Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

What's up world!!

So today marked my first day with the 5/3/1 program. I just wrapped up my 5x5 log which turned into 3x5 for the last couple of weeks. After stalling and feeling I've reached my potential with the program I decided to look for something else. I wanted a program that I can transition to that'll take me to the next level in my strength journey. After reading around the program that intrigued me the most and seemed to make the most sense was Jim Wendler's 5/3/1.

For those not familiar with 5/3/1 and are interested in the program I definitely suggest you buy the first edition e-book. It can be found here.

http://www.flexcart.com/members/elit...t.asp?pid=2976

For a quick read on it check this link out.
http://www.t-nation.com/free_online_..._pure_strength

Before we get started here are somethings you need to know about me.

-Current weight 193lbs as of 7/15/2012
-Current caloric intake 3100-3300
-Current goal is to gain strength in the 4 big lifts, Overhead press, Bench, Deadlift & Squat
-Current 5RM Bench 190x5, Squat 245x5, Overhead press 120x5, Deadlift 305x5
-Supplementation regiment consists of a preworkout, creatine, multi-v, vitamin d3, vitamin c, a probiotic, fish oil & a protein powder

I think that covers the basics so lets get into the first work out.

So with 5/3/1 you need to determine your training max based off 90% of your 1RM. Each month you'll be adding 5lbs for the upper movements (bench, ohp) & 10lbs to the lower movements (deadlift, squat). This weight is added to your training max. To determine your training math Wendler uses a formula that looks like this.

Weight x reps x .0333 + Reps = 1RM. You then take that 1RM and multiply it by .9 which will give you your training max to start your first week with. Following me so far? Good!

So here are my training max numbers for the 4 lifts.

Overhead Press - 126
Deadlift- 320
Bench Press-190
Squat- 257

Once you have your training maxes you're good to go. With 5/3/1 for each set the weight your lifting is based off a percentage from the training max. So this is how it would look.

Set 1 -65%
Set 2-75%
Set 3- 85%

Now the last set is the kicker. The first two sets have a rep limit but the last set is one you go all out on and crank out as many reps as you can. Sounds killer right? Well it is haha.

With 5/3/1 there are several templates to choose from but the most popular one is called "Big But Boring". Here is what the template looks like.

Main Lift
Main lift 5x10 but working with 50% of your training max when it comes to weight
Accessory lift

Now this looks pretty simple right? Don't let that sh!t fool you one bit. Each "wave" consist of 4 weeks. the 4th week is a deload week which gives your body the opportunity to recover without going balls to the wall with the weight.

Now that you have a quick run down of the program here was my workout from today.

7/15/2012

I started out with some shoulder warm up work and followed the drills from this video below. I suggest everyone take the time to check this out cause it is definitely beneficial.



Overhead press
*Did some warm up sets before moving into my working sets

Set 1 80 x 5
Set 2 95 x 5
Set 3 105 x 9 * This is the set you crank out as many reps as you can with good form of course.

Overhead Press 5x10
80x10, 80x10, 80x10, 80x8, 75x10
* Now with the 5x10 sets the weight isn't really much a huge concern but I do want to focus on hitting on 10 reps with the given weight. As you can see I missed the 10 reps on the last two sets. I will probably lower the weight come next week and make sure i'm getting all 10 reps. The pump and burn though with this 5x10 overhead press was VICIOUS and insane haha.

Chin Ups 5x10
*My strength with chin ups and pull ups suck so I'm definitely wanting to improve them.
Bodyweight - 10, 6, 6, 5, 4

I added one more accessory exercise. This is the great thing about 5/3/1. The accessory work is totally customizable based off the individual. Just make sure you have good reason why you are doing that accessory. The accessory should help develop your strength to the main lift.

Meadows Rear Dumbbell Lateral swings
25x24, 30x16

So that was my workout from this morning. Sh!t was killer and one of the best workouts i've had for a while. I can only imagine that my squat day is going to be insane with this program. It felt weird going back in weight but this is necessary and smart. This program is definitely not an ego driven program so leave that sh!t at the door for those looking into this program.

Well i'm going to get some breakfast and enjoy the rest of my day. You guys have a good one and thanks for joining.

