5/3/1: Reigniting The Shoulders

The Long Hiatus

During my peaking program with Sheiko the shoulders took a back seat to the illustrious “Big 3” which are comprised of the Squat, Benchpress & Deadlift. My Sheiko program was set to run for about 4 months (~16 weeks) however about halfway through the normal Sheiko routine I decided to take a meet with only 5 weeks notice and immediately switched from the “default” Sheiko routine to one geared more towards competition preparation. Regardless, the shoulders, specifically the military press, took a backseat to this style of training. It was time to bring them back into full rotation now that I’ve returned to 5/3/1.

Figuring It Out

Seeing as how I hadn’t training the press in such a long time I wasn’t sure what poundage to use as my starting point for another 5/3/1 cycle. The training weight used for any of the big lifts in 5/3/1 is determined by either taking your known TRUE MAX (ie: your PR) or by programming it based on your heaviest weight that the most reps and then using Wendler’s max calculator.

135 x 6 = 810

810 x 0.0333 = ~27

27+135 = 162

So for training purposes we’ll round down to 160lbs. This is considered the THEORETICAL MAX, and is NOT used to calculate working weights for sets. Instead we take 90% of the THEORETICAL MAX and then use that number to discover our working sets.

160 x .9 = 145

So now we have our TRAINING MAX of 145lbs. Now we can lay out the plan! 5/3/1 focuses on weight variances based on what week of the cycle you are in. These are all determined by percentages laid out by Wendler in the 5/3/1 book. For this week, which was 3×3 (3 sets of 3 reps, last set is 3+ reps, also known as AMRAP = As Many Reps As Possible) you will see my working sets based on 70%/80%/90% of 145lbs.

5/3/1 – PRESS – C1W2D3x3

BW = 240.2lbs

SHOULDER PRESS
65×5 (warmup)
85×3 (warmup)
105×3
120×3
135×6

CLOSE GRIP BENCHPRESS
105×8
135×8
165×6

SEATED DB MILITARY PRESS
40×18
50×16
60×10
42.5×16

BARBELL SHRUG
135×10
225×10
185×26

TRICEP DIPS
BW+45×20
BW+45×17
BW+55×13

STRAIGHT BAR BICEP CURL
65×10
75×10
45×20

@DJBEANPOLE

Returning to 5/3/1

A New Road Ahead…

Recently I finished my first powerlifting competition and after some rest and recovery I decided to return to a maintenance 5/3/1 program. Prior to this I was using a Sheiko Peaking program to tune my body and CNS towards the challenge of lifting the most weight possible in a single repetition. Now that my powerlifting meet is over its time to switch out of Sheiko and into something different… and that is my old 5/3/1 program (with a few tweaks). I will eventually get around to posting my powerlifting results and the reasoning behind using Sheiko for training for it (and perhaps I’ll switch to something else after 5/3/1 such as the Cube or Westside), but for now I hope you will follow me as I try to get back into the habit of repping 5-10+!

3/20/2014

Bodyweight: 237.4lbs
5/3/1
CYCLE: 1
DAY: SQUAT, 3×5

SQUAT
135×5
185×5
215×5
250×5
285×6

STIFF LEGGED DEADLIFT
135×10
145×10
155×10

LEG PRESS
193×10
283×10
373×10
463×10
513×15

CALF RAISES (SMITH MACHINE)
225×10,10,10

ROWING MACHINE
5K in 24:40

AB CIRCUIT

@DJBEANPOLE

ANS Performance RITUAL & DILATE Daily vLOG #2

DAY 2: SHOULDERS

5/3/1
CYCLE: 11
DAY: OHP, 3×5
PRE: 2.5 scoops RITUAL & 6 caps DILATE 30 mins prior

OVERHEAD PRESS
65×5 (wu)
80×5 (wu)
95×3 (wu)
105×5
120×5
135×10

CLOSE GRIP BENCHPRESS
120×10
145×10
165×10

PENDLAY ROW
165×10,10,10,10,10

BARBELL SHRUGS
275×10
295×10
315×10
325×10 (strapped)
335×10 (strapped)
225×20

SKULLCRUSHERS
100×8
90×10,8
80×10,8

NO-ATTACHMENT PULLEY PUSHDOWN
15×10 both arms
10×12,12 both arms

– DJ

ANS Performance RITUAL & DILATE Daily vLOG #1

DAY 1: BACK

5/3/1
CYCLE: 10
DAY: DEADLIFT, 5/3/1
PRE: 2 scoops Ritual & 4 pills Dilate 30 mins prior

DEADLIFT
170×5 (wu)
215×5 (wu)
255×3 (wu)
320×5
365×3
405×7

FRONT SQUAT
150×5
170×5
195×5

LYING LEG CURL
130×10,10 chest up
135×10
150×10
170×9

LEG EXTENSION
160×10
180×10
200×10
210×10
220×10

– DJ

PURUS LABS: Condense + DPOL Daily vLog #14

DAY 30: LEGS

5/3/1
CYCLE: 8
DAY: SQUATS, 3×3

SQUATS
120×5 (warmp)
150×5 (warmup)
180×3 (warmup)
210×3
240×3
270×12

STIFF-LEGGED DEADLIFT
170×8
205×8 (sustained an injury here )
225×6

LEG PRESS
485×10
535×8
575×8
625×5

BARBELL LUNGES
95×10,10,10

CHEST-UP HAMSTRING CURL
105×10
125×10,10

LEG EXTENSIONS
210×10
225×10
240×10
255×10

SEATED CALF RAISE
90×20
125×16
135×15
90×20

Final Review up on Monday!

