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  1. #1
    M&S Power User MikeGart's Avatar
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    Default 5/3/1 how I've missed you!

    I did 5/3/1 for a few month at the end of last year. I really enjoyed it while I was running the program and will say that I think I had my best gains since I started with weights.

    After finding the 5/3/1 e-book while cleaning up my computer, I reread it and was just pumped up enough to start it back up. I am looking to purchase his second edition that got released sometime last year I think.

    I will be running the Boring but BIG option of the program and I'm very excited to start it back up. I will be going 4 days lifting(with 20 minutes cardio post workout) and 2 days conditioning.

    While conditioning might not always be a crazy sled athon or bleacher sprints (we don't have hills in south FL), it will be something active. Maybe a few mile fast walk while my son rides his bike, or getting my bike out and going for a ride myself. Just something to keep me active.

    Enjoy, as I know I will.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  2. #2
    M&S Power User MikeGart's Avatar
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    Default C1 - w1 - d1

    Today was Overhead press.

    Gym 5am.

    Warm up sets
    Set 1 - 10 x 45lbs
    Set 2 - 10 x 55lbs
    Set 3 - 10 x 65lbs

    Working Sets
    Set 1 - 5 x 70
    Set 2 - 5 x 80
    Set 3 - 7 x 90

    Assistance Sets
    Over Head Press
    5 Sets - 10 x 65lbs

    Lat Pull Downs
    3 Sets - 10 x 100lbs
    2 Sets - 10 x 110lbs

    Shrugs
    5 Sets - 10 x 65lbs DBs

    20 minutes Inline Treadmill (15inline, 3.6-3.8 speed)

    It felt like the Overhead press was never going to end. When running the Boring but Big, should I still be running 3 warm-up sets? That's 11 sets of 1 exercise, I will say it was hard to hold my arms up at all today.

    Home 6:45am
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  3. #3
    M&S Power User MikeGart's Avatar
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    Default C1 - w1 - d2

    Dead Lift Day

    Gym 5am.

    Warm up sets
    Set 1 - 10 x 115lbs
    Set 2 - 10 x 115lbs
    Set 3 - 10 x 115lbs

    Working Sets
    Set 1 - 5 x 165lbs
    Set 2 - 5 x 185lbs
    Set 3 - 5 x 205lbs

    Assistance Sets
    Dead Lifts
    5 Sets - 10 x 135lbs

    DB Rows
    5 Sets - 10 x 60lbs (with two small towels wrapped around the grip, so that it was a wider bar to help with my grip strength)

    Back Ext - Super (Leg Raises & Side Bends)
    5 Sets - 10 x 10 x 10

    The 11 sets of Deadlifts almost killed me. The last few sets were tough to get through.

    Home 6:45am
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  4. #4
    Strong Peach GaPeach's Avatar
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    Default

    Yay 5/3/1! And I just bet those 11 deads hurt! lol Killer work
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  5. #5
    M&S Power User MikeGart's Avatar
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    Default

    Quote Originally Posted by GaPeach View Post
    Yay 5/3/1! And I just bet those 11 deads hurt! lol Killer work
    I missed the 5/3/1, by far one of my favorite routines. And yes that many sets of deads killed me. I felt like I was over there for ever.

    Do a set, stretch a bit, do a set, stretch a bit.... Over and Over.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

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  6. #6
    Seasoned M&S Veteran iRoCx45s's Avatar
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    Default

    5/3/1 is awesome. He recently released a 5/3/1 version for powerlifting if you are interested. It modifies it slightly to include more singles so that you are used to handling the heavy weights come week 3.
    It's clobbering time!

    Show up, dominate, go home.

    PM me for Facebook/Twitter/etc. contact info

  7. #7
    M&S Power User MikeGart's Avatar
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    Default

    Quote Originally Posted by iRoCx45s View Post
    5/3/1 is awesome. He recently released a 5/3/1 version for powerlifting if you are interested. It modifies it slightly to include more singles so that you are used to handling the heavy weights come week 3.
    Yea I saw that he had a second edition of the book out as well. I saw it on Amazon for like $20 bucks.
    Last edited by MikeGart; 08-07-2012 at 03:53 PM.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  8. #8
    Broken Geezer KD5NFW's Avatar
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    Default

    Welcome back to 5/3/1 Mike!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  9. #9
    The Beardless One
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    Default

    I'm starting to miss 5/3/1 now after seeing others start logs on it!

  10. #10
    M&S Power User MikeGart's Avatar
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    Default

    Quote Originally Posted by KD5NFW View Post
    Welcome back to 5/3/1 Mike!
    Thanks KD, its good to be back on 5/3/1 and having a log again.


    Quote Originally Posted by BukAndrew View Post
    I'm starting to miss 5/3/1 now after seeing others start logs on it!
    Just read the ebook again and check out some of his articles and you'll be hooked again. I seem to read a few articles a night, for some reason his writing style just sucks me in.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  11. #11
    Seasoned M&S Veteran iRoCx45s's Avatar
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    Default

    Quote Originally Posted by MikeGart View Post
    Yea I saw that you had a second edition of the book out as well. I saw it on Amazon for like $20 bucks.
    I wish it was my book
    It's clobbering time!

    Show up, dominate, go home.

