5/3/1 (Triumvirate Edition) C6, W1, D4
Mobility: 5 minutes lower-body targeted
Squat: 5x195, 5x225, 5x255
*groin at about 95%
Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 160 lbs
-12/12/12/12/12/
-pretty soon switch to 4 tractor weights (180lbs)
Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs FAST
-11/10/9/9/8
Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates Abs)
Comments: First training log post here. Hope to make some lifting buds for motivation.
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10-21-2012, 03:05 PM #1
Peckboy's Super-Awesome Strength Training log
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10-23-2012, 04:25 PM #2
5/3/1 (Triumvirate Edition) C6, W2, D1
Mobility: 5 minutes upper-body targeted
MP: 3X110, 3x130, 3x145
*do wrist mobility, very hard to get 3 last set
Dips: (Assistance #1) 1st Set Bodyweight, 4 Sets Weighted @ 70 lbs
*15...8,8,8,8
Pullups: (Assistance #2) 1st Set Bodyweigtht, 5 Sets Weighted @ 15 lbs (Alternate Standard, Wide, & Parallel Grip for 6 total sets)
*12...9,8,8,7,7
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD w/ my son)
Comments: Body weight down to 168.0 lbs
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10-25-2012, 04:20 PM #3
5/3/1 (Triumvirate Edition) C6, W2, D2
Mobility: 5 minutes lower-body targeted
DL: 3x235, 3x270, 8x305
HLR: (Assistance #1) 5x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 5x15
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (Taekwondo class with my son)
Comments: How many cycle can I get out of this run of 5/3/1? Plateaus are near in MP and Squat, with BP not far behind - DL will be the last to go.
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10-27-2012, 03:06 PM #4
5/3/1 (Triumvirate Edition) C6, W2, D3
Mobility: 5 minutes upper-body targeted
BP: 3x205 (just did 225), 3x235, 3x265
Rows: (Assistance #1), 5 Sets Total
-a) barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**
-b) kroc rows, **add these in later if my back acts up on bb rows
Push-ups (Assistance #2), 5 Sets Total, Max reps each set, Touch forehead to floor & fast
-42/42/42/42/42
-stretch the wrists!
Lifting Duration: 50 minutes
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs)
Comments: Keep burning up the fat man!
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10-28-2012, 03:47 PM #5
5/3/1 (Triumvirate Edition) C6, W2, D4
Mobility: 5 minutes lower-body targeted
Squat: 3x210, 3x240, 3x270
*last set getting tough
Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 155 lbs
-10/10/10/10/10
Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs
-11/10/10/10/10
Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)
Comments: Down to my 11th grade bodyweight! 168 lbs
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10-29-2012, 03:56 PM #6
5/3/1 (Triumvirate Edition) C6, W3, D1
Mobility: 5 minutes upper-body targeted
MP: 5X120, 3x135, 1x150
*add wrist mobility
Dips: (Assistance #1) 1st Set Body-weight, 4 Sets Weighted @ 70 lbs
*12...8,8,8,8
Pullups: (Assistance #2) 1st Set Body-weight, 5 Sets Weighted @ 15 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...9,8,8,7,7
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)
Comments: Had chinese buffet last night. I ate about 4 lbs of chicken (unbreaded of course). It felt so good to gorge - haven't done that in a while. They were out of brown rice, sucked, went no rice this time around. Bowl of grapefruit for carbs.
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11-01-2012, 12:46 PM #7
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11-01-2012, 03:47 PM #8
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11-01-2012, 04:00 PM #9
5/3/1 (Triumvirate Edition) C6, W3, D2
Mobility: 5 minutes lower-body targeted
DL: 5x255, 3x285, 6x320
HLR: (Assistance #1) 5x12 ... feet touch ceiling
GHR: (Assistance #2), 5x15
Lifting Duration: 45 minutes (nice fast pace)
Conditioning Duration: 60 minutes (TKD class with my Son)
Comments: Cycle 6 almost in the books - this **** is getting heavy!
