Bibbyboi's 5/3/1 workout log

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 6 years ago '04        #41
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 1 Day 3

Bench-105 x 5, 135 x 5, 160 x 3, 175 x 5, 200 x 5, 225 x 10*
Bench Press- 135 x 10 x 5
 6 years ago '04        #42
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 1 Day 4

Squat- 105 x 5, 135 x 5, 160 x 3, 175 x 5, 200 x 5, 225 x 10*
Hang Clean- 135x3, 155x3, 160x3, 160x3,160x3

Not sure if I should have upped the weight for my last set of squats but it was easier to just throw on 2 plates than whatever 220 would have been. I got 10 pretty easy. We'll see how that transfers over to the heavier lift days.

Also hang cleans were pretty easy and that's the heaviest I've done. My goal is to get 205 for 3 one day.

I've been having to reduce the volume because I'm working out with the basketball team that i coach and I don't have as much time to do what i need to anymore. It's ok though, I've been doing plyo's with them to help with my jumping and athleticism.
 6 years ago '04        #43
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 2-

Just going to list the 5/3/1 sets I did. I didn't do that much accessory work due to time constraints.

Press-60x5, 80x5, 95x3, 110x3, 125x3, 145x7
Deadlift-135x5,160 x 5, 190 x 3, 201 x3, 255 x 3, 287 x 10

Going to my friends house to do my bench and squat day. My schedules been kind of hectic.

Also should i adjust my weights for squat and deadlift since I'm hitting 10 on my 3's days? Or just keep it and try to hit new prs?


Last edited by bibbyboi; 10-11-2012 at 01:01 AM..
 6 years ago '04        #44
enetblazin4eva 4 heat pts
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Increase your Wender's Training Max by 10lbs for the lifts that are 'too easy' on week 3.....
 6 years ago '04        #45
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 2
Bench Press-105x5, 135x5, 160x3, 185x3, 215x3, 240x10*

Felt kind of weak on the 215 then completely sh*tted on 240. I honestly had 2 maybe 3 more reps in me. IDK how I increased that much in that short of time but good lord I felt like an animal after that.


Last edited by bibbyboi; 10-11-2012 at 01:02 AM..
 6 years ago '04        #46
bibbyboi 28 heat pts28 OP
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 enetblazin4eva said:
Increase your Wender's Training Max by 10lbs for the lifts that are 'too easy' on week 3.....
Thanks man. I'm going to stick with the weights just so I can see how much I improved on the 3's then recalculate for the next wave. I'm mentally focused on k!lling my last numbers now. I might need to get into the gym tomorrow to get my squats in. Didn't have any way to squat today.
 6 years ago '04        #47
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 2

Squat 105 x 5, 135 x 5, 155 x 3, 180 x 3, 210 x 3, 235 x 11
Front Squats 135 x 10 x 3


Last edited by bibbyboi; 10-11-2012 at 01:02 AM..
 6 years ago '04        #48
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 3

OHP- 65 x 5, 80 x 5, 100 x 3, 120 x 5, 155 x 3(put the wrong weight on), 155 x 6*

I was wondering why 145 felt so heavy. fu*king put 155 on by accident.


Last edited by bibbyboi; 10-11-2012 at 01:02 AM..
 10-09-2012, 05:54 AM         #49
Sid 6point7 
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 bibbyboi said:
OHP- 65 x 5, 80 x 5, 100 x 3, 120 x 5, 155 x 3(put the wrong weight on), 155 x 6*

I was wondering why 145 felt so heavy. fu*king put 155 on by accident.
That sh*t happens time to time.
 6 years ago '04        #50
bibbyboi 28 heat pts28 OP
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 Sid 6point7 said:
That sh*t happens time to time.
I'm usually pretty good at catching it before but I totally spaced out.

Man pushing my chest and legs days back really messed up my schedule. My legs were to sore to Deadlift today. Gonna try to get them in tomorrow. And my chest is still sore. Hope its better by Thursday.
 6 years ago '04        #51
bibbyboi 28 heat pts28 OP
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Wave 2 Week 3

Deadlift- 135 x 5, 160 x 5, 190 x 3, 235 x 5, 270 x 3, 300 x 10*

Did the 300 easy. Think I'll readjust for the next wave.
 6 years ago '04        #52
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
Wave 2 Week 3

Bench-105 x 5, 135 x 5, 160 x 3, 200 x 5, 225 x 3, 255 x 6*

Think I could have gotten more reps but the bench I have to use at the school that I coach basketball at is really terrible for benching. It's pretty much U shaped so you have to have kind of long arms for it I had only had one of the less experienced kids spotting me and he almost k!lled me on the 225 lol. He gave me a lift off but he also pushed the bar forward and I almost lost it. So when I went for the 255 I was really worried about re-racking it. Needed to have enough energy to do it myself in case he messed up.


I was thinking about trying some singles during my deload week. Think that would be alright? I haven't been able to get in that much accessory lifts the past week so i figure i catch up on those and try some heavy singles. Really want to hit 300lbs on my bench.

