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  1. #31
    worker ulsak's Avatar
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    Decent and intriguing program. I'd like to know more about progression scheme tho
    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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  2. #32
    Cyber Bully MakeGoBoom's Avatar
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    seconded, are you running a percentage base or since you're not ramping are you just going to do some form of linear progression?
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  3. #33
    Registered User jasolhe's Avatar
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    This part is easy.

    You just add weight from the previous session. So once a month you are adding weight. Keep breaking records. When it gets tough whip out the micro plates. I've never done this scheme for more than 4 months - we'll see how long I can keep it going.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  4. #34
    Cyber Bully MakeGoBoom's Avatar
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    good deal man
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  5. #35
    worker ulsak's Avatar
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    Originally Posted by jasolhe View Post
    This part is easy.

    You just add weight from the previous session. So once a month you are adding weight. Keep breaking records. When it gets tough whip out the micro plates. I've never done this scheme for more than 4 months - we'll see how long I can keep it going.
    You add weights like in 5/3/1: 5 lbs on OHP and Bench, 10 lbs on DL and Squat?
    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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  6. #36
    Registered User jasolhe's Avatar
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    Nope, just whatever I feel I can do, if i estimate it wrong i can just tack on some more weight (or reduce) on the next set. The first month is a good discovery phase. I try to add notes in my logs so I can look back to what i felt like i can add the next time around.

    No percentage based stuff. Or Starting out really light at the beginning. Every set should be tough. I'll know after a month if I really have gotten any stronger. This style is supposed to help with plateau's so we'll see.
    Originally Posted by ulsak View Post
    You add weights like in 5/3/1: 5 lbs on OHP and Bench, 10 lbs on DL and Squat?
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  7. #37
    Registered User jasolhe's Avatar
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    BFS Hybrid
    C1, W1, D4 (3x3)

    Mobility: 5 minutes lower-body targeted

    Squat:
    (warmup: 5x45, 5x135, 1x225)
    3x245, 3x255, 3x255
    *this will be the only lift ramped style, for two reasons: 1 - squat takes me forever to warmup and 2 - I have lost all my endurance while on 5/3/1
    *middle set was tough already, legs already toast, no increase last set (we'll see what happens next month, fuk 5x5's next week)
    *back & abs still torched from the last 3 workouts, this sore all the time should go away by next month (maybe, it's not a problem either way)

    Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 4 Sets Total @ 180 lbs (using tractor weights on this one
    -8/8/8/8

    Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 4 Sets Total @ 60 lbs, Fast paced
    -11/10/9/8

    Lifting Duration: 50 minutes
    Conditioning Duration: 25 minutes (Winsor Pilates - Abs)

    Comments: Good 1st week. I like it. I love the 50 minute rule I put in also.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  8. #38
    Registered User jasolhe's Avatar
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    BFS Hybrid
    C1, W2, D1 (5x5)

    Mobility: 5 minutes upper-body targeted

    MP:
    (warmup: 6x45, 3x115)
    5X120, 5X120, 5X120, 5X120, 5X120
    *add wrist mobility

    Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
    *12...8,8

    Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
    *12...8,8

    Lifting Duration: 50 minutes
    Conditioning Duration: 60 minutes (TKD class with my Son)

    Comments: bodyweight gained a tiny amount - 166.5 lbs now. More hunger on this program compared to 5/3/1 - I think I'm getting in an extra meal (very small - 150 calorie typical) or at least making sure i don't miss any. Hopefully I get some muscle gain on this program - would like weight to go up and fat to go down even further. Started taking some herbal stuff & dhea (very low dose 15mg daily) to help raise Testosterone & DHEA - blood test came in a bit low on both (Lef.org). If that's working it could also be triggering some growth also. Only been on it 1 week though.

    http://www.fitness.com/articles/1038...supplement.php

    Assistance sets will be low this week - 5x5 takes forever
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  9. #39
    worker ulsak's Avatar
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    nice workout almost like the 5/3/1 bodyweight template!
    You won't go wrong with that program man,
    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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  10. #40
    Cyber Bully MakeGoBoom's Avatar
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    strong showing man, i'm bout to get back on my bulk. i pity your intake management not
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  11. #41
    Registered User jasolhe's Avatar
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    This program is getting me the rip I needed!
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  12. #42
    Registered User jasolhe's Avatar
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    BFS Hybrid
    C1, W2, D2 (5x5)