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11-02-2012, 08:33 PM #10
5/3/1 (Triumvirate Edition) C6, W3, D3
Mobility: 5 minutes upper-body targeted
BP: 5x220 (just did 225), 3x250, 2x280
Rows: (Assistance #1), 5 Sets Total
-a) barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**
-b) kroc rows, **add these in later if my back acts up on bb rows
Push-ups (Assistance #2), 5 Sets Total, Max reps each set, Touch forehead to floor & fast
-42/42/42/42/42
-stretch the wrists!
Lifting Duration: 50 minutes
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs)
Comments: BW down to 166 lbs. BP, Squat, MP all close to plateau - only DL still going strong.Last edited by jasolhe; 11-03-2012 at 12:57 PM. Reason: oops
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11-03-2012, 04:34 AM #11
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11-03-2012, 12:58 PM #12Current 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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11-03-2012, 06:06 PM #13
protein & fat good for the brain!
articles.mercola.com/sites/articles/archive/2012/11/03/too-much-carbs.aspx?e_cid=20121103_DNL_art_2Current 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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11-03-2012, 06:23 PM #14
5/3/1 (Triumvirate Edition) C6, W3, D4
Mobility: 5 minutes lower-body targeted
Squat: 5x225, 3x255, 2x285
*ear flicking on last set really helped
Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 155 lbs
-10/10/10/10/10
Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs
-11/10/10/10/10
Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)
Comments: It's decision making time very soon - either deload or switch to another programCurrent 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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11-04-2012, 05:41 AM #15
- Join Date: Aug 2011
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 410
- Rep Power: 351
What's this ear flicking?
How often do you usually deload? I know Wendler recommends every 4th week, but I'm doing them every second cycle.
I think when cutting your lifts are going to plateau and you'll eventually loose some strength especially as you approach single figure bf%... I'm not sure how much switching routines is going to help, just my 2¢S: 192.5, B:150, D: 240 @ 91KG
Finance Brah
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11-04-2012, 10:16 AM #16
finger flick ear lopes, hurts like hell and gets adrenaline flowing - kind of like a slap in the face
i deload every 4th week
i think i need to go back to Cycle 1, Week1, Day1 very shortly or start another program - i've been on 5-3-1 for maybe a year and a half straight now so a change up may be in order.
cutting aside...with basically 1 tough set each main lift, 5-3-1 doesn't seem to rip my muscles enough - hence me feeling like it is more of a maintain type program personally
i may go back to my high schools days and do a BFS (Bigger Faster Stronger) Hybrid type program - at least try it out for a few months. I'd do all the same 5-3-1 main lifts & even the same Accessory lifts - just use BFS sets/reps.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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11-04-2012, 10:29 AM #17
can't post links wtf
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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11-04-2012, 10:30 AM #18
post #50, and NOW i can post links awesome
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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11-04-2012, 01:53 PM #19Current 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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11-05-2012, 04:54 PM #20
5/3/1 (Triumvirate Edition) C6, W4, D1
**Deload Week**
MP 3 x 95
Workout Duration: 8 minutesCurrent 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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11-06-2012, 01:23 AM #21
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11-06-2012, 05:11 PM #22
Not sure yet man. Part of me wants to see if I can squeeze out another month without stalling.
But the other old and wiser part of me says it's not worth it going for the highest weights and increased risk of injury.
Part of me also wants to try my own hybrid program. Unfortunately the reppage has a 5-4-3-2-1 on one week and I don't like the idea of doing 2 or 1 rep high weights home alone - that' how I train. I do have side bars in my power rack but still what a pain in the ass if I actually don't get it up. Maybe I'll tweak it a bit. 3 reps I think Is the highest I want to go for in a routine without a person spotter.
My goals are basically maintain strength and muscle mass - or gains in both would be nice.
