I read the ebook and I know that he didn't start optimally. But I don't really see the advantage of aborting a cycle now and restarting instead of pulling through and then restarting when it really becomes necessary because he can't complete the required minimum anymore. Because as soon as he stalls and resets, it will be like starting all over - from a higher perceived max. And I don't see why he isn't progressing to a higher perceived max right now just because he started right in the middle of the progression and skipped some of the ground work.
I don't think he wastes a lot of time when he doesn't abort right now. And the point isn't really to achieve high rep sets imo, but the idea that a sub-maximal set with more reps is just as much work as a true 5RM, 3RM or 1RM set. The ground work that you complete finally allows you to pass your former 1RM max. So as long as he exceeds the minimum it's ok imo.

I'll follow this log. I didn't get good results from 5/3/1 unfortunately =/

I got good results on it. My strength-endurance went way up. I'm going back on it after long driving champs next week.

If you aren't getting >5 reps on your 5/3/1 day for your first couple cycles, then you should reset to lower maxes.

From what I've read, the keys are to go all-out on your main set of each workout, (maybe 1rep short of failure), and to start low. and eating enough of course


fwiw my bench went from 195x9 to 270x4 and 225x11 in 4 months

I think what I'm going to do is finish out this week. Calculate my 1RMs from my lifts, do the reload week then restart with fresh numbers and new assistance work (any thoughts on my plan if cycling them each month?)

also my 1 rep on the last bench workout was because I had a brain freeze & decieded that the last week was actually meant to be 5/3/1.

21/10
Week 2, W/O 10

Squat

135kg x5
152.5kg x3
170kg x4

Glute Ham Raise
3x10 BW (playing it safe after hurting my hamstring last week)


Leg press No idea how much the sleds weigh but its one of those enormous EFTS ones so i'm gussing a fair bit.

40x10
40x10
80x10
120x10
120x10

How many years to work up to your squat? Playing any Perth champs? I almost flew over there.

Ummmm not sure really. Lifted in high school and after school but never squatted more thaN 160. Came to the musket pit at the start of the tear and got up to 190 pretty quickly then wasn't until nationals in august that I finally squatted 200.

Probably play the PLO and the main event.

23/10
Week 4, W/O 11

Shoulders

Strict Military Press

42.5 x 5
47.5 x 3
52.6 x 4

Arnie presses
20s x 8
20s x 8
20s x 6

Dips to 50
17
14
9
6
4

Tosonator twin handles

20 swings
20
20


25/10
Week 4, W/O 12

Deadlifts

165 x 5
187.5 x 3
210 x 3

Goodmornings buffalo bar

3x 8x60

KB swings - 1 arm switching mid air

24x16
28x16x3


So thats the end of the first month of 5/3/1 and despite screwing up my %'s its been a pretty good month, got right back into the swing of the gym and got my lifts going way up.

I was going to reset them all to a lower % but I was talking to the gym owner today and theres a deadlift only comp December 5th, so my plan now is to line up my 4th week of deadlifts with that date and try lift in the mid 230kg's at a sub 90kg BW since it's just 1 more monthly cycle away, I dont feel like i'll stall on any lifts in the 2nd cycle even with the higher %'s.

Then once that month is done i'll reset everything.

http://i29.photobucket.com/albums/c2...1month1013.jpg Scan of my workout log.

I've got videos of my last two deadlift sets but youtube is being ******ed so i'll add them later.

Time to BBQ max chicken and get excited for NAAAAAAAAAAAAAAAS.

Deadlift 187.5x3

Deadlift 210x3 complete with funny "angry" noises.

And just cause I feel like it,



My son demonstrating proper foam rolling technique.

Cute kid. He looks well versed in the intricacies of deep tissue manipulation.
I want to be able to deadlift 200kg soo badly one day.

form looks good off the floor, but I very much dislike taking your breath at the top and touch and going on reps.

me too. I will, I think.

kid should be log pressing that foam roller by now.

touch and go also crushes when you don't touch in the right spot. watch how the bar moves horizontally at the beginning of every rep after the first. it's because you're putting it down around your knees and letting it go forward.

Yeh that's a good point about the touch and go. Definately think about that next time I hit it.

Bench

70x5
80x5
92x8

Chestsupported rows
20x12
40x12
50x8
50x7

Close grip bench
40x12
50x12
60x12
x7

Tosonator
2.5kg x 14
X12

Been really lazy with posting my workouts, going to try get through the backlog soon but to get it started i'm just posting tonights.

Deadlifts/shoulders

Deadlift

5 x 155
3 x 175
3 x 195


Suspended GM buffalo bar

100x5
140x5
160x3

Military press

5x40
3x46
5 x50

Standing arnie presses

6x 20kg
4x 20kg
6x 20

Just to keep track of it heres my last DL PR from a deadlift comp at my gym. 230kgs Deadlift @ 98kgs

Cycle 3 *week 1

30/12/09*

Bench

65x5
75x5
85x5

Flat Db press

25x12
X12
X10

Dips

13
7
7
6

Chest supported rows
- palms facing in

20x12
40x12
50x10
x9


Week 1 workout 2
2/01/10

Squats

105 x 5
122.5 x 5
137.5 x 10

Front squats
60 x 10
70 x 10
75x 10

GHR
10kg plate/BW
8/2
4/6
5kg/BW
4/6

Reverse hyper

80x10
120 x 10
x 10

**

Just realized that not only can I email my self my logs after a session I can also immediately post it here.

Nice one genius.

Squats make me want to die.

Merry new year.

That Bench workout should read 85x9 not x5.

Week 1 workout 3

Shoulders

Military Press

35x5
40x5
45x10

Seated Arnie KB press

16kg x 15
x14
x11

Rickshaw shrugs

40kg x 20
60 x 20
60 x 20

Seated bent over flys

20kg x 15
25 x 15
25 x 13

The Rickshaw. Pretty awesome piece of equipment, got thin, thick & super thick grips.



All our kettlebells.

5/01/10

Extra Workout

Prowler Sprints, 4 man 30m relay

11 sprints with 100kg on board.

Week 1 workout 4

Deadlifts

135x5
155x5
175x7

Power cleans

40 x 3
40 x 3
50 x 3
60 x 2

Saftey squat bar GM

60 x 8
60 x 8
70 x 8

45 degree back raise
BE
3x15

Abs

Kneel cable pulldowns

85lb x 15
95 x 10
x 10


This workout really, really.... REALLY sucked.

I got a cold from sleeping under freezing a/c this week and last night was the first time I'd felt properly normal for a while but i certainly struggled today.

Expected at least 8 for my last set of deadlifts and tried cleans again but just had no explosivness off the floor so that was a bit of a bust.

While I sure wasn't going through the motions I certainly didn't put up any numbers to be proud of though the way I'm feeling now I honestly don't think I had much more in me.

Week 2 workout 1

Squats

112.5 x 3
130 x 3
145 x 8

Front squats

70 x 10
80 x 10
85 x *10

GHR*

10kg / BW
8/0
0/10
0/10

Reverse hyper

120 x 12
x 12

Week 2 workout2 + extra exercises

Prowler sprints
30m / 5 man rotation
5 x 100
7 x 80

Bench

70 x 3
80 x 3
90 x 7

Flat bench db press

25kg x 15
x 14
x 13

*face pulls

70lbs x 15
80 x15
x 15