Former 358lb alco goes 5/3/1, wait what?

[ulsak]

excellent! But too bad with the sleep, I have severe problems myself to achieve proper sleep quite often.

[lllDBOlll]

I must of missed that part where he says only one extra after BBB :/ I do remember him saying what ever accessories you decide to do they should compliment the main lift and strengthen weaker areas. Thats what I try to do with my accesories anyway.

Is there something you would cut out or supplement?

Thanks for checking in!

I dropped BBB to 5x5's and now I do a mix of 5's and 3's.

Exactly the same as above. Thats what ive been doing all along and its worked out fine, so ill be doing the same accessories with BBB on squat, bench and deadlift day with the extra accesories. Im never any longer than an hour in the gym and feel the accesories benefit my main lifts. Dont feel I need BBB on my OHP as its pretty strong as it is but if I get stuck or cant make reps id add it in.

Also ill be using the lighter weight version ie first week will be
65% x 5
75% x 5
85% x 5 or more.

Its not outta being lazy that im not starting on the heavier version but for the fact that ive lost so much weight so far and am continuing the cut on 1900kcal.


But if ye guys see me doing something wrong im all ears!

Thanks for dropping in man!

I don't think you need to cut on 1900kcal. I am 179lbs and cutting on 2400kcal. Errbody different though I appreciate that.

Just see how it goes....I couldn't do much more than one more accessory. Jason does it fine, but he eats 4000 cal a day lol. Maybe harder for us super cutters. When you get into cycle 3 or so and start pushing new territory i would just be aware that main lifts are key, BBB is awesome, everything else is bonus.

Can still get plenty of volume in on a cut, just keep the sets short, low reppers. "Cluster sets" was something a member called Xtian used to do a lot of. He was pulling crazy weight on a cut.

Just saw title again - didn't know you used to be an alco. I like you even more. Can you ship me a pint of homegrown Guinness?

Send me some too.

Celt. 1900 cal is way too low intake for you. I know you want to cut but you need more calories I suggest you try to take in at least 2300 - 2400. I promise that a guy at your size will lose weight fairly anyway. Lower to 1900 when you are my poundage ( 80 kg) .

I think you layout looks fine. but I would exchanged one of DB works ( both fine btw) to for instance Fronts squats.

I would agree with this too, as I said, errbody different. Especially activity levels, lean mass etc.

I dunno man I started at 2200 and have been cutting out calories gradually as the weight loss stopped. Just this morning I only lost 1.2lbs on 1900kcal so bumping it up isnt a option. If im only losing a pound at 1900 I cant imagine losing anything at 2300/2400.

Retoaded there did the same thing calorie wise as me (as far as I remember) and he got on fine and he bumped it back up when he was around 185lb.

Thing is yuri After my weight session and cardio in the evening im at nothing else for the day so I think thats why my cal intake needs to be low, coz for the rest of the day im pretty sedentary.

Im actually gonna cut it down to 1850 this week coming and see how I get on. Id like to be losing 2lbs a week.

"You must spread some more reputation before giving it to retoaded/ulsak again" :/

How long have you being cutting? My rule is this: when you start getting weak as sh'it, the calories are too low and it's time for a break.

I only have two more days on diet break. When I cut back again I'll let you know how it worked! Was kidding in alco comment! Betting if you reverse dieted like I did you'd be able to cut on higher cals. But I'd stay the course until you go 5-6 weeks and not losing pound a week. Woukd not drop lower than 1900.

Secondededed.






Good squat sesh mate.

[Celtic8Laoch]

excellent! But too bad with the sleep, I have severe problems myself to achieve proper sleep quite often.

Yeah man ive been a bad sleeper all my life, i did find that the only thing that helped me was to go to bed and get up at the same times, since I started doing that I sleep way better but every now and then I have a bad sleep.

@ lllDBOlll

Ive been on a diet since january last year, only took a break at xmas and put on 5lbs, 8lbs all together but I reckon 5 was the actual weight gain. Looking at others logs pre 5/3/1 ie their finished SS numbers mine are in and around the same so I dont feel like the cut has effected my strenght that much.

Like I said to yuri after lifting and doing the 40 min cardio im sedentary for the rest of the day so thats why I think my calories look low. If I was out working or what have you I would need more for sure.

Also another factor is that I take beta blockers and they can slow weight loss.

All in all do I dont feel weak, my starting numbers arent amazing but decent. I hope to stay at 1900kcal for as long as possible man. I know this might be a sacrilege to say but for me atm weight loss trumps strength OH NO HE DIDNT!! Im trying to find a balance between the two do and so far I reckon I have.

Thanks for dropping in bud.

