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Thread: 5/3/1 go!

  1. #1
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    5/3/1 go!

    Been phucking around with a couple programs for the last 6 months. 1 split similar to 5/3/1 and another one from a buddy.

    It was very high volume and frequency. Squat, Deadlift, Bench 3 days a week with whatever accessory work you can handle. I enjoyed it, but both times I tried to run it I got sick after about 3 weeks; no matter what I did I couldn't eat enough food. In the end great for losing fat but ran me into the ground.

    Once in a while I may run it again for a couple weeks just to get a little kick in the ass, but I decided to do 5/3/1 so I can focus on something long term and kill my training ADD.

    So without further adieu.

    Current Max


    Squat
    1RM 265
    90% 239

    Bench Press
    1RM 231
    90% 208

    Deadlift
    1RM 323
    90% 291

    Push Press
    1RM 152
    90% 137

    Goal Maxes 1 year from now

    Core Lift

    Squat
    1RM 465
    90% 419

    Bench Press
    1RM 298
    90% 268

    Deadlift
    1RM 525
    90% 473

    Push Press
    1RM 219
    90% 197

    I'm being a little more aggressive on squat and deadlift and increasing by 15lns per month instead of 10.

    after 4-6 cycles I may drop it down to 10lbs per month depending on how I feel, but since my numbers are not huge to begin with I think I can get away with it for at least the first little while.

    I also underestimated my current maxes, so I am starting lighter than normal anyways so at some point everything is going to equalize.

    Will post the past 7 workouts since I've been doing 5/3/1 since I got back from Mexico.

    EDIT:

    I am running BBB with 1 or 2 other assistance exercises depending on how I feel that day.

    I'm also running my BBB at 65% of my 1RM
    Last edited by Filmbuff81; 03-16-2012 at 04:28 PM.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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    Cycle 1 - Week 1 - Squat

    5min Rowing Machine
    Dynamic Stretching

    Clean to front squat
    45x10
    95x5
    115x5
    135x5

    Back Squats
    135x5
    155x5
    185x5
    205x10 AMRAP
    5x10 @145

    5 minutes recumbent bike

    Nothing fancy or that strenuous.
    the latest and greatest in training...or whatever.

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    Cycle 1 - Week 1 - Bench Press

    5 min rowing and shoulder warmup.

    Flat Bench BB Press
    45x10
    95x10
    135x5
    155x5
    175x8 AMRAP

    Flat BB Bench /DB row superset
    135x10
    135x10
    70x10
    135x6
    70x10
    135x10(adjusted rest time)
    70x10
    135x10
    70x10

    25*chinups at work.
    the latest and greatest in training...or whatever.

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    5 min jump rope
    stretching.

    Clean to front squat
    45x10
    95x5
    115x5
    135x5

    Deadlift
    155x5
    190x5
    225x5
    245x10 AMRAP(last time I did 245 for AMRAP I did 7)

    Deadlift 5x8@190

    Double Unders
    50
    40
    40
    30
    40

    Eventually want to build up to 10 sets of 50 double Unders.

    Right now I'll take 5x50 over the next few weeks though.

    Especially on a day like today where I already felt destroyed after deadlifts.
    the latest and greatest in training...or whatever.

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    In, love following 5/3/1 logs
    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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    Cycle 1 - Week 1 - Push Press

    Rowing machine warmup
    5min 1080metres

    Hang clean/press warmup
    45x10
    65x3

    Push press
    45x5
    95x5
    105x5
    115xAMRAP 10

    Push Press/BB Row Super Set*@ 95lbs

    BB Row x10
    Push press x 10

    BB row x 10
    Push press x 8

    BB row x 10
    Push press x 8

    BB row x 10
    Push press x 6

    Absolute conditioning killer on top of crazy burn.

