Fatboy does 5/3/1

Chris1712

Chris1712

Chris1712

Soldato
Joined
29 Jul 2004
Posts
9,711
Location
Bristol
Hi all, long time no log. Gonna get on the 5/3/1 train and see what happens. Just using this to track lifts and get a sanity check on the way I'm doing things.

Current 1RM's:
  • Squat: 170kg
  • Bench: 115kg
  • OHP: 67.5kg
  • Deadlift: 140kg (est)

Yeah, I don't deadlift. Part of changing to 5/3/1 is to make me have a deadlift day as I hate it and thus am rubbish at it, I just guesstimated 140.

Wendler 'working' 1RMs (also rounded down)
  • Squat: 150kg
  • Bench: 100kg
  • OHP: 60kg
  • Deadlift: 125kg

I will be doing 3 days a week so can't find a spreadsheet to work for me, will be manually working things out. Any suggestions please pipe up!

Week 1 Session 1 (OHP)
Warmup
  • 5x25kg
  • 5x32.5kg
  • 3x37.5kg
Working Sets
  • 5x40kg
  • 5x47.5kg
  • AMRAP 12x52.5kg
Big But Boring (pyramid down)
  • 10x47.5kg
  • 10x45kg
  • 10x40kg
  • 10x35kg
  • 10x30kg
WG Pulldown
  • 3x10x45kg
NG Pulldown
  • 3x10x40kg
Click to expand...
BBB is honestly brutal. I've never been one for bodybuilding style training / pump etc. so it nearly killed me! I felt like I had two lead plates on my shoulders, massively pumped and heavy I could barely lift my arms above parallel by the end let alone press.

Really need to find a good calculator for all this, might make my own.
 
Week 1 Session 2 (Deadlift)
Warmup
  • 5x60
  • 5x60
  • 3x75kg
    Did some light RDLs aswell to get dem hammys ready.
Working Sets
  • 5x82.5
  • 5x95kg
  • AMRAP 8x107.5kg
Big But Boring (pyramid down)
  • 10x95kg
  • 10x90kg
  • 10x80kg
  • 10x70kg
  • 10x60kg
Calf Raise (yeah really)
  • 5x15x30kg
Hanging Leg Raise
  • 5x10
Click to expand...

I appreciate the comments on BBB, I'm going to do it for the first cycle anyway :p. If I don't like it I'll look at triumvirate.

I've found this calculator that works well https://blackironbeast.com/5/3/1/calculator. It's a bit old school tech wise but works ok and allows 3 day weeks along with pyramid BBB.
 
Week 1 Session 3 (Bench Press)
Warmup
  • 5x40
  • 5x50
  • 3x60kg
    Did some light RDLs aswell to get dem hammys ready.
Working Sets
  • 5x65
  • 5x75
  • AMRAP 17x85kg (Wasn't expecting that many!)
Big But Boring (pyramid down)
  • 10x75kg
  • 10x70kg
  • 10x65kg
  • 10x60kg
  • 10x60kg
Seated Cable Row
  • 5x10x50kg
Hanging Leg Raise
  • 5x10
Click to expand...

Big bench result, really varies on how happy my shoulder is in the morning.
 
Week 2 Session 2 (OHP)
Warmup
  • 5x25kg
  • 5x32.5kg
  • 3x37.5kg
Working Sets
  • 3x42.5kg
  • 3x50kg
  • AMRAP 10x55kg (This seems worse than 12x52.5? Not really sure of the progression here but ok)
Big But Boring (pyramid down)
  • 10x45kg
  • 10x40kg
  • 10x35kg
  • 10x30kg
  • 10x30kg
Brutal still but easier than last week?
WG Pulldown
  • 3x10x50kg
NG Pulldown
  • 3x10x45kg
Just incremented both by 5kg.
Click to expand...
 
Week 2 Session 3 (Deadlift)
Warmup
  • 5x60
  • 5x70
  • 3x75kg
    Did some light RDLs aswell to get dem hammys ready.
Working Sets
  • 3x87.5
  • 3x100kg
  • AMRAP 9x112.5kg
Big But Boring (pyramid down)
  • 10x95kg
  • 10x90kg
  • 10x80kg
  • 10x70kg
  • 10x60kg
Hanging Leg Raise
  • 5x10
Click to expand...
 
Failed to update log for ages, so here's some stuff.

Week 3 Session 2 (Squat)
Warmup
  • 5x60
  • 5x75
  • 3x90kg
Working Sets
  • 3x105
  • 3x120
  • AMRAP 3x135kg (was a bad day)
Big But Boring (pyramid down)
  • 5x110kg (lol nope)
  • 10x100kg
  • 10x90kg
  • 10x70kg
  • 10x60kg
Lying Leg Curls
  • 5x10x35kg
Hanging Leg Raise
  • 5x10

Week 3 Session 3 (OHP)
Warmup
  • 5x25kg
  • 5x30kg
  • 3x37.5kg
Working Sets
  • 5x45kg
  • 3x52.5kg
  • AMRAP 8x57.5kg (Pretty happy with that)
Big But Boring (pyramid down)
  • 10x45kg
  • 10x40kg
  • 10x35kg
  • 10x30kg
  • 10x30kg
Brutal still but easier than last week?
WG Pulldown
  • 3x10x55kg
NG Pulldown
  • 3x10x50kg
Just incremented both by 5kg.

Week 4 Session 1 (Deadlift) (Skipped because I'm a faggot)

Week 4 Session 2 (Bench Press)
Warmup
  • 5x40
  • 5x50
  • 3x60kg
Working Sets
  • 5x75
  • 3x85
  • AMRAP 8x95kg
Big But Boring (pyramid down)
  • 10x75kg
  • 10x70kg
  • 10x65kg
  • 10x60kg
  • 10x60kg
Seated Cable Row
  • 5x10x60kg
Hanging Leg Raise
  • 5x10
 
So my final week PBs were as follow:

Military Press: 8x57.5kg = Calculated 1RM of 72.5kg
Deadlift: 6x120kg = Calculated 1RM of 140kg (Can you tell this if the first time I've done any deads in ~2 years?)
Bench: 8x95kg = Calculated 1RM of 120kg
Squat: 6x145kg = Calculated 1RM of 170kg

So Bench and OHP have slightly improved. I have more in the bag for Bench I think as I actually pushed 115kg for 1 this weekend and it was easy, no spotter so didn't want to try higher but think on a good day I'll have 125 maybe even 127.5!

I've fed these new peebs back into 5/3/1 and started another cycle which should work things out a smidgen higher. I think. I don't really know but it's fun.

Cycle 2 Week 1 Session 1 (OHP)
Warmup
  • 5x25kg
  • 5x32.5kg
  • 3x37.5kg
Working Sets
  • 5x40kg
  • 5x47.5kg
  • AMRAP 10x55kg
Big But Boring
  • 10x40kg
  • 10x40kg
  • 10x40kg
  • 10x40kg
  • 10x30kg
WG Pulldown
  • 5x10x50kg
NG Pulldown
  • 5x10x45kg
Click to expand...
 
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