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

[lllDBOlll]

Here is my week 4:



Day 1:

20kg x 10
60kg x 8

75kg x 8
92.5kg x 6
100kg x 5
105kg x 4 (231lb)
112.5kg x 3 x 2 (248lb)
112.5kg x 6 x 2

^^had to do AMRAP twice because camera battery died and I needed the footage. Luckily got same reps.

Day 2:

20kg x 10
60kg x 8

75kg x 8
92.5kg x 6
100kg x 5
105kg x 4 (231lb)
112.5kg x 8 (248lb)
100kg x 12 (220lb)
92.5kg x 13 (204lb)

Reps where a little wobbly. In case any one wonders why, I am trying to work my chest more in conjunction with gaining strength. I'm purposely not locking out each rep as I don't want to shift over to triceps so often, it's when I start getting tired you will see my triceps take over - I find it easier to do lock out reps at that stage.

[MKW]

You'd be surprised that you do in fact go up 10-15 pounds each week.

For example last cycles bench or me was
185 1x5
195 1x3
200 1x1

It's just as your weight goes up you are reducing the reps.

Oh yeah, I agree. I'm saying that someone can make linear (weekly) gains on 5/3/1 to the extent that they still have linear gains left in them due to the AMRAP set. Since you weren't forced to do 185x5, 195x3, and 200x1, you could have in theory gone straight 5's and made "clear" weekly gains similar to something like 5x5. Perhaps this will tap itself out quicker than 5x5, but I'm not entirely sure that's the case (holding constant a person who can make weekly gains). I'm basing this primarily on myself, since I see myself making weekly gains on 5/3/1 right now because I still have them in me.

Regardless, awesome program.

[lllDBOlll]

Strong determination coming back from the fail and nailing 5 reps!

Lol @ antlers- I did some reindeer front squats last December, good chit

Hah you gotta keep it festive

Ive done 5x5s and am currently on my last stretch of 3x5's (i feel ill come to a halt either this or next month) I was going to move onto 5/3/1 which im familiar with but from what i read above it sounds like mad cows is the smart mans next progression?

Having not done any of those programs myself and only doing GST and 5/3/1 as main routines since starting out I can't comment. Both GST and 5/3/1 are very similar, with amrap sets and stepped progression.

[audieswu]

Strong benching bro definitely digging the day 1 112.5 kgX6X2!

[ktj4l]

Solid benching, brah. That's crazy volume to be doing twice a week. If you tuck your elbows in more (almost like you're trying to bend the bar), you'll get more chest involvement and a little less tricep I believe (while the tricep obviously does a lot of work during the lockout regardless). Not sure if you've already tried that before, just a suggestion.

[audieswu]

Solid benching, brah. That's crazy volume to be doing twice a week. If you tuck your elbows in more (almost like you're trying to bend the bar), you'll get more chest involvement and a little less tricep I believe (while the tricep obviously does a lot of work during the lockout regardless). Not sure if you've already tried that before, just a suggestion.

THIS. Dan, more of a powerlifter than a bodybuilder bench lift.

[lllDBOlll]

Strong benching bro definitely digging the day 1 112.5 kgX6X2!

Hah, accidental!

Solid benching, brah. That's crazy volume to be doing twice a week. If you tuck your elbows in more (almost like you're trying to bend the bar), you'll get more chest involvement and a little less tricep I believe (while the tricep obviously does a lot of work during the lockout regardless). Not sure if you've already tried that before, just a suggestion.

That is how I bench currently, I have found the sweet spot that prevents any shoulder issues and allows me to exert max effort. I could maybe try squeeze them in a bit more and see how they feel. Cheers mate

THIS. Dan, more of a powerlifter than a bodybuilder bench lift.

Yeah as I just mentioned I don't do that bodybuilder elbows out to the side business anywhos.. that shiz hurts my shoulder

[Jasonk282]

Hah, accidental!



That is how I bench currently, I have found the sweet spot that prevents any shoulder issues and allows me to exert max effort. I could maybe try squeeze them in a bit more and see how they feel. Cheers mate



Yeah as I just mentioned I don't do that bodybuilder elbows out to the side business anywhos.. that shiz hurts my shoulder

Nothing wrong with that at all.

[scoveg13]

Haha at AMRAP twice! That's beastly man! Glad you got the same numbers the second time around even though I still would have believed you if you didn't catch it on camera lol. 112.5kg x 8 is VERY solid too man! Keep it up!

[BDiamond]

Commented on the video, but as you know, always got my support!

[lllDBOlll]

Nothing wrong with that at all.

Yessir

Haha at AMRAP twice! That's beastly man! Glad you got the same numbers the second time around even though I still would have believed you if you didn't catch it on camera lol. 112.5kg x 8 is VERY solid too man! Keep it up!

Hah thanks mate that is good to hear. I would like to think that with my track record of log entries that if one day I didn't upload a video people would know the numbers are legit. I needed the footage though for this weeks Macenko video! I was quite pleased with that AMRAP I believe that's a PR for me at that weight. Looking back at old entries on my phone 107.5kg was what I used at this stage last time I did macenko and I was a way off 8 reps.

