To infinity and beyond 5/3/1...

Jon33

Jon33

Jon33

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18 Feb 2007
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Evening all

Thought I’d start a new log to get some of those brotifically proven log gains. My goal at the moment is to increase strength across OHP, deadlift, bench and squat and increase my mobility/form so that I can include some Olympic lifting into my routine. So without further ado…

Once upon a time (read a few months back) I was running a 5/3/1 routine and managed to get my lifts up to…

OHP – 65
Squat – 150 (low bar variation)
Deadlift – 175 (may have been higher but I only owned 175kg worth of plates…)
Bench – 100

Queue some busy weeks at work and throw in a bout of illness and the routine went to pot. To maintain some sanity I ran a couple of full body three times a week HST cycles. And so began the time to get back on the strength train, I’ve decided to go with the 5/3/1 Strength variation after having a gander through the Beyond 5/3/1 PDF (god that is a hard read).

The 5/3/1 Strength variation follows the standard tried and tested 5/3/1 format of one week at 3x5+ one week at 3x3+ and one week at 5/3/1+. The strength variation of the routine just switches the 5x5 week and the 3x3 – so 3x3 goes first followed by 3x5 week.

I’ve already ran the first three weeks of the 5/3/1 Strength variation with lowered 1 RM to see where I stand. These are what I used…

OHP – 55
Squat – 130
Deadlift – 145
Bench – 95

Three weeks later brings us to where we are now. Based on the numbers/feel I’ve adjusted some of the 1 RM slightly to start the 4th week of the program, they now look like.

OHP – 60 – Up by 5, I managed five reps (could’ve maybe squeezed a couple more) on the 531+ week.
Squat – 120 – Took this down by 10, I’ve changed to the high bar variation and after testing my 1 RM during the third week of the program this is what I came out with. Bit lower than before but hopefully it’ll increase soon.
Deadlift – 155 – Up by 10, again I managed five reps on the 531+ week and again probably had a couple more in me.
Bench – 95 – Left this how it was, I managed to hit three reps on the 531+ week but it didn’t feel great and I certainly couldn’t manage any more.

Soooooo… let the gains commence!
 
Too lazy to rewrite the first weeks workouts so have some pictures! (ignore numbers in yellow, they update on the spreadsheet to show predicted 1RM)

Bench Day






And photobucket has went down... more to follow!
 
Already half way through week 2 and it went a little something like this...

The strength program suggests to stop at 5 reps on the last set of this week and don't push it to add a bit more volume I've decided to stop at five and do the first set last "addon" which is working back down the working sets and pushing for max reps on the last.

Format is main lift followed by some accessory work.

OHP

(warm up)
22.5 x 5
25 x 5
30 x 3

(working)
32.5 x 5
37.5 x 5
42.5 x 5
37.5 x 5
32.5 x 10

Paused Bench
Tried to work on some power from the bottom here as it's where I struggle the most.

60kg 4 x 6

Pull up (pronated)
Tried to include some slow negatives rather than using the band to help, resulted in mega doms. Actual pull up numbers followed by negative reps in brackets.

5(1), 4(2), 2(4), 2(4)

Dips

BW 4 x 6

Deadlifts

(warm up)
55 x 5
67.5 x 5
82.5 x 3

(working)
87.5 x 5
102.5 x 5
115 x 5
102.5 x 5
87.5 x 8 (bye bye grip)

Front Squat

65 x 6
65 x 6
65 x 6
70 x 6

Ooops misjudged time, meant to be going out for dinner - short session, quickest shower ever.

Bench Press

(warm up)
32.5 x 5
42.5 x 5
50 x 3

(working)
55 x 5
62.5 x 5
70 x 5
62.5 x 5
55 x 15

Push Press

45 x 7 - This felt really difficult, not sure if I burnt out on the bench or from the 18holes of golf/driving range I'd played a couple of hours before.
45 x not a lot, worked up to 8 reps but had to pause during for 10-15s at a time.

Band Pull ups
Felt pretty tired so I got the band out to get through it.

BW 4 x 6
 
Last post of the evening and I'm all up to date!

Hoping to take advantage some of the knowledgeable lifters here to work on my olympic lifts!

So I got myself some fancy dancy (not really, cheapest from ebay) 10kg plates (to use when I start to pull from the floor), which I still think look huge when I compare them to the iron plates that I have!



I've been working on the snatch first, I found a three step video on youtube where Glenn Pendlay talks through the stages to learning the snatch. The first part was getting the bar in the correct position on the hips, squatting down a few inches, jumping and getting the bar above your head. Here's my attempt...


From that I think I need to work on getting the bar stable above my head, seems to be shooting too far back on some so any tips on fixing that would be great!

I did have a video of some overhead squats but it seems to have deleted itself so I'll get some more tomorrow!
 
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If you watch what the bar is doing as you launch, you will see that it shoots forward on the first part of its journey. Why does this happen?

Because of the way you are extending (1) and because you aren't doing anything with your arms (2).

1) when you extend what you're actually doing is pushing your hips diagonally up and forward. Whilst this means that the bar comes up quickly it also means it shoots forward, causing it to arc and also try to dislocate your shoulders. When you jump what you should be doing is pushing from your heels as long as possible as this will force you to drive up more than it will forwards. It will also give you more power which is a good thing.

2) The actual couple of the snatch should be an effort to draw a J shape with your elbows, so from the first pull, you should be pulling your elbows back as the bar comes off the floor. The idea behind this is you keep the bar pinned to your shins and is close to your body. The end part of the pull is the shrug, Where are you are trying to force your elbows directly up in a straight line to a point level with your ears if not higher. This part of the snatch can also be used to control the bar and stop it flying away from you.

I should probably look at re-doing some of my guide videos whilst explaining this, but I am sat at my desk...

