That number at the bottom inline with the hour glass is the number of reps done on the 5+ set. On BP day I did 10 total reps whereas on DL day I only could do the prescribed 5 reps.
5-3-1 Cycle#1/Week#1
This was my first time trying the 5-3-1 program. It liked the set up a lot. As you can see it give 3 warm-up sets. I do this in addition to some dynamic stretching. Then it goes into the main lift for the day (Bench Press, Deadlift, Over Head Press, or Squat). After the main lift accessory work is done. I have chosen to do the Boring But BIG workload. This work is just doing the main exercise again with lighter weight for 5 sets of 10 reps. In addition to this I will usually do 1 or 2 more sets of light accessory work for specific body parts. (i.e. shrugs/bent over rows on DL day, triceps work on OHP day, etc) Week#1 you do 2 sets of 5 reps and 1 set of 5+ reps. Week#2 you do 2 sets of 3 reps and 1 set of 3+ reps. Week #3 you do 1 set of 5, 1 set of 3 and 1 set of 1+ reps. Week#4 is deload and you do 2 sets of 5 reps and 1 set of 5+ reps with lighter weights. The whole program is based off of 90% of your 1RM. It is intended as a slow but steady increase over time rather than large jumps in stats.
The app that I am using is called Five3One. You can find a free or a paid version on the Play Store on android. The app works well and the tech support is wonderful. As you can see there is a rest timer on the app. Originally it didn’t produce any sound when time ran out. I mentioned it in a review (which was a good review by the way) and they immediately got back to me saying that sound would be added in the next update. That update came less than 12 hours later.
As I get further into the program I will do another short review.
Hello All,
I am so sorry that I have been gone for such a long time, but such is life. I am going to try to get back into blogging every week. I will try to post videos of workouts when I can, my computer isn’t liking all the extra files from the videos so I am going to have to figure something else out. I am also starting a new workout template. I loved working on the Cube Method for Strongman. I received some tips on a different program from a guy who works out at the gym where I train. The program is Jim Wendler’s 5-3-1. It is a pretty popular powerlifting-friendly program. I am using an app I found on my phone to track my progress. I will be posting screen shots of my workouts from that app. I am still trying to train 2 times a day, 5 days a week. I split my time between the Heavy Hammer Gym and the Big Iron Gym. I will write a review on the Cube Method sometime in the next few weeks. I want it to be a detailed review so that if any of you want to try it you will know what to expect.
Also, I have decided that I am going to get my Personal Training License through the National Council on Strength and Fitness. I am going to start classes in May and I will have a year to complete the program. I have started studying up on my anatomy and nutrition. Man…it has been a while since I was in school…It is fun learning though and I have always had an extreme desire for knowledge on a variety of topics.
Anyway, I will be posting many things in the weeks to come so stay tuned! Thanks for hanging with me.
Sorry it has been a while. I haven’t been doing a good job keeping this blog updated. I have been working out, just not tracking it on here. Since I last posted I was scheduled to compete. This didn’t take place due to a death in the family. I have however started a new training program that I will discuss in more detail later as well as planned my next meet for April.
Workout – 1/22/15
Posted: January 25, 2015 in Training JournalTags: Repetition Overhead Press, Sick
Repetition Deadlift – Still feeling sick.
Repetition Deadlift – 80% x 2 reps x 1 set – 405 lbs
Upright Row – 60% x 12 reps x 3 sets – 95 lbs
EZ Biceps Curl – Bar x Fail x 1 set w/ Arm Blaster – 120 reps
I am switching up what days I do certain exercises so I can train at the Big Iron Gym with the guys who will push me harder. Here is what I did today. Still feeling sick.
Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets with 30 sec rest – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 215 lbs
Overhead Triceps Extension – 50% x 8 reps x 3 sets – 60 lbs, 80 lbs x 2
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs
Some videos will be posted later.
I wasn’t feeling very good but I tried to do some accessory work.
Ticep Pushdown – 50 lbs x 12 reps x 5 sets
Super Set – Face Pull – 50 lbs x 12 reps x 2 sets
Super Set – Straight Arm Pulldown – 50 lbs x 12 reps x 2 sets
Tonight at Big Iron Gym I got to see some of the best lifters around. I trained a bit, but spent most of my time watching Red Dog squat 7 plates on each side and The Freakshow Shawn Frankl bench 6 on each side. Got good tips on form and learned alot. Next time I will be joining in with whatever I can throw at them. Wish me luck! 🙂
Heavy Hammer Gym 