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Old 04-06-2012, 04:19 PM   #1
MikeM
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Default Mike's 5-3-1 Fullbody Routine

OK, so I'm looking to get back in the gym Monday and I decided to go the 5-3-1 route and add in some power lifts. I decided against any straight speed sessions for a variety of reasons, but I am going to push speed on each rep.

I'm looking at something like this:
Monday:
P Snatch 3x1 (100%),
Cleans 3x3 (80%),
Squat 5-3-1,
Bench 3x 20 rep goal,
Row 3x 10,
DB Side Bends 5x 12. Also shoulder stuff at end.

Wednesday:
DB Swings 2x 10-15,
C+P 5-3-1,
Front Squat 5x3,
Deadlift 5-3-1,
Chinups 5x 5, ss w/ Dips 5x12,
Plank 3-5x 1 min.

Friday:
P. Snatch 2x1 (80%),
Cleans 3x3 (85ish%),
Squat 3x 20 rep goal,
Bench 5-3-1,
Row 5x 10,
One arm Farmer's 2-3x 1 min. Also shoulder stuff at end.

Suggestions are always welcome, so fire away.

Goals are 365 squat, 300 bench, 405 deadlift, bodyweight or above C+P by Thanksgiving in that order of importance. I also want to bring my conditioning up and lose about 10 pounds of fat to get down near 181. I've been stuffing myself this week and tipped the scales at 194 yesterday, but it's back on the clean food treadmill Monday. I think 185 is well within the cards by late Summer if not sooner. If so, my next meet in Nov/Dec will be at 181. We'll see.

I'm starting 10% down on all my max's, and I'm only going to be doing very light deadlifts the first week as my back is still sore and I don't want to aggravate it. Haven't snatched in a while, so starting very light with that too, but I am itching to whip some cleans up, so we'll see how that goes. Core might not be done every session if time runs short, but two times a week for sure.

Anyway, let me know what you think, and it's back to the grindstone Monday.

Have a nice Easter everybody! Don't eat too many Chocolate Bunnies! Well, unless you're bulking of course.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-06-2012, 08:27 PM   #2
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Anton Zdravko Martin!

Subbed, and first in.

Quote:
Goals are 365 squat, 300 bench, 405 deadlift
Let the journey begin. Great program. Time to get it on.
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Old 04-07-2012, 02:57 AM   #3
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Get to it Mike. Your end of year goals are suspiciously like mine Actually, our squat and bench goals are almost identical. Let's get you towards 1100 by the end of the year. I think you'll be surprised at just how quick your deadlift will rise. It's one of those lifts that can just 'click'.
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Old 04-07-2012, 03:14 AM   #4
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Thanks, buddy. Deadifts have not "clicked" for me yet, but I really feel that they should. I know I'm leaving serious pounds on the floor because of my weak technique.

Bench, I just need more practice. Squat, I just need more strength, but deadlifts, they are eluding me at the moment. I feel like I should be stronger, but the bar does not lie and it doesn't come up either.

I need to sort that out. Especially as my lower back is complaining strenuously lately.

First one to 1100 buys the guiness. And I can down more than a few, be warned!

Then again if you're a liverpool supporter, you're used to pain.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-07-2012, 03:31 AM   #5
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[QUOTE=MikeM;230709]Thanks, buddy. Deadifts have not "clicked" for me yet, but I really feel that they should. I know I'm leaving serious pounds on the floor because of my weak technique.

Bench, I just need more practice. Squat, I just need more strength, but deadlifts, they are eluding me at the moment. I feel like I should be stronger, but the bar does not lie and it doesn't come up either.

I need to sort that out. Especially as my lower back is complaining strenuously lately.

First one to 1100 buys the guiness. And I can down more than a few, be warned!

Then again if you're a liverpool supporter, you're used to pain. [/QUOTE]

That's cold Mike, but true

I'm an Irishman who doesn't particularly care for Guinness! Imagine that I love Captain Morgan's spiced rum and like a bottle now and then. Hangovers are never that bad with the Captain
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Old 04-07-2012, 04:03 AM   #6
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Good luck Mike! Looks good!
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Old 04-07-2012, 06:03 AM   #7
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let's do this!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

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Old 04-07-2012, 09:33 AM   #8
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Quote:
Thanks, buddy. Deadifts have not "clicked" for me yet, but I really feel that they should. I know I'm leaving serious pounds on the floor because of my weak technique.
Just keep refining and getting stronger across the entire body. You'll get there.
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Old 04-09-2012, 03:36 PM   #9
MikeM
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OK, bit of a rocky start to this program. Still, got the work done, just started a bit too high on some things and my low back still is not quite right. So, I'll make some adjustments for wed.

Monday, week 1, only posting work sets, obviously I warmed up prior to each exercise as necessary.

morning: stretching and 10 rep circuit

warmup: rowing, leg and shoulder stuff

P. Snatch: 3x 1x 95

P. Clean: 3x 3x 130

Squat:
5x 220, 230, 245*

Bench 3x 20 rep goal:*
6x 195
5x 185
6x 185
ss w/
BB Rows 3x 25 rep goal: 140x 8, 8, 9 (goal met, plus 5 next week)

Side Bends: 5x 12x 65DB

Shoulder stuff and low back yoga.

Snatch went fairly well, but muscled up the last one, so stay at this weight. I need to get lower on the catch, still trying to pull it high instead of going down to get it. Power cleans felt very tight though! But aggravated my back a bit.

I felt the low back in the squats and barely ekked out 245 for 5. I based this off a 1rm of 290, but that's just a bit too high to start. Should have gone with 275-280, so today would have ended with 5 at 235. That would have been a smarter way to start off and get momentum going forward, especially as my low back is still not right. So, I'll adjust that a bit going forward.

Bench was way too ambitious. I've done 185 for 10 a while ago, so I thought maybe I could hit 195 for 20 reps total now... uh, no, not even close. I'm dropping this down to 175 and getting some momentum going forward, too.

Still, I got a lot of work done in less than 60 min. (75 min total counting warmups and post w/o stuff)

There you go. Not great, but not bad either. Live and learn.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-09-2012, 04:07 PM   #10
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Not a bad first day Mike. Switching routines can take a few weeks to get into the groove, or at least I seem to take some time before I get going well in them. Good luck and subbed!
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