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #12

DAY 21: CHEST & TRIS

BODYWEIGHT: 261lbs (+9lbs)

5/3/1
CYCLE: 8
DAY: BENCHPRESS
3×5
PRE: 2.5 scoops CONDENSE

BENCHPRESS
140×5 (warmup)
165×5 (warmup)
180×5
210×5
235×9
225×7
205×10
185×12

INCLINE BENCHPRESS
135×10,10,10
185×3

INCLINE DUMBBELL PRESS
75×8,8,5

INCLINE DUMBBELL FLY
50×10,6
40×10,10

MACHINE FLY
205×10,10,10,10

TRICEP DIPS
BWx5
BW+30×10,10,10
BWx10

DUMBBELL OVERHEAD EXTENSION
60×10
65×10,10

OVERHAND/UNDERHAND PUSHDOWN SUPERSET
70×10/40×10
85×9/50×10
85×10/50×10
70×10/40×10

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #11

DAY 20: BACK (and a bit of everything)

5/3/1
CYCLE: 8
DAY: DEADLIFT
3×5
PRE: OBVIOUS

Did my AB CIRCUIT before even leaving the house

DEADLIFT
165×5 (warmup)
205×5 (warmup)
250×3 (warmup)
270×5
315×5
350×12

FRONT SQUAT
120×10
145×10
165×10

BENT OVER ROW
195×12
215×10
235×8
225×6
135×15

KROC ROW
65×10
95×8
50×30

LAT PULLDOWN
150×10,10,10
180×8
120×10

CLOSE GRIP PULLDOWN
140×10,10
160×10
180×8
120×5

SEATED UNDERHAND WIDE ROW
120×10
140×10,10

HAMSTRING CURLS
175×10,10 head down
90×10 chest off bench
110×10 chest off bench (really isolates the hamstrings)

LEG EXTENSIONS
175×10
190×10
205×10

BARBELL CURL
100×10,10,8

BARBELL REVERSE CURL
70×10,10,10

PREACHER CURL – BFRT
25×30,15,15,15

STATIONARY BIKE HIIT – 15 minutes

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #10

DAY 11: SHOULDERS (with a splash of TRICEPS)

5/3/1
CYCLE: 8
DAY: OVERHEAD PRESS
3×5
PRE: 2x Condense in the ****ing car of the gym parking lottttttt

OVERHEAD PRESS
65×5 (warmup)
80×5 (warmup)
100×3 (warmup)
105×5
120×5
140×7

CLOSE GRIP BENCHPRESS
115×10
135×10
155×10

SEATED DB SHOULDER PRESS
75s x 8,8,5
60s x 13

DB SIDE LATERALS
45s x 10,10 … left hand hurt so I dropped the weight and kept form strict as FFFFFFFUUUUU
25s x 10
30s x 8,8

BARBELL FRONT RAISES
65×10,10,10
45×15
25×6 2 second hold at top

DB REAR DELT FLIES
35s x 10
40s x 10
45s x 10

BARBELL SHRUG
315×10
325×10
335×10
225×20
135×25

FACE PULL
50×10
57.5×10
65×10
72.5×10

TRICEP DIPS
BWx10,10,10,10,10

KNEELING TRICEP ROPE SEPARATION
20×10
25×10
30×10
35×10

TRICEP PULLEY PUSHDOWN – BFRT
5×30,15,15,15 ea arm

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #8

DAY 9: CHEST/TRIS

5/3/1
CYCLE: 7
DAY: BENCHPRESS
5/3/1
PRE: Condense 2x 10min. prior

BARBELL BENCHPRESS
135×5 (warmup)
160×5 (warmup)
200×5
230×3
255×5

INCLINE BENCHPRESS
125×5
145×5
165×5
back to…

BARBELL BENCHPRESS
225×7
205×8
185×12

DB INCLINE PRESS
75s x 8,8,5
60×7

DB INCLINE FLY
45s x 10
50s x 8,8,6

DECLINE BENCHPRESS
205×5
185×8
135×20

TRICEP DIPS
BWx9
BW+30×9,8,7
BWx9

SKULLCRUSHERS
75×10,10,10

PUSHDOWN/REVERSE PUSHDOWN SUPERSET
40/40×10
50/30×10
60/30×10
70/40×10

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #7

DAY 8 – BACK/BICEPS

5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE: Condense 2x 10 min. prior

DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x??? watch the vid 

FRONT SQUAT
150×5
170×5
195×5

KROC ROW
60×10
90×8
50×30

LAT PULLDOWN
140×10,10,10,10

SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10

SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10

STANDING DB CURLS
40s x 10
45s x 10
50s x 8

SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10

STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS