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

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 #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 #9

DAY 10: LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
5/3/1
PRE: You should know by now… 

BARBELL BACK SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
215×5
245×3
275x???
205×3 ATG
185×10 ATG

STIFF LEGGED DEADLIFT
205×5
230×5
260×5

LEG PRESS
535×10,10,10
305×20 narrow stance towards bottom of foothold

GLUTE HAM RAISE
BW+45×10,10,10

STANDING CALF RAISE
250×10,10,10

SEATED CALF RAISE
110×10,10,10

@DJBEANPOLE
@PURUSLABS

Lecheek Ripped Cocktail LOG DAY 2

DAY 2

5/3/1

CYCLE: 4
DAY: LEGS (SQUAT), 3×3
BODYWEIGHT: Didn’t check it
PREWORKOUT: 4 caps Athletix AcuteFX + 2 more caps intra mixed w/ a sample pack of iForce Compete

Narrative: I was really looking forward to getting into the gym and working out today but my day did not start off as well as I would have liked. I woke up with a huge pain in my neck like I had slept on it weird. Hurt to turn to the left. I figured I’d try foam rolling it and doing some stretches to see if it would help but to no avail. I didn’t care because I still wanted to get my squats in! During my warmup sets I decided to try them without my shoes on and during the 3rd set I felt my patellar tendon pull slightly in my left knee. It didn’t hurt or anything, but it definitely got in my head ! Long story short… I wasn’t 100% ready to go today and I should have listened to my body and taken it easy. My neck still hurts like I pulled it super hard or something… not sure whats going on.

SQUAT
105×5 (warmup)
130×5 (warmup)
155×3 (warmup)
180×3
205×3
230×6  (3 was required but I just did 235×8 two weeks ago FFFFUUUUU!!!!!)

STIFF LEGGED DEADLIFT
145×8
170×8
195×6

LEG PRESS
395×15,15,15

BACK RAISE
BW+50×10,10,10

Took my 2 scoops of RC right when I woke up. Felt the same as yesterday. Plan on taking my third dose here something late afternoon. Don’t wanna take it too close to bedtime! Gotta help my sister in law move in with us for a few months… that should be a blast. She’s studying to be a physical therapist so maybe she can work on my neck! LOL. Tomorrow will most likely be cardio day or and off day… and then who knows what’ll happen Saturday. Sunday the wife and I leave to head to Michigan for a week for our 1 year anniversary (has it been that long???) but I’m bringing RC with me and will keep track of my progress while I’m up there.

Until next time,

@DJBEANPOLE
@TeamLecheek

Follow My 5/3/1 Journey!

Although I started 5/3/1 at the beginning of May seeing as how I am nearing my third cycle of the program I figured it would be a good way to inform my followers of my current lifting habits and goals… to give you a chance to see my PRs increase from week to week and watch my progress as I really begin to up the poundage into the heavy zone!

5_3_1

I won’t delve too much into what all is expected from the 5/3/1 program… there are multiple iterations of the program and within each iteration is the users ability to pick and choose how they wish to form their workouts. Mine is a take off of the periodization bible with my own unique twist.

A Standard Week
Day 1: Shoulder Press, Close Grip Bench Press, Lats, Upper Back, Triceps, Biceps
Day 2: Deadlift, Front Squat, Hamstrings, Lower Back
Day 4: REST and/or Cardio
Day 5: Bench Press, Incline Press, Lats, Upper Back, Triceps, Biceps
Day 6: Squat, Stiff-Legged Deadlift, Leg Press, Lower Back
Day 7: REST and/or Cardio

With each primary lift for the day I do as many wide grip/close grip pullups as possible. I try to do 2-3 cardio sessions a week, and 2-3 ab sessions a week.

Let the good times roll!

@DJBeanPole

Genomyx ORIGIN Log Day 4: LEGS

DAY 4: LEGS

Origin prior to walking into the gym. 2 scoops. Still tastes great. Like a slightly watered-down Hawaiian Punch… delicious! Focus was DEAD ON today. The mind-muscle connection with this supplement is fantastic and I needed it today because I put my legs through the grind big time. Instead of doing the compound movements first I instead decided to pre-exhaust the legs and saved squats for last. Everything got punished today and we’ll see if ORIGIN can help with the DOMS I’m accustomed to after a strenuous leg routine!

WARMUP: 12 minutes on the Stair Master machine

STIFF LEGGED DEADLIFT: 95×12 warmup 135×12 155×10 165×8 95×12

BARBELL LUNGES: 45×10 65×10 85×10 95×8 (reps each leg)

SEATED CALF RAISE: 50×20 60×17 70×15

HAMSTRING CURLS: 55×20 70×15 75×15

LEG EXTENSION: 55×20 60×20 65×20

BARBELL BACK SQUATS: 45×10 135×15 145×12 155×12

LEG PRESS: 215×15 235×15 255×15

COOLDOWN: 10 minute walk at 3.0mph pace with 7.5% elevation on treadmill

By the time I got to the squats my legs were destroyed… and this was the point. To see what fibers I still had left to rip up Pre-exhaustion certainly led to a decrease in the weight I’m used to squatting but it had quite the effect on my goal to push myself beyond my limits. The first 8-10 of each set of squats was generally easy, but towards the higher end of each set my legs began to shake. 135/145/155 is usually a warmup weight for me on the leg days when I actually squat first so this isn’t a weight I’m not used to… but try doing squats at the end of your workout and it’ll change your mindset for sure. ORIGIN kept me amped up and in the zone the entire time I was in the gym. My concentration began to falter slightly during the leg press since I had been in the gym at that point for almost 2 hours. I almost wanted to dose more halfway through ! Felt great. Probably not going to be able to walk tomorrow… we’ll see

DJ