5/3/1 Log: Cycle 1. Week 1. Deadlift

Defranco's Agile-8 and Simple-6

RDL - BarX10, 95X5

Deadlift -
135X5
180X5
205X5
235X5
135X10X5

Full Hanging Leg Raise - BWX3, 5, 5

I had planned to do Bench this day because I wanted to keep my back fresh for my show this weekend, but I got to the gym and couldn't talk myself out of pulling. To be on the safe side, I did both Defranco warm-ups to try and make sure everything was ready to go.

Everything went fine with the work-sets. Because I'm trying to focus on Squats, I didn't try to go for additional reps on my top set. However, I did decide to try out Boring But Big for the assistance. Normally for that program, you rep out 5X10 at between 40-50% of your training max. Rather than think too much about it, I checked to see if 135 was in that range for my true max, found it was, and settled on that. No muss, no fuss. Guys talk a lot about how much BBB for DL's destroys them, but I didn't find that to be the case. Probably because I'm using relatively light weights, although I did feel a bit light-headed after the last two work-sets. I think I could probably go a bit heavier if I wanted, but again, I'm focusing on Squats.

5/3/1 Log: Cycle 1. Week 1. Pressing

Defranco's Simple-6

Press -
45X10
65X5
75X5
85X5
100X10
super-set with
Chin-ups - BWX5X5

Chin-ups - BWX5X5 (50 total reps for the day)
super-set with
BB Overhead extensions - BarX10X5

Push-ups Ladder - 13 to 1

Hammer and Tire - 2 sets of 25 swings "each arm"

100X10 is a PR for me.  Yay!  I think next week I may just try to get the prescribed 3 reps plus one or two and save my rep out attempt for bench.  I'm really trying to take the "pick your battles" mantra to heart on this program.  I just had a couple of folks on a message board I'd been frequenting for BLAB discussion bemoan that I'd decided to go with 5/3/1 because that community had a bad experience with it.  Based on what I've been reading on the T-Nation forums, I'm hoping some of that may be due to some of the apparent common mistakes people make on the program: going all out on all final sets all the time, not starting light enough, starting light but adding more weight between cycles than the program calls for, going crazy with assistance volume, and constantly over-hauling the program rather than plugging away.

5/3/1 Log: Cycle 1. Week 0. Squats

Defranco's Agile-8

BB Squat -
45X5
95X5
135X5
155X3
175X3
200X3

BB Split Front Squats - BarX10X3

Front Squats - 55X10, 75X10X2

Much like Bench Day is now Bench and Back Day, this is now Squat and Quads Day (although I'm feeling it pretty good in my Glutes as well).  Seriously, I was rubber-legged on the trip home, and the front of my thighs are definitely making their presence known today.  This is good as I chose this accessory work for this day specifically for this purpose.  I'll get my back and hamstring work on Deadlift day.

Trying to adhere to the deload week 0 idea here so I didn't go for reps on the last set of squats.  Few notes here though.  I watched a Rippetoe video about squat grip, and it totally fucked up my session.  This was killing my shoulder and I was having trouble keeping the bar on top of my delts.  When I tried to abandon this and go back to my regular grip, I couldn't remember how to do it!  Really frustrating.  I had to take a break a do shoulder-dislocates to try and loosen my shoulder back up.  It's been months since I've had problems in my left shoulder, so this made me none too happy.  Also my wrists felt beat to shit as well.  In fact, my wrists took a beating all day.  On the bright side, I was getting great depth all day!  Don't know why.  I'd been worried after my last heavy set on BLAB that I'd cut the last couple of sets high.  Maybe just having that in my mind got me down into the hole more.  A really funny thing happened too me.  After my first work-set, I heard a voice behind me saying "Do you have to go so low?"

