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

[lllDBOlll]

Hey everybody. So I have done Growth Stimulus Training (GST) since May 2011 and made some pretty good changes to my physique. I'm now nearly at a stage where I am happy with my body fat levels and it's time to get STRONG!... and MASSIVE!



So I have decided to give Wendler 5/3/1 a whirl after seeing how popular it's become and how much success everyone is having with it! At the moment I am still going to be cutting for another 6 weeks or so (been experimenting with Intermittent Fasting - so far so good) and then I'll be reintroducing maintenance calories and then getting on DAT DERE SLOW BULK.

Annnnywho. Appreciate any support, my old thread can be found here: http://forum.bodybuilding.com/showth...hp?t=136704191

Without any further ado, here's todays first 5/3/1 session:

Week 1 - Cycle 1 - Squat

Shut Up and Squat!

Video





Supplementation

Dailies - Creapure Mono / Beta Alanine / Fish Oil / Multi / DAA - PWO - None

Warm Up: 10 Mins Bike, BW Squats

Core Lift
Barbell Back Squat

20kg x 10
60kg x 10

90kg x 5
105kg x 5
120kg x 9

Assistance Lift 1
Dumbbell Lunge

15kg's x 10 x 4

Assistance Lift 2
Donkey Calf Raise

Single Leg

50kg x 12
60kg x 10 x 3

Assistance Lift 3
Natural GHR - Push Off Assist

BW x 10 x 3


Thoughts

So far, so good. Was in and out of my gym pretty quick with not much messing about. First Squat day I have enjoyed in quite a few weeks now. Feel like I have a purpose again now that I have structure again after letting my GST pattern go to sh*t. Looking forward to this program for sure!

[jcranston]

First!

Welcome to 5/3/1 Danny! I hope it treats you as well or better than it has been the rest of us!

[lllDBOlll]

First!

Welcome to 5/3/1 Danny! I hope it treats you as well or better than it has been the rest of us!

Cheers John. One thing I'm not so sure on... Where does upper back specific go? That's my favourite day! Rows and Pull ups an shiz?

[jcranston]

Cheers John. One thing I'm not so sure on... Where does upper back specific go? That's my favourite day! Rows and Pull ups an shiz?

I hit rows and chins on Deadlift day. Check my log from today to get a feel for how I have it broke out.

[Jasonk282]

In like a mutha...

[Anthony21]

Amazing transformation bro. Sh!t is inspirational. I sent you that email. Hope you got it. Great start to 5/3/1 man. Looking forward to this log.

[gashcader]

in for this, love the starting pics

[Retoaded]

IN! how much weight from your heaviest, between the 2 pics...amazing transformation. 30kg-40kg or so?

[Filmbuff81]

How dare you not inform me of this new log.

Thanks for the reps though cuuuuunt.

Some people throw back in on Deadlift day.

I add it into both my upper body days.

[fittofattofit]

In on the new log Danny!

Nice work on the squat --- in fact your form looked better (more stable through the heels and better hip hingeing) on the 120kg set
A few of the later ones were a bit above parallel, but it was a good strong performance!

Awesome transformation pics as well --- I'm seriously jealous of your biceps/delts vein!

[pcaracer]

I'm here. I'm giving consideration to this plan just to see what's up. Gonna finish 12 weeks on my current then hit ya up on details

[lllDBOlll]

In like a mutha...

Mutha trucking thanks matey!

Amazing transformation bro. Sh!t is inspirational. I sent you that email. Hope you got it. Great start to 5/3/1 man. Looking forward to this log.

Yeah man, I shall return the the favour later today! Thanks!

in for this, love the starting pics

Great to have you in man!

IN! how much weight from your heaviest, between the 2 pics...amazing transformation. 30kg-40kg or so?

I've lost 55lbs since that first picture, want to shift 5 more before I maintain / bulk again. Thank you!

[lllDBOlll]

How dare you not inform me of this new log.

Thanks for the reps though cuuuuunt.

Some people throw back in on Deadlift day.

I add it into both my upper body days.

Psssst I put a note on my old log! I think I will have to play about with it. Might do so much upper back on deadlift day, throw in RDL with leg day (like John said) and do some more upper back here and there. Not sure yet.

In on the new log Danny!

Nice work on the squat --- in fact your form looked better (more stable through the heels and better hip hingeing) on the 120kg set
A few of the later ones were a bit above parallel, but it was a good strong performance!

Awesome transformation pics as well --- I'm seriously jealous of your biceps/delts vein!

Thanks Andrew. Yesterday was tough, legs are feeling it today. Need that recovery that extra calories give! Until I get my wide lens for my camera can't get no true side on video (unless I use my phone again but that has retired now!) but I think that angle shows the depth truely enough. I'm quite happy with the depth, my 1RM is not set so high so form shouldn't start to be an issue even on the 4th week. 2 weeks after that it will be FOOD TIME.

I'm here. I'm giving consideration to this plan just to see what's up. Gonna finish 12 weeks on my current then hit ya up on details

Glad to have you Jeff. Yeah I needed a change from what I was doing. I kinda stopped doing the GST core lift progression and that is what ruined it for myself.You feel like there is no point, you're not going anywhere. Last night because I had set out what I was going to do it all felt refreshing again! Legs are screwed today haha. Let me know when you start or post in your log, I'll see it.

[pcaracer]

I need to start a new log since I've been doing my own thing for the last year. I think it's about time to start something organized again. I'm going to let my current program run it's course and then start fresh with something.

[Freddy098]

Great transformation! In on fellow UK log.

[ddog171]

Welcome to 5/3/1. Amazing transformation, how long did it take?

Subbed.

[JaxLifter]

Sub'd. Amazing transformation man! Also would like to know how long that took to accomplish. Nice work!

