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Jack's 5-3-1 Log

23K views 227 replies 7 participants last post by  California Jack 
#1 ·
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.
 
#3 ·
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
 
#5 · (Edited)
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.
 
#7 · (Edited)
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.
 
#9 · (Edited)
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 This style is obsolete and is not done in competitions usually.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.
 
#11 · (Edited)
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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