Jaggie's 5/3/1

jaggiebunnet

Change of training program, change of thread.

Currently 81kg, 5'11'', 37 years old.
Max Lifts : Squat : 105kg, Deadlift 130kg, Press 45kg, Bench 82.5kg

But I am not using the above weights for a starting point in 5/3/1 so current lifts are 90kg/110kg/45kg/80kg

Aims : Get stronger, lift heavier, trim the body a bit more, stay alive!

Week 1 - Day 1 - Press

Warm Up
2x5 20kg
1x5 22.5kg

Work
1x5 25kg
1x5 30kg
1x10 35kg

Boring but Big
5 x 10 20kg

Now I have another reason to hate the press ... I am dreading Friday after this, all those squats :O

Chin Ups
supposed to be 5 x 10 - but I knew I had never done anything close to that before, and with my arms hanging off me I barely managed what I did do:

1x5
1x4
3x2

Arms are wrecked but it is good, really... Roll on the deadlifts tomorrow :eek:

jaggiebunnet

Man I sucked at everything today - head was not together at all too much going on at work...

Week 1 - Day 2 - Deadlift
Warm Up
1 x 5 40
1 x 5 50
1 x 5 60

Work
1 x 5 65 <-- My head was so not with it I missed these, my postit was folded!
1 x 5 75
1 x 5 85

Boring but Big
5 x 10 60kg all I can say is tired..tired...tired...

Hanging Leg Raises
I suck at these anyway, 5 x 15, again, ha

2 x 6
1 x 5
.... jaggie had left the building...

jaggiebunnet

Well I learned something today, don't eat a dozen small sausage rolls, a muffin and a pastry an hour before going to the gym - it is not pleasant! Damned company breakfast mornings!

Week 1 - Day 3 - Bench
Warm Up
1 x 5 30
1 x 5 35
1 x 5 45

Work
1 x 5 50
1 x 5 55
1 x 8 60 <-- keep forgetting to work to max on the last set - had reracked and so had to unrack again and lost my mojo totally..not to mention nearly losing my stomach contents!

Boring but Big
5 x 10 45kg strangely the first 2 sets were tough, but other 3 were ok.

Dumbbell Rows
5 x 10 @ 25kg - left arm really struggles at this, more to do with my grip i think.

jaggiebunnet

Week 1 - Day 4 - Squat
Warm Up
1 x 5 32.5
1 x 5 42.5
1 x 5 50

Work
1 x 5 52.5
1 x 5 60
1 x 10 70

Boring but Big
5 x 10 50kg tired...so tired....

Leg Curls
5 x 10 @ 31kg

Pull Ups
2 x 3
1 x 2 and a pulled muscle in my neck which means i am in pain and can't turn my head properly...damn it

jaggiebunnet

Man I wish I knew how I did whatever I did to my neck. Ended up not able to sleep on Friday night woke up in agony unable to move my head off the pillow and literally had to pull myself up by the hair. Few days of ralgex and nurofen and I am sorted but mean i missed monday and yesterday so now have 3 days of 5/3/1 ahead, well only 2 days as I did monday and tuesdays work out today,not ideal

Week 1 - Day 1+2 - Press and Deadlift
Warm Up
1 x 5 20
1 x 5 20
1 x 5 25

Work
1 x 3 27.5
1 x 3 32.5
1 x 10 35

Boring but Big
Never managed these due to deadlifts...

Warm Up
1 x 5 40
1 x 5 50
1 x 5 60

Work
1 x 3 70
1 x 3 80
1 x 6 90

Again never managed the boring but big

Chins
Aim was 5 x 5

3 x 5
2 x 2

neck feels ok and i am not wrecked, disappointed about missing out on the BBB but at least I got something done.

Enjoying the deadlift, the more I am doing the better my form is becoming I think, can really feel the pushing forward of my hips better than I could before.

jaggiebunnet

Week 2 - Day 3 - Bench
Warm Up
1 x 5 30
1 x 5 35
1 x 5 45

Work
1 x 3 50
1 x 3 60
1 x 10 65

Boring but Big
5 x 10 45

Dumbbell Rows
5 x 10 22.5

jaggiebunnet

Never managed to get to the gym Friday last and with missing the BBB for 2 days last week decided to redo week2.

