Tenzo's 5/3/1 Log

Deception · 19 Nov 2013 at 10:50

They are some damned good numbers! How you finding the routine?

Tenzo · 19 Nov 2013 at 11:56

mrthingyx said:
Mmmm. His manflu squatting and benching are bigger than mine!

Squats? no way... !

Freefaller said:
Bench and OHP are the only 2 exercise that are way below par for me - and it impresses me that lots of people are so good at it, it's humbling. Makes me want to work harder to get better - but injuries are injuries and not much I'll ever be able to do to get my 160kg back. It makes the PL totals much more competitive between the top 20

Deadlifts and squats on the other hand....

I could never compete with such manliness! I don't think my bench is stronger but perhaps a very close second to yours

Bench and deadlift are the two I enjoy and look forward to getting into the gym for. OHP is ok, but I tend to suffer a bit afterwards if I push it. Squats... I just dont even...ugh. I might move away from 5/3/1 and look to focus on squats more and try to hit 140.

Deception said:
They are some damned good numbers! How you finding the routine?

Thanks

I am enjoying it more the further I go into it. If nothing else, you get a strong sense of progression and it would appear that my numbers are slowly starting to creep up. It's simple and simple is good

Freefaller · 19 Nov 2013 at 11:59

Squats get more fun once your technique is nailed, as they feel more effective.

Deadlifts are definitely my favourite.

You're doing really well Tenzo

Keep it up, some really good solid progress.

Tenzo · 19 Nov 2013 at 12:48

Cheers old boy!

Tenzo · 19 Nov 2013 at 15:31

C4W2D2 - Squats
55*10
65*8
75*5
85*3
97.5*3
110*8
85*8
85*8
85*8
85*8

Just squats today. Quite happy with that, probably could have pushed for 10/11. Only downside is that I misread my s/sheet - should have been 115kg. That said, 8 reps is still 1 more than when I last hit 110kg and I still have chest herpes

Tenzo · 20 Nov 2013 at 09:21

So it turns out chest herpes is chicken pox. Still making PB's, must be all the extra chicken.

Freefaller · 20 Nov 2013 at 09:33

Chicken pox?! Ugh that must be hell as an adult - be sure you keep yourself checked up!

Tenzo · 9 Jan 2014 at 08:51

Happy New Year all

Pox was a total bitch, put me out for quite a while and only now starting to get back into things. This year is all about overcoming my demons, a.k.a squats and to lean out and get stronger.

Been doing some more CV since the end of December and some light weight sessions to break back into it. In terms of a structured program, might consider something else like starting strength or back to 5/3/1... not sure really - need to do some more research.

Looking forward to the new year and new gains.

Tenzo · 9 Jan 2014 at 08:55

First proper sessions -

Day 1
Bench
45*15
55*10
65*10
75*8
85*5
85*5
85*5
85*5

DB Row
30*15
30*15
30*15

Day 2
Squats
55*10
65*10
75*10
85*8
95*5
105*5
115*3
125*1 PB
130*1 PB

Start the year as I mean to go on. I want 500 in 2014.

Delvis · 9 Jan 2014 at 10:22

So....What program is that?

Tenzo · 9 Jan 2014 at 17:47

Delvis said:
So....What program is that?

Don't have one, still undecided. Just wanted to lift something heavy

Tenzo · 20 Jan 2014 at 13:01

So going with Madcow 5x5 for a 12 week stint. Planning on eating aroundabout 3.5k a day, but also trying to maintain a level of CV fitness with some HIIT and hill training twice a week (no intention to log these mind).

I played around with some max lifts last week to try and get an idea for the program inputs. Squat feels about right, bench might be a bit too optimistic and row a touch light but I will see how it goes.

First session today.

Squat
65*5
75*5
85*5
95*5
105*5

Bench
50*5
60*5
70*5
85*5
95*5

Row
45*5
55*5
65*5
75*5
85*5

Tenzo · 22 Jan 2014 at 14:35

Day 2 -

Squats
5*55
5*65
5*80
5*80

OHP
5*40
5*45
5*55
5*60

Deadlift
5*90
5*110
5*125
5*145

Deadlift felt fantastic, not done them for a while, so I was properly fired up for them. Feels good...

Need to possibly rethink OHP. 60kg went up, but it was probably not easy enough for my first week. The program has it the same for week 2, so I will see how well that goes up and see if it needs to be adjusted.

Tenzo · 27 Jan 2014 at 13:15

Day 3

Squat
55*5
65*5
80*5
90*5
110*3
80*8

Bench
50*5
60*5
70*5
85*5
95*3
70*8

BOR
45*5
55*5
65*5
75*5
85*3
65*8

Tenzo · 27 Jan 2014 at 13:24

Week 2/Day 4

Squat
55*5
70*5
85*5
95*5
110*5

Bench
50*5
60*5
70*5
85*5
95*5

BOR
45*5
55*5
65*5
75*5
85*5

Feeling good on all of that

Tenzo · 29 Jan 2014 at 13:33

Week 2/Day 5

Squats
55*5
70*5
85*5
85*5

OHP
45*5
45*5
55*5
60*5

Deadlifts
105*5
115*5
135*5
150*5

Deads good, Press is tough. Goes up next week, so will see how that is and might need to revise it down

Tenzo · 30 Jan 2014 at 16:21

Week 2/Day 6

Squats
55*5
65*5
85*5
100*5
112.5*3
85*8

Bench
55*5
60*5
70*5
85*5
97.5*3
75*8

Row
55*5
55*5
65*5
75*5
87.5*3
65*8

Felt good today

mrthingyx · 30 Jan 2014 at 16:52

Looking strong. Looking good. Looking niiiiiiiiice. :cool:

Tenzo · 30 Jan 2014 at 17:06

The real magic will begin for me in week 4 I think, that's PB territory @ 5 reps - exciting

Squats 140*5 by the end of the 12 week stint

Tenzo · 3 Feb 2014 at 12:54

Week 3/Day 7

Squats
55*5
65*5
85*5
105*5
112.5*5

Bench
55*5
65*5
75*5
85*5
97.5*5

Row - had to use DBs this time around, so did single arm
35*8
35*8
35*8
35*8