International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Jasonk282]

So after 4 months on starting strength and a weak 2 week run of madcow's I'm looking to add more volume to my workout and want to add more size onto my 5'9" 185lb body. and just getting bored with the 3x5 and 5x5 routines.

Training maxes are going to be based off my current 5RM numbers

Squat 275
Bench 190
Dead 340
OHP 135

I am going to be running the BBB template, so I have lots of options for assistance work. I will be starting this on Monday after I get back from weekend drill.

[Anthony21]

1st


Hell yea bro im glad you're on the 5/3/1 train. Sh!t is about to get real

[dk240t]

In. Followed from the last one.

[Jasonk282]

It's gonna look like this.

Squats 5/3/1
squats 50%
RDL

Bench 5/3/1
bench 50%
dips weighted

dead 5/3/1
dead 50%
DB row

OHP
OHP 50%
DB lat raises.

I have a feeling it's gonna be a brutal week...

[dk240t]

That's gonna be hardcore.

GOMAD?

[Jasonk282]

That's gonna be hardcore.

GOMAD?

Nah...just gonna eat a ton of regular food. Probably keep my cals where they are for right now eating around 33-3500 and see what happens for the first cycle. probably up them the 2nd to hit around 190lbs.

[Anthony21]

It's gonna look like this.

Squats 5/3/1
squats 50%
RDL

Bench 5/3/1
bench 50%
dips weighted

dead 5/3/1
dead 50%
DB row

OHP
OHP 50%
DB lat raises.

I have a feeling it's gonna be a brutal week...

Sick! Bro you're going to get swole haha

[Jasonk282]

Sick! Bro you're going to get swole haha

Hopefully.

I know the DOMS are gonna be crazy.

[Anthony21]

Hopefully.

I know the DOMS are gonna be crazy.

That's the truth bro. My legs are feeling it today. To me though it's like a reminder of the work I put in that workout, similar to scraped up shins from deadlifts.

[Jasonk282]

That's the truth bro. My legs are feeling it today. To me though it's like a reminder of the work I put in that workout, similar to scraped up shins from deadlifts.

Nice. I'm pumped to begin this after I get back from weekend drill. I get to shoot some rounds and blow up sh*t this weekend, then hit the weight this monday.

[Retoaded]

present.


Like the RDLs on squats day. I'd go light to start off with because just the squats are gonna be rough lol.

[Jasonk282]

present.


Like the RDLs on squats day. I'd go light to start off with because just the squats are gonna be rough lol.

I'm looking at starting at 115lbs for the RDLs.

present, huh? prior service?

[Retoaded]

I'm looking at starting at 115lbs for the RDLs.

present, huh? prior service?

nah no service just knew you had a bunch! saw the wounded warrior sig, thats pretty big in Columbia because USC football and Coach Spurrier are big supporters of the program and wear wounded warrior uniforms once a year for a big game. Also a buddy of mine who is retired marine is very involved in the program.

[Determinednoob]

Nice. I am interested to see how this goes as I have been thinking ahead about what I will do after SS

[ddog171]

So after 4 months on starting strength and a weak 2 week run of madcow's I'm looking to add more volume to my workout and want to add more size onto my 5'9" 185lb body. and just getting bored with the 3x5 and 5x5 routines.

Training maxes are going to be based off my current 5RM numbers

Squat 275
Bench 190
Dead 340
OHP 135

I am going to be running the BBB template, so I have lots of options for assistance work. I will be starting this on Monday after I get back from weekend drill.

Welcome to the Club! Subbed!

[Jasonk282]

nah no service just knew you had a bunch! saw the wounded warrior sig, thats pretty big in Columbia because USC football and Coach Spurrier are big supporters of the program and wear wounded warrior uniforms once a year for a big game. Also a buddy of mine who is retired marine is very involved in the program.

I wish Pitt or OSU would do that but can't have it all.

It's an amazing program for us that have been wounded. I also belong to the IAVA.

[Jasonk282]

Nice. I am interested to see how this goes as I have been thinking ahead about what I will do after SS

I did 2 weeks on madcows and just started to get bored of the same lifts with no variety. Plus I'm sure the additional volume will pack on some nice size.

[Jasonk282]

Welcome to the Club! Subbed!

Thanks can't wait to start this on Monday.

[Retoaded]

I wish Pitt or OSU would do that but can't have it all.

It's an amazing program for us that have been wounded. I also belong to the IAVA.

The USC involvement came from the affiliation with under armor I think since they are the big sponsor of the program. My buddy gets to be an honorary captain every year for that game and do the coin toss...Spurrier one year also invited him to come to practice and tell his story to the team. He was in an APC that got hit with a huge IED, he was the only survivor but lost an eye, has had a bunch of brain surgery (he is OK now), reconstructed legs, etc...from what I understand it is a very intense and moving story and and Spurrier has invited him back to tell it every year.

[Jasonk282]

The USC involvement came from the affiliation with under armor I think since they are the big sponsor of the program. My buddy gets to be an honorary captain every year for that game and do the coin toss...Spurrier one year also invited him to come to practice and tell his story to the team. He was in an APC that got hit with a huge IED, he was the only survivor but lost an eye, has had a bunch of brain surgery (he is OK now), reconstructed legs, etc...from what I understand it is a very intense and moving story and and Spurrier has invited him back to tell it every year.

Yeah, UA is into it big time.

I know what he is going through, though I have all my sight. I've been in 2 IED's, shot numerous times and then the RPG attack.

[Retoaded]

can't even imagine! so lifting heavy weights is easy chit then!

[Jasonk282]

can't even imagine! so lifting heavy weights is easy chit then!

LOL for the most part.

[josh120]

Subbed! I'm about to start my 2nd 5/3/1 cycle myself lol. And thanks for your service brah!

[lajoo]

Subbed.Lets see what you got

[GinjaNinja85]

In! Was not expecting that. So your going with monthly progression then? How long til you hit some PRs?

[Anthony21]

When are you starting 5/3/1 bro?

[Jasonk282]

In! Was not expecting that. So your going with monthly progression then? How long til you hit some PRs?

I wanna add a bit more size to me, so I'm going with a slower PR progression but gonna be killer size.

Running the BBB template.

[Jasonk282]

When are you starting 5/3/1 bro?

tomorrow.

I just got back from weekend drill with my unit.

bout to toss a pizza in and eat.

[GinjaNinja85]

I wanna add a bit more size to me, so I'm going with a slower PR progression but gonna be killer size.

Running the BBB template.

Well, they say that size leads to strength, so it's all a different means to the same end soldier.

[Jasonk282]

Well, they say that size leads to strength, so it's all a different means to the same end soldier.

FYI, Soldiers are Army...don't ever call a US Marine a soldier...we're Marines.

But yeah, I'm looking to get real juicy off it.