Mike's 5-3-1 Fullbody Routine

[Pull14]

And another PR!!!

[Squatter]

Squat confidence is something I have struggled with in the past, especially post injury. I think the confidence is 95% of the battle most of the time, so It's so great to see your progressing in that department.

Hope the back/traps has sorted itself out by today. Snatch sure is a tough lift.

[miked96]

Nice squat pr!

[MikeM]

Thanks, fellas!! It's a PRapalooza right now. I am just crushing stuff. Feels great! More today as I just went for it, as I know I will deload next week.

Wednesday, cycle 1 week 3

rowing and whatnot, skipped swings

OHP:
5x 100
3x 110
6x 125 (PR)

Front Squat:
5x 3x 145 (reps and sets met, add weight)

Clean and Push Press:
warmup
1x 135, 140, 145, 150, 155 (PR)*

Deadlift:
5x 240
3x 275
5x 305 (Booyeah!! Crushed these. PR)

Circuit Chins, then Dips, then Plank:
Chinups 5, 4
Dips 10
Plank 1x 1min

Out of gas, so skipped the rest. Back yoga and rolled out.

*Crushed the OHP. I think I had done 125 for 2 or 3 before.

*Crushing front squats too. I feel like I can add weight for weeks on end with this system. We'll see though. This is a PR for volume at 145.

*Told myself I'd climb the ladder with C+P, but would stop when form slipped. So, the 155 clean wasn't quite right and I made myself stop because I was itching to go for 160 and up, but there you go. Took my PR and avoided a mischief.

*Something is definitely starting to click with deadlifts! (Kuyt, you may be on to something) I had no idea I could do that today, but I did and I am well pleased with that. Don't get me wrong, it was butt hard, but I kept form all the way through, so it wasn't a complete max effort and my back feels great.

*Was pressed for time and tried to generate some enthusiasm for chinups and whatnot, but that plank set did me in. I could barely manage 4 chinups after, so I said eff it and moved on.

Anyway, great stuff going on with this program right now. This is exactly what I needed. Lovely. Very excited to see where I'll be by the end of the year.

[markievicz]

great session there Mike ,

PR after PR

[J_Byrd]

nothing like pressing a weight over head. Nice job!

[BendtheBar]

5x 305 (Booyeah!! Crushed these. PR)

450 deadlift coming up.

[MikeM]

Yeah, well, let's just get to 405 first shall we, BtB. I like the spirit there but a ways to go before that epic deadlift.

Thanks, Mark! Yeah, JB, I'm loving some cleans again. That is a fun lift.

Actually, I'm noodling how to really work it in without compromising the main lifts, but still continuing to progress it.

I'm thinking I'll stay light with clean only (75-80%) for triples on Monday before 5-3-1 squatting, then go heavy after OHP 5-3-1 on wednesday, something like a couple max singles with a press, then backoff to 90% for some doubles and triples before deadlifting 5-3-1, then fridays medium volume, just triples clean only around 85-90% before Benching 5-3-1. Something like that anyway.

Main goal is still to squat 385, then bench 300, then deadlift 405, then C+P bodyweight in that order, but I actually think I'm going to hit that C+P first! We'll see.

[big_swede]

Good work on the oly lifts buddy!

[bruteforce]

Very nice work in here Mike. I hear you on wanting to work in other lifts, there's all sorts of stuff I want to do but not sure how it would affect my recovery between official lifting sessions. Good luck on getting a good rotation for it, I'll be keeping an eye out for it.

You're going to hit those goals soon for your lifts. Good luck and keep up the massive effort!