In terms of overhead stability, you will find less of an arc forward will mean less bar trying to drop behind you. :) Then it becomes a question of just getting stronger. :D

Nice work, either way. :)
 
mrthingyx said:
If you watch what the bar is doing as you launch, you will see that it shoots forward on the first part of its journey. Why does this happen?

Because of the way you are extending (1) and because you aren't doing anything with your arms (2).

1) when you extend what you're actually doing is pushing your hips diagonally up and forward. Whilst this means that the bar comes up quickly it also means it shoots forward, causing it to arc and also try to dislocate your shoulders. When you jump what you should be doing is pushing from your heels as long as possible as this will force you to drive up more than it will forwards. It will also give you more power which is a good thing.

2) The actual couple of the snatch should be an effort to draw a J shape with your elbows, so from the first pull, you should be pulling your elbows back as the bar comes off the floor. The idea behind this is you keep the bar pinned to your shins and is close to your body. The end part of the pull is the shrug, Where are you are trying to force your elbows directly up in a straight line to a point level with your ears if not higher. This part of the snatch can also be used to control the bar and stop it flying away from you.

I should probably look at re-doing some of my guide videos whilst explaining this, but I am sat at my desk...

In terms of overhead stability, you will find less of an arc forward will mean less bar trying to drop behind you. :) Then it becomes a question of just getting stronger. :D

Nice work, either way. :)
Click to expand...

Thinking back the video that I watched never actually mentioned what to do with your arms so that reply is really useful thanks! Should the arms stay straight at all times or does it not matter?

I think I've got your guide video bookmarked so I'll have a watch of that again before today's effort.

For reference this is the vid I was attempting to follow

 
Yeah - I have seen that video.

Whatever you do, however, do not keep your arms straight! You should (notionally, and ideally) wind up drawing a capital M with your arms (wrists down, forearms vertical, elbows up, shoulders pinned)...

It looks like a lot of lifters keep their arms straight, but this is generally just a consequence of trying to hold 150kg+...
 
Right, think my head might explode trying to figure these out such a hard movement as I find it tricky to practice it slowly.
 
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And it's done

Squats

(warm up)
42.5 x 5
52.5 x 5
62.5 x 5

(working)
67.5 x 5
80 x 5
90 x 5
80 x 5
67.5 x 12

Rack Pulls

140 4 x 6

Split Squats

10kg plate above head 3 x 10

I attempted some nordic curls after reading about them in another thread but only really felt them in my calves, think I need to wedge my legs in closer to my knee next time.

And now for the lols...

First vid I'm trying to work on not jumping up but pushing through my heels then I have a go at making the "M" by pulling the bar up trying to focus on it going straight up rather than out.


Here's what I can only describe as a flop like a fish out of water; my attempt at getting the bar above my head without it shooting away from my body.


And lastly testing the mobility for overhead squats

 
Your mobility looks great... Probably some more inward shoulder rotation but hey. :)

The final few reps of your first "m" shape drawing looked infinitely better as a basis for snatching, so do that.

I have no idea what you ere doing in your second vid, though... It was strangely riveting, however... :eek: ;) :D
 
I actually laughed when I watched it back and thought should I try it again... nah quite liked the weird Micheal Jackson move...

It's when I try to push through the hips and put the arms in at the same time, brain does not compute and I end up going onto my toes again - doh!

I'm thinking best bet is to just stick to working on the pattern from the first video and not worrying about going above head height for now?
 
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Today's effort

OHP

(warm up)
22.5 x 5
25 x 5
30 x 5

(working)
37.5 x 5
42.5 x 3
47.5 x 6
(training max) 52.5 x 2

Fairly happy with that as for some reason I was struggling to push press 45 the other day.

Paused Bench

65 4 x 6

Experimented with a slightly wider grip than usual, probably only 2inches more but I actually felt it more in my chest. Vid below, critique always appreciated.


Pull ups

Negative reps in brackets

BW 6, 4(2), 3(3), 3(3)

Still feel pretty pathetic when I do this with a pronated grip but it's more than last time so an improvement non the less.

Dips

BW(+5kg) 4 x 6

And finished off with practicing the arm movement part of the snatch - traps say hello to doms tomorrow.


Decided to set myself some wildly ambitious goals other the next 6 months (in reality it'll probably be a year), some aren't much higher than my previous 1 RM and I've squatted 150 before just not high bar.

  • Bench 112.5
  • Squat 150
  • Deadlift 200
  • OHP 70
 
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Should've mentioned last post I'm onto the 5/3/1 week which on the strength program is followed by max reps of the training max (90% of 1 RM)

So onto today's...

Deadlift

(warm up)
60 x 5
70 x 5
80 x 3

(5/3/1+ sets)
102.5 x 5
115 x 3
130 x 6
137.5 x 6

Shins 0 - Deadlifts 1



I ended up switching back to sumo deadlifts half way through them, so I'd like to advice. Benefits of conventional over sumo and vice versa? Am I going to miss any potential gains from not doing conventional over sumo? For me I seem to be able to activate my glutes/hamstrings more during sumo, feel it more in my legs, it's more comfortable and I can shift more weight easier.

I remember reading about body dimensions and recommended deadlift variations but I can't find the thread now - anyone shed some light?

Onto the assistance work...

Front Squats
70kg 6, 6, 6, 8

Currently just working my way up on these each work out until I find my limit then I'll slow down the progress.

Nordic Curls

Wedged my legs closer to my knees this time, didn't count how many just working on the form.

Pistol Squats (onto a box)

Again didn't really count these I'm just working on some form, went down to the box and back up. Tried it without the box and a band to support but I don't quite have the flexibility for full ones yet.

To finish off I done some ab wheel roll outs and a minute plank.
 
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