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5/3/1...for a year

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5/3/1...for a year

Postby sammcl » Tue Jul 10, 2012 12:39 pm

After seeing Gabe Malone do his year on 5/3/1 blog (http://531year.blogspot.de/) I decided I'd try it too, because I wanted some more structure than I had going previously.

My log this far is here: http://531forayear.blogspot.ie/
and here: http://tnation.t-nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/get_swole_or_die_mirin?id=4901369&pageNo=18

Stats at the moment are:
Age - 21
Height - 6'2"
Weight: 103.5kg

PR's so far on 5/3/1 (all done beltless)
Squat: 162.5kg x9
Close Grip Bench, paused:122.5kg x1, 107.5kg x7
Deadlift: 245kg x2x1, 212.5kg x11





My hip is really bothering me so I won't be lifting again until Wednesday, just thought I'd get it started over here.
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Re: 5/3/1...for a year

Postby Fearless6691 » Tue Jul 10, 2012 4:06 pm

Great lifts man, welcome aboard!
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Re: 5/3/1...for a year

Postby sammcl » Wed Jul 11, 2012 5:52 pm

Wednesday, 11 July, 2012
Klokov Press - Cycle 5, Week 2

Time: 7:00am-8:15am

Warm up: Band assisted stretching (lats, upper back, triceps), band dislocates

1) Klokov Press
*paused*
20kg x2x5
30kg x5
40kg x3
45kg x3
52.5kg x8 - PR

2) Push Jerk
60kg x2
70kg x2
85kg x1
2x2 @ 95kg - PR, had a lot left in the tank here

3) Military Press
*paused*
3x5 @ 60kg - PR
2x4 @ 60kg

4) Paused Close Grip Bench Press
60kg x3
100kg x1
115kg x1 - came up surprisingly fast, looks good for more PR's soon

Session #2: 5:15pm-5:35pm

1) Behind the neck Lat Pulldown
Pin #6 x20
Pin #6 x15
Pin #7x2x8

2) Neutral Wide Grip Pulldown
Pin #5x2x20

3) Band pull apart (externally rotated)
50 reps @ mini band

4) Crunches
100 reps @ Bw

Notes:
First lifting I've done since last Friday, had a really good one. Definitely a +10%

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Re: 5/3/1...for a year

Postby sammcl » Wed Jul 11, 2012 6:01 pm

Fearless6691 wrote:Great lifts man, welcome aboard!


Thanks!
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Re: 5/3/1...for a year

Postby sammcl » Thu Jul 12, 2012 6:48 pm

Thursday, 10 July, 2012
Deadlift - Cycle 5, Week 2

Time: 7:00am-8:15am

1) Deadlift
60kg x3
100kg x3
140kg x1
167.5kg x3
192.5kg x3
215kg x6 - PR

2) High Bar Back Squat
60kg x3
80kg x2
100kg x1
125kg x1
130kg x1
140kg x1
150kg x1 - PR

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Re: 5/3/1...for a year

Postby sammcl » Mon Jul 16, 2012 3:17 pm

Friday, 13 July, 2012
Cycle 5, Week 3 - Paused Close Grip Bench Press

Time: 7:00-8:15

Gym Weight: 104kg (clothed)

Warm up: Klokov Press, military press

1) Paused Close Grip Bench Press
20kg x20
60kg x2x5
80kg x3
90kg x5
102kg x3
115kg x4 - PR

2) Push Jerk
20kg x3
40kg x2
60kg x2
70kg x1
80kg x1
90kg x3

3) Military Press
1x7 @ 60kg - PR
1x5 @ 60kg
3x4 @ 60kg

4) Klokov Press
1x10 @ 40kg
2x8 @ 40kg

PM Session: 9:05pm-9:35pm

1) Lat Pulldown
Pin #4 x30
Pin #6 x20
Pin #8 x14
Pin #10 x8

2) Wide Grip Cable Row
2x20 @ 70lb

3) Band Pull Apart (internally rotated)
50 reps @ mini band

4) Crunches
100 @ Bw

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Re: 5/3/1...for a year

Postby sammcl » Mon Jul 16, 2012 3:17 pm

Saturday, 14 July, 2012
Small Workout #3 - Arms, Abs

Time: 10:25am-11:10am

1) Fat Bar Curl
10kg x30
15kg x30
20kg x25
25kg x20
30kg x2x12

2) Rope Pushdown
Pin #2 x30
Pin #3 x30
Pin #4 x25
Pin #5 x20
Pin #6 x15
Pin #7 x12

3) Hanging Leg Raises
3x12 @ Bw

4) Side Bends
3x12 @ 28kg
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Re: 5/3/1...for a year

Postby sammcl » Mon Jul 16, 2012 3:18 pm

Sunday, 15 July, 2012
Cycle 5, Week 3 - Front Squats, Deadlifts

Time: 10:30am-11:45am

Gym Weight: 104.5kg (clothed)

Warm up: leg extension, leg curl, band x-walk

1) Front Squat
*no belt*
20kg x3
40kg x3
60kg x3
80kg x1
90kg x1
95kg x5
107.5kg x3
120kg x3 - PR

2) Deadlift
*no belt*
60kg x3
100kg x2
140kg x1
180kg x1
*straps*
200kg x1
220kg x1

3) 3.75" Block Deadlift
*no belt*
60kg x2
100kg x2
140kg x1
180kg x1
*straps*
200kg x4 - PR, all reps paused
210kg x1
220kg x1
230kg x1 - PR

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Re: 5/3/1...for a year

Postby sammcl » Mon Jul 16, 2012 3:24 pm

Monday, 16 July, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs

Time: 7:30am-8:15am

Gym Weight: 103.5kg (clothed)

1a) Incline Cable Flies
20lb x25
30lb x20
40lb x15
50lb x12

1b) Band Pull Apart (internally rotated)
4x15 @ Mini Band

2a) Dumbbell Lateral
3x20 @ 10kg

2b) Seated Dumbbell Press
1x12 @ 20kg
1x10 @ 20kg
1x13 @ 20kg

3) Kettlebell Side Bend
3x12 @ 28kg

4) Crunch
100 reps @ Bw
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Re: 5/3/1...for a year

Postby timbercutter » Sat Aug 04, 2012 2:34 pm

sammcl wrote:Monday, 16 July, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs

Time: 7:30am-8:15am

Gym Weight: 103.5kg (clothed)

1a) Incline Cable Flies
20lb x25
30lb x20
40lb x15
50lb x12

1b) Band Pull Apart (internally rotated)
4x15 @ Mini Band

2a) Dumbbell Lateral
3x20 @ 10kg

2b) Seated Dumbbell Press
1x12 @ 20kg
1x10 @ 20kg
1x13 @ 20kg

3) Kettlebell Side Bend
3x12 @ 28kg

4) Crunch
100 reps @ Bw

awesome.....nice to see you back!
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