My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[Celtic8Laoch]

In America we speak American...

[ulsak]

In America we speak American...

Oh yeah, but which american do you mean; arapaho, apache, mohawk, hunkpapa, sioux, cherokee, nez perc�, creek, comanche, shoshone, wichita, pueblo, seminole or perhaps navajo?
That's too bad I can't any of those tongues so I guess we have to continue the conversation in english then...

[12ccopeland]

Procrastinating on my final essay and stumbled up your log m8; love the format you have set up. Subb'd. Nice pressing too, mirin'.

[Anthony21]

Cycle 6 - Week 1 - OHP

Thick Skinned and Broad Shouldered

Video





Supplementation

PWO - Muscle Warfare Napalm Mini Gun (New Formula) - notbad.jpeg

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Barbell Overhead Press

20kg x 10
30kg x 10
40kg x 6

50kg x 5
57.5kg x 5
62.5kg x 9 (137lb)

Assistance Lift 1
Dumbbell Seated Press

36kg's x 10 x 2 (79lb's)
36kg's x 7
35kg's x 9

Assistance Lift 2
Dumbbell Lateral Raise

15.5kg's x 12 x 4 (34lb's)

Assistance Lift 3
Face Pulls

30kg x 15
35kg x 15
40kg x 12 x 2 (88lb)

Assistance Lift 4
Cable Rear Delt Fly

10kg x 10 (22lb)
8kg x 10 x 2

Assistance Lift 5
Bar Static Hold

Bar / 20kg x 31 Seconds

Thinking about running this a competition for us all... longest time wins.


Thoughts

Big session, delts felt pumped to fuark, really feeling they have come on so well this bulk. Can't wait to start cutting up and seeing what they look like LOL...

Can feel it in my blood... I am going to hit 80kg x 1 (176lb) when I attempt my maxes again.

Big time session buddy. Nice work on those presses. Sad you're not in my log no more haha. Have a good weekend bro.

[ulsak]

Big time session buddy. Nice work on those presses. Sad you're not in my log no more haha. Have a good weekend bro.

wut?, Danny you have ot check out Ant's log..!

[Jasonk282]

Oh yeah, but which american do you mean; arapaho, apache, mohawk, hunkpapa, sioux, cherokee, nez perc�, creek, comanche, shoshone, wichita, pueblo, seminole or perhaps navajo?
That's too bad I can't any of those tongues so I guess we have to continue the conversation in english then...

Them ain't "real' 'mericans...LOL

But my pimp hand speaks slap-a-ho.

[lllDBOlll]

Aaaah, the force is strong with this one! I bet when you wake up tomorrow you'll have your 1k subs. Doing a special video for it?



Its a typical response from you Swedes to us Danes, I laughed IRL. I'll get the log up and running sometime next week!

Yeah thinking of doing some kind of half decent giveaway

Did i hear competition... challenge accepted

Good to have you in princess... make sure you can actually front raise the bar first k?

Great workout D! made it look easy!

Yeah buddy!

DING DING DING. I see a thousand subscribers! Grats D!

AAWWWWWWWWW YEEEEEEA

Pip pip cheerio gov'na...like chit like that?

That's cockney

hell no, that would be cockney, man. English that is comprehensive, aussies, 'mericans, brits and rest of the world who care to learn more it own lingo..

LOL ^^ as above! Amazes me everytime I have been to America and they realise we all don't talk posh

In America we speak American...

Pffft

F*ck yeah! Lets go shoot assault rifles out if our diesels while eating freedom fries and freedom toast chain smoking reds drinking jack and show these commies how it's done!

Bwahahah

LOL yessir

Oh yeah, but which american do you mean; arapaho, apache, mohawk, hunkpapa, sioux, cherokee, nez perc�, creek, comanche, shoshone, wichita, pueblo, seminole or perhaps navajo?
That's too bad I can't any of those tongues so I guess we have to continue the conversation in english then...

GET EM ULSAK GET EMMMMMMMMMMMMMMMM

Procrastinating on my final essay and stumbled up your log m8; love the format you have set up. Subb'd. Nice pressing too, mirin'.

Nice, glad to have you in. Good luck with all that edumacation milarky

Big time session buddy. Nice work on those presses. Sad you're not in my log no more haha. Have a good weekend bro.

I am in I am in! ***Fat fingers and reads iPhone in bed crew*** checking in... good job with those PR's... close to the club now

wut?, Danny you have ot check out Ant's log..!

I have I have!

[Anthony21]

Fat fingers + bulking ftw haha. I was just giving you sh!t bro.

[Jasonk282]

F*ck yeah! Lets go shoot assault rifles out if our diesels while eating freedom fries and freedom toast chain smoking reds drinking jack and show these commies how it's done!