[hcoyle545]

1st

Love the log name bro, I didn't see your reply in the other thread so it made me lol.

[netopia]

1st

Just beat me to it...

2nd

[hcoyle545]

1st

edit that shyat biyatch!

[netopia]

edit that shyat biyatch!

You got me

[Anthony21]

1st

Love the log name bro, I didn't see your reply in the other thread so it made me lol.

haha well I definitely give you props for helping me with the title of the log.

1st

Just beat me to it...

2nd

thanks for joining bro.

[Martin412]

3rd.. Lookin forward to seein this program roll out! Good luck bro!!

[Anthony21]

3rd.. Lookin forward to seein this program roll out! Good luck bro!!

Thanks brother. This program is definitely going to be wicked.

[Patrick999]

in on the new one, when i've done my 12 weeks of SL i'll be doing 5/3/1 also.

Good luck.

[Anthony21]

in on the new one, when i've done my 12 weeks of SL i'll be doing 5/3/1 also.

Good luck.

Yea I ran the course with SL and decided to move on to something that's more long term. Thanks for joining bro.

[Retoaded]

IN

are you squatting next? I almost fainted yesterday after the 4th BBB set. 140 is not much weight to squat, but....140x10, 140x10, 140x10, 140x10, 140x10 ain't no joke! and all I did was earn myself the right to squat 145x5x10 next week!

good luck. intense pain and DOMS, coming your way lol.

[Anthony21]

IN

are you squatting next? I almost fainted yesterday after the 4th BBB set. 140 is not much weight to squat, but....140x10, 140x10, 140x10, 140x10, 140x10 ain't no joke! and all I did was earn myself the right to squat 145x5x10 next week!

good luck. intense pain and DOMS, coming your way lol.

hahah nah man today isn't my squat day, thank God for that.

Today is my deadlift day. I'm actually sipping on my pre workout right now and heading out to hit the gym.

[hcoyle545]

hahah nah man today isn't my squat day, thank God for that.

Today is my deadlift day. I'm actually sipping on my pre workout right now and heading out to hit the gym.

Kill it, wanna see double digits

[JustBulk]

In on first page, do I get reps?

Anyway, if you're using an Android phone, search for the app "FiveThreeOne". It's been useful for me.

[Anthony21]

Kill it, wanna see double digits

In on first page, do I get reps?

Bro today's workout was VICIOUS hahaa

Anyway, if you're using an Android phone, search for the app "FiveThreeOne". It's been useful for me.

I've downloaded the 5/3/1 app on my iPhone but sh!t kept closing randomly and was just annoying. I have my 5/3/1 notebook I made with my workout sheets and all. It works for me haha

7/16/2012

What's up guys. Today was my deadlift day and was definitely amped up for it. I woke up at 5:30am and got my supplements ready. I had my pre workout & creatine and headed to the gym (yup fasted training )

Here is a look at my workout

Foam rolled my entire back for about 10 minutes

Deadlift

Warm Up sets

1x5 @ 40% training max

1x5 @ 50% training max

1x3 @ 60% training max

Working sets
205x5
240x5
270x8 (this is the set you get as many reps as you can while still leaving a couple reps in the tank)

Big But Boring sets (5x10)
135x10, 155x10, 155x10, 155x10, 155x10
*Dear god all mighty. I've never done 8 total sets for deadlifts. This was BRUTAL My forearms were on fire cause I always white knuckle the barbell. My back was on fire and definitely felt every fiber in my body working. I kept the rest periods to 1 minute mx to up the intensity. This sh!t will put hair on your chest for sure.

Hanging Leg Raises
*just body weight using the ab straps to hang
10, 10, 10, 10, 10

I did do 7 sets total of calf work as well. I did seated and standing calf raises.

So that was my workout from this morning. As I said the 8 total sets of deadlifts was freaking awesome. I loved every moment of this workout cause it was definitely one that tested my endurance and will to push through.

I already know this program is going to be for me. I am dreading the day for the Big But Boring squats hahaha.

I should mention this week it's a 3x5 rep scheme. Next week will be 3x3 then the 3rd week will be the 5/3/1 rep scheme followed by a deload on the 4th week.