    Dips

    BW = 180ish
    BWx15
    BW+45x8
    BW+45x8
    BW+45x5

    Noodles for arms

    Lat pulldown
    140x10
    140x6
    140x6

    Rowing machine 5 minutes 1050 metres

    Missed some reps on the accessory work but not too concerned. After 2 weeks off I figure it'll take about the same amount of time to build my work capacity up again.

    Probably still a little gassed from deadlifts the day prior too.
    the latest and greatest in training...or whatever.

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    Cycle 1 - Week 2 - Squat

    Jump rope
    Stretching

    Clean to front squat
    95x5
    135x3

    Back squat
    135x5
    165x3
    190x3
    215x10AMRAP

    155x5x10

    Leg Curls
    3x15@100lbs

    5 min elliptical.
    the latest and greatest in training...or whatever.

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    Cycle 1 - Week 2 - Bench Press

    5 minutes Rowing machine 1100 meters.

    Alternating between regular row and pulling to my face. Makes for a nice shoulder warmup.

    145x3
    165x3
    185x6 AMRAP

    205x1

    4x10@135
    1x6@135

    Gassed on the last set

    Flat Bench DB Row
    70x15
    70x10
    70x10

    Super busy in the gym so I couldn't superset. Had someone working in on bench who needed a spot with their very shoddy form.

    Dips BW 185ish with clothes

    BWx15
    BWx15

    3 minutes rowing machine

    Followed by

    Rowing machine HIIT

    8 rounds 30s on 30s off

    Feel good. Conditioning is getting back to normal.
    the latest and greatest in training...or whatever.

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    Cycle 1 - Week 2 - Deadlift

    Clean to front squat
    95x5
    95x3
    115x5
    135x5
    145x3

    Deadlift

    205x3
    235x3
    265x9 AMRAP

    Wanted to hit 10 but rather not push it for 1 more rep and bad form.

    5x8@195

    Thoroughly gassed after this.

    Dips
    BW+45 3x6

    Single leg press
    3x10@70lbs

    8 minutes jump rope

    Little dead today so not too much cardio
    the latest and greatest in training...or whatever.

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    In for more ADD action.
    Training log (5/3/1): http://forum.bodybuilding.com/showthread.php?t=134406091


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    Originally Posted by jason1903 View Post
    In for more ADD action.
    I'll try to keep myself on track for a change.

    Edit: spreadsheet for anyone who wants to do 5/3/1

    Found it online. Takes all the work out of figuring the numbers and tracking progress.

    http://www.mediafire.com/531spreadsheet
    Last edited by Filmbuff81; 03-18-2012 at 04:53 PM. Reason: Won't let me edit my first posts
    the latest and greatest in training...or whatever.

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    Cool log man, I will check in from time to time considering we have similar #'s. Im not a powerlifter but I run 531 w/BBB as well and am entering my 8th wave and have to say i love the simplicity and progression, keep it up.
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    Originally Posted by dtownlifter1 View Post
    Cool log man, I will check in from time to time considering we have similar #'s. Im not a powerlifter but I run 531 w/BBB as well and am entering my 8th wave and have to say i love the simplicity and progression, keep it up.
    Yeah I'm enjoying it so far.

    I'm not a powerlifter yet, but I want to enter some competitions down the line.

    I miss being in some sort of sport and with the way my work schedule can be at times I am definitely motivated to get my lifts up and become a strong ass bastard.

    Do you have a log going?
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    Yeah I'm enjoying it so far.

    I'm not a powerlifter yet, but I want to enter some competitions down the line.

    I miss being in some sort of sport and with the way my work schedule can be at times I am definitely motivated to get my lifts up and become a strong ass bastard.

    Do you have a log going?
    No, I just love to lift but Ive thought about it....well see
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    Originally Posted by dtownlifter1 View Post
    No, I just love to lift but Ive thought about it....well see
    Since you mentioned we have similar numbers feel free to post some workouts in here of you don't want a full journal going on.

    Always interested in the progress of others.
    the latest and greatest in training...or whatever.