Commented on the video, but as you know, always got my support!

Mucho gracias hermano

[MakeGoBoom]

I'm thinking 3 plates by time you're done bro

[lllDBOlll]

I'm thinking 3 plates by time you're done bro

I am thinking that too me old mucker. Going to start throwing in some pauses too to get ready for it. I want some fancy shoes like you.

[MakeGoBoom]

I am thinking that too me old mucker. Going to start throwing in some pauses too to get ready for it. I want some fancy shoes like you.

Well then take two seconds away fromi your adoring fans and buy some.or better yet get a groupie to buy them lol
Luckily for you they come in high energy and
.... high energy.

[lllDBOlll]

Well then take two seconds away fromi your adoring fans and buy some.or better yet get a groupie to buy them lol
Luckily for you they come in high energy and
.... high energy.

Hahaha but I don't has £145 to spend on shoesies

Maybe I could post on that website I told y'all about a while back where they are proper muscle worship weirdos... might get one of them to buy some!

[ulsak]

Hey crazy muscle elf! Huge volume on those benches..let's see. You are replacing a the 5/3/1 bench day and tuck in another Macenko in between.
I've be considering a Macenko deal my self, and sacrificing cardio day for that ( getting a lot cardio anyway by biking to work) So would it be ok re-arrange the workouts like this:
mon: OHP
tue: Squat
wed: Macenko
Thurs: Deads
Fri: Macenko + assistwork
Sat: off
Sun: off

[fittofattofit]

Macenko plus bulking = big pay-off in the lifting Danny. 248 x 8 = 315 1RM on my calculator.

[lllDBOlll]

Hey crazy muscle elf! Huge volume on those benches..let's see. You are replacing a the 5/3/1 bench day and tuck in another Macenko in between.
I've be considering a Macenko deal my self, and sacrificing cardio day for that ( getting a lot cardio anyway by biking to work) So would it be ok re-arrange the workouts like this:
mon: OHP
tue: Squat
wed: Macenko
Thurs: Deads
Fri: Macenko + assistwork
Sat: off
Sun: off

I would maybe move your second Macenko to Saturday as the program calls for 2 days between.

[ulsak]

I would maybe move your second Macenko to Saturday as the program calls for 2 days between.

mon: Squat
tue: Macenko + assist
wed: Deads
thu: OHP
fri: Macenko
sat: off
sun: off
A busy scheme. That may call for a cutting down on assists to minimun at OHP:s

[lllDBOlll]

mon: Squat
tue: Macenko + assist
wed: Deads
thu: OHP
fri: Macenko
sat: off
sun: off
A busy scheme. That may call for a cutting down on assists to minimun at OHP:s

That is a better layout. Can run OHP in AM of Thursday and Macenko in PM to give over 24 hour window between for better recovery?

[ulsak]

That is a better layout. Can run OHP in AM of Thursday and Macenko in PM to give over 24 hour window between for better recovery?

I'm afraid not. But I can give this a cycle and evaluate it. Else I have to step back to good ol' 5/3/1...

[lllDBOlll]

I'm afraid not. But I can give this a cycle and evaluate it. Else I have to step back to good ol' 5/3/1...

Yeah all you can do is see how it pans out

[snLassen]

Hey Dan!

Fivured I'd make a user on this as well - lurking for too long aint good for the soul!

Keep up the great work - youll get the three plate bench soon!
- Sebastian Lassen

[lllDBOlll]

Hey Dan!

Fivured I'd make a user on this as well - lurking for too long aint good for the soul!

Keep up the great work - youll get the three plate bench soon!
- Sebastian Lassen

Fuark!!

Good to see you in here mate. Are you going to start a log on here?

This fella right here pulled 465lb (I think) for reps the other day... Strong Tuna is Strong!

[snLassen]

Fuark!!

Good to see you in here mate. Are you going to start a log on here?

This fella right here pulled 465lb (I think) for reps the other day... Strong Tuna is Strong!

Probably, thinking I'll start logging when cycle 7 starts. I am definitely feeling the 474 x 5 today, lol!

[lllDBOlll]

Probably, thinking I'll start logging when cycle 7 starts. I am definitely feeling the 474 x 5 today, lol!

Hah! I bet!

Here is Sebastian in action:



My favourite bit is when he *******s out but then grows some balls and kills it!!

[audieswu]

^^^nice lifts and I like that gym

I like your home gym too Dan, working to get one setup like that someday.

[ktj4l]

He doesn't look like he's 450lbs...

[lllDBOlll]

^^^nice lifts and I like that gym

I like your home gym too Dan, working to get one setup like that someday.

You will get it matey.

He doesn't look like he's 450lbs...

Lol aye would be pretty poor lifts if he was eh?

[snLassen]

You will get it matey.



Lol aye would be pretty poor lifts if he was eh?

Haha, just noticed my mistake. Yeah I'm not 450 lbs, more like 205 or so. Thanks for the compliment, Audieswu!