Brings a tear to my eye when I see a real American.
I have no idea what cockney is...I saw it on TV so I'm assuming you all talk like Charles Dickens, Mr. Bean or Ali G.

[lllDBOlll]

Brings a tear to my eye when I see a real American.
I have no idea what cockney is...I saw it on TV so I'm assuming you all talk like Charles Dickens, Mr. Bean or Ali G.

Only one of those three is a cockney.

[Celtic8Laoch]

Wicked wicked, jungle iz massive..original

[lllDBOlll]

Wicked wicked, jungle iz massive..original

lol BADMAN

DECEMBER PROGRESS SHOT



Our lass should of bought me a girdle never mind a belt! I am happy with the rear lat spread, not so happy with front. I need to do more serratus work I believe.

Also today, had a great deadlift session with new belt... really loved it! Did my squats afterwards... felt ace! Did 4 sets of BBB... then thought I don't wanna do any more reps... so went on a PR hunt... I am a cat's cock hair off full parallel with 160kg but I managed to go down and come back up... so better than I ever have before... if I had been fresh it would have been no problem!

[ktj4l]

Strong squat! Looking big too. The front will look better with some definition after your cut, but I think you gained a good bit of muscle mass on this bulk.

[lllDBOlll]

Strong squat! Looking big too. The front will look better with some definition after your cut, but I think you gained a good bit of muscle mass on this bulk.

Cheers mate, can't get over how good squatting with a belt is lol

I would agree with you, I have definitely gained some decent mass. I am approaching the weight I ended my bulk earlier this year, my hips are 1.5" less and waist is 1" less I believe... so that weight went somewhere! Thighs are 25" cold this morning, when I was a super fatass they was 26" and I have hella lot more definition in them now. Will be getting them out at start of cut.

I need to work on that front pose, could maybe make it look wider, I just can't seem to make the lats flare up like I can when I do my back shot.

[MakeGoBoom]

Only one of those three is a cockney.

Charles dickens?

[Raigs]

Your back is huge D!

[MakeGoBoom]

Yeah decent size gains. Your right you need some work but it will look good when you shed that baby weight buttercup

[JelaniTheGreat]

Wish you would have dropped that video on cutting 8 months ago. lmao

[MKW]

Looking thick as hell man. I love your OHP workouts because it's the only lift of the four that we're neck-and-neck... not so much on the other three, haha.

[Filmbuff81]

Massive back of peace

[lllDBOlll]

Charles dickens?

Well pretty much. He is not the type to talk like a typical cockney but he did a lot of writing about them.

Your back is huge D!

Thanks man... what's going on with your log I seem to get no updates?

Yeah decent size gains. Your right you need some work but it will look good when you shed that baby weight buttercup

I been thinking about it, I think I need to just close my eyes whilst doing it from the front and do the same thought process when doing my back lat spread. When I can see what I am doing I don't think I get that connection with my lats.

Wish you would have dropped that video on cutting 8 months ago. lmao

Lol man why? You seem to know what you are doing judging by your AVI

Massive back of peace

Thanks mate

[Raigs]

Im over here atm

http://forum.bodybuilding.com/showth...0200803&page=2

[lllDBOlll]

Cycle 6 - Week 1 - Deadlift

Barn Door Back!

Video





Supplementation

PWO - 2 x ProSupps Jekyll - HNNNNNNNG Pumpaliscious

Warm Up: 10 Mins Bike, Bar Weight RDL's, Dorsal Raises, Leg Extensions

Core Lift
Conventional Deadlift

20kg x 10
60kg x 10
100kg x 6

127.5kg x 5 (281lb)
145kg x 5 (319lb)
165kg x 9 (363lb)

Assistance Lift 1
Back Squat

Boring But Big

80kg x 10 (176lb)
105kg x 10 x 3 (231lb)

PR HUNT

140kg x 1 (308lb)
160kg x 1 (353lb) - Just above usual depth, still first time I have successfully gone down and come back up with this weight

Assistance Lift 2
Pull Up

BW = 192lb - Ruth ruth baby ruth

BW x 8 x 2
BW+10kg x 8 x 2 (22lb)
BW x 10

Assistance Lift 3
Trap Bar Row

25kg x 10
65kg x 10
85kg x 10 x 3 (187lb)

Assistance Lift 4
Close Grip Row

80kg x 12
100kg x 12 x 3 (220lb)

Assistance Lift 5
Dumbbell Row

35kg x 12 x 2 (77lb)

Assistance Lift 6
Overhand Lat Pull Down

80kg x 6 x 4 (176lb)

Assistance Lift 6
Dumbbell Curl

20kg's x 12 x 2 (44lb's)


Thoughts

Good session. All I can say is... I love this belt business.

