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5/3/1 - Cycle 5, Week 2, Day 4 - Squat

Warmup
60kg x 5
75kg x 5
92.5kg x 3

5/3/1
107.5kg x 3
120kg x 3
135kg x 3 + 5 = 8 reps

Joker Sets
140kg x 4
150kg x 3
155kg x 2
160kg x 2

Deadlift
60kg x 5
60kg x 5
60kg x 5
90kg x 5
90kg x 5
90kg x 5

Hammer Curls - lots
 
Last edited:
5/3/1 - Cycle 5, Week 3, Day 1 - Military Press

Warmup
30kg x 5
40kg x 5
50kg x 3

5/3/1
52.5kg x 5
60kg x 3
67.5kg x 1 + 6 = 7 reps. Rep PR.

Joker Sets
70kg x 4
72.5kg x 2
75kg x 2
77.5kg x 1

First Set Last
52.5kg x 11
52.5kg x 7
52.5kg x 6
52.5kg x 5
52.5kg x 5


Tricep Pushdown
7 sets
 
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5/3/1 - Cycle 5, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
70kg x 5
85kg x 5
102.5kg x 3

5/3/1
127.5kg x 5
150kg x 3
162.5kg x 1 + 4 = 5 reps

Joker Sets
165kg x 1
170kg x 1
175kg x 1
177.5kg x 1

First Set Last
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5
 
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5/3/1 - Cycle 5, Week 3, Day 3 - Bench Press

Warmup
60kg x 5
60kg x 5
70kg x 3
80kg x 1

5/3/1
95kg x 5
107.5kg x 3
120kg x 1

Joker Sets (back off sets in today's case)
110kg x 2
107.5kg x 3
105kg x 3
100kg x 4

First Set Last
95kg x 4
95kg x 4
95kg x 3
90kg x 4
90kg x 4

Hammer Curls
6 sets of 7 reps - 18kg per hand

DB Shrugs
4 sets of 15 reps with 30kg per hand

Seated Row
4 sets of 12-16 reps
 
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I've started doing the Joker sets & FSL as well. I'm really liking the additional volume. Especially since my I reset my training max pretty low - how are you feeling about it?
 
calvus said:
I've started doing the Joker sets & FSL as well. I'm really liking the additional volume. Especially since my I reset my training max pretty low - how are you feeling about it?
Click to expand...

I really enjoy it. Nice to get some heavier work in if I'm feeling good that day and the extra volume is good. Hope it works out for you.
 
Seems the stuff from Beyond 5/3/1 is making the programme even better. Be interesting to see what happens to people's Joker sets once the training max gets above their actual max...FSL is a great idea though.
 
Flash_Monsta said:
Good job hitting that OHP PR, Milky.
Click to expand...

Thanks Flash, hope I can eek out another elusive 1 rep PR on it soon.


Obscure Terror said:
Seems the stuff from Beyond 5/3/1 is making the programme even better. Be interesting to see what happens to people's Joker sets once the training max gets above their actual max...FSL is a great idea though.
Click to expand...

Yeah I enjoy the changes to the program. With regards to the Jokers and increase in training maxes, I'm sure some resetting will have to be done when that happens and if I'm struggling with it.

In other news, my on/off knee pain has returned, I've been doing some process of elimination on what could be causing it and it seems to be particularly bad when I do my series of nightshifts, which are 12 hours each, mainly spent sitting down, with another couple of hours sitting on the train to / from work. Not a fan of medically self assessing (but I have done anyway) and it sounds like it could be chondromalacia:

"It can develop in skiers, runners, cyclists, and soccer players, especially if someone is knock-kneed or flat-footed.

The pain of chondromalacia occurs in the front or inside of the knee. The pain is generally worse with activities such as running, jumping, using stairs, or kneeling. The pain is also typically worse after prolonged sitting with the knees bent. This pain is called the "theater sign" of chondromalacia."

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=43529

I've checked up on prevention & treatments and some of this I should be doing anyway, but I need to be more consistent with it.

-Warm up and stretch before you participate in athletic activities. (duh)
- Do exercises to strengthen the leg muscles around your knee, especially the muscles in your thigh called the quadriceps. (duh)
- Applying ice after exercise and as needed for pain or swelling
- Taking a nonsteroidal anti-inflammatory drug, such as ibuprofen (Advil, Motrin and others), to relieve your knee pain and ease any swelling
- Taking other pain relievers, such as acetaminophen (Tylenol), which may also relieve pain

I'm also thinking of investing in some knee sleeves (not wraps), have had good service from Strength Shop before so will likely use them again for these, unless anyone here has tried them and would advise against them:

https://www.strengthshop.co.uk/strengthshop-double-ply-thor-knee-sleeves.html

Really in pain at the moment, squats in the morning could be interesting.
 
