough, unassisted, multi-muscle-group exercises. I can't even think about doing another set of Pulldowns anymore. It's just not worth it as my skill in the pull up is increasing session by session. Though I still can't get my 40 reps done in 4 sets, I am ever so slightly inching toward that goal.

And spandex-clad women should be banned from gyms. They are too damn distracting. ESPECIALLY when they are doing lunges a few paces away.

co05 · Aug 11, 2009

Today was not a good day of training and I still suck at squatting. BUT it is Week 2 and I did what I had to do.

Week 2 Day 1: Squat

Squat

170 x 3

190 x 3

210 x 4

Stiff Leg Deadlift

135 x 8

Back Extensions

BW x 10

BW+25 x 10

BW+35 x 10

BW+45 x 10

Cable Crunch

50 x 10

70 x 10

80 x 10

Roman Chair Sit-Up

BW x 8

Funny thing is, the gym whore was stretching out ten feet away from me

ugh

while I was doing back extensions, obviously trying to grab my attention. I was the stronger person, however, and refused to look.

PrinceVegeta · Aug 11, 2009

Good sessions, u hit every rep u needed to hit and them some. and dont worry about the the squats, they will get better!

lmao @ gym whores :rofl3:

co05 · Aug 11, 2009

Thanks!

co05 · Aug 11, 2009

Wheeee. Today was a far better day of training than yesterday. I hit all my reps hard and with power. I exceeded the prescribed reps on the 3rd set of bench by 3! And I also finally made 40 reps of pull ups in 4 sets, though I was struggling and cheating a bit by the last two reps.

Progress is progress.

Week 2 Day 2: Bench Press

Bench Press

145 x 3

170 x 3

190 x 6

Pull Up

BW x 10

Dip

BW x 10

DB Row

65 x 10

65 x 16

CO05 Takes on 5/3/1

co05

Well-known member

co05

Well-known member

El Freako

LIFT OR DIE

co05

Well-known member

El Freako

LIFT OR DIE

PrinceVegeta

Mecca V.I.P.

co05

Well-known member

PrinceVegeta

Mecca V.I.P.

co05

Well-known member

PrinceVegeta

Mecca V.I.P.

MuscleMecca Crew

Mecca Staff

co05

Well-known member

tim290280

Mecca V.I.P.

El Freako

LIFT OR DIE

philosopher

Mecca V.I.P.

PrinceVegeta

Mecca V.I.P.

co05

Well-known member

co05

Well-known member

PrinceVegeta

Mecca V.I.P.

co05

Well-known member

co05

Well-known member

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