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Old 10-13-2010, 10:10 PM   #1
Sean Rooks
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5/3/1+ Oly lifting

Starting this log to see how the two can mix. I'm finishing up my 1st cycle on 5/3/1 right now so here are my before stats.

Before 1st cycle records
Deadlift 340x3 felt pretty easy
Press 150x4
Bench Press 240x1
Power Clean 205x1
Back Squat 295x1
Front Squat 205x5? I haven't done these seriously since SS
Weighted Pull up BW+100lbs
Weighted dip BW+90lbsx5

Snatch ?
C+J ? I'm just starting to take these seriously

Results from last week of 1st cycle
Deadlift 315x7
Press 140x8
Back Squat 250x13
Bench 185x10

wt:196

I'm anticipating making quite a bit of progress in the oly lifts for the first two to three months, since I don't have much experience with them. The real test of this program will come around January when things get heavy. My biggest short-term goal on the 5/3/1 lifts is a bodyweight press, so hopefully that doesn't stall.
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Old 10-18-2010, 02:36 PM   #2
Sean Rooks
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Re: 5/3/1+ Oly lifting

Cycle 2 Week 1 Day 1 (C2W1D1)

Bench
130x5
150x5
170x13 Kind of disappointed by this, was hoping for 15, not very good at high rep stuff

Clean
135x2
155x1
175xf lost it in front, have to get used to catching in a squat
175x1
135x1x4

Sn
90x1x4
Probably 10 singles with the technique plates, feeling better on these.

Second pull needs work, probably going to wait to load a lot heavier until that gets resolved.

wt:194
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Old 10-19-2010, 01:37 PM   #3
Sean Rooks
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Re: 5/3/1+ Oly lifting

C2W1D2

Deadlift
230x5
255x5
290x9 was hoping for a few more, 290 feels pretty light for the first 5 reps since I'm used to sets of 5, but miserable after that.

Overhead squat
115x5x3 pretty easy technique work

Front Squat
185x5x3 these are usually pretty easy, but after the deadlift I was pretty spent.

wt:191
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Old 10-21-2010, 10:55 AM   #4
Sean Rooks
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Re: 5/3/1+ Oly lifting

gonna have to put 5/3/1 on hold for a while, my schedule is about to get crazy and gonna have to go week to week.

OHP

135x2
155x1
165x1 PR
125x10x3

Snatch Technique

C+J

40kgx1
50kgx1
60kgx1
70kgx4x1

Presses felt heavy today.
Oly felt easy, technique is getting a lot better on the clean. Hopefully I can start loading these. Snatch needs work, lots and lots of work.

wt:195
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Old 10-22-2010, 09:55 AM   #5
Sean Rooks
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Re: 5/3/1+ Oly lifting

BS
225x2
250x1
275x1
295x1
315x1 PR

235x10x3

wt 196
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Old 10-25-2010, 09:27 AM   #6
Sean Rooks
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Re: 5/3/1+ Oly lifting

Sn
90x9x1 technique on the 3rd pull sucks

C&j
135x1
155x1
180x1press out
155x4x1
Feeling better with squatting under the bar, excited to work up and past old PC pr.

Weighted Dip
55x3x5
Bw x6
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Old 10-26-2010, 12:03 PM   #7
Sean Rooks
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Re: 5/3/1+ Oly lifting

OHS

125x4x3, lost a few in front, blah
got yelled at by rec center staff for squatting out of a cage. Gonna have to figure something out.

FS
195x5x3 easy

DL
240x3
270x3
305x5 done at end of workout, blah

193

Last edited by Sean Rooks : 10-26-2010 at 12:24 PM.
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Old 10-28-2010, 11:13 AM   #8
Sean Rooks
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Re: 5/3/1+ Oly lifting

press

135x10x3 light, super light

Clean
60kgx1
70x1
80x1
90xf lost in front
x1
felt awesome, technique was crisp

Snatch
40x9x1 lots of technique work, keep catching just a hair in front.

*gonna be more consistent about logging the oly lifts in kg not lbs.

193

Last edited by Sean Rooks : 10-28-2010 at 11:16 AM.
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Old 10-28-2010, 12:29 PM   #9
Sean Rooks
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Re: 5/3/1+ Oly lifting

forgot to log...

Clean
80x4x1
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Old 10-28-2010, 03:18 PM   #10
Samy Natour
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Re: 5/3/1+ Oly lifting

Hey Sean, where do you get your oly lifting programming ? You should check out Performance Menu (wfs). I followed it for a couple of months this summer and made noticeable improvements.
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