Jack's 5-3-1 Log

California Jack · 03-02-2011, 19:09

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.

proactive · 03-02-2011, 20:08

This is going to be a big year for Jack.

BCR · 03-03-2011, 04:45

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

BradD · 03-03-2011, 05:49

Quote:

Originally Posted by BCR

...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?

California Jack · 03-07-2011, 19:37

Quote:

Originally Posted by BradD

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.

California Jack · 03-09-2011, 18:44

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.

proactive · 03-03-2011, 20:06

Quote:

Originally Posted by BCR

Jack the beast is back
Other than in the toilet
We will love his log

Yes!

California Jack · 03-05-2011, 16:56

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.

BCR · 03-06-2011, 04:28

Whats a squat clean Jack?

California Jack · 03-03-2011, 18:03

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.

California Jack · 03-13-2011, 14:06

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.

California Jack · 03-13-2011, 14:07

3/12/11 8x60 sprints
1x120 hill sprint

BradD · 03-13-2011, 14:08

Hurt yourself? Hopefully not too bad, right?

California Jack · 03-13-2011, 14:16

Never mind moved to own thread.

BradD · 03-13-2011, 14:21

You mean at the SI joint as shown below?

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?

California Jack · 03-13-2011, 14:23

Brad, will reply in other thread.

California Jack · 03-16-2011, 12:09

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.

BradD · 03-16-2011, 18:08

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.

California Jack · 03-24-2011, 20:11

3/24/11. BP 95x5, 135x5, 155x5, 175x5, 195x6, 107.5x10x10x10x10x10
Front squat 95x5, 135x4, 185x3, 205x2, 225x1
Db row 80x10x10x10x10x10

California Jack · 05-05-2011, 20:12

5/5/11. Twenty minutes barefoot on treadmill.

California Jack · 05-09-2011, 21:36

5/9/11. 30 minutes of alternating 1 minute running and 1minute walking.

2x60 second planks

California Jack · 05-13-2011, 18:13

5/13/11. 2 minutes running and one minute walking for fifteen minutes followed by one minute running one minute walking for fifteen minutes.

During final run I experienced some pretty bad pain in my left calf.

California Jack · 05-11-2011, 18:23

5/11/11. 3x0.5 mile intervals with 2 minute walk for recovery.

California Jack · 05-14-2011, 15:02

5/14/11

Squat 135x5. 185x2x2x2x2x2x2
SLDL 185x2x2x2
Bp 135x5. 155x5. 175x5x5x5

Lifted easy weights to see how my back was doing

California Jack · 05-16-2011, 20:10

5/16/11. Started a new program. I'll put a link to it sometime. It is 30 seconds of work with 30 seconds rest for five sets of six different exercises. One minute rest between different exercises. Count reps. Today I did:

Goblet squats 45x16x16x14x13x13
Sand bag press x13x9x4x5x5
Pullups bw x5x4x3x3x3
Planks 5 sets
Box jumpsx8x7x5x8x9
DB Swings 45x11x7x5x6x4

On box jumps my calf caused excess pain again on the third set. I switched to unweighted step ups.

I am in such pathetic condition I had to break up four db swings over thirty seconds.