Jack's 5-3-1 Log

Discussion in 'Strength & Conditioning' started by California Jack, Mar 2, 2011.

  1. California Jack

    Millennium Member

    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.

    Wanna kill these ads? We can help!
  2. This is going to be a big year for Jack.

  3. BCR

    BCR BIGASS!!!!

    Atta boy!:tongueout:

    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. :supergrin:

    Regroup, and come back strong Jack.

    Jack the beast is back
    Other than in the toilet
    We will love his log
  4. I was trying to think of a way to tie those together. :rofl:

    CJ, any idea if a 5/3/1 weight and rep scheme would work with your barbell-only program?
  5. California Jack

    Millennium Member

    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.
    #5 California Jack, Mar 3, 2011
    Last edited: Mar 3, 2011
  6. Yes!:rofl:
  7. California Jack

    Millennium Member

    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.
    #7 California Jack, Mar 5, 2011
    Last edited: Mar 5, 2011
  8. BCR

    BCR BIGASS!!!!

    Whats a squat clean Jack?
  9. California Jack

    Millennium Member

    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.
    #9 California Jack, Mar 6, 2011
    Last edited: Mar 6, 2011
  10. BCR

    BCR BIGASS!!!!

    Aha ok.

    I knew what split stance was. Didn't know the other was called squat stance.
  11. California Jack

    Millennium Member

    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.
    #11 California Jack, Mar 7, 2011
    Last edited: Mar 7, 2011
  12. California Jack

    Millennium Member

    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.
  13. Looking good, Jack.
  14. California Jack

    Millennium Member

    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.
  15. California Jack

    Millennium Member

    3/12/11 8x60 sprints
    1x120 hill sprint
  16. Hurt yourself? Hopefully not too bad, right?
  17. California Jack

    Millennium Member

    Never mind moved to own thread.
    #17 California Jack, Mar 13, 2011
    Last edited: Mar 13, 2011
  18. 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?
    #18 BradD, Mar 13, 2011
    Last edited: Mar 13, 2011
  19. California Jack

    Millennium Member

    Brad, will reply in other thread.
  20. California Jack

    Millennium Member

    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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