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

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

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 #6

DAY 7: SHOULDERS

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

OVERHEAD PRESS
65×5 (warmup)
95×5 (warmup)
120×5
135×3
150×5
170×1

95×10

CLOSE GRIP BENCHPRESS
140×5
160×5
185×5

SEATED DB PRESS
75×6,6
60×12,12,9

DB SIDE LATERALS
45×10,10,10
25s x 10 strict

FRONT BARBELL RAISES
55×10
65×10,10
DBs 25s x 10 strict

BARBELL SHRUG
135×10
225×15
315×10,10,10
185×20
95×15 overhead

REAR DELT FLY MACHINE
160×10
175×10
190×10

REAR DELT SEATED DB
20×10

REAR DELT STANDING DB
40×10

UPRIGHT ROW
80×10,10
90×10

ARNOLD PRESS
50s x 8,7,8

BARBELL CURL
90×10,9
80×10
60×8

BARBELL REVERSE CURL
60×10,10,10

MACHINE PREACHER CURL – BFRT
25×25,12,10,8

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Log Day 3

No video today since I worked out late at night I didn’t take Condense or else I’d be #teamnosleep but I did pop my DPOL when I woke up so I figured this deserved an update

5/3/1
CYCLE: 7
DAY: OVERHEAD PRESS
3×3

BARBELL OVERHEAD PRESS
95×5 (warmup)
110×3
125×3
140×8 STRICT

CLOSE GRIP BENCHPRESS
135×8
155×8
175×6

SEATED DB PRESS
75×6,5
60×10,10

DB SIDE LATERALS
40×10
50×10,7+40×3
45×10

BARBELL FRONT RAISES
50×10,10,10,10

BARBELL SHRUGS
325×10,10,10,10 STRAPPED
225×10
135×10
45×20 OVERHEAD

ARNOLD PRESS
40×10,10,9,7

FACE PULLS
65×10,10,10

DB REAR DELT RAISE
25×10
30×10
35×10

INCLINE DB SIDE SWINGS
20×100

@DJBEANPOLE
@PURUSLABS

5/3/1 Cycle 7 Kickoff! Shoulders

5/3/1
CYCLE: 7
DAY: OHP
3×5
WEIGHT: 252lbs

OHP
65×5
80×5
95×3
105×5
120×5
135×5 (disappointing!)

CLOSE GRIP BENCHPRESS
105×10
135×10
155×10

DB SHOULDER PRESS
60×10,10,10,10

DB SIDE LATERALS
30×10
35×10
40×10,10
15×10 with 2 second holds

BB FRONT RAISES
40×10,10,10,12

REAR DELT FLY MACHINE
115×10
150×10
160×10
175×10

BB SHRUGS
315×10
320×10
325×10
330×10
225×10
135×15

UPRIGHT ROWS
60×10
70×10,10,10

Did 15 minutes HIIT on the stationary bike and followed it up with my ab circuit

@DJBEANPOLE

5/3/1 Overhead Pressin’ Like A Boss!

5/3/1

CYCLE: 6
DAY: PRESS (SHOULDERS), 3×3
PREWORKOUT: 2.5 SCOOPS ATHLETIX HIGH VOLUME

OVERHEAD PRESS
75×5 (warmup)
90×3 (warmup)
105×3
120×3
135×10+1 (thrust assist)
50lbs DBs x 15

CLOSE GRIP BENCHPRESS
115×8
135×8
155×6

LAT PULLDOWN
180×10,10,10,10,5
160×5

BARBELL SHRUGS
315×10,10,10,10,10 (strapped)

TRICEP PUSHDOWN – BFRT*
40×30,15,15,15

SEATED PREACHER CURL – BFRT*
25×30,15,15,15

*BFRT = Blood Flow Resistance Training (read more on that here —> BFRT)

@DJBeanPole

5/3/1 Overhead Press Day!

5/3/1

BODYWEIGHT: 248lbs

CYCLE: 6
DAY: Overhead Press, 3×5
PRE: Athletix 4x AcuteFX 2.5 scoops High Volume (from here on out this will be my go-to)

OVERHEAD PRESS
60×5 (warmup)
75×5 (warmup)
90×3 (warmup)
100×5
115×5
130×7 (+3 thrust)

CLOSE GRIP BENCHPRESS
95×10
115×10
135×10

LAT PULLDOWN
180×10,10,10,10,8
120×5

BARBELL SHRUGS
295×10,10,10,10,10

SKULLCRUSHERS
90×10,9
80×10

BARBELL CURL
95×10,10,10

@DJBEANPOLE

Lecheek RIPPED COCKTAIL LOG Day 15

DAY 15

5/3/1

CYCLE: 5
DAY: SHOULDERS (PRESS), 3×5
PRE: Athletix 4 caps AcuteFX 2 scoops High Volume

SHOULDER PRESS
60×5 (warmup)
75×5 (warmup)
90×3 (warmup)
95×5
110×5
125×9

CLOSE GRIP BENCHPRESS
95×10
115×10
135×10

LAT PULLDOWN
165×10,10,10,10
125×12

KROC ROW
90×10,10,10

SKULLCRUSHERS
75×10,10,10

BARBELL CURL
90×10,10,10

@DJBeanPole
@TeamLecheek

Lecheek Ripped Cocktail LOG DAY 3

DAY 3

5/3/1

CYCLE: 4
DAY: SHOULDERS (PRESS), 5/3/1
PRE: AcuteFX (4 caps) + 2 scoops High Volume

SHOULDER PRESS
60×5 (warmup)
70×5 (warmup)
85×3 (warmup)
105×5
120×3
135×8

CLOSE GRIP BENCHPRESS
120×5
135×5
155×5

LAT PULLDOWN
140×15,15,10+5@125 125×15,15

BARBELL SHRUG
155×15,15,15,15,30

BARBELL CURL
60×15,15,15 SS Reverse Curl 40×15,15,15

TRICEP PUSHDOWN
70×15,15,15,15,15