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Thread: Crisco's 5/3/1 log

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  1. #1
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    Default Crisco's 5/3/1 log

    Going to start a log here if it's cool tonight is deadlift night will update this thread in the AM

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    Deadlift:

    135 x 5
    180 x 5
    210 x 3
    235 x 5
    280 x 5
    310 x 7

    Dips: 3 x 15

    I normally do 5 x 10 at 50% of 1 RM on the deadlift and 5x10 of good mornings at the end but all the racks where filled and a guy was waiting
    Last edited by CRisCO; 02-05-2013 at 02:40 PM.

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    Quote Originally Posted by TheKidInside View Post
    how is that 531?
    It's going well.

    I haven't been bothered to update the thread honestly. Keep forgetting.

    My strength is increasing.

    Going to start eating right eventually. Fucking tough when you lack the balls to do it and get it done.

    Current 1 rep max on my 4 lifts are

    Overheadpress: 235
    Bench: 325
    Squat: 365
    Dead: 400

    Plugging away. I expect those numbers to drop a bit as I start dropping the pounds at first and hopefully will increase them after I've cut the fat.

    Hoping to go from around 28% or so that I'm at now and get it down to around 15% hopefully by Christmas.

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    haha you misunderstood a bit. You were doing 5-5-3-5-5-7? 5-3-1 is 3 sets up 5 reps, then 3, then 1 rep so I am confused lol

    looking strong though, what's your lean body mass here?

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    Quote Originally Posted by TheKidInside View Post
    haha you misunderstood a bit. You were doing 5-5-3-5-5-7? 5-3-1 is 3 sets up 5 reps, then 3, then 1 rep so I am confused lol

    looking strong though, what's your lean body mass here?
    5/3/1 is broken up into a 4 week cycle.

    First week is 5 5 3 5 5 +5
    second week is 5 5 3 3 3 +3
    third week is 5 5 3 5 3 +1

    The pluses stand for at least that number and then some.

    The first three sets are warm ups last three are working sets and the last set you go until failure.

    Not really sure about my LBM haven't had it checked. I'm probably about 60 pounds heavier then I would like to be though.

    I'm about 250 give or take depending on the usual variables. but I carry it pretty well. I'm not a lard ass or anything I'm just really stocky.
    Last edited by CRisCO; 03-15-2013 at 07:58 PM.

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    Quote Originally Posted by TheKidInside View Post
    I need to recheck, I don't remember the modality working like that, brother.
    Indeed it does sir

    I am well versed in the routine but please feel free to verify

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    Quote Originally Posted by TheKidInside View Post
    T NATION | How to Build Pure Strength

    I re-read the programming part of 531 2nd edition and it's always 3 sets, it seems.
    agreed. 3 working sets.

    Warm up sets are different and not part of the official routine.

    Generally the people writing the programs don't include them in the program because they are automatically implied.

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