Honestly man it didn't look that bad. I mean yea you can see the bar tilt slightly. This could be from the bar sliding down your shirt or even a tight shoulder that you may need to warm up more.
If you're feeling good in the gym and not tired, lethargic, lack of motivation etc I would keep going.
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Thread: Bird's big 531 log
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12-20-2012, 07:45 AM #301
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158719
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-20-2012, 11:06 AM #302Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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12-27-2012, 10:16 AM #303
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12-27-2012, 10:20 AM #304
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Relax Ant , Bird prolly at parent or in-laws for xmas
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-27-2012, 11:37 AM #305
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12-30-2012, 12:57 PM #306
Hey guys. Hope everyone had a good Christmas or Hanukkah! I had a couple light random workouts in between my fail of MC and now. Refocused my goals, and realized I am not happy with my aesthetics and decided on doing 5/3/1 again but with bodybuilding assistance. I want to continue getting stronger, but I want to lose my fukking gut and actually feel good with my shirt off. Thanks for the support guys!!
Sat 12/29
Deadlift/Back day cycle 7 3x5
DL
245x5
280x5
320x5
Now I realized I went too heavy, LOL. I was looking at cycle 2
Lat pulldown
160x12
180x12
180x12
165x12
Kroc rows
110x12
110x12
110x12
110x12
Back ext
BWx12, 12, 12, 12
Chin/pull ups(alt grip every set)
BWx5, 5, 5, 5
Crunch machine
60x12
60x12
60x12
60x12
Felt like chit on DLs for some reason, fukkkkk!Last edited by bigbird916; 12-30-2012 at 01:08 PM.
"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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12-30-2012, 01:00 PM #307
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
strong krocs tho!
good to see you log again, bird.
Happy New Year!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-30-2012, 01:06 PM #308
Sunday 12/31
Chest/Tri day
Cycle 7 3x5
Close grip bench
115x5
135x5
150x5
Decided to switch over to CGBP for my main 531 lift, it feels 110% better on my shoulders.
Flat DB bench
70x12
70x12
70x12
70x12
Flat DB flyes
25x12
25x12
25x12
25x12
Chest fly machine
160x12
160x12
160x12
160x12
Skull crushers
60x12
60x12
60x12
60x12
Tri cable(V handle thing)
60x12
70x12
70x12
75x12
Here is Wendler's suggestion for BB template, this is what I'll loosely follow
5/3/1 and Bodybuilding
The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.
When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you’re asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.
Here’s a sample template:
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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12-30-2012, 01:07 PM #309
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12-30-2012, 10:56 PM #310
I really really like the look of that template. Glad to see you back bird!
I too am sort of in the same boat aesthetics wise. After a massive bulk, I gained a ton of strength but strength is admittedly, not my only concern. I'd like to LOOK good as well. Unfortunately too much of that program I wouldn't be able to do until I leave my current gym. LolDon't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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12-31-2012, 05:29 AM #311
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158719
Bigbird is back! Glad to see you back killing the weights.
I agree with you on wanting to look good with your shirt off. When I get back on 5/3/1 it's going to be where i'm hitting sh!t twice a week so I'll have to figure that out when I cross that bridge.
I gotta finish up my run with MC first, week 3 starts todayMy training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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01-02-2013, 08:14 PM #312
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01-02-2013, 08:17 PM #313
Tuesday 1/1
Leg day
Cycle 7 3x5
Squats
195x5
225x5
Cut it short, felt like crap today. Little to no sleep, drank a bit NYE, and had to work.
Leg ext
220x12
220x12
220x12
120x12 single leg
100x12 single leg
Good mornings
95x12
95x12
95x12
Leg press
270x12
270x12
270x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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01-02-2013, 08:21 PM #314
Wednesday 1/2
Shoulder day
Cycle 7 3x5
OHP
95x5
110x5
120x5
Felt good and fresh, wanted so bad to go for AMRAP!!! But with the volume on assistance I can't push it.. well I can, but i'm not supposed to.
DB press seated
60x12
60x12
60x12
60x12
Cable side lat raises
15x12
15x12
10x12
10x12
BB shrugs
225x12
225x12
315x10
225x15
Preacher curl
80x12
80x12
80x12
Seated DB hammer curls
30x12
30x12
30x12
Good session! Loving the pump of the high rep, short rest time exercises, so much fun!"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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01-02-2013, 08:23 PM #315
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01-02-2013, 08:30 PM #316
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01-02-2013, 09:39 PM #317
Those are some huge bb shrugs bird. Happy New Years! What's amrap?
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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01-03-2013, 12:37 AM #318
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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01-03-2013, 01:37 AM #319
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01-03-2013, 04:19 AM #320
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01-03-2013, 04:32 AM #321Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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01-03-2013, 08:47 PM #322
Thanks brah! I haven't done them in forever, missed em! Happy new years
Thanks U, yeah can't have dem shrugs interfering with the DL!
Love dem curls man! I'll hit the 90# next week By the time I finished the hammers I couldn't move my arms because of the pump, fuarkkkk. I hope it works out for me brah
I'm just gonna roll with it I suppose. I toyed with the idea of replacing b.squats with front squats... Don't know tho"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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01-03-2013, 09:16 PM #323
I wouldn't replace squats with anything! I love front squats too but it hits different areas and nothing is quite like the original
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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01-04-2013, 01:45 AM #324
I agree, if you need the absolute strength gains (more weight can be used with the back squat obviously), i.e. as a powerlifter or Oly lifter. But for bodybuilders and people just lifting for themselves, I think the front squat might be superior for posture improvement (or maintenance of good posture), slightly better carryover to athletics, etc. and I can see dumping the back squat (and also the conventional deadlift for RDL) completely - in that scenario, NOT for everyone. I'm not ready to do it myself, but I can definitely understand the reasoning to at least consider it.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-04-2013, 05:25 AM #325
My leg day I do both front and back squats. Usually I'm miserable by the time front squats hit haha.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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01-04-2013, 05:46 AM #326
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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01-04-2013, 06:15 AM #327
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01-04-2013, 06:57 AM #328
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01-05-2013, 06:57 PM #329
Saturday 1/5
Back day
Cycle 7 3x3
Deadlifts
255x3
290x3
330x3
Lat pulldown
180x12
180x12
180x12
180x12
Kroc rows
120x10
120x10
120x10
120x10
Back ext
BWx12
BWx12
BWx12
Crunch machine
70x12
70x12
70x12
Nothing too good or too bad today, felt fine and didn't feel too weak on DLs It's nice not having to push them, high rep deadlifts is something I DONT miss!"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
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01-05-2013, 07:01 PM #330
Solid day bird. Those lat pull downs are big man Jesus. Are those wide grip or vbar.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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