[Celtic8Laoch]

Cycle 1 - Week 1 – OHP

First day with the OHP, felt nice and rested for a change, still have the weird feeling in my intestines, think it might be because of the extra fiber I started taking in. Anyway heres my workout



Warm up


Seated OHP

17kg/37lb 1 x 3
23kg/51lb 1 x 2
29kg/64lb 1x 1

Working sets

44kg/97lb x 5
51kg/112lb x 5
58kg/128lb AMRAP 9

Side lateral raises

15.5kg/34lb X10
15.5kg/34lb X10
15.5kg/34lb X10

Rear delt fly

19.5kg/43lb X10
19.5kg/43lb X10
19.5kg/43lb X10

Hammer curls

20.5kg/45lb X10
20.5kg/45lb X10
20.5kg/45lb X10

Barbell curls

32kg/70lb X10
32kg/70lb X10
32kg/70lb X10

Seated dumbell Tricep extension

19kg/42lb X10
19kg/42lb X10
19kg/42lb X10

Laying dumbell Tricep extension

24kg/53lb X10
24kg/53lb X10
24kg/53lb X10

Left about two in the tank on the amrap. Everything else went well except for the usual left elbow pain I have from time to time. 40 mins bike now soon, off tomorrow, bench on Thursday, have at you.

Cailín álainn

[ulsak]

Can't really complain at that massive poundage, neither the AMRAP numbers. But why seated? It's highly recommended to do it standing. It will recruite more muscles, especially at those areas you'd like see difference.
Stand up, tighten your waiste and squeeze your glutes and press!

[Celtic8Laoch]

Can't really complain at that massive poundage, neither the AMRAP numbers. But why seated? It's highly recommended to do it standing. It will recruite more muscles, especially at those areas you'd like see difference.
Stand up, tighten your waiste and squeeze your glutes and press!

I mentioned this in my first post I believe. I started out doing them standing, I was working in a gazebo but it got blown down since lol. I had to move to a shed but the shed doesnt have enough over head clearance to do standing ohp so its a case that I have to do seated. Believe me id still be doing standing if I could.

[mike201011]

strong OHP!




you hit 58kg for 9?

[ulsak]

I mentioned this in my first post I believe. I started out doing them standing, I was working in a gazebo but it got blown down since lol. I had to move to a shed but the shed doesnt have enough over head clearance to do standing ohp so its a case that I have to do seated. Believe me id still be doing standing if I could.

my bad kelt! yeah, I believe you. I'm subbing a log with a guy who actually dished out the OHP entirely, in order to get more bench frequency. But I would have done seated too, the shoulder are after all the main target for the lift.

[Celtic8Laoch]

strong OHP!




you hit 58kg for 9?

Yeah man had one or two left in the tank but your supposed to leave them in the tank and not go to absolute failure. Thanks for dropping in!

my bad kelt! yeah, I believe you. I'm subbing a log with a guy who actually dished out the OHP entirely, in order to get more bench frequency. But I would have done seated too, the shoulder are after all the main target for the lift.

Yeah man I was annoyed when I couldn't do it standing anymore but I have to make the best of the situation im in.

He took out ohp completely, he must love that bench press ehh. Was he struggling that bad with bench that he had to take out ohp? does not compute!

[ulsak]

Yeah man had one or two left in the tank but your supposed to leave them in the tank and not go to absolute failure. Thanks for dropping in!



Yeah man I was annoyed when I couldn't do it standing anymore but I have to make the best of the situation im in.

He took out ohp completely, he must love that bench press ehh. Was he struggling that bad with bench that he had to take out ohp? does not compute!

well, that's Harry the Beast. And he is actually pressing 100 kg at OHP and benching like a boss too. He is competing in Power Lifting so I guess it's a tweak for getting the bench right, Not sure the OHP is discipline of importance at Power Meets.. He is an advanced lifter so he can afford to ditch it, but since we are beginners we better stick to the plan.

[Celtic8Laoch]

well, that's Harry the Beast. And he is actually pressing 100 kg at OHP and benching like a boss too. He is competing in Power Lifting so I guess it's a tweak for getting the bench right, Not sure the OHP is discipline of importance at Power Meets.. He is an advanced lifter so he can afford to ditch it, but since we are beginners we better stick to the plan.

Haha im not even gonna question Harrys method as he is a bonafide beast. Yeah man ive no intentions of ditching it and Mr Wendler would not be impressed if we did!

[Celtic8Laoch]

Cycle 1 - Week 1 – Bench

Bench

Working sets

61kg/134lb x 5
71kg/156lb X 5
80kg/176lb AMRAP x 8

Dumbell fly

28 kg/62lb X 10
28 kg/62lb X 10
28 kg/62lb X 10

Chin ups

3x5
Two real, three negatives in a set.