[ktj4l]

4 extra reps at that weight. Solid. Insane overall volume too. Bodybuilders gon bodybuild.

[Railingz]

holy fawwwk subbed.

I've been looking at 531 and I want to start it. I've been spinning my wheels for ages making schitty progress/stalling and such.


I've got a few questions about the program and I need to learn some more. Would love if you could answer and maybe give some feedback/thoughts on program?

How many days a Week do you workout?
I've been thinking about setting it up like this: Mon-bench,tues-squat,wed+thurs-off,fri-ohp,sat-dead,-sun-off. How does it seem?
I'm not sure on what accessory work I want to do, but I defiantly am leaning towards bodybuilding as I want some growth
Can you switch around the accessory work. BBB one cycle/week, bodybuilding another?
Why are you following a different thing for bench?

Sorry if they've been answered etc. I've just stumbled upon your thread and I'm planning on starting 531 today so need answers etc. Thanks

[Woody-5]

Strong work Rudolph
Impressive repout on the top set of deads

You would have had way more on that squat max if you weren't fatigued from all those pulls

[MakeGoBoom]

F*cks sake bro. Volume much? Completely off the farm. Squat I'm guessing was fatigue/mental from pulling 365 200 times and attempting a weight youve never hit. Not saying you.cant.hit.both but it is going to have an affect.

Also you're probably right about the front pose. Mind sees what tge mind wants. Going to affect your confidence.makes your pose off. I dont know anything about posing but its common sense

[Anthony21]

Man that a sick back from your back rear spread. Awesome, awesome workout. The Rudolph outfit was f'n awesome haha.

[lllDBOlll]

4 extra reps at that weight. Solid. Insane overall volume too. Bodybuilders gon bodybuild.

LOL we sure are

holy fawwwk subbed.

I've been looking at 531 and I want to start it. I've been spinning my wheels for ages making schitty progress/stalling and such.


I've got a few questions about the program and I need to learn some more. Would love if you could answer and maybe give some feedback/thoughts on program?

How many days a Week do you workout? 5 at the moment - Bench / Off / Squat / Bench / OHP / Off / Deads / Repeat
I've been thinking about setting it up like this: Mon-bench,tues-squat,wed+thurs-off,fri-ohp,sat-dead,-sun-off. How does it seem? Looks legit
I'm not sure on what accessory work I want to do, but I defiantly am leaning towards bodybuilding as I want some growth
Can you switch around the accessory work. BBB one cycle/week, bodybuilding another? You can do whatever you want, make a program work to suit your goals. Keep the 5/3/1 layout the same that's all that matters really. Some of the other chaps in here are doing all kinds of modified patterns
Why are you following a different thing for bench? Because Macenko is a great peaking program and I want to hit 140kg x 1 before the year is out

Sorry if they've been answered etc. I've just stumbled upon your thread and I'm planning on starting 531 today so need answers etc. Thanks

Hope bolded text helps mate, glad to have you in.

Strong work Rudolph
Impressive repout on the top set of deads

You would have had way more on that squat max if you weren't fatigued from all those pulls

Yeah I reckon. I didn't expect to come up on that 160kg to be honest but even though it was hard it was easier than expected. So fresh when I shoot for maxes next I reckon it will be ok.

F*cks sake bro. Volume much? Completely off the farm. Squat I'm guessing was fatigue/mental from pulling 365 200 times and attempting a weight youve never hit. Not saying you.cant.hit.both but it is going to have an affect.

Also you're probably right about the front pose. Mind sees what tge mind wants. Going to affect your confidence.makes your pose off. I dont know anything about posing but its common sense

Lol'd at 365 x 200 - I wish. Yeah I never even expected to come up on that squat to be honest mate so thats a good sign.

You are spot on with that about posing, it's all about what you wanna see.

Man that a sick back from your back rear spread. Awesome, awesome workout. The Rudolph outfit was f'n awesome haha.

Cheers bro... I got even better thing soon

[Railingz]

Hope bolded text helps mate, glad to have you in.

Yeah was good thanks. How do you manage to do a bench day then OHP straight after, I would be hella sore for that!

Also, I looked at the 531 template and it says to do biceps with shoulders, something I want to avoid if back day is after! I was thinking, triceps with shoulders and some biceps after chest.

- Defiantly looking forward to this program in hopes of gains, I'm going to rotate the accessory lifts weekly/cycle. I think BBB could be beneficial but I don't want to shy away from typical bbing volume too for growth nomsayin?

AND GLAD I FOUND YOUR LOG subbed on youtube too.