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Old 03-02-2011, 19:09   #1
California Jack
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Jack's 5-3-1 Log

I have spent the last six months screwing around. I am going to commit myself to one full year of 5-3-1. Mostly I will do twice weekly. So, today is Day 1, Wave 1.

3/2/11. CGBP 45x8, 95x5, 135x5, 160x5, 180x10, 105x10x10x10x10x10
Squat 135x5, 175x5, 200x5, 230x9
Db row 80x10x10x10



I experimented with lower bar squats. They hurt my Achilles. Not sure I like that. May return to oly squats.

I will be sore. Looking forward to DL day Saturday.
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Old 03-02-2011, 20:08   #2
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This is going to be a big year for Jack.
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Old 03-03-2011, 04:45   #3
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Atta boy!

My squats are still misguided, so I planned out a 5/3/1 cycle for them to see how it goes. They need some direction, other than down.

Regroup, and come back strong Jack.

Jack the beast is back
Other than in the toilet
We will love his log
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Old 03-03-2011, 05:49   #4
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...Other than in the toilet
We will love his log
I was trying to think of a way to tie those together.

CJ, any idea if a 5/3/1 weight and rep scheme would work with your barbell-only program?
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Old 03-03-2011, 18:03   #5
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3/3/11. Short I time so I tried to run a hard mile on my treadmill. Set on one percent grade I did it in 9:43.

Could have done better. I underestimated my conditioning the first half mile and my achilles was hurting causing me to run funnier. First goal is 9:00 with a two percent incline.
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Old 03-03-2011, 20:06   #6
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Jack the beast is back
Other than in the toilet
We will love his log
Yes!
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Old 03-05-2011, 16:56   #7
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Bad day diet and workout wise. I didn't eat breakfast. My son was in the state basketball tournament at noon. His team squeaked out a victory. He wanted to celebrate by going out to lunch. I was weak from lack of food so I ate a rueben and drank 2 pints. I then went home and tried to lift afterwards.

3/5/11. Press 45-8, 95-5,105-5, 120-10, 70x10x10x10x10x10 (last to reps I had to cheat)
Squat clean ( for technique) 45x3. 95x1x1 105x1. 115x1, 125x0x1. 135x1x1
Dl. 225x5. 275x5. 315 x 5. 355x9
Rolloutsx 3 x 3 x3 x2x2
Wide grip pullupsx3x3x3x2x2



First squat cleans in years. I used to have very good form. I sucked badly. First goal is bw squat clean soon.
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Old 03-06-2011, 04:28   #8
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Whats a squat clean Jack?
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Old 03-06-2011, 12:28   #9
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There are tWo prominent ways to perform a clean, at least pertaining to oly lifting; split style and squat style. These both vary from the power clean in that you only pull the bar as high as needed to jump under the bar and catch It.

The split style you jump under it and get low by splitting one leg forward and the other reward. This style is obsolete and is not done in competitions usually.

The squat style you jump under the bar and catch it as close as you can to the bottom position of a front squat. Watch any videos of real oly lifters and you will see them squat clean as the first part of the clean and jerk.

It is not that hard of a lift, I am just out of practice.
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Old 03-07-2011, 05:40   #10
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Aha ok.

I knew what split stance was. Didn't know the other was called squat stance.
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Old 03-07-2011, 19:37   #11
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I

CJ, any idea if a 5/3/1 weight and rep scheme would work with your barbell-only program?
Maybe Brad, but am not sure. With such a minimal program, I would think more frequency than 5-3-1 would needed. Which version of 5/3/1 are you thinking about?

If you try, call it DBrad's Barbell only program. I like my version the way I wrote it.
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Old 03-09-2011, 18:44   #12
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3/9/11. BP 45x8 95x5. 135x4 150x3 170x3 190x8 105 X10x10x10x10x10
High bar Squat 95x5 135x4 185x3 215x3 240x6
Db row 80x10x10x10x10
Squat clean 95x1 115x1 135x1x1x1x1x1x1



Switched to high bar squats. Cleans were much better.
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Old 03-09-2011, 18:52   #13
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Looking good, Jack.
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Old 03-13-2011, 14:06   #14
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3/11/11 press 45x5. 105x3 115x3 125x9 70x100x10x10x10x10
Squat Cleans 95x1 125x1 145x0x1x1x1x1x1
DL 225x4 295x3 335x3 375x3
Rolloutsx 3,3,3,3,3,
Widegrip pull ups 3,3,3,3,3

Thought I would get 7 or 8 dls but hurt myself.
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Old 03-13-2011, 14:07   #15
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3/12/11 8x60 sprints
1x120 hill sprint
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Old 03-13-2011, 14:08   #16
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Hurt yourself? Hopefully not too bad, right?
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Old 03-13-2011, 14:16   #17
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I know what I need to do. I just don't want too.

Never mind moved to own thread.
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Old 03-13-2011, 14:21   #18
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You mean at the SI joint as shown below?

Strength & Conditioning

Lower ab and left nut is weird. Just to ease your mind in case it's a hernia, it seems that recovery can be complete using a mesh op. Does it hurt if you squat down and strain like taking a BM?
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Old 03-13-2011, 14:23   #19
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Brad, will reply in other thread.
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Old 03-16-2011, 12:09   #20
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3/16/11. Bp. 95x5 135x5 160x5 180x3 200x5 105x10x10x10x10x10
Squat 95x5 135x5 185x2 205x2


That was it. Wasn't even close to what in was supposed to do on the squat. Was discouragedvand did not finish workout.
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Old 03-16-2011, 18:08   #21
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Hang in there CJ. I know from experience how discouraging it is to work around an injury. You've been doing this stuff long enough that you've undoubtedly been here before and will come back strong.
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Old 03-19-2011, 18:44   #22
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3/19/11. Press 45x5 105x5 120x3 132.5x7 70x10x10x10x10x10
DL 135x3 186x2 205x1 225x1 235x1
Rollouts+wide grip pull ups bwx4x3x3x3x3
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Old 03-24-2011, 20:11   #23
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3/24/11. BP 95x5, 135x5, 155x5, 175x5, 195x6, 107.5x10x10x10x10x10
Front squat 95x5, 135x4, 185x3, 205x2, 225x1
Db row 80x10x10x10x10x10
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Old 05-05-2011, 20:12   #24
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5/5/11. Twenty minutes barefoot on treadmill.
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Old 05-09-2011, 21:36   #25
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5/9/11. 30 minutes of alternating 1 minute running and 1minute walking.

2x60 second planks
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