5/3/1 Log

[csaba2208]

Hi guys/gals,

I'm starting a new log doing 5/3/1 and want to slowly regain/surpass my previous numbers at a much lower bw (currently sitting at 89.5kg).

Previous prs at 110kg bw
Squat - 217.5kg x6
Bench - 133.5kgx4
Incline -
Press - 92.5kgx5
Deadlift - 235kgx7

Training History:
2013-216: BB stuff, never trained lower body
2016-2019: Found SS, did SSNLP followed by stint of TM, then 531
2020: covid (kb/bw at home as gyms were closed in the UK for a long time multiple times)
2021-2023: Inconsistent "training" with KBs consisting

The hunger for real strength training has returned and I feel it's time to get back into "proper" training (for me). Tested RMs and predictably, they were laughably weak relative to my history, but not as low as I'd expected after such a long layoff from the barbell + being much lighter. Some would say I should LP my way back up, but with a 2 year old, a good night's sleep (recovery) is not guaranteed and most importantly I'm not in a rush to stall out. Additionally, the next few months will make little difference in where I end up in the next 5 years imo

[csaba2208]

Cycle 2 - 3s week
DAY I
Supersetted main lifts and back off work.

Squat
107x3
122x3
137x7 (@6)
5x5 @ 107 (fsl)

Incline Press
59x3
67x3
75x7 (@7)
5x5 @ 67 (ssl)

[DanCR]

Welcome, @csaba2208. Looking forward to following your progress.

[csaba2208]

Thank you Dan! Great to be a part of the community. Lots of great content and many names I recognise from the SS forums...small world lol

[Clearwater47]

Yes, welcome! I'm eager to see how you progress.

Are you running a specific template, or just using the 5/3/1 progression for main lifts?

[csaba2208]

Just using the standard 5/3/1 progression with 5x5 back offs to get in the volume. Volume is first set last for sq/dl and second set last for pr/incl (I've found these need more intensity, and bar speed is still good). I'm also going to be adding only 2kg/1kg to the TM's after each cycle.
Plan to cycle intensity too with 5's week being just for reps, additional reps on 3s to an rpe 6-7 ish and then 5/3/1 week go to @8-9

[Clearwater47]

Sounds like you've given it some good thought. Should work out well for you.

[csaba2208]

Day II

Once I can chin bw +25-35kg for a set of 5, I will be implementing 5/3/1 for chins (credit to @DRice311 ), but for now, will keep trying to linearly progress them weekly (add 2kg to all sets once I hit 5 on the top set).

Chins
bw x3
+5kg x1
+12kg x5
+10kg x5
+8kg x5
bw x5,4,4

Cable Rows
3x15 @ 60

Cable Curls
3x20

[csaba2208]

Day III

Sleep has been inconsistent the last couple of days as my 2 yr old son has not been well, but managed to get the work in.

Press (did sets of 4 chins between every set including warmups, I think I did 11) Not taxing, and never should have abandoned them....
50x3
57x3
64x7 (@6)
5x5 @ 57 (SSL)
Hopefully I will still say I made the right call using SSL instead of FSL for presses in a few weeks. I feel it gives me the right amount of hard for back offs while still maintaining good bar speed.

Deadlift (did sets of 6 dips between all sets including warmups)
117x3
134x3
151x5 (@6)
5x5 @ 117 (FSL)
Been dealing with some adductor soreness following squat days, even 2-3 days later so wasn't sure how this would go, but the fact I managed to get the work in tells me it's not major.

[csaba2208]

Cycle 2 - 531 week
Day I

Squat
114x5
130x3
145x8 @8
5x5 @ 114 (FSL)

Incline
63x5
71x3
79x9 @8.5
5x5 @ 71 (SSL)

Weighted Chins
14x5 12x5 10x6 BW 665

Don't know why I still fight it, but my performance seems to be best when training twice a week. At almost 37, I forget I don't recover like I used to in my late 20s. Will be doing sq/inc ohp/dl for the foreseeable future.

[csaba2208]

Cycle 2 - 531 week
Day II

Press (sets of 5 chins between all sets)
54x5
61x3
68x6 (@8.5)
5x5 @ 61

Deadlift
126x5
142x3
159x3 (@5/6)
5x5 @ 126
- adductor/hamstring soreness still giving me grief on day 2 and had to cut top set short. Backoffs weren't an issue. Daily walking and stretching isn't helping the soreness. I'm going to start incorporating sets of 5-10 rdl/squat supersets a few times a day with the empty bar on days between squat and deadlift days and see if that helps.

[csaba2208]

5s week
Day I

I previously said after the 531 week I'll take the 5s week easy and just do the minimum reps. However, training twice a week and making sure to keep a little in the tank on final sets has got me recovering well and itching to push the final set. Until my body tells me otherwise, I'll keep pushing the main sets hard.

Squat
101x5
116x5
131x13 @7/7.5
25 reps @ 101 (FSL)

Incline
55x5
63x5
72x10 @8.5
30 reps @ 63 (SSL)

Weighted Chins
16x4
14x4
12x4

[houzi]

5s week
Day I

I previously said after the 531 week I'll take the 5s week easy and just do the minimum reps. However, training twice a week and making sure to keep a little in the tank on final sets has got me recovering well and itching to push the final set. Until my body tells me otherwise, I'll keep pushing the main sets hard.

This is something that Im thinking about too. Training heavy barbell stuff only twice a week generally has me feeling pretty fresh. I think deadlifts will be the only lift that I keep reps in the tank if I know the following week is going to be something fun.

(saying this knowing full well I love doing AMRAPs on deadlifts and wont follow my own advice)

[csaba2208]

@houzi Guess it also comes down to belief that one can make great progress with such little time in the gym. Having 5 days "off" not only keeps me super focused on each session but other bonus is it really helps me stay on top of nutrition. Haha for deads, you read my mind

[csaba2208]

@houzi Great article from Dan John on minimalism

[csaba2208]

5s week
Day II

Press
47x5
54x5
62x9 @ 7
30 reps @ 54

Deadlift
110x5
127x5
144x6
25 reps @ 110

Took it easy on deadlift as the adductor tenderness is just not going away post squatting (only left leg is causing issues). It's clear the adductor is lagging and I'll have to start incorporating some adductor specific work on off days to remedy this.

[DanCR]

Great article from Dan John on minimalism

This was fantastic. Thanks for sharing it.

[Clearwater47]

Great article from Dan John on minimalism

This was fantastic. Thanks for sharing it.

+1
Great article

[houzi]

@houzi Great article from Dan John on minimalism

Thats a really great article.

The part where he mentions "what were you spending your time on, if just two days is working" is something that clicked with me a few years ago. I was training 3-4 days a week, with reasonably high frequency, and for whatever reason I kept missing bench sessions. However despite those missed sessions my bench strength kept going up..... Decided to do everything 1x a week and it went really well. Obviously theres a ton of variables at play (volume, intensity, body size, strength, etc) but its certainly something to think about.

[csaba2208]

3s week Day I
Having to do back to back sessions this week due to work and family commitments, so didn't push last set.

Squat
108x3
124x3
139x5 @ easy
5x5 @ 108

Incline
59x3
68x3
76x5 @ easy
5x6 @ 68

Weighted Chins - Weight and/or reps are improving weekly. Next week we move up to 18kg for the top set.
16x5
14x4
12x5