Also I'm pretty sure i need to re-calculate my deadlift, squat and bench numbers.
 10-12-2012, 05:35 AM         #53
Sid 6point7 
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 bibbyboi said:
Wave 2 Week 3

Bench-105 x 5, 135 x 5, 160 x 3, 200 x 5, 225 x 3, 255 x 6*

Think I could have gotten more reps but the bench I have to use at the school that I coach basketball at is really terrible for benching. It's pretty much U shaped so you have to have kind of long arms for it I had only had one of the less experienced kids spotting me and he almost k!lled me on the 225 lol. He gave me a lift off but he also pushed the bar forward and I almost lost it. So when I went for the 255 I was really worried about re-racking it. Needed to have enough energy to do it myself in case he messed up.


I was thinking about trying some singles during my deload week. Think that would be alright? I haven't been able to get in that much accessory lifts the past week so i figure i catch up on those and try some heavy singles. Really want to hit 300lbs on my bench.

Also I'm pretty sure i need to re-calculate my deadlift, squat and bench numbers.
Absolutely. Go for some new 1rep maxes if you're feeling it, I think that's the best time to do it. Plug in your new numbers and start a new wave...
 10-12-2012, 09:28 AM         #54
tech5c 
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 bibbyboi said:
I was thinking about trying some singles during my deload week. Think that would be alright? I haven't been able to get in that much accessory lifts the past week so i figure i catch up on those and try some heavy singles. Really want to hit 300lbs on my bench.

Also I'm pretty sure i need to re-calculate my deadlift, squat and bench numbers.
Deload week is to deload, not test a rep max. Also you are only on your second cycle so there's no need to re-calculate any of your maxes. Wait at least 4-5 cycles.

If you want to switch it up on 531 look up "3/5/1 for Powerlifters". In this the 3's and 5's weeks are switched and a couple singes are added to the 3's and 1's week (90% of tested max).
 6 years ago '04        #55
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
 Sid 6point7 said:
Absolutely. Go for some new 1rep maxes if you're feeling it, I think that's the best time to do it. Plug in your new numbers and start a new wave...
 tech5c said:
Deload week is to deload, not test a rep max. Also you are only on your second cycle so there's no need to re-calculate any of your maxes. Wait at least 4-5 cycles.

If you want to switch it up on 531 look up "3/5/1 for Powerlifters". In this the 3's and 5's weeks are switched and a couple singes are added to the 3's and 1's week (90% of tested max).
Thanks for all the help both of you.

Tech are you sure i shouldn't add weight yet? There were a few things online saying to increase the weight by 5lbs for bench/ohp and 10lbs for squat/dl after every cycle. Also it seems weird to be hitting 10+ reps on my 3's and 1's days on certain lifts.
 10-12-2012, 10:49 AM         #56
tech5c 
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 bibbyboi said:
Thanks for all the help both of you.

Tech are you sure i shouldn't add weight yet? There were a few things online saying to increase the weight by 5lbs for bench/ohp and 10lbs for squat/dl after every cycle. Also it seems weird to be hitting 10+ reps on my 3's and 1's days on certain lifts.
Yup you are supposed to be adding weight to your "training max" each cycle (5# for presses / 10# for squat-pull).

I didn't say to not add weight I said it's too early to re-calculate your "tested max".

Training max and tested max are two different things.

As you do more cycles the reps will begin to lower.

Let's say my tested OHP max is 215. This would mean my cycle 1 "training max" is 195 (90% of tested max). My last set on the 1's week would be 185 (85% of tested max). 185x7 would give me a theoretical max of 215.

Next cycle my "training max" would be 200 and last set of 1's week would be 190 but my "tested max" remains 215.
 6 years ago '04        #57
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
 tech5c said:
Yup you are supposed to be adding weight to your "training max" each cycle (5# for presses / 10# for squat-pull).

I didn't say to not add weight I said it's too early to re-calculate your "tested max".

Training max and tested max are two different things.

As you do more cycles the reps will begin to lower.

Let's say my tested OHP max is 215. This would mean my cycle 1 "training max" is 195 (90% of tested max). My last set on the 1's week would be 185 (85% of tested max). 185x7 would give me a theoretical max of 215.

Next cycle my "training max" would be 200 and last set of 1's week would be 190 but my "tested max" remains 215.
OK that's what i was thinking. I didn't even add weight between the cycles/waves. lol. I'll add them next wave. Thanks again. I need to stop being a cheap a.ss and buy the damn book already. lol.
 10-12-2012, 02:12 PM         #58
Sid 6point7 
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If you're feeling it, you're feeling it. Deload week or not. If you think you've got the energy and extra motivation why not test yourself and see where you're at with your lifts?

Soemtimes stepping outside of your comfort zone can be liberating.
 6 years ago '04        #59
enetblazin4eva 4 heat pts
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$11,180 | Props total: 770 770
OP could be progressing too easily cause of the lack of a.ssistance work.........
 6 years ago '04        #60
bibbyboi 28 heat pts28 OP
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$11,465 | Props total: 2682 2682
 enetblazin4eva said:
OP could be progressing too easily cause of the lack of a.ssistance work.........
I only really cut back on the a.ssistance this last week. The rest I pretty much did big but boring plus a couple other lifts but didn't log them.

I will be picking up with the a.ssistance work from here on out. Also going to cut or at the very least maintain my weight and work a lot more on plyo's. I have to dunk before I'm too old to even have a chance.
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