Mike's 5-3-1 Fullbody Routine

[tank]

no worries, mike. great session bud.

[BendtheBar]

Still, I got a lot of work done in less than 60 min.

A nice first step. All new programs are like stepping into a dark room. Adapt, adjust and thrive.

[mab54]

Don't worry about just start light and watch the weight add on over time! Better to go a little lighter now then to stall out later.

Also you are most likely still beat up from the meet, I know I am. Hope you all the best on your new routine, 5/3/1 worked great from me took my deadlift from 4 to 5.

[MikeM]

MAB, you called it. I didn't lift a thing last week in the gym, but I did have a lot of mulching jobs, so I worked my low back maybe too much to recover from the meet. I need to treat this seriously and really ease up on my low back. Easy cleans, and very easy deadlifts tomorrow.

Brute, BtB, Tank, I jyust need to find my legs in this program. I have the strength, but I just realized, the last time I tried anything above 225 for reps was last October. I've been doing singles since then, so I've lost whatever rep skills I had then.

I'll get it back, I just started stupidly. I've reset the numbers properly. Won't really deadlift this week at all, and dropped the cleans down too. Gotta get the low back in shape, and then crush some squats. That's the focus. I'm convinced if I get my squat up, everything else will follow.

[Off Road]

Good start. Remember, always start LIGHT, lighter than you think you should. There is plenty of oportunities to add weight down the road.

[Pull14]

Good first session Mike. Might not have felt the greatest, but ya moved some good weight and did what had to be done!

[MikeM]

Thanks Pull, OR! Yep, learned my lesson. Going to be easing back into everything.

Speaking of easing, today was the first day I rolled out of bed and stood up without any ache in my low back at all, and I was determined to end the day with no back aches either. Successful so far, since I just took it real easy in the gym as everything on the agenda today affects my low back to some extent.

Wednesday, week 1

Swings: 3x 15x 20DB, each arm
C+OHP: 3x 5x 115 (3 cleans total, so 5 OHP reps per clean)
Front Squat: 5x 3x 135
Deadlift: 5x 5x 135
Chinups: 5x 5
ss w/ Dips 5x 10

So, easy weights, toughest reps were those last few dips, but most important, no back aches!
Just a day full of win, even if it wasn't much weight moved.

I'll up the intensity a little bit more on Friday, then it's full gas starting Monday, but with more appropriate starting weights!

[tank]

smart move mike. looking forward to seeing your program bloom.

[BendtheBar]

Speaking of easing, today was the first day I rolled out of bed and stood up without any ache in my low back at all, and I was determined to end the day with no back aches either.

That's good news. Keep it healthy, and now you can focus on getting back in the groove.

[MikeM]

Thanks Tank, BtB! Groove getting established. Great day today. I feel like I'm back.

P. Snatch:
2x 1x 85

P. Clean:
3x 3x 125

Squat:
200x 7, 8, 6 (21 reps, goal met, add 5 pounds)

Bench:
5x 175, 185, 195
ss w/ Seated Chest Supported Row: 5x 10x 100 (too light, will jump this some)

One Arm DB Farmers: 65x 1 min each hand (too heavy, start lighter next time)

Notes: Happy with Snatch and Clean form in general.....

I got a question though. I'm hook gripping them and with cleans, it's going well, but sometimes I feel a little roll of the thumb which hurts, is that normal? It's not terrible pain, but a little disconcerting. I don't wnt that to lead to a disclocated thumb knuckle or something as the weights go up. But, if it's normal wear and tear when first starting to hook, then that's that.

With snatch though, I can barely hold my thumb unless I move in a little on the bar, which doesn't seem so bad now, but the bar is above my waist when standing up. I wonder if that might be a major problem as the weight increases? Or no big deal? So I'm open to suggestions there.

As for general warmups, I'm only rowing prior to lifting to save time. I'm doing all the lift specific warmup stuff in between the very light warmup sets I use to warmup the lift itself. I like this! And I'm doing the lift specific stretches right after finishing the lift itself in the break between exercises. I like this too. And because I'm pushing and pulling on the same day (as well as benching with much better form), I don't feel the need to do a whole lot of shoulder stuff right afterward.

So, just some general flexibility stuff afterward in areas I know I need more range of motion, and some back yoga to keep the back happy.

There you go. Onward and upward.