My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[Anthony21]

Nice work big D.

[lllDBOlll]

Lol I know but his 1 rep max is under my working weight yet his squats and deads are way above mine. Just thought it didnt make sense.


Here dan im just watching your macenko youtube video here and im really thinking about doing it. My last bench day was a bit of a disaster and im going into bench again tomorrow a bit concerned as far as me hitting what I want.

Anyway does the programme require you to bench 2 days in the week or can you leave a week inbetween it?

Also how long does the programme run for?

Cheer's.

Edit...just read the description, 2 days a week and 9 weeks total, must open my eyes more!

How do you manage warm up sets or are the first sets and reps counted as warm ups??

Will this programme work for me while im cutting?

The first sets are meant to be the warm up you will see they don't change throughout the program. However... me being a cautious kunt when it comes to my shoulders and chest I always do full shoulder warm up and then I usually do the bar for 10-15 reps and then 60kg x 8-10 reps - but obviously use whatever is your 50% of working max.

Although you can gain strength on a cut I personally wouldn't attempt this program whilst cutting due to the high level of frequency and intensity, you may find that you can't recover fast enough between the days and you miss reps etc. Although this is a strength program it definitely helps with growth too.

Macenko, sounds like a dragonball z move.

Strong benching, just checked out your last squat vid too, depth and overall form looks perfect.

Thanks bro, his first name is Mike if that makes it sound less anime! Squats have improved since doing BBB sets... wouldrecommend/10

Nice work big D.

Cheers Big A

[Jasonk282]

Another big workout from across the pond.

[Celtic8Laoch]

The first sets are meant to be the warm up you will see they don't change throughout the program. However... me being a cautious kunt when it comes to my shoulders and chest I always do full shoulder warm up and then I usually do the bar for 10-15 reps and then 60kg x 8-10 reps - but obviously use whatever is your 50% of working max.

Although you can gain strength on a cut I personally wouldn't attempt this program whilst cutting due to the high level of frequency and intensity, you may find that you can't recover fast enough between the days and you miss reps etc. Although this is a strength program it definitely helps with growth too.

Cheers for the info man. Being a man that hates doing warm ups I would probably stick to just what the programme sets out. I hear what your saying about the cut but im not afraid of a bit of intensity, I was working out 6 days a week at one stage before for months, I was advised to cut it back which was good advise. Recovery is the only problem :/

Im going to be cutting into the new year, probably half of next year so im kinda cornered. Im going benching now today and see how it goes. If its another disaster Ill have to make a decision on this programme. Great timing by you just starting this week ha, cheers for that ;p

[lllDBOlll]

Another big workout from across the pond.

You know it bro

Cheers for the info man. Being a man that hates doing warm ups I would probably stick to just what the programme sets out. I hear what your saying about the cut but im not afraid of a bit of intensity, I was working out 6 days a week at one stage before for months, I was advised to cut it back which was good advise. Recovery is the only problem :/

Im going to be cutting into the new year, probably half of next year so im kinda cornered. Im going benching now today and see how it goes. If its another disaster Ill have to make a decision on this programme. Great timing by you just starting this week ha, cheers for that ;p

No problemo. It's not about "being afraid" of the intensity it is the fact that over 9 weeks, you are expecting to gain muscle and strength in order to increase your 1RM. On a cut, your ability to do that is greatly reduced. By all means try it out I am not one for never trying but I will just say you may find you struggle part way through.

[Jasonk282]

You know it bro



No problemo. It's not about "being afraid" of the intensity it is the fact that over 9 weeks, you are expecting to gain muscle and strength in order to increase your 1RM. On a cut, your ability to do that is greatly reduced. By all means try it out I am not one for never trying but I will just say you may find you struggle part way through.

I think at 240lbs he'll be fine to do it on a cut. Not to say you are wrong, cause you are not.

[lllDBOlll]

I think at 240lbs he'll be fine to do it on a cut. Not to say you are wrong, cause you are not.