Well i'm about to get some breakfast made and clean up around the house. Hope you guys have a good day and stay big.

[Retoaded]

yeah you can see how it makes people big and strong. I am not doing BBB on deads and doing some other back work on that day, pull ups/downs, rows...but BBB squats is a killer for sure. good job!

[netopia]

Nice work-out.

[Martin412]

I've downloaded the 5/3/1 app on my iPhone but sh!t kept closing randomly and was just annoying. I have my 5/3/1 notebook I made with my workout sheets and all. It works for me haha

7/16/2012

What's up guys. Today was my deadlift day and was definitely amped up for it. I woke up at 5:30am and got my supplements ready. I had my pre workout & creatine and headed to the gym (yup fasted training )

Here is a look at my workout

Foam rolled my entire back for about 10 minutes

Deadlift

Warm Up sets

1x5 @ 40% training max

1x5 @ 50% training max

1x3 @ 60% training max

Working sets
205x5
240x5
270x8 (this is the set you get as many reps as you can while still leaving a couple reps in the tank)

Big But Boring sets (5x10)
135x10, 155x10, 155x10, 155x10, 155x10
*Dear god all mighty. I've never done 8 total sets for deadlifts. This was BRUTAL My forearms were on fire cause I always white knuckle the barbell. My back was on fire and definitely felt every fiber in my body working. I kept the rest periods to 1 minute mx to up the intensity. This sh!t will put hair on your chest for sure.

Hanging Leg Raises
*just body weight using the ab straps to hang
10, 10, 10, 10, 10

I did do 7 sets total of calf work as well. I did seated and standing calf raises.

So that was my workout from this morning. As I said the 8 total sets of deadlifts was freaking awesome. I loved every moment of this workout cause it was definitely one that tested my endurance and will to push through.

I already know this program is going to be for me. I am dreading the day for the Big But Boring squats hahaha.

I should mention this week it's a 3x5 rep scheme. Next week will be 3x3 then the 3rd week will be the 5/3/1 rep scheme followed by a deload on the 4th week.

Well i'm about to get some breakfast made and clean up around the house. Hope you guys have a good day and stay big.

Awesome workout man.. That's a lot of deadlifting! I know your feeling that! How is the foam roller working out for you? I'm loving mine.. Ive also been using it to help with my arch in my back... When I bench, my arch is pretty sh*tty but since doing that I already see improvements..

[Anthony21]

yeah you can see how it makes people big and strong. I am not doing BBB on deads and doing some other back work on that day, pull ups/downs, rows...but BBB squats is a killer for sure. good job!

I definitely believe it's going to get me big!

Nice work-out.

Thanks bro

Awesome workout man.. That's a lot of deadlifting! I know your feeling that! How is the foam roller working out for you? I'm loving mine.. Ive also been using it to help with my arch in my back... When I bench, my arch is pretty sh*tty but since doing that I already see improvements..

I love foam rolling before my workouts. Helps get all the knots out. It definitely helps with the arch in your back for sure.

[Anthony21]

What's up world. I'm just waiting for my wife to get home from work so I can hit the gym up and destroy some bench. I'll update this when I get back.

[Anthony21]

What's up guys. I just got back from what was an INTENSE WORKOUT IN THE GYM TONIGHT.

Here is a look at my workout tonight.

*Some dynamic shoulder warm up

Barbell Bench
*Warm up sets 1x5 @ 40%, 1x5 @ 50% & 1x3 @ 60%

Working sets
120x5
140x5
160x10

BBB Bench 5x10
95x10, 95x10, 95x10, 95x10, 95x10

One arm DB rows 5x10
75x10, 75x10, 75x10, 75x10, 75x10

Body Weight Dips 5x10
* I added these in cause well I love dips and Wendler definitely recommends dips for an accessory exercise
10,10,10,10,6 *This last set was with a heavy chain thrown over my neck like a BOSS

Standing Calf raises & Seated Calf Raises ended my routine.

DAMN I was literally drenched in my sweat through out my workout. 8 sets of benching was awesome. I felt strong through out my 8 sets. Now the BBB sets were light. I started them at 50% of my training max which is 190 for bench. This is a good number to build off in future workouts. At the end of my 8 sets my chest and triceps were f'n jacked hahaha. I definitely love this style of training so far and expect nothing but great gains to come from this.

