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Jack's 5-3-1 Log

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

  1. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8/3/11 man oh man I have gotten weak.

    Press. 45x5 95x5 115x5x5x5
    Squat 45x5 95x10 135x10x1
    Bent row 95x5 135x5 155x5x5x5
    Situps bwx20
    Hammer curls 35x6
     
  2. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999

  3. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    8/6/11 bp. 95x5, 135x5, 155x5x5x5
    Squat. 45x10, 95x10, 145x10x10
    Calf raise 145x12x12
    Sldl 145x12x12
    Rolloutsx2x2
    Tabata jump rope

    Still taking it easy. Joints still not ready for hard training. Knees and elbows are complaining a little.
     
  4. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    Thats quite a bit of volume there Jack.
     
  5. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    Maybe. But the intensity is low and frequency is only 2x weekly.

    Thanks for reading.
     
  6. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    10x10 and 12x12 is high in my book, anyday. :supergrin:
     
  7. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    Ah, it is a notation issue. I never know if 200x5x3 or 200x3x5 means three sets of five with 200 pounds. So if I was doing 200 pounds for three sets of five I would write it 200x5x5x5. So I did two sets of twelve. I guess it became a problem since I only did two sets. I get it now
     
    Last edited: Aug 10, 2011
  8. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    8/9/11. Trying to see if I my joints could handle heavier loads. I worked up to what felt like heavyish weight for a single.

    Press45x5 95x4 115x3 125x2 135x1 145x1 150x1. 155x1
    Squat. 95x5. 135x4. 185x3 225x2 255x1 265x1 275x1
     
  9. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8/10/11 20 minute intervals on treadmill
     
    Last edited: Aug 10, 2011
  10. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8/10/11 1 sandbag clean and press,1 sb squat, 1siyup, 2 sb c&p, 2 sb squats, 2siups..... 10 sb c&p 10 sb squats, 10 sirups


    Completed in 18:10

    This is 1:21 faster than I did this workout last time

    Hahaha, I didn't spell sit-up correctly one time.
     
    Last edited: Aug 11, 2011
  11. dotsun

    dotsun Shark Stomper

    1,201
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    Mar 25, 2007
    Knoxville, TN
    I was just about to post that I have much to learn as I have no clue wtf jack's talking about. :rofl:
     
  12. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    Oh ok. LOL.

    I was thinking I needed to get my butt in gear. :rofl:

    For me personally if I did 200 for 3 sets of 5 I would write it as 200x3x5.

    We need to come up with and International standard. :supergrin:
     
  13. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    6/12/11. Played 45 minutes of basketball with two 14 yo.
     
    Last edited: Aug 13, 2011
  14. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    I used to post a lot on a strength forum where they would say 200 pounds for five reps and three sets would be 200 x 5 x3. So I used my on method thinking it was less confusing, haha
     
  15. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8/13/11. Bp 45x5 95x4 135x3 185x2 205x1 215x1
    DL 135x5 225x4 275x3 325 x2 345x1 3)65x1 385x1
    About five minutes of interrupted rope jumping
     
  16. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    I believe I got my formula from Joe Weider's book "Bodybuilding: The Weider Approach".

    So I KNOW my way is correct. :supergrin:
     
  17. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
  18. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    8/17/11 press 45x5 90x5 110x5. 120x8
    Squat 135x5 160x5 185x5 210x8

    Four rounds for time of sb pressx10, sb squatx10, bent row 135x10, sit upsx10, 60 sec rest

    Completed in 10:45

    Was planning on five rounds but could only finish four
     
    Last edited: Aug 17, 2011