Yeah you are right there I didn't take into account his weight. Noob gains and recomp should be strong with this one.

[Jasonk282]

Yeah you are right there I didn't take into account his weight. Noob gains and recomp should be strong with this one.

Indeed. I miss dem noob gainz.

[lllDBOlll]

Indeed. I miss dem noob gainz.

You and me both

[Celtic8Laoch]

Yeah you are right there I didn't take into account his weight. Noob gains and recomp should be strong with this one.

I think at 240lbs he'll be fine to do it on a cut. Not to say you are wrong, cause you are not.

Whats this, my weight is going to be an advantage O_o finally im catching a break ha. But what if im on 2100 kcals a day losing 2lbs a week, still sound good??

[lllDBOlll]

Whats this, my weight is going to be an advantage O_o finally im catching a break ha. But what if im on 2100 kcals a day losing 2lbs a week, still sound good??

It's not so much the weight really. In the least harsh way, your abundance of blubber should provide you with enough fuel to train hard for a long time and as you are fairly new to training you will experience a higher rate of recomp / noob gains.

[Raigs]

Danny boy, Brandon means he can't wear the same amount of layer of clothing that you were wearing in your vid while training

I am the same way, after a few sets I have to take off my warm-up sweat shirt and just lift on my tank top.

If I was jacked like you I would to :P

LOL... sorry man, I could make it even worse if I showed you the pic of my 20kg plates on the scales... weighing 45lbs lol



I don't do cardio I don't like it. Yuk. Bleeergh... no thanks Jeff. Yeah you can bulk on IF, thats the principle of lean gains.

Im always in for Pics like that make me want to press harder.

Did you do cardio when you first started working out to get where you are now?

[Celtic8Laoch]

It's not so much the weight really. In the least harsh way, your abundance of blubber should provide you with enough fuel to train hard for a long time and as you are fairly new to training you will experience a higher rate of recomp / noob gains.

Ha man finally im catching a break. Thats good news do, nothing to stop me from macenkoing it up now. Ok T minus 40 mins to benching, I dunno, I feel good today do, feel like I can push some heavy objects around. Time to get my whey on like donkey kong. 90kg 3x5...im coming for ya!!

[lllDBOlll]

Im always in for Pics like that make me want to press harder.

Did you do cardio when you first started working out to get where you are now?

CHEAP PLATE = MO' WEIGHT!



I did honestly next to no cardio other than the 10 mins I warm up with. I got into doing some jogging over summer and very rarely hopped on my bike for 40 mins but I kept it to a minimum because I don't like doing it. I enjoy skipping but it's too wet to do it outside, wet leather rope is not good.

Ha man finally im catching a break. Thats good news do, nothing to stop me from macenkoing it up now. Ok T minus 40 mins to benching, I dunno, I feel good today do, feel like I can push some heavy objects around. Time to get my whey on like donkey kong. 90kg 3x5...im coming for ya!!

Go kill it brother

[ktj4l]

I hope all those plates weigh the same at least, D. BRB one side of bar heavier.

[lllDBOlll]

I hope all those plates weigh the same at least, D. BRB one side of bar heavier.

They all weigh over 45lbs lol. Dat positive tolerance. I used to record them as 45lb plates in my last log but since I started doing my log in KG for ease I couldn't be assed to tally up the 0.4 on each one. For me it just means if I ever had to hit a gym that had genuine 20kg plates I would find it easier :P

Probably why that 100kg felt lighter when I was down in Dorset, those where York Barbell Plates.

[Raigs]

CHEAP PLATE = MO' WEIGHT!



I did honestly next to no cardio other than the 10 mins I warm up with. I got into doing some jogging over summer and very rarely hopped on my bike for 40 mins but I kept it to a minimum because I don't like doing it. I enjoy skipping but it's too wet to do it outside, wet leather rope is not good.