I just don't think 5/3/1 rips my muscles enough to promote that growth. Even though I've been on a 4 ish month cut.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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11-06-2012, 06:16 PM #23
5/3/1 (Triumvirate Edition) C6, W4, D2
**Deload Week**
DL 3 sets (5 x 205)
Workout Duration: 8 minutesCurrent 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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11-13-2012, 04:32 PM #24
BFS Hybrid
C1, W1, D1 (3x3)
Mobility: 5 minutes upper-body targeted
MP:
(warmup: 6x45, 3x115)
3X130, 3x130, 3x130
*add wrist mobility
Dips: (Assistance #1) 1st Set Body-weight, 4 Sets Weighted @ 70 lbs
*12...8,8,8,8
Pullups: (Assistance #2) 1st Set Body-weight, 5 Sets Weighted @ 17.5 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8,8,7,7
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)
Comments: Liking change up already. Feel more rip in my upper body. Starting out light. 1 month from today I will add approx 5 or so lbs to today's 3x3 total. The goal is just to break records each month. Next week is 5x5, followed by 5-4-3-2-1 and then a deload light 10-8-6 week with no assistance. Set patterns repeated monthly and are different each week of the month.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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11-15-2012, 04:06 PM #25
BFS Hybrid
C1, W1, D2 (3x3)
Mobility: 5 minutes lower-body targeted
DL:
(warmup: 8x95, 3x165, 1x235, 1x285)
3x325, 3x325, 3x325
*only jump 5 lbs next month, unless I get noticeably better with these high weights in the next 4 weeks
HLR: (Assistance #1) 4x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 4x15
Lifting Duration: 50 minutes (*this is my max time goal; if go over reduce assistance)
Conditioning Duration: 60 minutes (Taekwondo class with my son)
Comments: Still frickn sore from Day1 of new program. Made DL's feel extra hard. Bodyweight still at 166lbs - kind of hit a plateau. I think I'm going to have to cut back on the beer if I want my 4 pack to become a 6 pack. I still may be losing, but it's probably a couple ounces a week.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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11-17-2012, 02:54 PM #26
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11-17-2012, 03:12 PM #27
BFS Hybrid
C1, W1, D3 (3x3)
Mobility: 5 minutes upper-body targeted
BP:
(warmup: 8x135, 5x225)
3x260, 3x260, 3x260
*next month increase by 1.5 lbs or more based on progress the next 3 weeks
Rows: (Assistance #1)
-a) SKIPPED THESE TODAY ((barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**))
-b) kroc rows, 3 Sets @ 70 lbs (REPS: 14, 14, 14 each arm) **haven't done these for years, feels much better than bb rows, also gets my abs a bit
Push-ups (Assistance #2), 3 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45/45
-incorporate wrist stretches, figure out how
Lifting Duration: 50 minutes (don't exceed this, stop assistance when hit this mark)
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs, no TKD on weekends)
Comments: Fixed wrist placement on krocs (the stabilizing arm) so no more pain. This workout felt good. Only got 3 sets of assistance before my 50 min time was up - but it was just enough. Funny how I've been doing the same 5/3/1 exercises for over a year not ever getting sore and just tweaking my reps/sets and now I'm sore - have been all week actually.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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11-17-2012, 03:15 PM #28Current 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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11-17-2012, 10:45 PM #29
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11-18-2012, 09:02 AM #30
**Here's the new layout**
BFS Hybrid Program:
Week1: 3x3
Week2: 5x5
Week3: 5-4-3-2-1
Week4: 10-8-6 (Deload, No Assistance)
*These aren't ramped, these are all perform to near failure - barely get the last rep up*
*Sets/Reps inspired by Bigger Faster Stronger (BFS) program
Tue: MP, Assistance = Weighted Dips, Weighted Pull-ups
Thu: DL, Assistance = HLR's, GHR's
Sat: BP, Assistance = Kroc Rows, Push-ups
Sun: Squat, Assistance = Leg Press, Leg Curls
*Excersises chosen inspired by Wendler 5/3/1 Triumvirate
*Accessory lifts don't follow the reps/sets, do whatever you want
*Only rule on Accessory lifts, is that once you hit 50 total minutes on your workout you are done, drink your protein shake
*Once a month you add weight in that week's scheme, keep breaking records
**Example: Week 1, 3x3, BP was 260, so Week 5 3x3 BP would be 262.5 (or whatever increase you see fit)
Cardio:
Must do at minimum 4 hours of cardio per week.Last edited by jasolhe; 11-18-2012 at 09:55 AM.
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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