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  1. #1
    squatters rights liftingson's Avatar
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    5/3/1 go BIG or go HOME!

    This will be my 3rd month on 5.3.1. So far, so good as most of my lifts are pegging out to be where they should be. Ive been keeping up with my lifts in a notebook so far, figured I'd share with anyone interested.

    Squat is the only lift I have that has stalled..I did exacally what Wendler said not do, and used an old squat max.
    1st cycle I squated all the weights, bumped up 10lbs last month and made it only through week 1 and I realized I needed to go down in weight.

    I will be running a 4 day split Boring but Big.
    Here are my current training maxes.
    Bench = 390
    Squat = 430
    Deadlift = 475
    Standing overhead press = 260


    I plan to update this on a daily basis. If anyone out there in the lifting world has a question about what Im doing feel free to ask.

    edit- moved to have in the right forum.
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  2. #2
    Registered User runtocatch's Avatar
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    Cant hardly believe you can handle the four day split. I cant do it bro. It kicks my ass too much. I gotta go with the three days a week deal.
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  3. #3
    squatters rights liftingson's Avatar
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    Originally Posted by runtocatch View Post
    Cant hardly believe you can handle the four day split. I cant do it bro. It kicks my ass too much. I gotta go with the three days a week deal.
    Its hard by Friday. Once I get into the gym Im okay...but Im always trying to find an excuse to not go.
    I have my days set like this
    monday = bench
    tuesday = squats
    Wednesday = off
    thursday = shoulders
    friday = deadlifts
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  4. #4
    squatters rights liftingson's Avatar
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    Day one

    Chest. 3x5 Boring but Big
    warm up sets
    135x10
    185x5
    205x5
    working sets
    255x5
    295x5
    335x7
    275x10
    245x10
    245x10
    245x10
    225x10

    INCLINE
    205x6
    225x6185x15

    Hit dips with a 25lber swingin from my waist for several sets.
    x15
    x15
    x15
    x15
    x17 body weight only.

    after this I hit 2x12 80lbs overhead extentions.

    pretty solid workout today.
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  5. #5
    Registered User agreyam's Avatar
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    Just had a friend hand me down the 5/3/1 book today, Been running sheiko in the past so im ready for a change. Will keep a eye out with your log man, you got some strong ass lifts.
    ~~White flood log :D Juicy watermelon~~: http://forum.bodybuilding.com/showthread.php?t=153906121

    ^^My CL Red Acid Reborn Log^^- http://forum.bodybuilding.com/showthread.php?t=152852551- DONE

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  6. #6
    squatters rights liftingson's Avatar
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    wanted to list my supp stash as well

    mono creatine
    100%whey
    animal pak
    animal flex
    1MR

    steak, chicken, turkey every other day...oh, and MILK
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  7. #7
    squatters rights liftingson's Avatar
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    liftingson is offline
    Originally Posted by agreyam View Post
    Just had a friend hand me down the 5/3/1 book today, Been running sheiko in the past so im ready for a change. Will keep a eye out with your log man, you got some strong ass lifts.
    Thanks Bro man. I have a long ways to go to get my legs back to where I want them. I got onto the 5/3/1 the same way..a guy at the gym asked me what program I follow..at the time I did whatever. he gave me his book and its been on since then.
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  8. #8
    squatters rights liftingson's Avatar
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    alright, chest is pretty sore this AM. Hope I'm ready for this leg workout today, its going to be brutal!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  9. #9
    squatters rights liftingson's Avatar
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    Legs

    squats
    warm-up
    135x10
    185x5
    225x5


    working sets
    280x5
    325x5
    365x7
    275x10
    225x10
    225x10
    205x10
    135x12...I bout passed out around 8 haha

    leg presses
    6plates (3 each side)
    x15
    x15
    x10

    3x10 pullups bodyweight only
    this was all I did today. This was all I had, could not do anymore! haha. good day though
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  10. #10
    Fight Against FUPA Fabs23's Avatar
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    Nice! I'm in for the ride friend! I dont know much about 5/3/1 but am going to make meself eduakated on it! Looking forward to the posts!
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  11. #11
    squatters rights liftingson's Avatar
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    liftingson is offline
    Originally Posted by Fabs23 View Post
    Nice! I'm in for the ride friend! I dont know much about 5/3/1 but am going to make meself eduakated on it! Looking forward to the posts!
    Welcome aboard. Its a real simple program to follow, either powerlifting or bodybuilding. Ive been doing this program since early January.