Lol very nice! Time to get a beaded jump rope makes you not want to mess up and hit your ankles

[lllDBOlll]

Lol very nice! Time to get a beaded jump rope makes you not want to mess up and hit your ankles

Hah, wet leather hurts enough thanks :P

[lllDBOlll]

Cycle 5 - Week 1 - OHP

Supersize My Shoulders!

Video





Supplementation

PWO - 1 x Nutrex Hemo Rage

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Standing Overhead Press

20kg x 10
30kg x 8

45kg x 5 (99lb)
52.5kg x 5 (116lb)
60kg x 9 (132lb)

Assistance Lift 1
Seated Dumbbell Press

35kg's x 10 x 2 (77lb's)
35kg's x 9
25kg's x 12 (55lb's)

Assistance Lift 2
Dumbbell Lateral Raise

13.5kg's x 15 (30lb's)
13.5kg's x 12 x 3

Assistance Lift 3
Parallel Bar Dips

BW = 190lbs IM JUST A DREEEEEAMER I DREAM MY BULK AWAAAAAAAYYY OHHHHH YEEEEAAAAAAAYYYY

BW x 20
BW +5kg x 15
BW +10kg x 15 x 2

Assistance Lift 4
Cable Rear Delt Raise

7.5kg (still lol) x 10 x 3 (17lb)

Assistance Lift 4
Plate Upright Rows and Shrugs

20kg x 12 Rows
20kg x 20 Shrugs

3 Supersets

Thoughts

Was meant to have done this last night but had lots of home made pizza, and apple strudel and ice cream and my belly exploded with rage and made me go to bed for a snooze so yeah... had to be punished with an early morning session instead.... pain for pleasure...

Hitting 2 more reps on 60kg than I did on Cycle 4 3+ when I used that weight so pretty happy, strength is definitely increasing...

....so is belly

[Filmbuff81]

Nothing like an expandin belly.

Better squat and Deadlift leverage! Hahah

Nice strong session as always.

[lllDBOlll]

Nothing like an expandin belly.

Better squat and Deadlift leverage! Hahah

Nice strong session as always.

Yeah I honestly think that is the reason for that 130kg x 9 the other day on squats. I am not kidding you my belly was back to its former glory and it was giving me cushion on the way down!







IT'S SETTLED!





KEY TO POWERLIFTING: BE FAT AND HAVE A BEARD

[Celtic8Laoch]

Didnt kill it, didnt kill it at all man. I had to move my setup due to wind issues. I wasnt using the bench that im used to. What I had was those height adjustable squat stands and a incline/decline bench I bought in argos some time ago. Long story short I didnt feel at all comfortable doing it in my new set up, I felt cramped at my elbos and the ****ing weight plates were hitting off the sides of the squat stands on the way down and threw me completely off.

Pissed off now, that was the third week on 90 and I got 4,3,2 hitting the damn sides everytime. Now I dont know whether to do macenko or try the old bench next week one last time to see if I get this blasted 90 3x5. Rest of the workout was great.

[lllDBOlll]

Didnt kill it, didnt kill it at all man. I had to move my setup due to wind issues. I wasnt using the bench that im used to. What I had was those height adjustable squat stands and a incline/decline bench I bought in argos some time ago. Long story short I didnt feel at all comfortable doing it in my new set up, I felt cramped at my elbos and the ****ing weight plates were hitting off the sides of the squat stands on the way down and threw me completely off.

Pissed off now, that was the third week on 90 and I got 4,3,2 hitting the damn sides everytime. Now I dont know whether to do macenko or try the old bench next week one last time to see if I get this blasted 90 3x5. Rest of the workout was great.

Don't sweat it mate. Just try again next time - get your setup right first

[Celtic8Laoch]

Don't sweat it mate. Just try again next time - get your setup right first

Yeah your right, im just literally after coming in and still in a huff over it. Said im come on here and wreck your head about it haha. Feck sake a month is too long at any weight for my liking. I tell you this I will never forget the time I was stuck @ 90kg for bench. Its my first lifts thats stalled, you always remember your first!!

