Jack's 5-3-1 Log

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


  1. California Jack

    Millennium Member

    10/6/12. DL. 135x5 225x5 255x5. 295x5. 330x11 (451)
    SLDL 135x10x10x10x10x10
    Ab rollouts. Bw x 4x4x4x4x3

    Number in paranthesis is estimated max based on wendlers equation
     

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    #201 California Jack, Oct 6, 2012
    Last edited: Oct 6, 2012
  2. California Jack

    Millennium Member

    10/7/12. Sanbag squats, db swings, sit-ups for 10 rounds. First round is 10 reps each, second round 9 reps, etc.

    Couldn't finish last three rounds as I had back spasms.
     

  3. California Jack

    Millennium Member

    10/8/12. 6 110 yd hill sprints followed by erector cramps.
     
  4. California Jack

    Millennium Member

    10/10/12. BP 135x5. 155x 3. 185x3 202.5x10 (270) 125x10x10x10x10x10
    BR 160x10x10x10x10x10
     
  5. California Jack

    Millennium Member

    11/5/12. Seven rounds of 100 rope turns, 5 box jumps, 100 rope turns, 10 sit-ups for time.

    10 burpee race
     
  6. California Jack

    Millennium Member

    5-3-1 is a percentage based program authored by Jim Wendler. Google it there are a lot of good articles about out there.
     
  7. California Jack

    Millennium Member

    11/9/12. BP 135x5 175x5. 205x3. 217.5x7. (269) 127.5x10x10x10x10x10
    Bent row 165x10x10x10x10x10
     
  8. California Jack

    Millennium Member

    11/12/12. DL. 135x5. 225x5. 300x5. 340x3. 380x9. (493)
    Box sq. 135x5. 205x3. 250x3x3x3
    Planks. Bwx3 sets
     
    #209 California Jack, Nov 12, 2012
    Last edited: Nov 12, 2012
  9. BCR

    BCR BIGASS!!!!

    Damn Jack that is some awesome pulling.

    Color me impressed!
     
  10. California Jack

    Millennium Member

    Thanks Brad. Sumo and 5/3/1 are really working for me now.
     
  11. BCR

    BCR BIGASS!!!!

    Sumo?

    Hmmmm. Who is "cheating" now? :tongueout:
     
  12. California Jack

    Millennium Member

    Yup, that would be me:embarassed:
     
  13. California Jack

    Millennium Member

    11/15/12. BP 135x5, 155x5, 175x5, 200x12 (280), 130x10x10x10x10x10
    Bent row 165x10x10x10x10x10
     
  14. California Jack

    Millennium Member

    11/16/12 30 minutes on treadmill
     
    #215 California Jack, Nov 16, 2012
    Last edited: Nov 16, 2012
  15. California Jack

    Millennium Member

    11/18/12. DL 135x5. 225x5. 265x5. 305x5. 350x13 (500)
    Box squats 135x5 205x3 255x3x3x3
    Planks
     
    #216 California Jack, Nov 18, 2012
    Last edited: Nov 18, 2012
  16. California Jack

    Millennium Member

    11/20/12 35 minutes on treadmill
     
    #217 California Jack, Nov 20, 2012
    Last edited: Nov 20, 2012
  17. California Jack

    Millennium Member

    11/21/12. BP 135x5. 165x3. 190x3. 212.5x9 (275). 130x10x10x10x10x10
    BR. 165x10x10x10x10x10

    Disappointed by the212.5x9 was thinking I'd get 10+ reps.
     
  18. BCR

    BCR BIGASS!!!!

    I like watching your progress Jack.

    We're doing the exact opposite now. You are bare bones, and I'm trying to hit everything 2x a week, except deads.

    You are making outstanding progress.
     
  19. California Jack

    Millennium Member

    Thanks. This stripped down 5-3-1 is really working.
     

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