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.
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Thread: 5/3/1 go BIG or go HOME!
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03-05-2012, 07:43 AM #1
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
5/3/1 go BIG or go HOME!
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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-05-2012, 07:57 AM #2
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03-05-2012, 08:48 AM #3
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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03-05-2012, 05:37 PM #4
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-05-2012, 05:40 PM #5
- Join Date: Dec 2010
- Location: Austin, Texas, United States
- Age: 39
- Posts: 634
- Rep Power: 339
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
<**>Yellow Fever Crew: Once you go Asian...HNNNNGHH<**>
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03-05-2012, 05:41 PM #6
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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 MILKMy 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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-05-2012, 05:43 PM #7
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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03-06-2012, 05:47 AM #8
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-06-2012, 02:44 PM #9
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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 thoughMy 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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-06-2012, 02:58 PM #10
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03-07-2012, 05:26 AM #11
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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03-08-2012, 05:24 AM #12
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-08-2012, 11:13 AM #13
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03-08-2012, 12:23 PM #14
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03-08-2012, 03:01 PM #15
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-09-2012, 05:45 AM #16
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03-09-2012, 07:36 AM #17
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03-09-2012, 07:52 AM #18
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
Currently playing: Clicker Heroes and Diablo 3
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03-09-2012, 08:24 AM #19
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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.
http://forum.bodybuilding.com/showthread.php?t=142870321&p
Uncut LOG...check it out here!
http://forum.bodybuilding.com/showthread.php?t=152706323
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-09-2012, 08:33 AM #20
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03-09-2012, 08:35 AM #21
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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03-09-2012, 10:52 AM #22
- Join Date: Dec 2010
- Location: Austin, Texas, United States
- Age: 39
- Posts: 634
- Rep Power: 339
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03-09-2012, 12:15 PM #23
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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03-09-2012, 12:22 PM #24
Wanted to ask... How're you enjoying BBB? You thinking about doing another version of it at some point?
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
Currently playing: Clicker Heroes and Diablo 3
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03-09-2012, 03:00 PM #25
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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
Uncut LOG...check it out here!
http://forum.bodybuilding.com/showthread.php?t=152706323
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-09-2012, 03:04 PM #26
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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.
http://forum.bodybuilding.com/showthread.php?t=142870321&p
Uncut LOG...check it out here!
http://forum.bodybuilding.com/showthread.php?t=152706323
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-09-2012, 06:41 PM #27
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03-10-2012, 06:25 AM #28
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
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!haMy 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
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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03-10-2012, 08:14 AM #29
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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03-11-2012, 07:24 AM #30
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