I've upped my calories to 3400-3500 now in my goal to 200lbs +

Tomorrow is the dreaded SQUAT DAY BBB style. Till then you guys have a good night.

[ddog171]

In on this thread before the first post of BBB squats! Have fun.

[hcoyle545]

Sick session my man. The last thing i'd have wanted to do after all that would've been dips!

Good to see you've upped the cals, wtf is a little fluff anyway? Fat is easy to lose, especially when we're 200lbs+ and our TDEE is 3.5k or more.

IN FOR SQUATS!

[Anthony21]

In on this thread before the first post of BBB squats! Have fun.

Thanks for joining bro. Today is definitely going to test my mental strength haha

Sick session my man. The last thing i'd have wanted to do after all that would've been dips!

Good to see you've upped the cals, wtf is a little fluff anyway? Fat is easy to lose, especially when we're 200lbs+ and our TDEE is 3.5k or more.

IN FOR SQUATS!

I just felt awesome in the gym yesterday and I love dips, so I couldn't leave without doing them. I could give a sh!t less right now about aesthetics and all that pretty boy bullsh!t. I'm in this for strength gains. I've been taking this bulk slow. The past couple months I've been at 3100 then I would up it to 3200 so on and so on.

Today is going to definitely grow some chest hair on me

[Retoaded]

Thanks for joining bro. Today is definitely going to test my mental strength haha



I just felt awesome in the gym yesterday and I love dips, so I couldn't leave without doing them. I could give a sh!t less right now about aesthetics and all that pretty boy bullsh!t. I'm in this for strength gains. I've been taking this bulk slow. The past couple months I've been at 3100 then I would up it to 3200 so on and so on.

Today is going to definitely grow some chest hair on me

you know the last 2 weeks I've done conditioning the morning after squats and its helped the DOMS from the BBB sets

[Anthony21]

you know the last 2 weeks I've done conditioning the morning after squats and its helped the DOMS from the BBB sets

I definitely need to do some conditioning but i'm f'n drained at the end of my workout to even think about doing some cardio ha

[Retoaded]

I definitely need to do some conditioning but i'm f'n drained at the end of my workout to even think about doing some cardio ha

oh definitely - I've had to wait until the following morning. no i don't want to do anything but lay down and/or vomit after squatting 11-12 sets.

[gashcader]

in, always love to see some 5,3,1 progress

[Anthony21]

oh definitely - I've had to wait until the following morning. no i don't want to do anything but lay down and/or vomit after squatting 11-12 sets.

It's about to go down

in, always love to see some 5,3,1 progress

Thanks for stopping by bro.

[Martin412]

What's up guys. I just got back from what was an INTENSE WORKOUT IN THE GYM TONIGHT.

Here is a look at my workout tonight.

*Some dynamic shoulder warm up

Barbell Bench
*Warm up sets 1x5 @ 40%, 1x5 @ 50% & 1x3 @ 60%

Working sets
120x5
140x5
160x10

BBB Bench 5x10
95x10, 95x10, 95x10, 95x10, 95x10

One arm DB rows 5x10
75x10, 75x10, 75x10, 75x10, 75x10

Body Weight Dips 5x10
* I added these in cause well I love dips and Wendler definitely recommends dips for an accessory exercise
10,10,10,10,6 *This last set was with a heavy chain thrown over my neck like a BOSS

Standing Calf raises & Seated Calf Raises ended my routine.

DAMN I was literally drenched in my sweat through out my workout. 8 sets of benching was awesome. I felt strong through out my 8 sets. Now the BBB sets were light. I started them at 50% of my training max which is 190 for bench. This is a good number to build off in future workouts. At the end of my 8 sets my chest and triceps were f'n jacked hahaha. I definitely love this style of training so far and expect nothing but great gains to come from this.

I've upped my calories to 3400-3500 now in my goal to 200lbs +

Tomorrow is the dreaded SQUAT DAY BBB style. Till then you guys have a good night.

Awesome workout man.. Def feelin the way 531 is designed.. Hella benching I kno that pump felt great