Johans kind of 5/3/1 log

[Johan]

"kind of" because I am mixing all kinds of shit right now.

My basic layout is a 5/3/1 progression for the squat and deadlift. I have been on it for like 6'ish weeks now with some breaks due to being sic. It is going along pretty smoothly. Hit a fairly easy 190kg deadlift the other week so I should be good for 200kg+ now, still short of my all time best 225kg but I will get there.

Squat I haven't been above 140kg but that felt rather easy even after 8 days of due to being sic so I should be somewhere between 150-160kg in the squat now.

My shoulder has been messed up since march but now it finally has stopped hurting. I will take it easy anyway for a while. My incline bench has always stunk so I am working on that now with the simplest progression I can imagine. Once a week I hit 3 sets of 70kg. When I can do total 30 reps on those 3 sets I will bump the weight 5 kg and go on like that. I am at 25 reps now up from like 18 reps a couple of weeks ago. I will see how long this simple style can work. I am also throwing in military press once a week and I do power jerks once or twice a week. Managed to do a triple with 70kg in the military press so not to bad after 6 months of no shoulder pressing.

I am not doing any snatching at all now, partly because my shoulder prevented me since march and partly because I don't feel like it at all.

I am aiming at doing cleans twice a week, not pushing weights or anything but just to not forget the movement.

As assistance I mix in all kinds of stuff right now. Lots of pushing and pulling shit around.

Overall goal is to hit a pr squat before christmas (170kg hopefully but I won't complain about 165kg either) and pull a solid 210kg deadlift.

[Johan]

Today i busted out 5 reps on 140 kg in the squat like a champ. Completely out of the blue, I thought 3 reps would be hell. Feels good.

[Narkissos]

I miss your vids.

Bring them back!

[Johan]

It has become much messier to film workouts after we moved to a new office and got a new gym. More people etc :/

Yesterday I did 5 reps on 145kg in the squat. Haven't done that for two years.

[Narkissos]

What would you attribute to the increased strength?

[Johan]

I think 5/3/1 is just a damn solid routine I have also been a bit less strict with my kcal so I suspect I am slowly gaining weight (haven't bothered weighting myself yet). I am somewhere between 2500-3000 kcal/day right now and it is rather high for me.

[Johan]

Thursday 9 november workout.

Deadlift 125kg*3 145kg*3 165kg*7
Straight leg deadlift standing on a bumper plate. 120kg*10 120kg*7
Then I fooled around with some shoulder rehab and stuff.

Friday rest

[Johan]

Slow week.

Monday 11 November
Incline bench 80kg*6,5,4
Dumbbell push press. 3 reps on each weight 20kg,25kg,30kg,32.5kg,35kg,37.5kg,40kg

Tuesday 12 November
Squats 115kg*5 125kg*5

Thursday 14 November
This was one hell of a workout. A famous swedish Strongman (Magnus Samuelsson) once wrote about a challenge he used to do every now and then. 100 deadlifts with 200kg in 40 minutes. I thought I would do a light version of the challenge so I did 100 deadlifts with 150kg in 60 minutes. I have to say I am pretty damn wrecked!!

[rocco-x]

Perhaps my favorite routine next to max-ot and GVT.nothing got me as strong as 5/3/1.bench went from mid 300s to my personal best of 447x1 in about 6mnths.will be putting a new one together once I get a few months in back to the gym after this nightmare I forced upon myself.keep it going strong Johan.

[Johan]

I will

5/3/1 sure works great, biggest challenge for me is to stick to it and not try something with a, on paper, faster progress. The 5/3/1 is slow and steady but in the long run it seems to deliver better results than any other program. I kind of like it that one can leave the gym feeling refreshed instead of ruined. Training crazy hard has its time and place but I think leaving the gym feeling refreshed instead of dead works better long term.

I will see if I can bring my bench up higher than when I did a Westside style routine back in 2008. I did 150kg (330 ibs) close grip bench and could have taken a shot at 170kg normal grip but my shoulder was toast back then.

I haven't started 5/3/1 for bench yet, giving my shoulder a bit more time after the injury period I had the last 6 months.