Week 2- Day 1 Press
Warm Up
1 x 5 20
1 x 5 20
1 x 5 25

Work
1 x 3 27.5
1 x 3 32.5
1 x 10 35 (was hoping to get more here but really lost momentum on the last one and was lucky to get that!)

Boring but Big
5 x 10 25

Chins
2 x 5
2 x 3
1 x 2

jaggiebunnet

feck me my shins hurt after this!

Week 2 - Day 2 - Deadlift
Warm Up
1 x 5 40
1 x 5 50
1 x 5 60

Work
1 x 3 70
1 x 3 80
1 x 6 90

Boring but Big
5 x 10 60kg grip was failing big time on these..

Hanging Leg Raises
slightly better than last time
1 x 10
3 x 6
1 x 4

jaggiebunnet

Week 2 - Day 3 - Bench
Warm Up
1 x 5 30
1 x 5 35
1 x 5 45

Work
1 x 3 50
1 x 3 60
1 x 10 65

Boring but Big
5 x 10 45

Dumbbell Rows
5 x 10 22.5

Grip felt much stronger on the rows other than that nothing to report.

Sangre

Get some liquid chalk. It last months and is only about a tenner. Snow+Rock in Dundrum stocked both kinds of chalk. Makes a huge difference.

When I first started DLing my grip would go in 90s. It never gives me any bother now. Chins/pull ups can help as well.

jaggiebunnet

Sangre wrote: »

Get some liquid chalk. It last months and is only about a tenner. Snow+Rock in Dundrum stocked both kinds of chalk. Makes a huge difference.

When I first started DLing my grip would go in 90s. It never gives me any bother now. Chins/pull ups can help as well.

Yeah been meaning to get some...grip was going not because of the weight just because i am not used to so many reps and my muscles were going into spasm but agree the liquid chalk is a good yoke to have.

jaggiebunnet

Week 1 - Day 4 - Squat
Warm Up
1 x 5 32.5
1 x 5 42.5
1 x 5 50

Work
1 x 3 57.5
1 x 3 65
1 x 10 72.5

Boring but Big
5 x 10 50kg

Leg Curls
2 x 10 @ 45kg
3 x 10 @ 38.5kg

jaggiebunnet

Week 3- Day 1 Press
Warm Up
1 x 5 20
1 x 5 20
1 x 5 25

Work
1 x 5 30
1 x 3 35
1 x 8 37.5 (man that was surprisingly tough)

Boring but Big
5 x 10 25

Chins
2 x 5
1 x 4
2 x 3..just

jaggiebunnet

Week 3 - Day 2 - Deadlift
Warm Up
1 x 5 40
1 x 5 50
1 x 5 60

Work
1 x 5 75 (i think - need to check me notes)
1 x 3 85
1 x 5 95 ( wanted 6 at least but i was done )

Boring but Big
5 x 10 60kg - tiiiiiireeeed!

Hanging Leg Raises
went for 5 x 5 managed it though the last one was a bit ropey

jaggiebunnet

Week 3 - Day 3 - Bench
Warm Up
1 x 5 30
1 x 5 35
1 x 5 45

Work
1 x 5 55
1 x 3 60
1 x 8 70

Boring but Big
5 x 10 45

Dumbbell Rows
5 x 10 25kg

not too bad today, was going to try some singles but thought I would let at least the first round of 5/3/1 finish according to plan and then look at a couple at trying some singles towards the end of the next cycle.

jaggiebunnet

Week 3 - Day 4 - Squat
Warm Up
1 x 5 32.5
1 x 5 42.5
1 x 5 50

Work
1 x 5 60
1 x 3 70
1 x 8 77.5

Boring but Big
5 x 10 50kg

Leg Curls
5 x 10 @ 38.5kg

really busy in the gym this morning, might usually be like that but don't normally go on a Saturday so can't really compare. Tired from all the BBB but hopefully i will last the rest of the day

jaggiebunnet

C1W4D1 - Press
Weird, felt like I was out the gym before I had even started the workout is so short...well i will see how the deload week goes as it gets heavier...

2 x 5 20kg
1 x 5 25kg
work sets
1 x 5 25kg
1 x 5 27.5kg
1 x 5 30kg

as i say weird doing that and only that..did some ab work but not much and then left...felt like i had been stretching longer than i had been working! does anyone else on 5/3/1 do anything other than the work sets on deload day?