5/3/1 - Cycle 5, Week 3, Day 4 - Squat

Warmup
20kg x 5
20kg x 5
60kg x 5
75kg x 5
92.5kg x 3

5/3/1
112.5kg x 5
127.5kg x 3
142.5kg x 1 + 4 = 5 reps

Push Press
20kg x 3
60kg x 3
70kg x 3
72.5kg x 3
80kg x 2
85kg x 2
90kg x 1
92.5kg x f
92.5kg x 1
95kg x 1

Hammer Curls
18kg per hand 3 sets of 8 reps
 
5/3/1 - Cycle 5, Week 4, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
37.5kg x 5
45kg x 3

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 3 = 8 reps.

Joker Sets
65kg x 5
67.5kg x 3
70kg x 3
72.5kg x 1

First Set Last
47.5kg x 14
47.5kg x 7
47.5kg x 6
47.5kg x 5

Seated Row
6 sets of 10 reps
1 set of 15 reps

Squat
80kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
 
AM Session

Squat
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1 belt
160kg x 1 belt
170kg x 1 belt
170kg x 1 belt
170kg x 1 belt
 
5/3/1 - Cycle 5, Week 4, Day 2-Deadlift

Warmup
60kg x 5
70kg x 5
85kg x 5
105kg x 3

5/3/1
112.5kg x 5
130kg x 5
147.5kg x5 + 3 = 8 reps

Joker Sets
152.5kg x 4
160kg x 4
162.5kg x 4
170kg x 3

First Set Last
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
 
From yesterday:

5/3/1 - Cycle 5, Week 4, Day 3 - Bench Press

Warmup
60kg x 5
60kg x 5
77.5kg x 3

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 3 only
107.5kg x 2
107.5kg x 2
107.5kg x 1

First Set Last
82.5kg x 8

Lat Pulldowns - 70 reps in total
Tricep Pushdown - 75 reps total

Notes
Some aches and pains coming into the session caused me to bail out at 3 reps on 107.5kg instead of doing 5. Not a great session by any means. The lat pulldowns and tricep pushdowns were light for a bit of pumpage.
 
5/3/1 - Cycle 5, Week 4, Day 4 - Squat

Warmup
60kg x 5
70kg x 5
90kg x 3

5/3/1
100kg x 5
115kg x 5
130kg x 5 + 5 = 10 reps, probably a rep PR

Joker Sets
140kg x 4
145kg x 3
150kg x 3
155kg x 2

First Set Last
100kg x 5
100kg x 5
100kg x 5

Everything from the 130kg for 10 onwards felt like cardio.
 
Started with a 50 minute incline treadmill walk before weights.

5/3/1 - Cycle 5, Week 5, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
52.5kg x 3
60kg x 3
67.5kg x 3 + 2 = 5 reps

Joker Sets
70kg x 3
72.5kg x 2
75kg x 1
75kg x 1
75kg x 1

First Set Last (Second Set Last today as couldn't be bothered to mess around with the plates)
60kg x 5
60kg x 5
60kg x 5

Hammer Curls
12kg each hand x 12 reps
16kg each hand for 3 sets of 10 reps
 
PM Session

Squat
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 2
105kg x 2
120kg x 2
125kg x 1
130kg x 1
135kg x 1
140kg x 1
145kg x 1
150kg x 1
155kg x 1
160kg x 1
165kg x 1
170kg x 1

Bench Press
60kg x 3
70kg x 3
80kg x 3
90kg x 1
100kg x 1
105kg x 1
110kg x 1
115kg x 1
100kg x 3
60kg x 18

BW 94kg
 
belph said:
Good benching, brah
Click to expand...

Thanks, although I'm struggling with bench a bit at the moment, so think another bench session in the week may help.

Was meant to bench today, but when I got to the gym it was rammed, so I got a bar, found myself a quiet corner (where the "functional" training is meant to occur) and did some overhead pressing:

Overhead Press
20kg x 10
40kg x 5
40kg x 5
40kg x 5
45kg x 5
45kg x 5
50kg x 5
50kg x 5
55kg x 5
55kg x 5
60kg x 5
60kg x 5
60kg x 5
65kg x 3
65kg x 3
65kg x 3
70kg x 1
70kg x 1
70kg x 1

By the end of that the gym had quietened down, so I went and did bench:

5/3/1 - Cycle 5, Week 5, Day 2 - Bench Press

Warm up
60kg x 5
70kg x 5
80kg x 3

5/3/1
90kg x 3
100kg x 3
112.5kg x 2 only, no spotter so bottled the third rep.
 
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