5/3/1 RUN!

[Berserker_D]

Starting this new thread. It’s hopefully going to workout better for my life schedule at this point in the game. My buddy turned me on to Jim Wendler and I’m a huge fan now! Adding in the runs to finally get some cardio in my life. Lol

 

[Test_subject]

Starting this new thread. It’s hopefully going to workout better for my life schedule at this point in the game. My buddy turned me on to Jim Wendler and I’m a huge fan now! Adding in the runs to finally get some cardio in my life. Lol

What variant are you running?

I used 5/3/1 as my go-to program template for many years, so if you have any questions about it feel free to hit me up if you want.

 

[Berserker_D]

10/7/24
Military Press 135x5 155x5 175x5
Body weight dips15,15,14,14,5

Working up to weighted ones soon!
Chin up10,10,10,10,10 different grip every time. Those were all just attempts. Only got 2 on the first set and 1 on the 2nd set. But gave the attempts max effort

Run 3.45 mile

 

[Berserker_D]

What variant are you running?

I used 5/3/1 as my go-to program template for many years, so if you have any questions about it feel free to hit me up if you want.

For sure brother! Just getting started with it. Read the 2nd book and just bought 5/3/1 Forever definitely will have questions I’ll hit u up when they pop up!

 

[Berserker_D]

What variant are you running?

I used 5/3/1 as my go-to program template for many years, so if you have any questions about it feel free to hit me up if you want.

I think it is the Triumvirate one. 4 day a wk all the major lifts and throw in the secondary high rep stuff. But if you get busy just the big lift is need to get stronger lol which I can dig with the craziness we have in the camp haha

 

[eazy]

Starting this new thread

glad to see you back

 

[Berserker_D]

Starting Maxes I went a little conservative like he said in the book.
Bench 285
Press 205
Squat 315
Deadlift 315

 

[Berserker_D]

glad to see you back

Hell yeah brother. Worked two months straight with 2 days off. Then Had to travel for my son’s military ceremony’s. It was awesome money and super proud of my man! But didn’t leave much time for much else. It’s grinding season now baby

 

[Berserker_D]

10/8/24
Deadlifts 205x5 240x5 270x5
Body weight Hypers 12,12,12,12,12
Hanging Leg Raises 15,15,15,15,15

Run 3.45 mile

 

[Yano]

Wendler is a fucking beast , explosive ordnance disposal if I remember right. 5/3/1 is awesome dude , good luck with it.

 

[Berserker_D]

10/10/24
Bench 190x5 215x5 245x5
Incline dumbbell rows 65x10,10,10,10,10
Run 3.45 mile. Run times so sad not ready to post them yet haha.

 

[Berserker_D]

10/12/24
Squat 205x5 240x5 270x5
Body weight lunges 5x15
Leg curls 55x10,10 60x10,10,10

 

[Berserker_D]

10/10/24
Bench 190x5 215x5 245x5
Incline dumbbell rows 65x10,10,10,10,10
Run 3.45 mile. Run times so sad not ready to post them yet haha.

Incline bench right after bench high rep was
95x15 105x15 110x15,15,15

 

[Berserker_D]

10/14/24
Military Press 145x3 165x3 185x3+2
Dips 15,15,12,10,8 all at 75% range. Got to crazy first time around and pulled tendon a little and didn’t want to piss it off anymore but still wanted to get some work in!
Chin ups 3,2,3, 5x15 is the end goal just doing full effort attempts to fill in after I can’t get anymore.

Run 3.45 mile

 

[Berserker_D]

10/15/24
Deadlifts 225x3 255x3 285x3+3
Hypers 5x12
Hanging Leg Raises 5x15

 

[Berserker_D]

10/17/24
Bench 200x3 230x3 260x3+7
Incline Bench 110 5x15
Incline Dumbbell Row 65 5x20

Run going to play around with the days to find out what works best. 3-4 days a wk for the 3 miles. I post it separate. I think my rest days and bench day might be best for the.

 

[Berserker_D]

10/21/24
Military Press 155x5 175x3 195x1+2
Dips 5x15
Chins 5x15 mostly attempts

 

[Berserker_D]

10/22/24
Deadlifts 240x5 270x3 300x1+4
Hypers 5x12
Hanging Leg Raises 5x15

 

[Yano]

10/21/24
Military Press 155x5 175x3 195x1+2
Dips 5x15
Chins 5x15 mostly attempts

I had to start with assisted chins ,, i put pins in the squat rack and kneel on a heavy band as ya get stronger lower it a hole or two at a time until ya dont need it

 

[j2048b]

Ive got all of the 5/3/1 books and programs my last trainer had me start at a 7/5/3 program and work my way back up to a 5/3/1