    PM me for Facebook/Twitter/etc. contact info

  12. #12
    M&S Elite Member DazzlingD's Avatar
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    Great to see a new log Mike. I'm sure you'll crush it

    5/3/1 is my fave WO regime without a shadow of doubt.
    Supps: Novem, Xtend, Scivation Whey Protein, Flaxseed Oil, Multi Vitamin
    We are what we repeatedly do. Excellence, therefore, is not an act but a habit - Aristotle

    -http://www.muscleandstrength.com/forum/member-training-journals/53372-dazzlings-training-journal.html-

  13. #13
    M&S Power User MikeGart's Avatar
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    Default

    Quote Originally Posted by iRoCx45s View Post
    I wish it was my book
    HA! error corrected. Well if you ever write a book, maybe I'll read it too.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  14. #14
    M&S Power User MikeGart's Avatar
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    Default

    Quote Originally Posted by DazzlingD View Post
    Great to see a new log Mike. I'm sure you'll crush it

    5/3/1 is my fave WO regime without a shadow of doubt.
    Thanks DD. Can always count on you for a little motivation. Where ever there is a 5/3/1 run DD is there.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  15. #15
    M&S Power User MikeGart's Avatar
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    Default C1 - W1 - Cond 1

    Today was my first Conditioning day. So let me type all this out before I fall asleep.

    5k to the gym (12:30 minutes)

    15 minutes on arc trainer
    5 minutes jump rope sets (1 minute on, 1 minute off)
    3 minutes jump squats (30 seconds on, 30 seconds off)
    100 ball crunches
    50 leg raises
    30 side bends

    5k bike ride home (13 minutes)

    Me super tired, me go to sleep now.
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  16. #16
    M&S Power User MikeGart's Avatar
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    Default C1 - w1 - d3

    Bench Day

    Gym 5am.

    Warm up sets
    Set 1 - 10 x 45lbs
    Set 2 - 10 x 65lbs
    Set 3 - 10 x 135lbs

    Working Sets
    Set 1 - 5 x 155lbs
    Set 2 - 5 x 165lbs
    Set 3 - 7 x 175lbs +2

    Assistance Sets
    Bench
    4 Sets - 10 x 135lbs
    1 Set - 8 x 135lbs

    DB Inline Bench
    5 Sets - 10 x 45lbs

    Dips - 25 total dips. I'm not very strong on BW dips and I'm trying not to use the assistance machine, so I can do a few, then rest, then do a few, etc.. Did 25 total dips


    15 minutes cardio (inline treadmill. 4.0 speed, 15inline)
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  17. #17
    Strong Peach GaPeach's Avatar
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    Nice work Mike! You doing the BBB set up?
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  18. #18
    M&S Power User MikeGart's Avatar
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    Quote Originally Posted by GaPeach View Post
    Nice work Mike! You doing the BBB set up?
    Yes. The last time I ran 5/3/1, I tried just doing my own thing as far as assistance work went, and while it was good. I figured it would be good to follow one of his deals, and BBB seemed like the best option for me.

    Which version are you running?
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  19. #19
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by MikeGart View Post
    Yes. The last time I ran 5/3/1, I tried just doing my own thing as far as assistance work went, and while it was good. I figured it would be good to follow one of his deals, and BBB seemed like the best option for me.

    Which version are you running?
    BBB is brutal
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  20. #20
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by MikeGart View Post
    Yes. The last time I ran 5/3/1, I tried just doing my own thing as far as assistance work went, and while it was good. I figured it would be good to follow one of his deals, and BBB seemed like the best option for me.

    Which version are you running?
    I'm drawing a blank on what it's called... but not the BBB, not the INDJS, not the triumverate lol... how do i remember every other name but the one I'm atually using?
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  21. #21
    M&S Power User MikeGart's Avatar
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    Is it "Moving North of Vag" or "Periodization Bible by Dave Tate"
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

    muscleandstrength.com/forum/member-training-journals/69878-5-3-1-how-ive-missed-you.html

  22. #22
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by MikeGart View Post
    Is it "Moving North of Vag" or "Periodization Bible by Dave Tate"
    Periodization... lol
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  23. #23
    M&S Elite Member DazzlingD's Avatar
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    Quote Originally Posted by MikeGart View Post
    Is it "Moving North of Vag" or "Periodization Bible by Dave Tate"
    Snorted tea out of my nose at this post to peach lol
    Supps: Novem, Xtend, Scivation Whey Protein, Flaxseed Oil, Multi Vitamin
    We are what we repeatedly do. Excellence, therefore, is not an act but a habit - Aristotle

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  24. #24
    M&S Power User MikeGart's Avatar
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    Quote Originally Posted by DazzlingD View Post
    Snorted tea out of my nose at this post to peach lol

    Quote Originally Posted by GaPeach View Post
    Periodization... lol
    While the Periodization is a great options, I think the other would of work as well.

    Just sayin
    "Don't talk about it....Be about it!"
    "If you're tired of starting over, STOP GIVING UP!"
    "Eat Clean TRAIN DIRTY"

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  25. #25
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by MikeGart View Post
    While the Periodization is a great options, I think the other would of work as well.

    Just sayin
    lol which one? shooting water out my nose?!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

 

 

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