Tenzo's 5/3/1 Log

Tenzo

Tenzo

Tenzo

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Joined
23 Jan 2012
Posts
1,321
New log, new routine and new goals.

Had about three weeks off lifting, 2 on holiday where I ate like horse. Want to get back into it, so read up on some options and was inspired by PK's 5/3/1 stint.

I wanted something simple to work with and a routine that will improve my strength. Addtionally, once I get my diet on point, perhaps have scope to gain a bit of size. So yes, I am having a crack at the 5/3/1 Triumvirate.

Opted to be fairly conservative with my 1RM (or so I thought) and the week kind of went OK. My legs are so weak, but I will keep pushing hard on them and after such a break, my body is full of lovely DOMS.

Anyway, will keep this updated and hope to get some tidy progress over the next two cycles, after which I will consider the next option.
 
C1W1D1 - Shoulders

OHP
35*5
45*5
50*11

Dips
BW+5*15
BW+5*11
BW+5*8
BW+5*8
BW+5*6

Pull up
BW*6
BW*6
BW*4
BW*4
BW*3

C1W1D2 - Deads

Deadlift
105*5
110*5
125*9 (grip issues, no challk)

RDL
65*12
65*12
65*12
65*8 (grip)
65*7 (grip)

Hanging Leg Raise
BW*15
BW*15
BW*15
BW*10
BW*10

C1W1D3 - Bench

Bench Press
67.5*5
77.5*5
87.5*11

Incline DB Press
25*15
25*12
25*12
25*12
25*11

DB Row
32.5*10
32.5*10
32.5*10
32.5*10
32.5*8

C1W1D4 - Squatz

Squats
75*5
85*5
92.5*9 (disappointed with that)

Deficit Bulgarian SS
8*12
8*8
8*8
8*8
8*4

Gassed out, legs ruined, DOMS ahoy
 
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Used the below as the base, then took the 90% to calculate the % lifts for each cycle etc

1RM
OHP 65
Bench 115
Squat 125
Deadlift 165

1RM (90%)
OHP 59
Bench 104
Squat 113
Deadlift 149
 
So not all that conservative for a first cycle then?

Wendler uses 90% of your rep max every cycle. For a first cycle people often take some weight off their rep maxes before calculating the 90%.

Hopefully you will get on just fine with it, but you haven't been conservative so don't be disappointed with 9 reps on your squat as that's about right for week 1.
 
Well, I guess not THAT conservative then, I knocked 2.5/5kg off the top end. High standards I guess ;)

It's a nice format though, I like the structure so I will definitly complete the two cycles.
 
Short on time this week, had to lump two days together so just kept it vanilla and actually ran BBB today. Back to Triumvirate when I get back to normal working schedule next week.

C1W2D1 - OHP
40*3
47.5*3
52.5*9

35*10
35*10
35*10
35*10
35*8

C1W2D2 - Deadlift
105*3
120*3
132.5*9 (still no chalk - grip issues)

75*10
75*10
75*10
75*10
75*10

Done.
 
Next session:

C1W2D3 - Bench
72.5*3
82.5*3
92.5*9 (would have pushed for 10, but no spotter)

55*10
55*10
55*10
55*10
55*10

C1W2D4 - Squats
80*3
90*3
102.5*7 (8 was on the cards, but legs still tender from last friday so I bottled it)

Done.
 
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Well new job, crazy workload and family means my gym time is really cut down at the moment. That said, I can still progress on the fundamentals with this which is why I quite like it...

Today I mostly did....

C1W3D1 and D2

OHP
45*5
50*3
55*8

Deadlift
112.5*5
120*3
140*9 (grip again, no chalk)

Dips
BW+5*12
BW+5*12
BW+5*10
BW+5*8

RDL
65*12
65*12
65*12
65*12
 
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Having done 4 cycles of 5/3/1, I would have personally not knocked off so much on my first cycle.

Hope you have fun :D
 
Sorry, I mean my cycle specifically! Not you're log :p

I was a tad extreme on dropping the predicted 1rm yes :)
 
Yeah I enjoyed it, the first two working sets are more of a warm up in all honesty, it's that final set that takes it out of you :p
 
C1W3D3 - Bench
77.5*5
87.5*3
97.5*6

Massive fail, really disappointed. Hope it is something to do with being on CBL prep phase, day 5. If not, I am just weak.

DB Press
25*15
25*12
25*10
25*8
25*8

DB Row
32.5*12
32.5*12
32.5*12
32.5*12

Had to leave, meetings innit.
 
C1W3D4 - Squat

squat
85*5
95*3
107.5*6

Actually quite happy with that

DBSS
12*10
12*10
12*10
12*10
12*6

Then did some core work for 10 mins, done
 
Deload week so not much to report. Did some volume yesterday....

Bench
65*10
65*10
65*10
65*10
55*10
55*10
55*10
55*10
55*10
55*10

BOR
65*10
65*10
55*10
55*10
55*10
45*10
45*10
45*10
45*10
45*10
 
and today...

Deadlifts
105*8
105*8
105*8
105*8
105*8
135*3
135*3
135*3
135*3
135*3

Pull ups
BW*35 (not in one go)

Dips
BW*35 (not in one go)
 
and today...

DBSS -each
10*8
10*8
10*8
10*8
10*8
10*8
10*8
10*8

Seated DB OHP
18*10
18*10
18*10
18*10
18*10
25*5
25*5
25*5
25*5
25*5

Mobility...and then C2W1 begins next week :)
 
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