    Mobility: 5 minutes lower-body targeted

    DL:
    (warmup: 8x95, 3x165, 2x235)
    5x295, 5x295, 5x295, 5x295, 5x295
    *only jump 5 lbs next month, possibly 10 if the month goes well

    HLR: (Assistance #1) 3x12 ... feet touching floor & ceiling each rep
    GHR: (Assistance #2), 3x16

    Lifting Duration: 50 minutes (*no more no less*)
    Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY HOLIDAYS)

    Comments: Lots of DL volume today, about 7,400 total lbs. Caught myself lowering the hips on DL on the 4th set - put a quick stop to that squatting the weight up issue.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  13. #43
    worker ulsak's Avatar
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    massive volume! I think however that you should go for 10lbs progression for deads..
    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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  14. #44
    Registered User hiimnotcool's Avatar
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    That looks like a really solid workout.

    5 sets of 5 at that weight would probably kill me.
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  15. #45
    Registered User jasolhe's Avatar
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    @uls - 10 sounds good however don't want to stall too quickly - i'm on a caloric slight deficit during this, i'm ok with very slow progress as body gets used to the additional abuse
    @hilm - thx I'm liking it so far - i feel as though my muscles are getting the pounding they need to grow, 5/3/1 was lacking in that area for me anyways - though I firmly believe the exercises of 5/3/1 need to remain unchanged.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  16. #46
    Cyber Bully MakeGoBoom's Avatar
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    really strong dude, i dig the new set up
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  17. #47
    Registered User jasolhe's Avatar
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    BFS Hybrid
    C1, W2, D3 (5x5)

    Mobility: 5 minutes upper-body targeted

    BP:
    (warmup: 6x135, 3x225)
    5x245, 5x245, 5x245, 5x245, 5x245
    *next month increase by 1.5 lbs or more based on progress
    *last set last rep took everything i had - only time i had to arch the back


    Rows: (Assistance #1)
    -a) Kroc Rows, 2 Sets @ 70 lbs (REPS: 16, 16 each arm)
    -b) Barbell Rows (Skipped today)

    Push-ups (Assistance #2), 2 Sets Total, Max reps each set, Touch forehead to floor & fast
    -45/45


    Lifting Duration: 50 minutes (*no more no less*)
    Conditioning Duration: 60 minutes (TKD with my Son, this time full gear free sparring in the basement very light work)

    Comments: Major upper body pump right now, the Kroc/Pushup supersets really got my heart pounding also.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  18. #48
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    me too, next weeks 5-4-3-2-1 will be interesting - it's the one i'm concerned with since my spotter is the Power Rack side bars.

    Originally Posted by MakeGoBoom View Post
    really strong dude, i dig the new set up
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  19. #49
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    **Documenting my supplements/herbs**

    General Health:
    Milk Thistle Extract
    Chlorella
    Turmeric
    Saw Palmetto
    Krill Oil
    Vitamin D-3
    Probiotic Pearls
    CoQ10
    Resveratrol
    Astaxanthin
    PQQ Caps with BioPQQ

    Digestive Health:
    Boswellia
    Triphala
    Ashwagandha

    Strength Training Supplements:
    Glutamine
    L-Carnitine
    Animal Pak Multi-vitamin
    Con-cret
    100% Gold Standard Whey by ON

    Drinking Supplements:
    Anti-Alcohol Anti-Oxidants

    Lef.org Additions:
    (Took an extensive blood test, this is what they have me taking additionally based on the results, slightly low Testosterone - everything else was as she said "One of the best results reports I've ever seen".
    Methyl-Cobalamin (Active Form of B-12)
    DHEA (low dose 15 mg daily)
    Super MiraForte
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  20. #50
    worker ulsak's Avatar
    Join Date: Jul 2011
    Location: Gothenburg, State / Province, Sweden
    Age: 55
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    Superstrong BP:s! lol@chemicalbrother.. ( nah, not srs I'm pounding BCAA:s, omegas and wheys myself)
    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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  21. #51
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    BFS Hybrid
    C1, W2, D4 (5x5)

    Mobility: 5 minutes lower-body targeted

    Squat:
    (warmup: 5x45, 5x135, 2x205)
    5x225, 5x225, 5x225, 5x225, 5x225
    *No need to ramp here, weight is low enough, No belt
    *I could tell after the first set there was no need to increase the weight because my endurance was going to fade quickly making that last set very hard & it was

    Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 2 Sets Total @ 180 lbs (using tractor weights on this one)
    -8/8

    Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 2 Sets Total @ 60 lbs (need to buy a bigger small hole plate - no room on bar)
    -11/10

    Lifting Duration: 50 minutes
    Conditioning Duration: NONE today

    Comments: Good 2nd week. Squat endurance needs some work. Body-weight still stuck at around 166 lbs.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  22. #52
    Cyber Bully MakeGoBoom's Avatar
    Join Date: Nov 2010
    Location: United States
    Stats: 5'9", 205 lbs
    Posts: 8,816
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    why is 225 gassing you so hard do you think? granted it is a bit of weight but still
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  23. #53
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    not sure, shouldn't have a problem increasing monthly though which is good. i think it's my inflexibility or maybe i have a muscle in the lower body severely underworked/weak that I need to get involved with on assistance.

    Originally Posted by MakeGoBoom View Post
    why is 225 gassing you so hard do you think? granted it is a bit of weight but still
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  24. #54
    Cyber Bully MakeGoBoom's Avatar
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    hips maybe?
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  25. #55
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
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    probably
    just remembered in high school track i was purely a sprinter, 200 meters was my max, & I was pretty fast. After 200 I was done. Must be the structure of my muscle fibers - being suited towards short burst activities and less for endurance.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  26. #56
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    BFS Hybrid
    C1, W3, D1 (5-4-3-2-1)

    Mobility: 5 minutes upper-body targeted

    MP:
    (warmup: 8x45)
    5X120, 4X125, 3X135, 2X145, 1X150
    *add wrist mobility

    Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
    *12...9,9
    *push hard! only have time for 2 sets this week

    Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
    *12...8,8

    Lifting Duration: 50 minutes
    Conditioning Duration: 60 minutes (TKD class with my Son)

    Comments: Why the fuk is my left forearm so farkn sore today? Major fukn doms from Squat 5x5 - worst soreness of the year now day 2 doms - TKD helped really kick it in. I feel like my time spent in the gym is being used better on this BFS hybrid. Down to 165.5 lbs body-weight. Amazing how each week feels different, 3x3/5x5/5-4-3-2-1 all leave muscles feeling a bit different after the workout - which is good and key to how this thing works I think. I remember that faintly from when i did it 17 years ago man im fukn old.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  27. #57
    Cyber Bully MakeGoBoom's Avatar
    Join Date: Nov 2010
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    oddly enough my left forearm is sore as sh!t as well. was just thinking about that one myself. strong ohp today man
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  28. #58
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    yeah what gives?! i've been married forever and I'm sure taking rosy palms on a date didn't do it - I'm used to that - im married after all, btw i am a lefty
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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  29. #59
    worker ulsak's Avatar
    Join Date: Jul 2011
    Location: Gothenburg, State / Province, Sweden
    Age: 55
    Stats: 5'8", 187 lbs
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    strong presses, mayhaps the forearm soreness came from the rowing and deadlifts?
    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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  30. #60
    Registered User jasolhe's Avatar
    Join Date: Jul 2009
    Location: Iowa, United States
    Age: 35
    Stats: 5'9", 166 lbs
    Posts: 938
    Rep Power: 103
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    BFS Hybrid
    C1, W3, D2 (5-4-3-2-1)

    Mobility: 5 minutes lower-body targeted

    DL:
    (warmup: 6x95, 3x165, 1x235)
    5x295, 4x305, 3x315, 2x325, 1x335
    *kept this at a moderately hard level - could have added more weight but i want to take the 5-4-3-2-1 week slow because of the heavy 1 & 2 rep sets & I lift alone
    *had more gas in the tank - no worries next month it goes up a bit, still got a good rip feeling in the lower back & hams

    HLR: (Assistance #1) 3x13 ... feet touching floor & ceiling each rep
    GHR: (Assistance #2), 3x16

    Lifting Duration: 50 minutes (*no more no less*)
    Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY, Belt Test is on Saturday so will still get my 4 classes in this week)

    Comments: Deads felt strong today. Still sore as fuk from Squats on Sunday - 4 day DOMS oh I remember you from my Madcow & SL 5x5 days.
    Current Training Program:
    http://forum.bodybuilding.com/showthread.php?t=149081133
    Current BodyWeight: 166 lbs

    "A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
    "Let food be thy medicine and medicine be thy food" (Hippocrates)

    1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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