5/3/1 Log: Cycle 1. Week 0. Bench

Defranco's Simple-6

BB Bench-
45X10
75X5
95X5
110X3
130X3
145X3
super-set with
Chin-ups - BWX5X5

Chin-ups - BWX5X3
super-set with
Dips - BWX10, 10, 6

T-Bar Rows - 1 PlateX12X3
super-set with
Chin-ups - BWX4, 6 (50 total reps of chin-ups on the day)

Face-Pulls - 60X20, 15, 40X20

Hammer and Tire - 3 rounds of 50 (25 "each arm")

It's funny.  This is called Bench Day, but it kind of looks more like Back Day, doesn't it?  I'd already incorporated super-sets of chins to 50 total reps on Press Day, but I was reading 5/3/1 for Powerlifting, and in that manual he advocates doing this on both Press and Bench days.  I've already invested so much time and effort into building my chins, I thought I would go ahead and incorporate that.  I guess I could have dropped the T-Bar Rows, but I suck at them and want to get better.  So this is now Bench and Back Day, I guess.

Speaking of the Bench, the work sets felt kind of heavy.  I'm not stressing it, though.  It's been 3 weeks since I set my max.  We'll just ease on back in as the program calls for.  Next week I'll do these same weights again, but 5 reps each on the work-sets.  Makes me glad I came up with the Week 0 idea.

5/3/1: Picking your battles

I've been reading and re-reading the 5/3/1 manual, as well as devouring the main series of 5/3/1 threads at T-Nation, and I think I've come to an important conclusion:  I need to make at least the first cycle, and possibly the second, about the Squat.

Jim talks about picking your battles in regards to when to go hard for max reps on the last work-set of the day's main lift.  I've been reading a lot in the threads about people having difficulty recovering enough from going all out on DL day to go all out again on Squat day.  This all has finally sunk in, and I realize I should probably target one movement, or one upper and one lower to really get after each week, or per cycle. 

I went back to a spreadsheet I keep to track my current strength levels on the What Constitutes Strong lifts.  There's a slim chance of me ever attaining any of these lifts as described, but one of the things I did in my sheet was calculate the 1RM on each of those lifts and derive a ratio from there.  Since the Press is the only lift on the list that is measured by it's 1RM, I based the ratio on that.  Here's what it looks like:
Press:     1
Bench:   1.5
Dip:         0.75
Chin:       0.5
Squat:     2.5
DL:           2.5
BB Curl:  0.75

Then I compare the ratio of my current, projected 1RM on those lifts to these master ratios, and I can see what lifts are falling behind.

Now obviously, this isn't perfect.  It's a list made by two really strong and experienced guys, but it's still just two guys' opinion.  Also,  Body-weight specific movements like Dips and Chins are problematic.  Whatever.  It gives me a rough guide to the balance between my different lifts.

The short story is that I went back and looked at this, and it reminded me of what I already knew.  Right now, it seems that my Squat is lagging way behind my Pull.  That could be because I've tested my DL max, and I haven't done a strict test of my Squat, but it's a starting point.  Also, it shows me that my Bench and Press are roughly right in balance.  Ergo, I will focus on going all out on my last sets on Squat day, and only do so on other lifts if I'm really feeling it.  Based on Wendler's writings, he would probably consider this a good idea regardless.  Big lifters love the Squat.

Slow and steady, slow and steady.

5/3/1 Log: Cycle 1. Week 0. Deadlift

Defranco's Agile-8

RDL - BarX10

Deadlift -
135X5
155X5
175X3
180X3
205X3
235X3

My wife and friends got together and threw me a surprise birthday party on Monday night.  It was great!  However, I was totally beat yesterday.  Luckily 5/3/1 encourages the lifter to tailor sessions to that kind of thing.  Therefore, I just went in and got the prescribed weight/reps, and left.  The lifts were fast, but everything still felt hard because of fatigue. 

I want to note that I tried out the warm-up specified in the manual this time.  Usually I would do the bar and then 95 ahead of 135.  Wendler specifies a 40,50,60% of max warm-up.  I split the difference by doing some RDL's with the empty bar first.  Not sure this was as good as usual, but it's hard to say because I was tired.  I'll try it with the Bench next time and see how I feel then.

5/3/1 Log: Cycle 1. Week 0. Pressing

Defranco's Simple-6

Press - 45X10, 65X5, 75X3, 85X3, 100X9
super-set with
Chin-ups - BWX5X5

Chin-ups - BWX5, 5, 3, 5, 4
super-set with
BB Overhead Extensions - BarX10, 65X6, BarX10

Push-Ups - X20, 15, 5, 4, 3, 2, 1, 2, 3

Hammer and Tire - 3 rounds of 20 "each arm", 60 second rests

So I'm starting 5/3/1!  Very excited.  However, testing my DL 1RM this last week really took it out of me, and I was a little nervous that I wasn't allowing enough downtime between ending one program and starting another, so I added what I'm calling "Week 0" to the program.