    Im glad today is a "rest" day. My legs are dead today..freakin dead! Im going to try to do a little running this evening.
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  12. #12
    squatters rights liftingson's Avatar
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    liftingson is offline
    well yesterday I went to the gym to get in alittle ab work and cardio.
    ab rolls - 3x10
    300 jumpropes haha
    3x10 various grip pull-ups.
    jogged/walked 2 miles.

    and that was about it.
    Will be hitting shoulders hard later today!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  13. #13
    squatters rights liftingson's Avatar
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    liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000) liftingson has much to be proud of. One of the best! (+20000)
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    Legs are still fried from tuesday
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  14. #14
    Registered User DrGonZo81's Avatar
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    good luck. I'm a big wendler fan.
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  15. #15
    squatters rights liftingson's Avatar
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    standing overhead presses

    warmup sets
    95x10
    115x10
    135x10
    working sets
    170x5
    190x5
    220x6
    155x10
    155x10
    155x10
    145x10
    135x10


    I was dissapointed with 220x6..Ive done more weight for more reps before. Guess it was just one of those days!

    after overhead presses;
    shruggs, 6x20 dumbbells 110lbs-90lbs.

    25lb weighted dips
    3x15
    bodyweight only
    1x25
    1x20

    and that sir, was that!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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    I lift one rep at a time.
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  16. #16
    squatters rights liftingson's Avatar
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    liftingson is offline
    Originally Posted by DrGonZo81 View Post
    good luck. I'm a big wendler fan.
    hell yeah man

    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

    Uncut LOG...check it out here!
    http://forum.bodybuilding.com/showthread.php?t=152706323

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  17. #17
    Registered User netopia's Avatar
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    netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000) netopia is just really nice. (+1000)
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    In on this. Strong lifts
    Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
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  18. #18
    Beard Game Stronk MatTheCur's Avatar
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    Oh hai there big guy



    Can't wait to be up there where you're at brah. Srs. LOVING 5/3/1.

    You starting/doing hill sprints? What's your cardio/conditioning routine like?
    Proud member of Team Ogre

    -----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533

    Currently running: Wade's program
    Currently reading: Nothing. Suggest something for me to digest with my eyes
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  19. #19
    squatters rights liftingson's Avatar
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    liftingson is offline
    Originally Posted by MatTheCur View Post
    Oh hai there big guy


    Can't wait to be up there where you're at brah. Srs. LOVING 5/3/1.

    You starting/doing hill sprints? What's your cardio/conditioning routine like?
    there are no hills around here to do sprints haha. twice a week I jack the treadmill up with the highest incline and speed and do 10-15 second sprints for 10 minutes.
    I was killing the jumpropes but shin splints got pretty unbearable. Now I do jumps before squats and deads.
    My 5/3/1 progress can be found here.
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  20. #20
    Beard Game Stronk MatTheCur's Avatar
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    Originally Posted by liftingson View Post
    there are no hills around here to do sprints haha. twice a week I jack the treadmill up with the highest incline and speed and do 10-15 second sprints for 10 minutes.
    I was killing the jumpropes but shin splints got pretty unbearable. Now I do jumps before squats and deads.
    I've got a great hill staked out! Can't wait for it to melt, but I need to buy cleats.

    I haven't gotten into the warm up deal yet. Might start soon, along with foam rolling, but do.not.want to bring that to the gym with me, lmfao
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  21. #21
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    Originally Posted by MatTheCur View Post
    I've got a great hill staked out! Can't wait for it to melt, but I need to buy cleats.

