5/3/1 for a Baby
babysteps
Posts: 9
I was on an SL/SS type of program for about half a year, and as much as I want to stay linear, I really couldn’t keep up with the progression anymore. I was deloading more often than I should even though I kept gaining weight, and the workouts are staring to feel like a total grind. Seeing as I’m not progressing as intended on this kind of program anymore, I’ve decided to switch to a more flexible, albeit slower one.
This is the 5/3/1 variant I’m going to use…
http://www.jimwendler.com/2011/09/531-for-a-beginner/
With some modifications I’ve made here and there:
That’s pretty much an entire cycle. Basically, I put the presses first instead of the squat and the deadlift, and made them alternating, instead of bench pressing twice a week and pressing only once a week. Everything else stays the same.
As for my goals, I want the 5RMs of my squat and my deadlift to reach the upper 200 mark, and my presses the upper 100s. Getting a little lean would be nice, too, but getting stronger is more important.
I’m going to retest my rep maxes next week. I’ll film it and post it here for hilarity’s sake.
This is the 5/3/1 variant I’m going to use…
http://www.jimwendler.com/2011/09/531-for-a-beginner/
With some modifications I’ve made here and there:
That’s pretty much an entire cycle. Basically, I put the presses first instead of the squat and the deadlift, and made them alternating, instead of bench pressing twice a week and pressing only once a week. Everything else stays the same.
As for my goals, I want the 5RMs of my squat and my deadlift to reach the upper 200 mark, and my presses the upper 100s. Getting a little lean would be nice, too, but getting stronger is more important.
I’m going to retest my rep maxes next week. I’ll film it and post it here for hilarity’s sake.
Comments
Welcome
Wednesday, May 28, 2014
Press RM test, 65 lb
12 reps, but I struggled with the lockout on the last rep so I'm not counting that one.
Deadlift RM test, 155 lb
11 reps. I started to lose tightness on rep 5 onwards. I'm not really used to DLing more than 5 reps and it clearly shows. The last rep was just ugly that I'm disregarding it, too. I thought I hadn't reset my back yet, so I "re-reset" it but I made it much worse.
My estimated 1 RM so far:
Press 85 lb
Deadlift 205 lb
LOL. Baby pa talaga.
with your stats, you still have a lot of linear progression in you. I'd stick to that and come back to 531 later, much later. I'll stick my neck out and say that you probably stalled because you were not eating. Counting FTW.
have you read to be a beast
http://barbellmedicine.com/2012/07/29/584/
keep it up sir
Fair assessment, but it's more like I'm not sleeping enough. I'm only getting 4-5 hours of sleep for months now. Most people can get away with it, unfortunately I'm not one of them. I was eating 7 cups of rice + 6 eggs + ulam + snacks a day and I was gaining weight, but I kept on stalling and deloading. Being a recovering skeleton, I don't really mind gaining weight and/or getting fat, as long as I'm getting stronger.
And lord knows I've been trying to fix my sleep. But it seems the more I do something about it, the less I get of it.
Most people would probably disagree, but I believe lack of sleep is really the culprit here. And since I can't fix it overnight, something has got to give.
I know it's not the ideal way to get stronger, but given the circumstances, I'll take my slow gains.
I've read the article. If I'm not mistaken, it was written by the "nutrition guy" at the SS forum. Great read, very detailed approach to nutrition and strength training.
Friday, May 30, 2014
Bench press RM test, 75 lb
15 reps. My presses have always sucked. This is why I switched the order of the workout on this program.
Squat RM test, 145 lb
14 reps. I don't know if it's the positioning of the camera, but my depth here looked terrible.
Estimated 1 RM:
Bench press 110 lb
Squat 210 lb
Bench is too high. Need to adjust that lower if you want to keep your thighs firm.
I've been doing that because the safeties are a bit high, and if I lower them they'll be too low to catch the bar. I'll put a plyboard where I step on next time.
Monday, June 2, 2014
Press
45 lb x 5 (50 lb x 8)
50 lb x 5 (60 lb x 8)
65 lb x 5 (8)
Squat
125 lb x 5 (135 lb x 8)
145 lb x 5 (150 lb x 9)
165 lb x 5+ (9)
Yes, I did more than the prescribed reps and/or weight. In my defense, I got away with it. I won't do it again though, sticking with the program from here on out.
My squat depth here is a bit inconsistent, I'll have to work on that. But I'm glad I'm at least hitting parallel.
Kapit lang brader! lalakas ka rin!
What I noticed from the squat of yours was the same issue that I had before.. BUTT WINK.. I was trying my best to hit ATG that I take for granted my form below parallel.. If it's something that you prefer, ( ATG that is), I would suggest to do some stretching exercise for your hammies ( hamstring) OR the other option that I would strongly suggest was not to hit ATG, Just try to remember kung san yung pinaka depth na di mag oocur ang butt wink on the descend (which is IMHO, is still below parallel) , di mo na kailangan mas bumaba pa para lang masabing ATG, shoot up kagad. ( credit to @jettie and @badass_vinch for correcting me on this)
Just my 2 cent. Nasa sayo pa rin sir kung anong gusto mong gawin,
This! This is what I want. I'll look into stretching my hamstrings regardless.
Wednesday, June 4, 2014
Bench Press
75 lb x 5
85 lb x 5
95 lb x 5+ (8)
Deadlift
135 lb x 5
155 lb x 5
175 lb x 5+ (6)
I could've pulled an extra rep or two, but I was starting to feel my afternoon meal creeping up to my throat at rep 5. It would've made for a more interesting video for sure, but I'm not willing to throw up on Youtube just yet. Maybe next time when I'm not pulling baby weight anymore.