Week 0 is basically a deload before the program week.  For my regular 5/3/1 deloads, I'm using the updated %'s that Jim posted on his blog.  The thing I noticed when I started plugging these into my spreadsheet is that these numbers (using the MROUND function in Excel) are the same as those in the 5X week at the beginning of the following cycle. The effect is 5/3/1/3, which makes sense because a lot of people reverse the 5 and 3 weeks as a variation on the program.  This incorporates that into the deload week, you just don't go for reps on the last set.  I decided to give myself a week to ease into the program by doing 3X's at the same weight I'll start my 5X's.  Also gives me a chance to make tweaks to assistance work, and get used to the way this program "feels" in the gym.

With that being said, the presses felt good so I decided to go for reps on my last set!  Ha.  I think I was within the philosophical boundaries of the program to do so.  The 100X9 was probably the most I could have done, and that projects to be around my 9RM so fine.

Max Test: Deadlift

Defranco's Agile-8

DL Warm-up - BarX10, 95X5, 135X3, 185X2

Deadlift - 225X1, 255X1, 275X1, 295X1, 315XFAIL


My previous best of 225X5 projected to a 260 1RM.  So roughly a 35lb. improvement on the Built Like a Badass program, even though I didn't Deadlift for 12 cycles.  Luckily, Defranco's lower body assistance work is designed to benefit both the Squat and the Pull.  Also, there must be some carryover from the Squat.

Anyway, now I have all my numbers needed to start 531.  I'll have my first Press day on either Saturday or Sunday, and we'll go from there.  Like all the big lifts, I won't see this weight on the pull again until around month 5 of the program.  I'm scheduled for a 300lb. pull at that time.  Meet me there?

BLAB Log: Week 12.Day 3

Simple-6

Chin-Ups (neutral grip) - BWX10

One-Arm Pull-Downs, slow eccentric - 50X10X2
super-set with
DB Side Presses - 35sX10, 40sX10

DB Bent-Over Raises - 30X10, 20X15X2

BB Curl, cheat-up/slow eccentric - 75X5X3

CORE Circuit X2

Push-Ups - BWX25

Last day of the program.  In 12 weeks, I've gone from barely being able to get 1 strict chin to a 10 rep PR.  That is on top of an 8-10 lb. weight gain, BTW.  Results speak for themselves.

Slow eccentric back work sucks hard in the session, and feels uncomfortable the next day. 

Never done side-presses before.  Kind of fun/kind of awkward.

The chrome bar was occupied, so I had to used a regular bar for m'curls.  Where's the love?

Another successful core circuit.  Feeling good about that...

...until I fail to get more than 25 push-ups.  Well, I suppose all the whiskey I drank the night before to celebrate my show opening could have contributed as  I felt like absolute crap today.  I managed to power through with everything except the push-ups.  Oh well, staying humble.

I feel like this program did what I needed it to do.  I've established a new baseline for strength and general athleticism.  I went for my first run in a couple of months yesterday, and had more wind and endurance than I did before the program.  That combined with all the PRs, and that my weight has increased while my waist hasn't all goes to show the effectiveness of this program.  At this point, I still believe I should run it again this time next year.  Regarding the ME movements, I will pick whatever seems lagging at the time between assorted presses, and squat/DL.  On to 531!

BLAB Log: Week 12.Day 2

Agile-8

DB Jump Squats - 10sX5X5

Low Box Heel-Touches - BWX12X2

Press Warm-Up - BarX7, 65X5, 85X3

Press - 95X1, 105X1, 110X1, 115X1, 120X1, 125X1

Elevated Single-Leg Hip-Thrust - BWX12X3
super-set with
DB Side-Bends - 75X15, 75X15, 80X15

Because the last lower body day of the program inexplicably has no ME movement, and because I was feeling great half-way through the session, I strapped on my Chuck's, cranked up the iPod, and set a new 1RM in the Press.  The 120 and 125 were both PR's for me.  I would venture to say that all the bench and chin accessory work in the Built Like a Badass program have gone a long way to building my Press as well.  Good on ya, Joe Defranco.  Looking forward to testing my DL on Wednesday to see where it's at as well.