Sangre

I do my other assistance exercises at the same levels. I avoid moving up in weights even though I may be up for more because I'm less spent. Great time to focus on foam rolling and stretches. Throw in some HIIT/cardio as well if you want.

That being said I'm on holidays next week for a week in middle of W3 so I'll probably skip my next deload.

jaggiebunnet

yeah i mean it seems like such a waste of work out time otherwise - what about boring but bigs - do you do them or just the assistance ones?

Sangre

Just assistance exercises. I was wondering about the BBB though. Think of the de-load like the start of SS. Seems very light and a waste of time but absolutely necessary for your further progression.

Of course I'm not a 5/3/1 expert. Kev has been doing it for months so he'd be the man to ask in his log.

Molly

I don't even go to the gym during my deload week. I just stretch and foam roll at home. The rest helps a lot.

jaggiebunnet

Molly wrote: »

I don't even go to the gym during my deload week. I just stretch and foam roll at home. The rest helps a lot.

Interesting. I was thinking of doing less days on the deload week, ie squeeze press and deads into one day and bench and squat into one, that way i get the benefits of more days off and not too much of a strain in those 2 days I do go.

jaggiebunnet

Sangre wrote: »

Just assistance exercises. I was wondering about the BBB though. Think of the de-load like the start of SS. Seems very light and a waste of time but absolutely necessary for your further progression.

Of course I'm not a 5/3/1 expert. Kev has been doing it for months so he'd be the man to ask in his log.

Kev M is it? Will have a look and see what he has been doing - cheers.

Molly

No, Kevpants

jaggiebunnet

thanks guys.

jaggiebunnet

C1W4D2 - Deadlift
Someone was using the oly bar so had to make do with a 2nd best yoke, think it was about 10kg, suppose it doesn't really matter with deload day

1 x 5 40kg
1 x 5 50kg
1 x 5 60kg
work
1 x 5 60kg
1 x 5 65kg
1 x 5 70kg

Hanging Leg Raises
1 x 10
4 x 5

kind of good timing this week for deload as the amount of headless running around to get house sales and purchases rolling is taking a lot of my time.

jaggiebunnet

C2W1D1 - Press

1 x 5 20kg
1 x 5 22.5kg
1 x 5 25kg

1 x 5 27.5kg
1 x 5 32.5kg
1 x 9 37.5kg

5 x 10 25kg - had to stop at 7 and restart for final 3 in 2nd set arms were so heavy

Chins
1 x 5
1 x 4
3 x 3
still aiming for 5x5 just so wrecked after the press and so weak at chins!

jaggiebunnet

C2W1D2 - Deadlift
Shin-tastic!

1 x 5 42.5kg
1 x 5 52.5kg
1 x 5 62.5kg

1 x 5 67.5kg
1 x 5 77.5kg
1 x 8 87.5kg

BBB
5 x 10 62.5kg

My shins are ruined!

Hanging Leg Raises
5 x 5 and that was me done!

jaggiebunnet

C2W1D3 + 4 Bench + Squats
Damned house is taking up all my time and i am finding it hard to get into the gym when needed at the moment..managed to get an hour to kill myself on Sat morning doing 2 days work in one.

Squats
1 x 5 35kg
1 x 5 42.5kg
1 x 5 52.5kg
1 x 5 55kg
1 x 5 65kg
1 x 9 72.5kg (worse than before - put it down to getting up too early to go to the gym, i am not a morning person!)

5 x 10 52.5 kg (man this hurt - monday now and my legs are still sore)

Bench
1 x 5 30kg
1 x 5 37.5kg
1 x 5 45kg
1 x 5 47.5kg
1 x 5 55kg
1 x 8 62.5kg (sucky sucky sucky - man i really sucked !)

never got to down BBB for bench as i went for some liquid, came back and the bench was in use...just as well really as i was done and had a full day of mixing cement and hauling stuff around ahead of me anyway. This week is off to a bad start again meaning i missed my session today so am already 1 day behind

jaggiebunnet

C2W2D1- Press

1 x 5 20kg
1 x 5 22.5kg
1 x 5 25kg

Work

1 x 3 30kg
1 x 3 35kg
1 x 9 40kg

1 x 2 45kg
1 x 1 47.5kg - PB only managed the one and i was actually hoping to do 50kg but just out of reach this week. Still the 1 x 9 for 40kg was quite good too.