[lllDBOlll]

I need to start a new log since I've been doing my own thing for the last year. I think it's about time to start something organized again. I'm going to let my current program run it's course and then start fresh with something.

Makes a big difference having some form of structure / goal. That's what I found with GST... unfortunately that structure has fallen by the wayside that's why I decided it was time for something new!

Great transformation! In on fellow UK log.

Thanks UK brah

Welcome to 5/3/1. Amazing transformation, how long did it take?

Subbed.

The left hand picture was in October 2010, the right picture was last week. If you go on my bodyspace progress pics you can see how long it all took. I didn't start lifting properly until May 2011 when I started GST, even then I didn't see much change until I started counting calories / did Keto in August 2011, it's really from that point up till now that I have seen the changes come in. So really altogether a year if you don't include the 6 months that I f*cked around cluelessly in the gym eating way more than I needed!

Sub'd. Amazing transformation man! Also would like to know how long that took to accomplish. Nice work!

Thanks man, see above!

[lllDBOlll]

Week 1 - Cycle 1 - OHP

Building Pauldrons

Video





Supplementation

Dailies - Creapure Mono / Beta Alanine / Fish Oil / Multi / DAA - PWO - ON Amino Energy

Warm Up: 10 Mins Bike, YTWL, Dislocations

Core Lift
Seated OHP

20kg x 15
30kg x 15

52.5kg x 5
60kg x 5
67.5kg x 3
60kg x 6

Assistance Lift 1
Dumbbell Seated Press

25kg's x 10 x 3
25kg's x 8

Assistance Lift 2
Dumbbell Lateral Raise

15kg's x 10 x 4

Assistance Lift 3
Dumbbell Front Raise

15kg's x 10 x 3

Assistance Lift 4
Rear Delt Flyes

10kg's x 12 x 4

Thoughts

Another nice, fast session. Bit annoyed that I f*cked up with the 1RM calculator. I pressed 70kg for 3 reps a couple weeks back so was surprised to find it so hard. Volume was not bad but was feeling it by the end of the session. Just gunna listen to my body and do volume to suit.

[fittofattofit]

Session looked good Danny! The seated presses were very skid and form looked good. Nothing to fault with those DB presses and flyes either.
Loads of definition in your back now - so the cut ends in two weeks? Do you have any rough timeline targets for your bulk?

[jcranston]

^^^ Are you going for a certain weight on your bulk or just a time frame?

[lllDBOlll]

Session looked good Danny! The seated presses were very skid and form looked good. Nothing to fault with those DB presses and flyes either.
Loads of definition in your back now - so the cut ends in two weeks? Do you have any rough timeline targets for your bulk?

^^^ Are you going for a certain weight on your bulk or just a time frame?

Psssssst...I don't remember saying two weeks? Or did I? Confused now! Weighed in at 174.4lb this morning, I aiming for 170lb or maybe even 169lb whatever happens over the next 5-6 weeks. When I finish this cut I am going to VERY slowly introduce the calories and see how my strength improves at maintenance. I'm then just going to aim for no more than 1lb a month for probably the next 12 months... lol boring I know but in all honesty it's probably the most realistic way to go about it.

If I finish at 170lb and add 12lbs over a year and 10lb of that was muscle I'd be ecstatic! I'm really only into my second year of proper lifting and nutrition so I should still make some good gains. I know my areas that need work size wise (a lot of work) so will be working on bringing them up. If things are going well with little fat gain I might ramp it up a bit but I'll just play it by ear (or mirror?). Don't want to repeat what I did earlier this year and bulk too fast, I find it way too easy to gain fat.

[mjp202]

Now that is a transformation pic. Subbed.

[lllDBOlll]

Now that is a transformation pic. Subbed.

Thanks man, good to have you in. You've had a great transformation yourself! Will catch you on recharge and just about to have a look at your 531 log too.

[Filmbuff81]

Don't want to repeat what I did earlier this year and bulk too fast, I find it way too easy to gain fat.

I have the exact same problem. Nice to gain mass quickly but I do not enjoy having to guard against completely fat ****ing myself.

I'm hoping to end at around the same weight as you, but we'll be coming from opposite ends of the spectrum haha.

[lllDBOlll]

I have the exact same problem. Nice to gain mass quickly but I do not enjoy having to guard against completely fat ****ing myself.

I'm hoping to end at around the same weight as you, but we'll be coming from opposite ends of the spectrum haha.

Haha yeah, spend all this time getting down here and soon I'll be trying to work my way back up! I think a 10lb lean mass over a year could well be attainable. Well. At least I hope so. lol.

[Anthony21]

Sick shoulder session you sick kunt hahaha jk but yea man crushing the weights bro. Nice work.

[shamroc617]

In! Hell ya, nice transformation man! congrats looking swole.. in for the journal, inspirational pics

[lllDBOlll]

Sick shoulder session you sick kunt hahaha jk but yea man crushing the weights bro. Nice work.

lol Cheers man! Good read that book.

In! Hell ya, nice transformation man! congrats looking swole.. in for the journal, inspirational pics

Thank's a lot buddy! Glad to have you in for the ride!

[shamroc617]

Psssssst...I don't remember saying two weeks? Or did I? Confused now! Weighed in at 174.4lb this morning, I aiming for 170lb or maybe even 169lb whatever happens over the next 5-6 weeks. When I finish this cut I am going to VERY slowly introduce the calories and see how my strength improves at maintenance. I'm then just going to aim for no more than 1lb a month for probably the next 12 months... lol boring I know but in all honesty it's probably the most realistic way to go about it.

This is how to gain lean gains while keeping the physique you want.. I don't but the whole dirty bulk eat all you can then cut the fat idea when you could do it in a much more efficient manner. Bodybuilding is a lifestyle, not a fad. Solid game plan, patience and perseverance.