On the plus side, im pushing just over you in OHP...runs away before you can compare your other lifts...

[lllDBOlll]

Yeah your right, im just literally after coming in and still in a huff over it. Said im come on here and wreck your head about it haha. Feck sake a month is too long at any weight for my liking. I tell you this I will never forget the time I was stuck @ 90kg for bench. Its my first lifts thats stalled, you always remember your first!!

On the plus side, im pushing just over you in OHP...runs away before you can compare your other lifts...

Hah I am not here to compare dick sizes. There will always be someone bigger and stronger than you no matter how strong you get, so it's best to be happy with your own progress.




But to go back to that, I find it strange that you can OHP more than what I am doing (today 60kg x 9, 1RM was 70kg the other day) and yet you are struggling with your bench? Do you have any videos of you benching? I feel maybe your arch might not be optimal or you may not be bringing your triceps into the lift enough? Usually people can bench substantially more than they can OHP (provided they train both ofc)

[Jasonk282]

Gotta love dat der bulk...

[ulsak]

Huge OHP:s, I'm really envious, dat awesome one plate lift..!
Well, enough pleasenteries; I still have issues on you db shrugs, you should do a micro pause at the top of the moment.

[lllDBOlll]

Gotta love dat der bulk...

I do I do

Huge OHP:s, I'm really envious, dat awesome one plate lift..!
Well, enough pleasenteries; I still have issues on you db shrugs, you should do a micro pause at the top of the moment.

LOL ok, I will do it just for you, since I know how much it bothers you

[Celtic8Laoch]

[QUOTE=lllDBOlll;982995893]Hah I am not here to compare dick sizes. There will always be someone bigger and stronger than you no matter how strong you get, so it's best to be happy with your own progress.

Ahh its just 1.5kg more than ya and I was just busting your balls.

I dunno im not an expert bencher so im sure theres something im doing wrong. I will try and take a video next week with my pos camera phone. In saying that do some peoples lifts are weaker in some areas and better in others. I dunno just a thought, my bench might not be that good compared to my ohp, the video will decide.

And by the way my dick is 3 inches...off the ground...oh no he didnt!!

[lllDBOlll]

[QUOTE=Celtic8Laoch;983010223]

Hah I am not here to compare dick sizes. There will always be someone bigger and stronger than you no matter how strong you get, so it's best to be happy with your own progress.

Ahh its just 1.5kg more than ya and I was just busting your balls.

I dunno im not an expert bencher so im sure theres something im doing wrong. I will try and take a video next week with my pos camera phone. In saying that do some peoples lifts are weaker in some areas and better in others. I dunno just a thought, my bench might not be that good compared to my ohp, the video will decide.

And by the way my dick is 3 inches...off the ground...oh no he didnt!!

And how longs ya legs? 4 inches?


I hear what you say regarding over lifts been lower etc but in reality you can compare deads and squats / OHP and Bench. Generalllllly people can Deadlift more than they can squat and Bench Press more than they can OHP. Shoulders are generally not as strong as the Chest, they are not as big a muscle. Commonly, OHP would be the weakest lift for most people.

That being said there are exceptions (you of course) I have spoke with people that specifically train Bench Press for example and cannot squat or dead to save their lives. Or vice versa, I know some one who focuses on nothing but squats and deads primarily and his Bench is very weak in comparison and it will be his weak point at a meet. And I know people that are crazy strong on OHP but don't ever Bench because they don't want to (for some unknown reason). These are exceptions but usually the case would be Dead > Squat > Bench > OHP

A video would be good, getting the setup / arch right, shoulder pinching, tucking the elbows in all makes the biggest difference. You may find your form is a few tweaks out and it could add literally 10kg to your max.