BBB
5 x 10 25kg

Chins

2 x 5
2 x 3
1 x 1 :rolleyes:

jaggiebunnet

C2W2D2 - Deadlift
1 x 5 42.5kg
1 x 5 52.5kg
1 x 5 62.5kg

work
1 x 3 72.5kg
1 x 3 82.5kg
1 x 5 95kg <

---

pathetic, felt weaker than i have for months!

bbb
5 x 10 62.5kg

Hanging Leg Raises
5 x 6

kevpants

Don't worry about feeling weak. Those sessions are unforseeable and unavoidable!

You were wondering about the dealoads earlier, I personally do nothing when I'm deloading. Resting is way under-rated. If you feel weak going into sessions take a week of doing nothing an come back to it.

You're still hitting well above the prescribed reps so keep plugging away! Where do you train?

jaggiebunnet

Interesting about the deload week right enough. I can see the benefits of it as I get into the cycles for 5/3/1 for sure, but I guess the 1st cycle was, not easy, but I was recovering quite easily from it. Can definitely feel a difference on this cycle and looking at the next one I will definitely feel like that deload week!

re the weakness, I will always moan about my deadlift, just don't think it is ever where it should be, but I am doing a lot more reps on it than I did with SS so hopefully I will see the benefit, certainly I can feel the benefit even if everything feels heavier than it did when I was doing SS

Train at silversprings just outside cork city - not the best gym (pretty awful for free weights if truth be known ) but has the benefits that hardly anyone uses free weights for anything other than curls or benching - downside is that there is only one place to bench and it is on the smiths machine! But I generally get peace to use the squat rack or oly bar from the rack for deads and press so it will do.

kevpants

Benching is gay anyway!

After a while I find life throws its own deloads at you with ilness, holidays, god knows what. You'll work out after a while whether you need a deload or not.

jaggiebunnet

It's only gay coz I can't bench 100kg yet!!

jaggiebunnet

C2W2D3 - Bench
1 x 5 30kg
1 x 5 37.5kg
1 x 5 45kg

work
1 x 3 52.5kg
1 x 3 62.5kg
1 x 10 67.5kg

few singles
1 x 1 75kg
1 x 1 80kg
1 x 1 85kg
1 x 1 87.5kg PB

BBB
5 x 10 45kg

Dumb Bell Rows
5 x 10 27.5kg

jaggiebunnet

So had my break, not enforced but was for the best with all that i had on - funny that it happened while I had been wondering about the deload week though. As I never finished C2W2 I decided to pick it up from that week and keep going through C3 without a deload week until end of C3:

C2W2D1- Press

1 x 5 20kg
1 x 5 22.5kg
1 x 5 25kg

Work

1 x 3 30kg
1 x 3 35kg
1 x 7 40kg - 2 less than the last time which is disappointing

1 x 1 42.5kg
1 x 1 45kg
1 x 1 47.5kg
1 x 50kg - PB Made up for only getting 7 reps above

BBB
5 x 10 25kg

Chins

2 x 5
3 x 2

jaggiebunnet

C2W2D2 - Deadlift
1 x 5 42.5kg
1 x 5 52.5kg
1 x 5 62.5kg

work
1 x 3 72.5kg
1 x 3 82.5kg
1 x 7 95kg <

---

much better than last time I guess

singles for fun

105kg
115kg
125kg
135kg PB could maybe have gone 140 but with BBB looming I knew I better stop!

BBB
5 x 10 62.5kg - this is so tough, i know my form suffers big time during this but i am keeping my back straight so I shouldn't be doing any damage.

Hanging Leg Raises
3 x 8

Magic Eight Ball

jaggiebunnet wrote: »

135kg PB

Fair play on the PB man.
What's BBB?

jaggiebunnet

Trevor Coulahan wrote: »

Fair play on the PB man.
What's BBB?

Cheers!

Boring But Big

Part of the 5/3/1 program, finish off with 60% of your max lift (going into the program) with 5 x 10. Fecking killer so it is.

Magic Eight Ball

jaggiebunnet wrote: »

Cheers!

Boring But Big

Part of the 5/3/1 program, finish off with 60% of your max lift (going into the program) with 5 x 10. Fecking killer so it is.

