Then hit Calculate your 5/3/1 routine at the bottom. The first program that comes up should be Big But Boring (BBB). There are other options as well. It's really a very solid program.
Thanks for the info Gets. Your another one whose bench has taking a steady uphill climb. Keep up the good work.
Also are you using 5/3/1 for other chest exercises as well ? Whatever it is its working for you Congrads on the gains .
Thanks...
The 531 program (generally put) is for the 4 main lifts - Bench Press, Squat, Overhead Press and Deadlift... you then do some assistance work with it...
I am doing the 5/3/1 + Big But Boring (as linked below)... there are a ton of alternative 5/3/1 options out there... the one I am doing is a really basic, no frills, routine.
For chest, considering I am already doing a **** ton of reps on flat bench, I am only doing 4 sets of inclined dumbbell presses as assistance. It may not seem like a lot at first, but, lets take a quick look here:
on the 555 day.. for example
* warmup with a 10x bar + 5x 135 *
5 reps completed -> 5 reps
5 reps completed -> 5 reps
10 reps completed -> 5+ (meaning a min of 5, but rep to failure)
50 reps completed -> BBB 5 sets of 10 currently (you start at 50% of the 1rm, but you can increase that %, I up it every cycle)
70 reps of flat benching... do you really think you need much more ? lol..
So. I do 4 sets of inclines, in the 8 rep range..
Then I do 3 exercise of 4 sets of 10ish reps for triceps.
Then hit Calculate your 5/3/1 routine at the bottom. The first program that comes up should be Big But Boring (BBB). There are other options as well. It's really a very solid program.
This is exactly what I did. I then followed a link off that site to download a spreadsheet template, and have been using that for 3 months now... if I remember correctly it's on a site called strongjournal.com
Not at all.. however.. many folks like to post them for a couple reasons..
- Proof
- Form check/review
-
- Or competing with other people here... again.. proof of some sort...
All you had to say is for proof...i guess you shouldn't believe anything on the internet right? Think I have heard that a couple times here and there. Had to train legs today, did chest yesterday. When I was in between Hams and Quads I had an itch just to get one of the guys to video and I would kick out a quick set at 275 for $hits and giggles. Then I realized, i haven't warmed up my shoulders/Rotator cuffs....i spend a good 10-15 doing PT type exercises before any upper body. More importantly, I did chest yesterday....as i was warming up with 135 i said..."what for again"
Next Chest day, Ill put on a clinic for you guys....;-) maybe sooner
The 531 program (generally put) is for the 4 main lifts - Bench Press, Squat, Overhead Press and Deadlift... you then do some assistance work with it...
I am doing the 5/3/1 + Big But Boring (as linked below)... there are a ton of alternative 5/3/1 options out there... the one I am doing is a really basic, no frills, routine.
For chest, considering I am already doing a **** ton of reps on flat bench, I am only doing 4 sets of inclined dumbbell presses as assistance. It may not seem like a lot at first, but, lets take a quick look here:
on the 555 day.. for example
* warmup with a 10x bar + 5x 135 *
5 reps completed -> 5 reps
5 reps completed -> 5 reps
10 reps completed -> 5+ (meaning a min of 5, but rep to failure)
50 reps completed -> BBB 5 sets of 10 currently (you start at 50% of the 1rm, but you can increase that %, I up it every cycle)
70 reps of flat benching... do you really think you need much more ? lol..
So. I do 4 sets of inclines, in the 8 rep range..
Then I do 3 exercise of 4 sets of 10ish reps for triceps.
This is exactly what I did. I then followed a link off that site to download a spreadsheet template, and have been using that for 3 months now... if I remember correctly it's on a site called strongjournal.com
Thanks for all the detailed info guys. Sounds like an interesting concept and its obviously working . Think Ill give it a try in the near future. Just starting to get back into being able to bench,squat,deadlift , and OH press again in my basement after my gym closed. This forum has been very helpful and motivational in getting the home gym going and getting inspired by others here in the over 35.
Well, guys I'm new to the forum. But I read this thread and thought about participating. This is still open huh?? Looks like a 2011 post and some sorta 2011 deadlines. Personally 39 yrs old, I have cut down a good bit which looks to have affected my strength a good bit. But now that winter has arrived I'm bulking up a bit and should be able to throw up a decent number, not my best, but decent so it would seem. Used to do 315lbs 6-8 times or so at 212lbs. Recently, I was 195lbs, now up to about 203-204lbs. But this still puts me inthe same category. Haven't maxed out in a number of years. This has perhaps inspired me to try, just to see. I might go ahead and throw up the 315, see how it goes and go up from there. I still work out with the top 120lb dumbells on incline (not much flat) getting about 8 reps or so (depending on the day), but I used to get 10-12 reps pretty easy...so I know my strength is not full. Let me hear some feedback if this is still open, then I'll bust out the vid. Sounds fun! Thanks!
Well, be sure to tone it down a little bit, these other 41-42 year olds, have egos that don't need bruising.
The other guys, ya know, not me by any means, I don't fit that catagory... heh.
Yea man, video up, lets see what ya got
Antsy person that I am, wanted to get something up here. I will post another but the just of it is I did 11 for good measure but my iphone memory decided to take a crap and you can only see 8 reps....by how easily I got to 8.....one can assume I got the 10 but nonetheless, I will post another and do 12 for the inconvenience :-)
OK, just posted but since Ive only made 10 posts I cant post links? any suggestions?
Antsy person that I am, wanted to get something up here. I will post another but the just of it is I did 11 for good measure but my iphone memory decided to take a crap and you can only see 8 reps....by how easily I got to 8.....one can assume I got the 10 but nonetheless, I will post another and do 12 for the inconvenience :-)
OK, just posted but since Ive only made 10 posts I cant post links? any suggestions?
Its up on my bodyspace page under videos....check it out if you want
Im getting ready to diet down so my bench will take a hit but I hope not tons. Im cutting down to 145.0 initally but ill take a two week break and cut down to the low 130's.
Im getting ready to diet down so my bench will take a hit but I hope not tons. Im cutting down to 145.0 initally but ill take a two week break and cut down to the low 130's.
I couldn't imagine weighing 158, never mind less !!
I couldn't imagine weighing 158, never mind less !!
I have crebral palsy so I dont have much leg mass thats why I weigh so little. Ive been down to 146.0 before its in my progress photos. I have enough fat there I could easily get in the 130's.
I have crebral palsy so I dont have much leg mass thats why I weigh so little. Ive been down to 146.0 before its in my progress photos. I have enough fat there I could easily get in the 130's.
Trying to get my @ss up to a 315 1rm by April... and I really feel like this week was a plateau and not a move forward... but still.. never did 240x8.. lol..
Trying to get my @ss up to a 315 1rm by April... and I really feel like this week was a plateau and not a move forward... but still.. never did 240x8.. lol..
I'm new to this forum but I want to toss my hat into the ring. I'm doing the 100K Transformation challenge and this could be the added motivation I need to help me make my goal. I don't care if I win the big prize I just want to get my weight down to 240 and have the same strength I had at 313. I'll be making my entry in the next week or so.
I keep platuagh at 325 x 4 reps. Strength goes up and down but once I hot 325 x 4 or 365 x 1 cant seem to rise above it. My 225 max on a good day is 15-19 reps.
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