    I haven't gotten into the warm up deal yet. Might start soon, along with foam rolling, but do.not.want to bring that to the gym with me, lmfao
    I havent done the foam rolling as much as I should. Its pretty painful to me
    My 5/3/1 progress can be found here.
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  22. #22
    Registered User agreyam's Avatar
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    Originally Posted by liftingson View Post
    I havent done the foam rolling as much as I should. Its pretty painful to me
    Strong log is strong man. Glad to see youve been updating us Foam rollers suck at first but once you get accustom to them they effing work. I do them at home to avoid the lol's at the gym ha.
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  23. #23
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    Originally Posted by agreyam View Post
    Strong log is strong man. Glad to see youve been updating us Foam rollers suck at first but once you get accustom to them they effing work. I do them at home to avoid the lol's at the gym ha.
    thanks man.
    Yeah right now I use a roller at the gym.I borrow one from the gym owner. Alot of women see me rollin my ass and bert stare me! Plan on ordering one soon so i can do this at home as well.
    My 5/3/1 progress can be found here.
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  24. #24
    Beard Game Stronk MatTheCur's Avatar
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    MatTheCur is offline
    Wanted to ask... How're you enjoying BBB? You thinking about doing another version of it at some point?
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  25. #25
    squatters rights liftingson's Avatar
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    liftingson is offline
    day 4

    back workout!

    deadlifts/warmup sets
    2x10 - 135
    225x6
    working sets
    305x5
    355x5
    405x7
    275x12
    225x10
    225x10

    the 5 sets of 10 could kiss my ass today! after hitting 405 for 7, I was pretty much done wanting to deadlift, but I forced out 3 sets.
    Im sure I could have pulled 8 reps, hell possibly 10..but I wasnt trying to go to complete failure. Iam satisfied with deads today!

    after deads
    5x6 bodyweight pullups
    3x10 =200lbs closegrip latt pulldowns

    1 arm db rows
    85lbs x15 x15
    100lbs x 10

    overall broskis, I felt like this was a really good workout. Hope everyone has a good Friday!!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

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  26. #26
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    Originally Posted by MatTheCur View Post
    Wanted to ask... How're you enjoying BBB? You thinking about doing another version of it at some point?
    I actually enjoy trying to hit the 5x10 following the rep sets. I know I have gotten stronger over the past 3 months..hell I feel like I can see a difference in my body right now.
    my training partner wants to drop the bbb program and just follow 5/3/1 with more bodybuilding work..I dunno though..I just want to be able to pick up heavier shyt next week than I did this week.
    My 5/3/1 progress can be found here.
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  27. #27
    Registered User netopia's Avatar
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    Originally Posted by liftingson View Post
    I actually enjoy trying to hit the 5x10 following the rep sets. I know I have gotten stronger over the past 3 months..hell I feel like I can see a difference in my body right now.
    my training partner wants to drop the bbb program and just follow 5/3/1 with more bodybuilding work..I dunno though..I just want to be able to pick up heavier shyt next week than I did this week.
    Did you find it hard to recover from the volume at the start or did you build up to 5 sets?
    Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
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  28. #28
    squatters rights liftingson's Avatar
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    Originally Posted by netopia View Post
    Did you find it hard to recover from the volume at the start or did you build up to 5 sets?
    Its still hard to recover from the 5x10. especially squats and deadlifts. The first cycle I ran I did 3 sets of 10 following my working sets, hell there are some days I still don't get 5x10 because I'am beat...like yesterday I only did 3x10 following deads.

    glad I have two days off to recover, my back and legs are sore as hell this morning. Monday, start week two..this is when it starts to get a little harder!ha
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  29. #29
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    In on this all the way.

    Started 5/3/1 this week after running a similar program on and off for a bit.

    BBB is good times haha. Sore of **** but awesome.

    Your friend should just stick to BBB and add a couple "bodybuilding" movements where he can.

    Or lose some fat and then all the muscle he is building will pop haha.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  30. #30
    squatters rights liftingson's Avatar
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    Originally Posted by Filmbuff81 View Post
    In on this all the way.

    Started 5/3/1 this week after running a similar program on and off for a bit.

    BBB is good times haha. Sore of **** but awesome.

    Your friend should just stick to BBB and add a couple "bodybuilding" movements where he can.

    Or lose some fat and then all the muscle he is building will pop haha.
    good luck on ur 5/3/1 journey!
    My 5/3/1 progress can be found here.
    http://forum.bodybuilding.com/showthread.php?t=142870321&p

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