BLAB Log: HYBRID Week 11.Day3 / Week12.Day 1

Simple-6

Chins - BWX7, BWX6

Bench Press - BarX5, 95X5, 135X3, 165X2, 185X1

BB Overhead Shrug - 185X15ish, 145X15, 145X15

One-Arm Pulldowns, slow eccentric - 50X12, 40X12 each arm

BB Curls, cheat-up, slow eccentric - 75X5X2

45lb. plate Core circuit X2

BB Push-ups - Ladder down from BWX17-1

My rehearsal schedule prevented me from getting to the gym on Saturday, and will prevent me from getting there for the next week, so I decided to combine the next 2 days into one session.  Truthfully, I just couldn't wait a week+ for my bench test.

For the main movements, the chins were fine I guess.  6 might actually be a record for my 2nd set now that I look at it.  For the bench, my target was 185X2 which would have raised my projected max.  I got the first rep, but failed on the 2nd.  I'm totally okay with this because that makes this my first ever true 1RM attempt!  Kind of exciting until I realize that I won't see that weight again for months.  It almost makes me want to run BLAB again.  Defranco's program would have me attempting more reps on that weight in weeks 4 and 9, and trying to lift heavier in week 11.  But I miss pulls and presses, so I'm still going to go over to 531...where it will be 5 months before I see 185 on the bench again.  Fuuuuuck.  Whatever.  Novice results, law of diminishing returns, marathon not a sprint, training to get stronger rather than powerlifting, etc.

For accessory work, I chose one movement for each area from the two days.  For back, I chose to do the one-arm pulldowns since it is specifically in there to help my feeble chin strength.  For shoulders, I went with the OH shrugs.  Tried to go even heavier this time, but it got dicey.  After I dropped the weight, I discovered that using a split-stance, and starting with my elbows locked, my knees bent, and "squatting" the weight up to the starting position helped my balance a great deal.  For biceps, I went with the cheater curls, and they were fine.

Core circuit was the most successful I've had in a while.  Again, I plant to keep the core portion of this program in my 531 programming.  It's got a lot of variety that I suck at, so might as well get better at it since I need to do core something anyway.

I chose to only pick one of the finishers, for what I hope are fairly obvious reasons.  I went with the push-ups, because I'd rather be good at push-ups than complexes.  Very satisfying results.  That's two good push-up sessions in a row, so I fully expect to crap the bed on next week's rep test, so that I can get good and depressed about my push-up ability once again.

Only two days left in the program.  Can't believe it.  Since those are no-squat lower body and chin-up days, I might try to see if I can find a gym near the theatre to sneak in and finish this up.  I tried doing that on Saturday, because my gym closed before I got out of rehearsal.  There's another gym on the way home, and I stopped in, looked around, and saw that they probably had everything I needed.  I walked up to the desk and I asked the guy "What's your daily rate?"  "Fifteen Dollars."  "Fifteen Dollars?!  For one workout?"  "Yes."  "Bye."  No way am I paying $15 to go use the lat-pulldown machine in a treadmill factory.

BLAB Log: Week 11.Day 2

Agile-8

DB Squat Jumps - 10sX5X3

BB Squat Warm-Up - BarX5, 135X3

BB Squats - 165X4, 185X2, 195X1, 205X1, 225X1, 250X1

Elevated, Single-Leg Hip Thrust - BWX10X3
super-set with
DB Side-bends - 70X10, 75X15, 75X15

Low Box Heel Touches - BWX12X2

So there's my new max in the squat.  I had to depart from the %s Defranco outlines in the program.  The prescribed weights for the day determined as %s of my projected max at the beginning of the program would have been 165, 180, 190, 200, 210.  I knew I was going for 250, and thought I better take bigger jumps getting there.  After the 250, I stared at the bar long and hard, but finally talked myself out of loading 265 to try and beat my projected max of 260.  I showed up for 250, and 250 showed up for me so I walked away.  It's still 25lbs. more than I've ever loaded on a bar. I think I'm good with the decision.

After that, talking about the accessory work seems silly.  While Defranco is right about the heel touches being harder than they look, a lot of that is just balance.  Once the form is there, it's just another solid single-leg movement.