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    Cycle 1 - Week 2 - Push Press

    5 minutes rowing
    1120 meters*

    Push press
    45x10(standard press)
    95x3
    110x3
    125x8 AMRAP

    Push press 5x10*@ 95lbs
    Superset
    BB rows 4x10 115lbs

    10 minutes rowing machine 2200 meters.

    Was supposed to go in the morning, but was too tired & lazy.

    Almost pushed the workout until tomorrow, but I want to squat on Sunday and want to feel fresh.

    Tomorrow will be foam rolling and some light cardio to get the blood flowing.
    the latest and greatest in training...or whatever.

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    Sooooooo.... You sacked GST off then? Liked your mini write up of your new shoes in your former thread. I always squat and dead barefoot so shoes make no difference to me!

    Sessions are looking good fella, glad that married life hasn't ruined you!
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    Originally Posted by lllDBOlll View Post
    Sooooooo.... You sacked GST off then? Liked your mini write up of your new shoes in your former thread. I always squat and dead barefoot so shoes make no difference to me!

    Sessions are looking good fella, glad that married life hasn't ruined you!
    Haha I forgot to copy my review over!

    Once I have a private gym I'd probably switch over too, but for now my ninja turtle shoes will do me well.

    And yeah I was swaying between 5/3/1 and gst when I first started gst.

    I am sure if I stuck with GST it would work in the long run, but a few differences between the way it's laid out I feel 5/3/1 will work better for me.
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    Adidas Adipure Trainer



    I've wanted some finger shoes for a while, but I was never really sold on the virbrams personally.

    Lots of people love them and use them, but every model I tried had a really squishy sole.

    They are thin, but they still compress. Similar to my chucks in that regard.

    But they allow for great agility; however, never bought them.

    So usually I just squat and dead in chucks or other flat sole shoes.

    Then I tried the Adidas as a local store and instantly fell in love with them.

    They have a firmer sole which I prefer and lends them towards being very stable.

    The toes still flex nicely, but I felt like they were nice and firm on squats tonight.

    Definitely former than chucks and based on the material used a firm EVA foam and then a very firm thin rubber sole, they have made a great gym/weight training shoe.

    I have a size 10 and wore them with toe socks to avoid being super stinky, but I have worn them without socks in my apartment and they feel great. And they are machine washable so if you don't want to wear socks you can forgo them and just wash them often to keep them fresh.

    I might exchange for a size 9 to keep them even tighter, but I have wider feet, so the size 10 feels pretty good and even though there is no strap i didn't feel like I was floating in them.

    I think it would be good to have the option of a strap of some sort though to really tighten them up, but at the same time the sock like fit makes you feel like you really have nothing on.

    My clean to front squats felt stable and agile.

    My biggest concern was whether or not I would still have good depth, but I managed to easily go to or below parallel and actually felt stronger coming out of the hole thanks to the firmer sole.

    For my first foray into actually using a "barefoot" shoe in a training scenario i was very impressed.

    Some people will still prefer and love the Vibrams, but for me I will stick to the Adidas and i look forward to seeing what their 2.0 version is like, but 1.0 is pretty damn good already.
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    GST and 5/3/1 are basically the same program. I switched to 5/3/1 too and I purchased the GST template. I think both are great. I just didn't like the high rep days on GST. Strangely I hit 315x5 for DL on GST after 1 cycle and after 1 cycle on 5/3/1 i hit only 305x3 for DL....I just blame it on cutting.
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    Originally Posted by hiimnotcool View Post
    GST and 5/3/1 are basically the same program. I switched to 5/3/1 too and I purchased the GST template. I think both are great. I just didn't like the high rep days on GST. Strangely I hit 315x5 for DL on GST after 1 cycle and after 1 cycle on 5/3/1 i hit only 305x3 for DL....I just blame it on cutting.
    Yeah both are good programs.

