Ab1992's 5/3/1 (Bodybuilding Accessory Work)

[ab1992]

Starting 5/3/1 this week. Lowered my maxes so that it is easier in the beginning. The accessory work will be bodybuilding, but I won't follow the one wendler has, mine will be 3 sets per workouts, and have some more stuff added. Will do about 10-12 reps on accessory work.

April 1st, Maxes for 5/3/1
Bench: 260lbs x 1
Squat: 350lbs x 1
Over Head Press: 175lbs x 1
Deadlift: 425lbs x 1

[ab1992]

Posting this now, so I can look back at it and write it down before my workout. Will decide later if im going to deload on 4th week or continue with a new cycle. I heard it's alright to deload after every 6 weeks instead. Will repost this when I finish it with the added reps I got.

April - Training Max for 5/3/1
Bench: 235lbs
Squat: 315lbs
Over Head Press: 160lbs
Deadlift: 385lbs
----------------------------------------------------
Bench Press
True Max: 260lbs x 1
Wendler Max: 235lbs

Week: 1
Warm Up
Set 1 = 95lbs x 5
Set 2 = 115lbs x 5
Set 3 = 140lbs x 3

Working Set
Set 1 = 155lbs x 5
Set 2 = 175lbs x 5
Set 3 = 200lbs x 5+
Set 3 = 200lbs x

Week: 2
Warm Up
Set 1 = 95lbs x 5
Set 2 = 115lbs x 5
Set 3 = 140lbs x 3

Working Set
Set 1 = 165lbs x 3
Set 2 = 190lbs x 3
Set 3 = 210lbs x 3+
Set 3 = 210lbs x

Week: 3
Warm Up
Set 1 = 95lbs x 5
Set 2 = 115lbs x 5
Set 3 = 140lbs x 3

Working Set
Set 1 = 175lbs x 5
Set 2 = 200lbs x 3
Set 3 = 225lbs x 1+
Set 3 = 225lbs x

Week: 4
Working Set
Set 1 = 95lbs x 5
Set 2 = 115lbs x 5
Set 3 = 140lbs x 5
----------------------------------------------------
Squat
Actual Max: 350lbs x 1
Wendler Max: 315lbs

Week 1
Warm Up
Set 1 = 135lbs x 5
Set 2 = 155lbs x 5
Set 3 = 190lbs x 3

Working Set
Set 1 = 205lbs x 5
Set 2 = 235lbs x 5
Set 3 = 270lbs x 5+
Set 3 = 270lbs x

Week 2
Warm Up
Set 1 = 135lbs x 5
Set 2 = 155lbs x 5
Set 3 = 190lbs x 3

Working Set
Set 1 = 220lbs x 3
Set 2 = 250lbs x 3
Set 3 = 285lbs x 3+
Set 3 = 285lbs x

Week 3
Warm Up
Set 1 = 135lbs x 5
Set 2 = 155lbs x 5
Set 3 = 190lbs x 3

Working Set
Set 1 = 235lbs x 5
Set 2 = 270lbs x 3
Set 3 = 300lbs x 1+
Set 3 = 300lbs x

Week 4
Working Set
Set 1 = 135lbs x 5
Set 2 = 155lbs x 5
Set 3 = 190lbs x 5
----------------------------------------------------
Over Head Press
Actual Max: 175lbs x 1
Wendler Max: 160lbs

Week 1
Warm Up
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 3

Working Set
Set 1 = 105lbs x 5
Set 2 = 120lbs x 5
Set 3 = 135lbs x 5+
Set 3 = 135lbs x

Week 2
Warm Up
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 3

Working Set
Set 1 = 110lbs x 3
Set 2 = 130lbs x 3
Set 3 = 145lbs x 3+
Set 3 = 145lbs x

Week 3
Warm Up
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 3

Working Set
Set 1 = 120lbs x 5
Set 2 = 135lbs x 3
Set 3 = 150lbs x 1+
Set 3 = 150lbs x

Week 4
Working Set
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 5
----------------------------------------------------
Dead Lift
Actual Max: 425lbs
Wendler Max: 385lbs

Week 1
Warm Up
Set 1 = 155lbs x 5
Set 2 = 190lbs x 5
Set 3 = 230lbs x 3

Working Set
Set 1 = 250lbs x 5
Set 2 = 290lbs x 5
Set 3 = 330lbs x 5+
Set 3 = 330lbs x

Week 2
Warm Up
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 3

Working Set
Set 1 = 270lbs x 3
Set 2 = 310lbs x 3
Set 3 = 345lbs x 3+
Set 3 = 345lbs x

Week 3
Warm Up
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 3

Working Set
Set 1 = 290lbs x 5
Set 2 = 330lbs x 3
Set 3 = 365lbs x 1+
Set 3 = 365lbs x

Week 4
Working Set
Set 1 = 65lbs x 5
Set 2 = 80lbs x 5
Set 3 = 95lbs x 5

[AntonyC]

