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Thread: NR 5-3-1

  1. #21
    Lockjawlarry
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    Quote Originally Posted by no_refills View Post
    Nov 6.. Deadlifts 3-3-3+

    mobility warmup

    Deadlift (dbl overhand) 135x5, 225x8, 275x5, 315x3, 345x3, 395x6, 315x11 (but I needed to catch wind after 7 reps. than finish with +4)
    Back Extensions with bands 10-12 reps x 5 sets (squeezing at the top really torques the back...)
    Pullups 10 reps x 4 sets (2 sets neutral grip, 2 sets overhand grip) last set 5 rep neutral, 5 reps overhand, 5 lat pulls.....


    Early workout. going to see the dentist... I've had a bad toothache since Halloween. Can't eat or drink without pain. SUCKS !!! Better to workout before I see the dentist?


    Love the deadlift..... Hate deadlifting for reps......
    Just be picky with the antibiotic he gives ya,(if he gives you one) some are worse than others on the joints/tendons

  • #22
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    ^^^^^^ LOL my antibiotic is a bottle of Tylenol 3.... Sweet dreams...... Thanks though LJL....

  • #23
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    numbers are looking good. are you doing a 5/3/1 program or your own modified version of one?
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  • #24
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    I'm doing a variation of 5-3-1 from his latest on-line book.. Beyond 5/3/1 This variation is called "first set last" where you do the + set and then follow it with a set of AMRAP with the first set numbers. I'm starting with 85% of gym max because I want the reps high,,,, You can mix in heavy singles or doubles here and there...I'm not to that point in my training yet. I'm going to end up rotating my deadlift days, because I don't respond to deadlifting every week.. maybe? For reps is different... Plus my focus is on raw squatting and delts... bench and deadlift. I just did that.....

    I'm not trying to flex his program to make it easier for me, but I do need to know what I should hit hard, harder, and hardest for me right now...., so I'm taking a few liberties... I like his new book... Although it's hard for me to call something written without a single picture a book... That's the simpleton in me and Wendler paints an ugly picture....
    Last edited by no_refills; 11-07-2013 at 02:53 PM.

  • #25
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    This is a great log brother and a lot of great info here. Thanks
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  • #26
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    Nov. 8 2013 Bench 5-3-1+

    Bench 45x5, 95x8, 135x10, 195x5, 225x3, 245x6, 205x11
    Incl. db press 60 lbs 12-16 reps 5 sets
    Seated row. 150 lbs 10-14 reps 4 sets 170-150-130 dropset 6 reps at 170-150, AMRP 130
    Tricep Ext. 60 lbs 5-8 reps 3 sets. More interested in squeezing and holding each rep than reps and weights..



    The energy level was not high today...Pounding out the reps was hard.. Strength felt good.... Could have a lot to do with being busy getting everything around the house done before winter comes in... Lot of stuff to be done on the outside and inside...

  • #27
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    Nov 9 2013 Squats 5-3-1+


    Box Squat below parallel with rackable cambered bar.
    65x5, 115x8, 155x8, 205x5, 245x5, 275x5, 315x3, 350x2
    Joker sets (eccentric move only) above parallel with 10 sec hold. 425x1, 515x1,
    Box squats 245x10

    Good Mornings 155x12x3
    Fallouts 12 reps 3 sets...


    Squats took a lot out of me, so doing GMs really hammer'd on my hamstrings. 3 sets was enough.. 1 set was enough.. finished with fallouts for the core... felt good to press and hold 500 on my back....

  • #28
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    Looking good NR, I'm back to 5/3/1 myself

  • #29
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    11/12/13 Shoulders

    Welcome back Archer.....


    Shoulder press 45x5x2, 95x10, 115x10, 135x8, 155x6, 165x2, 135x8 good form
    Front raises 65x10x4
    Side db Lateral Raises, 20x12, 30x8, 30x8, 40x6 (loose form with 40)
    db shrugs 125x6x3 with wrist straps
    neck raise 25x12x3 holding the next out as long as possible on last rep of each set....


    Quick and simple shoulder workout.. shoulders feel good with no pain....

  • #30
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    11/13/2013 Deadlift 5/3/1 +


    Deadlift 135x10, 225x8, 325x5, 375x3, 415x3, 325x8
    Seated Leg Curls 100x20x4 (6 reps single leg partial after each set)
    Super Set
    T-K-E with decline situps 20-25 each 3sets

    Fast workout tonite .... That's just how the ball bounces sometimes.. Gotta wedding this weekend and I have to work overtime as well, so this should be fun getting in my lifts... It is my deload week, so that may help... and I could use the money... my bike fund is about dry now....Friday was my last ride.... Winter,,, you can stick it where the sun don't shine. And it don't just about every day around here.

    Bonus.. Took a band to work to get in some pull-aparts and various other resistance movements.. Probably got close to 200 reps throughout the day... helps to get he blood flowing .... nothing super intense,,, but I squeeze of some hard ones here and then... unlike my sex life........

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