Incline dumbell

23.5 kg/52lb X 10
23.5 kg/52lb X 10
23.5 kg/52lb X 10



Dumbell rows

32kg/70lb X 10
32kg/70lb X 10
32kg/70lb X 10



BBB

48kg/106lb X 10
48kg/106lb X 10
48kg/106lb X 10
48kg/106lb X 10
48kg/106lb X 10


Fresh in mind and body today, real focused, nailed the AMRAP no worries. Deadlifts tomorrow, then sweet beer on Saturday. Bought a 8 pack of bud light for 12 bucks,500ml pints, only 126 calories each. I had been drinking beer that was around 220 calories each all along so I think the bud light is here to stay. Never had it before, hope it doesnt taste like stink water.

Cailín álainn

[Celtic8Laoch]

Cycle 1 - Week 1 – Deadlift

Whats up guys just home from the gym. Pretty empty today, just two curl bros and one cardio bunny, the way I like it. Nothing worse then trying to lift and people holding full blown conversations with you and you keep nudging away but they continue, im like your ruining my GAINZ son! Anyway heres how I got on.

Warm up

60kg/132lb 3 x 1
65kg/143lb 2 x 1
70kg/154lb 1 x 1

Working sets

Deadlift

102.5kg/226lb x 5
117.5kg/259lb X 5
132.5kg/292lb AMRAP 1 X 8

BBB

70kg/154lb X 10
70kg/154lb X 10
70kg/154lb X 10
70kg/154lb X 10
70kg/154lb X 10

Dumbell upright rows

22.5kg/49lb x 10
22.5kg/49lb x 10
22.5kg/49lb x 10

Dumbell shrugs

35kg/77lb x 10
35kg/77lb x 10
35kg/77lb x 10

Ab machine

100kg/220lb 3 x 15

Plank

2 minutes.

Damn that was the most deads ive ever done in a single workout, loved it do! Traps were pretty shot during the upright rows, shrugs felt fine, I might add to them next week. Must add more time to the plank, what ever it is about it my legs seem to give out before my core, in around my hip joints. I have tension there a lot, probably from all the squats and cycling I do but it used be a lot worse before I started stretching.

Well that was my first week on 5/3/1, cant complain got amraps but they were very similar in number. I thought on one lift id go above 10 on amrap but its something to strive for in the future.

Cailín álainn

[Celtic8Laoch]

Cycle 1 - Week 2 – Squat

Week two and Im still loving the programme. Have more energy lifting and feel more energised in general. Must be the not training to failure the whole time but im still looking forward to week three's heavier lifts.

On a side note Budweiser light is pretty crap, tastes like watered down beer but it cuts out 500kcal so im gonna stick with it.

Anyway heres how I got on today.


squat

Warm up

31kg/68lb 1 x 3
41kg/90lb 1 x 2
51kg/112lb 1x 1

working sets

74kg/163lb x 3
85kg/187lb x 3
95kg/209lb AMRAP x 6

Barbell calf raises

123kg/271lb x 15
123kg/271lb x 15
123kg/271lb x 15

Good mornings

66kg/145lb 3 x 10
66kg/145lb 3 x 10
66kg/145lb 3 x 10

RDL

96kg/212lb 3 x 10
96kg/212lb 3 x 10
96kg/212lb 3 x 10

BBB

55kg/121lb 5 x 10

Cailín álainn

[ulsak]

oki, got confused first...two lower body workouts in row..but now I see it that a weeked has passed between them. Good Job, kelt!

[Celtic8Laoch]

oki, got confused first...two lower body workouts in row..but now I see it that a weeked has passed between them. Good Job, kelt!

Ha yeah man that wouldnt be a very smart move having them two days in a row, maybe if I was on that der Thanks bud.

[Celtic8Laoch]

Cycle 1 - Week 2 – OHP

Whats up guys, so I spent today helping my dad dig a garden out the back and sparaying my discs as they were just full of rust. I was gonna get a wire brush to them and maybe some coca cola or rust stripper but decided to do it the cheap way and just spray over them because at the end of the day its just me that has to look at them and it would of taken ages as I have over 250kg in discs, all different sizes so it would of taken a while to do. They came out pretty good considering, matt black never looked so good and its actually more pleasurable working with clean plates instead of rusty ones.

Anyways heres how I did today


Warm up


Seated OHP

Working sets

48kg/106lb x 5
54.5kg/120lb x 5
61kg/134lb AMRAP 7

Side lateral raises

17.5kg/38lb X10
17.5kg/38lb X10
17.5kg/38lb X10

Rear delt fly

19.5kg/43lb X10
19.5kg/43lb X10
19.5kg/43lb X10

Hammer curls

20.5kg/45lb X10
20.5kg/45lb X10
20.5kg/45lb X10

Barbell curls

32kg/70lb X10
32kg/70lb X10
32kg/70lb X10

Seated dumbell Tricep extension

19kg/42lb X10
19kg/42lb X10
19kg/42lb X10

Laying dumbell Tricep extension

24kg/53lb X10
24kg/53lb X10
24kg/53lb X10

Said to myself go for 6 but I think I over hyped myself and after I hit the 6th I was like screw it and went for another, it was pretty tough, not sure if I could of got an 8th but I wouldnt rule it out. Must learn not to go to failure lol.

