5/3/1+ Oly lifting

Sean Rooks · 10-13-2010, 10:10 PM

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.

Sean Rooks · 10-18-2010, 02:36 PM

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

Sean Rooks · 10-19-2010, 01:37 PM

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

Sean Rooks · 10-21-2010, 10:55 AM

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

Sean Rooks · 10-22-2010, 09:55 AM

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

235x10x3

wt 196

Sean Rooks · 10-25-2010, 09:27 AM

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

Sean Rooks · 10-26-2010, 12:03 PM

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

Sean Rooks · 10-28-2010, 11:13 AM

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

Sean Rooks · 10-28-2010, 12:29 PM

forgot to log...

Clean
80x4x1

Samy Natour · 10-28-2010, 03:18 PM

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.

10-13-2010, 10:10 PM	#1
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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.

10-18-2010, 02:36 PM	#2
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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

10-19-2010, 01:37 PM	#3
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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

10-21-2010, 10:55 AM	#4
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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

10-22-2010, 09:55 AM	#5
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	Re: 5/3/1+ Oly lifting BS 225x2 250x1 275x1 295x1 315x1 PR 235x10x3 wt 196

10-25-2010, 09:27 AM	#6
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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

10-26-2010, 12:03 PM	#7
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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.

10-28-2010, 11:13 AM	#8
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	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.

10-28-2010, 12:29 PM	#9
Sean Rooks Member Profile: Join Date: Jun 2008 Location: Boulder CO Posts: 494	Re: 5/3/1+ Oly lifting forgot to log... Clean 80x4x1

10-28-2010, 03:18 PM	#10
Samy Natour Departed Profile: Join Date: Jun 2010 Location: London Ontario Posts: 221	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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