    I haven't had the greatest of success with splits, but trying to give it another try.
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    Cycle 1 - Week 3 - Squat

    Cycle 1 - Week 3 - Squat

    5minutes jump rope
    Some stretching

    Clean to front squat
    95x5
    115x5
    135x5

    Squats
    155x
    180x5
    205x3
    225x10 AMRAP
    255x2 with belt
    265x2 No belt

    Squatting with a belt felt weird. First time ever.

    Feels more natural using it on deadlifts.

    265 no belt felt better than 255 with a belt.

    I was right around parallel at 255 but below at 265.

    Might just might need to adjust where I place it.

    I'll experiment in my warmup sets next time to get a feel.

    BBB 5x10*@ 155

    GM's
    95x8or10 got distracted by a dude who came to do pull ups on the rack.
    95x5

    Overall felt strong and solid today.

    Did some foam rolling.*

    IT bands were tender as hell today.
    Last edited by Filmbuff81; 03-18-2012 at 08:32 PM.
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    Nothing to report

    Massive migraine off and on yesterday and last night, so I decided to forgo cardio today.

    Was supposed to host a segment for my station at an Olympic and powerlifting gym, but between a migraine and staring at a computer all day for another project I had to cancel that.

    Too bad since I was looking forward to trying a prowler for the first time.

    Back on the horse tomorrow for bench press.

    I'll just do 15-20 minutes of rowing after weights to make up for the conditioning.
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    Nice job on the squats dude. That 225x10 has you at an estimated 300 pound 1 rep max for squats. I should probably start doing a couple of heavier singles after my AMRAP set too.
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    Originally Posted by hiimnotcool View Post
    Nice job on the squats dude. That 225x10 has you at an estimated 300 pound 1 rep max for squats. I should probably start doing a couple of heavier singles after my AMRAP set too.
    Thanks!

    Yeah I found one of my issues when I did GST I didn't do heavy singles.

    Probably would have helped me if I had, when I got to the heavier weights.

    Next cycle I am going to do 1-2 heavy singles before my AMRAP set as a primer.

    In the past I've found it made my back off weight feel a bit lighter.

    I need to figure out my belt though. I think I had it riding too low.

    Slipped around on my shirt. I'll have to try wearing a different shirt to help keep it in place or push my stomach out further.
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    Cycle 1 - Week 3 - Bench

    Cycle 1 - week 3 - bench

    7min elliptical

    45x10
    95x10
    135x5
    155x5
    175x3
    205x3 AMRAP

    135x10
    135x10
    135x8

    Felt good but a little tired today. Had to use a Lower bench than usual, so don't think my back was as tight as it could be.

    DB rows
    70x15
    70x15
    70x10
    70x10

    Wanted to finish off with the rowing Machine but now there's only 2.

    Hoping the other one is just broke, because only 2 is pretty ghetto.

    I need to train myself to get up in the morning again, so I can have the run of the place and work as fast as I want to and superset my accessory work.
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    205X3 is nice for bench. I'm sort of excited to get back to 205 on the 1+ for week 3. I used to do 205x5 regularly when I was bulking but highly doubt I can anymore. Do you plan on incorporating heavy singles into bench and deadlifts too or just with squats?
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    Originally Posted by hiimnotcool View Post
    205X3 is nice for bench. I'm sort of excited to get back to 205 on the 1+ for week 3. I used to do 205x5 regularly when I was bulking but highly doubt I can anymore. Do you plan on incorporating heavy singles into bench and deadlifts too or just with squats?

    I'm going to start doing heavy singles for all the lifts next cycle.

    Deadlift I will do some heavy singles for deadlift this week too.

    I would have probably done some for bench today, but place was so damn busy I felt out of rhythm.
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    Offffff day

    15 min rowing 3378 meters

    20 foam rolls each IT band.

    Tender still building up.

    I'll do 30 each leg before and after deadlifts tomorrow.
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    Just ate a big ol plate of spaghetti with meat sauce and turkey meatballs.

    1/2 a loaf of homemade chocolate banana bread a glass of milk and a granola bar.

    Tomorow I am either going to set a rep record on deadlift or a record for longest hardest ****.
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