Cailín álainn

[ulsak]

Good stuff, your arms are very strong man!

[xvicknumber7x]

STRONG progress in this thread, atta boy!

[Celtic8Laoch]

Good stuff, your arms are very strong man!

Ha I dunno about that, last time I checked your bro curling way more?

STRONG progress in this thread, atta boy!

Cheers bud and welcome

[Celtic8Laoch]

Cycle 1 - Week 2 – Bench

Bench

Working sets

66kg/145lb x 3
75.5kg/166lb X 3
85kg/187lb AMRAP x 6

Dumbell fly

29.5 kg/65lb X 10
29.5 kg/65lb X 10
29.5 kg/65lb X 9

Chin ups

3x5
(Three real, two negatives)


Incline dumbell

25.5 kg/56lb X 10
25.5 kg/56lb X 10
25.5 kg/56lb X 10



Dumbell rows

34kg/75lb X 10
34kg/75lb X 10
34kg/75lb X 10



BBB

50kg/110lb X 10
50kg/110lb X 10
50kg/110lb X 10
50kg/110lb X 9
50kg/110lb X 7

The BBB suffered a little but its my first time at that weight so im sure it will improve in the coming weeks. Managed to get three real pull ups this week as opposed to the two I was doing all along so very happy with that. Once I work my way up to 3 x 5 in a set I will be laughing.

Also weighed myself this morning (Saturday is the day I record) and I was down 3lbs Ive been doing extra manual labour outside digging drills in a garden, checked online and just a hour at that can burn between 500-800kcals, so Im eating more now until saturday, around 2400 to make up that defecit, when im finished the garden ill go back to 1900kcals.

Also if anyone feels like answering this, when I do BBB's on bench should I still use a arch or go for the regular bodybuilding position. Ive been doing it arched all along with elbos in but was thinking the other way, flat with elbos out would hit the chest more?

Cailín álainn

[Jakeylee]

I think that depends in whether you want to get your bench up or work your chest.

[Celtic8Laoch]

I think that depends in whether you want to get your bench up or work your chest.

Get bench up, think ill stick to what I was doing. Thanks.

[ulsak]

yeah, wise move. Pinch your shoulders, arch properly, get your feet in position for a good legdrive, and no f'king suicide grip ..few advice from a weak bencher..

[Celtic8Laoch]

yeah, wise move. Pinch your shoulders, arch properly, get your feet in position for a good legdrive, and no f'king suicide grip ..few advice from a weak bencher..

Thanks for the advise brother, im still not completely comfortable with my leg positioning, seems every time I bench im still trying to find that sweet spot. Hopefully with enough practice it will come in time.

[Celtic8Laoch]

Cycle 1 - Week 2 – Deadlift

Working sets

Deadlift

110kg/242lb x 3
125kg/275lb X 3
140kg/309lb AMRAP X 6

BBB

72.5kg/160lb 5 X 10


Dumbell upright rows

22.5kg/49lb x 10
22.5kg/49lb x 10
22.5kg/49lb x 10

Dumbell shrugs

35kg/77lb x 10
35kg/77lb x 10
35kg/77lb x 10

Ab machine

110kg/220lb 3 x 15, 14, 12

[b]Plank[b]

2 minutes.

Good day with the deads, no problems. Came home and went full throttle digging, just after getting off doing 40 mins bike,

#Exhausted.

Cailín álainn

[Celtic8Laoch]

Cycle 1 - Week 3 – Squat

squat


working sets

80kg/176lb x 5
90kg/198lb x 3
100kg/220lb AMRAP x 3

Barbell calf raises

123kg/271lb x 15
123kg/271lb x 15
123kg/271lb x 15

Good mornings

66kg/145lb 3 x 10
66kg/145lb 3 x 10
66kg/145lb 3 x 10

RDL

98kg/216lb 3 x 10
98kg/216lb 3 x 10
98kg/216lb 3 x 10

BBB

56kg/123lb 5 x 10

Cailín álainn

[ulsak]

Awesome deadlifting bro! And the squats are good too, keep fighting !

[Celtic8Laoch]

Awesome deadlifting bro! And the squats are good too, keep fighting !

Thanks man. Quick question do how literally do you take the dont train to failure? Ive been leaving 1/2 rep's since starting on the amrap sets. Is there ever a time on 5/3/1 when we go all out and lift to failure?

[ulsak]

It's a personal choice. But there is a reason why mr Wendlers method ( never go to failure) is succesful
I strongly recommend you to rather to keep honing in best possible form. Go for saving in the tank instead of hitting the failure