Have you seen Matt ogus's accessory work? Basically follows Dave Tates Periodization table. Goes like this:
Monday: Deadlift/Lower Body

Deadlift 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10

Tuesday: Rest

Recovery day

Wednesday: Benchpress/Upper Body

Benchpress 5/3/1 style
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A Bicep exercise (week 1: barbell curls, week 2: dumbbell curls, week 3: preacher curls, week 4: any) 5 sets of 8-10

Thursday: Rest

Recovery day

Friday: Squat/Lower Body

Squat 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10

Saturday: Military Press/Upper Body

Military Press 5/3/1 style (depends what week it is)
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A tricep exercise (lateral head focus on week 2 and 4 – rope tricep extensions, long head focus on week 1 and 3 – standing french press) 5 sets of 8-10

Sunday: Rest

Recovery day

[ab1992]

Have you seen Matt ogus's accessory work? Basically follows Dave Tates Periodization table. Goes like this:
Monday: Deadlift/Lower Body

Deadlift 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10

Tuesday: Rest

Recovery day

Wednesday: Benchpress/Upper Body

Benchpress 5/3/1 style
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A Bicep exercise (week 1: barbell curls, week 2: dumbbell curls, week 3: preacher curls, week 4: any) 5 sets of 8-10

Thursday: Rest

Recovery day

Friday: Squat/Lower Body

Squat 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10

Saturday: Military Press/Upper Body

Military Press 5/3/1 style (depends what week it is)
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A tricep exercise (lateral head focus on week 2 and 4 – rope tricep extensions, long head focus on week 1 and 3 – standing french press) 5 sets of 8-10

Sunday: Rest

Recovery day

yeah ive seen his videos, im just doing the bodybuilder version cuz im not purely into powerlifting

[ab1992]

The split will be

Sun - Rest
Mon -Shoulders/Biceps
Tues - Legs
Wed - Rest
Thurs - Chest/Triceps
Fri - Back
Sat - Rest

2 days on 1 day off 2 days on 2 days off

the first week will be different cuz i hurt my shoulder last week so i wont start with shoulders first, gonna wait for it to heal some more

[ab1992]

(04/02/12) Monday - Chest/Triceps

Chest

Bench Press (5/3/1)
155lbs x 5
175lbs x 5
200lbs x 11

Incline Dumbbell Press
60lbs x 10
60lbs x 10
60lbs x 10

Decline Hammer Strength
140lbs x 10
180lbs x 10
200lbs x 11

Machine Fly's
100lbs x 12
100lbs x 12
100lbs x 10

Triceps

Dips (Bodyweight)
10
10
12

Tricep Pushdowns
70lbs x 10
70lbs x 10
70lbs x 8

Summary
Injured my shoulder last week, was feeling alright, not the greatest though. So I didn't go as heavy on dips just did bodyweight. Hopefully it heals fully for next week.

[ab1992]

Some new pics from today.

[ab1992]

(04/03/12) Tuesday - Legs

Legs

Squat (5/3/1)
205lbs x 5
235lbs x 5
270lbs x 10

Leg Extension
180lbs x 15
195lbs x 15
210lbs x 15

Lying Leg Curl
120lbs x 12
100lbs x 10
100lbs x 10

Seated Leg Curl
120lbs x 10
120lbs x 10
120lbs x 10

Standing Calve Raise
180lbs x 12
180lbs x 12
180lbs x 12

Seated Leg Press Calve Raise
170lbs x 20
170lbs x 20
170lbs x 20

Hack Squat
180lbs x 15
270lbs x 15

Crunches
BW x 50
BW x 25

Knee Raises
25
18

Summary
Was an ok workout, shoulder was a little uncomfortable during the squats so I stopped at 10 reps, could have had about 3-4 more. Will go harder when I heal up fully.

[ab1992]

(04/05/12) Thursday - Shoulders/Biceps

Shoulders

Over Head Press (5/3/1)
105lbs x 5
120lbs x 5
135lbs x 10

Dumbbell Side Laterals
30lbs x 10
30lbs x 10
30lbs x 10

One Arm Dumbbell Upright Row
35lbs x 12
40lbs x 12
40lbs x 12

Cable Rear Delt Fly
40lbs x 12
45lbs x 15
45lbs x 15

Hammer Strength Military
140lbs x 10 (Stopped cause my shoulder was awkward)

Shoulder Press Machine
80lbs x 15
100lbs x 15

Biceps

Straight Bar Curl
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell Curl
40lbs x 8
35lbs x 8

Single Arm Hammer Strength Curl
40lbs x 15
30lbs x 10 (Really slow negatives.)

Summary
Was a good workout, shoulder didn't bother me as much as I thought it would. Only bothered me on the Hammer Strength Military. Overall it was a good workout.

[yater]

Truck Nice Work