Ohhh I see. Cheers for that.

Sangre

jaggiebunnet wrote: »

5 x 10 62.5kg - this is so tough, i know my form suffers big time during this but i am keeping my back straight so I shouldn't be doing any damage.

Its tempting to let form slide but just really try to focus on keeping the head up and driving through the heels. Don't be afraid to rest during sets too if your form is suffering.

jaggiebunnet

Sangre wrote: »

Its tempting to let form slide but just really try to focus on keeping the head up and driving through the heels. Don't be afraid to rest during sets too if your form is suffering.

Yeah I do exactly as you say with the head up heels down, as I get towards the end of the set though I can feel the form wavering - maybe I should rest then, trouble is if I rested every time I don't think I would ever get finished

jaggiebunnet

Feeling pretty crap today, sore throat and head, still got DOMS from deadlift the other day so wasn't looking forward to it - went quite well though...now i am just not looking forward to tomorrow - still i deserve that choccie digestive with my lemsip!

C2W2D3 - Bench
warmed up with dumb bells as someone was using the bench.
1 x 5 30kg
1 x 5 35kg
1 x 5 45kg

work
1 x 3 52.5kg
1 x 3 62.5kg
1 x 10 67.5kg

few singles
1 x 1 75kg
1 x 1 85kg
1 x 1 90kg PB <-- another PB think i could have gone up again but i got panicy half way through this one incase i wasn't going to make it and there was no one around to spot me.

BBB
5 x 10 45kg

Dumb Bell Rows
5 x 10 27.5kg

Sangre

How do you find the singles after your work sets? Are you not wrecked?
Might do a few single DLs tonight - see how my 1rm has come along. I won't go mad though.

jaggiebunnet

Sangre wrote: »

How do you find the singles after your work sets? Are you not wrecked?
Might do a few single DLs tonight - see how my 1rm has come along. I won't go mad though.

The singles are not too bad as I am only doing one at each weight, if i went for reps then i would die i reckon - i am close to dying on the BBB after doing the singles. Like you say it is just to see how it has come along, I am barely on the program i know but a bit of fun after the work sets.

jaggiebunnet

Missed squatting again last week due to sick kids - been at least 3 weeks now...almost scared to go back and do them again at this stage.

Got a PB today without even realising - thought i did 50kg last week and was trying to go for x2 on the reps but just 47.5 last week so PB again...cool wasn't even trying for it - was more chuffed about the 42.5 x 7.

C2W3D1- Press

1 x 5 20kg
1 x 5 22.5kg
1 x 5 25kg

Work

1 x 5 32.5kg
1 x 3 37.5kg
1 x 7 42.5kg

1 x 1 50kg - PB

BBB
5 x 10 25kg (time to raise this 2.5kg in the next cycle)

Chins
Was going for 3 x 8, but after 2nd set, thought better of it and aimed for 5x5 - nice to fail at both

1 x 7
3 x 3
1 x 2

jaggiebunnet

oh and congrats to all the IDFPA competitors - great lifting guys - make me feel like a total weakling though

jaggiebunnet

C2W3D2 - Deadlift
1 x 5 42.5kg
1 x 5 52.5kg
1 x 5 70kg

work
1 x 5 77.5kg
1 x 3 87.5kg
1 x 6 100kg

BBB
5 x 10 62.5kg - Smashed my shins big time, thought i was going to have to get stretchered off, thankfully made a recovery and completed the sets.

Hanging Leg Raises
5 x 6 - no idea where i am going with these, all i know is i dislike them very much.

Checked my weight today, down to 80kh, 14.2% body fat, so i have dropped around 2 kg and gone up in body fat! don't feel like that and I am not worried...just need to lay of them damned twixes

G86

jaggiebunnet wrote: »

C2W3D2 - Deadlift

Hanging Leg Raises
5 x 6 - no idea where i am going with these, all i know is i dislike them very much.

Toes to fingers like? I really want to try these but have a feeling it ain't going to go too well....

jaggiebunnet

G86 wrote: »

Toes to fingers like? I really want to try these but have a feeling it ain't going to go too well....

Not a hope, thankfully our gym has not the facility for me to make an arse of myself doing that - I am struggling with your bog standard leg raise making sure I don't swing the old legs.