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  1. #1
    Registered User alg0801's Avatar
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    5/3/1 Routine of gods. Rate bench progress/10

    Week 1: Bench 160x6 ~194 1RM
    Week 2: Bench 170x6 ~206 1RM
    Week 3: Bench 180x3 ~205 1RM
    Week 5: Bench 165x7 ~204 1RM
    Week 6: Bench 175x5 ~208 1RM
    Week 7: Bench 185x4 ~215 1RM PR OF PEACE.

    Started @ 160lbs
    Now @ 173lbs

    13lb gain in 2 months. Put on a bit more fat than planned. Gym consistency has been low with getting married and all. Going to do a minicut for a month and then continue bulking.

    rate progress.

    Anyone else loving 5/3/1?
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  2. #2
    Registered User e1739's Avatar
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    Please.... go back to /fit/.
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  3. #3
    Registered User LaurenceW's Avatar
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    Great progress, keep going though
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  4. #4
    Registered Hick KyBrah32's Avatar
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    Nice it's been good for me but I've stalled on bench
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  5. #5
    Neat. Bongos's Avatar
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    That's pretty good, but for me it was like this:

    Day 1: Bench 160x6 ~194 1RM
    Day 2: Bench 170x6 ~206 1RM
    Day 3: Bench 180x3 ~205 1RM
    Day 5: Bench 165x7 ~204 1RM
    Day 6: Bench 175x5 ~208 1RM
    Day 7: Bench 185x4 ~215 1RM PR OF PEACE.
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  6. #6
    Registered User LaurenceW's Avatar
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    Originally Posted by e1739 View Post
    Please.... go back to /fit/.
    What? This a proper intermediate routine for natty lifters. What's the problem exactly? He's not doing an inefficient brosplit?
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  7. #7
    1 cheeky kunt m8 CollegeBoy12's Avatar
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    For strength? Hell yes, great routine.
    For mass? Meh, imo theres better routines.

    Great bench progress though brah.
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  8. #8
    Registered User alg0801's Avatar
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    Originally Posted by LaurenceW View Post
    What? This a proper intermediate routine for natty lifters. What's the problem exactly? He's not doing an inefficient brosplit?
    I posted the same thing on /fit/ and apparently him browsing both fitness boards is different from me posting on both fitness boards.
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  9. #9
    Registered User LaurenceW's Avatar
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    Originally Posted by alg0801 View Post
    I posted the same thing on /fit/ and apparently him browsing both fitness boards is different from me posting on both fitness boards.
    Strong stalker
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  10. #10
    Registered User brbacquiring's Avatar
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    Originally Posted by alg0801 View Post
    Week 1: Bench 160x6 ~194 1RM
    Week 2: Bench 170x6 ~206 1RM
    Week 3: Bench 180x3 ~205 1RM
    Week 5: Bench 165x7 ~204 1RM
    Week 6: Bench 175x5 ~208 1RM
    Week 7: Bench 185x4 ~215 1RM PR OF PEACE.

    Started @ 160lbs
    Now @ 173lbs

    13lb gain in 2 months. Put on a bit more fat than planned. Gym consistency has been low with getting married and all. Going to do a minicut for a month and then continue bulking.

    rate progress.

    Anyone else loving 5/3/1?
    Looks like no actual gains to me, son. Maybe you peaked your strength a little bit but you obviously won't maintain it. 160 x 6 and 185 x 4 could be the same day. Clearly 160 x 6 was not at your limit as well because you added 10lbs the next week.

    and 13lbs weight gain = all fat, I bet.


    brb I'm going to deadlift the empty bar today, then in a few weeks I'll pull 400. In the mean time, I'll gain 2lbs of fat per week. INCREDIBLE GAINS.
    Could have been a slayer.
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  11. #11
    Registered User F2.'s Avatar
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    OP those are pretty crappy gains for your strength level. sorry brah, but it's the truth
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  12. #12
    Registered User alg0801's Avatar
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    Originally Posted by F2. View Post
    OP those are pretty crappy gains for your strength level. sorry brah, but it's the truth
    We all start out with the same base amirite?

    Originally Posted by brbacquiring View Post
    Looks like no actual gains to me, son. Maybe you peaked your strength a little bit but you obviously won't maintain it. 160 x 6 and 185 x 4 could be the same day. Clearly 160 x 6 was not at your limit as well because you added 10lbs the next week.

    and 13lbs weight gain = all fat, I bet.


    brb I'm going to deadlift the empty bar today, then in a few weeks I'll pull 400. In the mean time, I'll gain 2lbs of fat per week. INCREDIBLE GAINS.
    U wot m8?

    It's harder to maintain tightness and form at higher reps due to the need to breath. 2 Months ago I could lift 175 for 2-3 reps to failure on first set. Now failure is at 4x185lbs.

    3x175 = ~199lbs 1RM
    4x185 = ~215lbs 1RM

    please go kill yourself.

    Avi is @ 158lbs. Here's a pic from 1 month ago @ 168lbs. Yes I gained some fat. No, I don't give a chit. Still have top 4 abs and seratus visible in mirror.
    Last edited by alg0801; 07-02-2013 at 11:04 AM.
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  13. #13
    Registered Goober TwinBrah's Avatar
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    Originally Posted by CollegeBoy12 View Post
    For strength? Hell yes, great routine.
    For mass? Meh, imo theres better routines.

    Great bench progress though brah.
    What's best for mass?
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  14. #14
    addicted to ass squatonmyface's Avatar
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    Originally Posted by brbacquiring View Post

    brb I'm going to deadlift the empty bar today, then in a few weeks I'll pull 400. In the mean time, I'll gain 2lbs of fat per week. INCREDIBLE GAINS.
    get a load of this guy
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  15. #15
    Registered User alg0801's Avatar
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    Originally Posted by squatonmyface View Post
    get a load of this guy
    2/10 at best
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  16. #16
    are u made sonny BroHusky's Avatar
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    Lol didnt take phaggot OP long to get RED




















































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  17. #17
    Registered User alg0801's Avatar
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    Originally Posted by BroHusky View Post
    Lol didnt take phaggot OP long to get RED
    I asked the mods to make me red from 800 rep power and so they did. bulking and cutting my rep power with intermittent repping.
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  18. #18
    are u made sonny BroHusky's Avatar
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    Originally Posted by alg0801 View Post
    I asked the mods to make me red from 800 rep power and so they did. bulking and cutting my rep power with intermittent repping.
    All I can see is
























































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  19. #19
    Registered User sharkweek50's Avatar
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    Originally Posted by alg0801 View Post
    Week 1: Bench 160x6 ~194 1RM
    Week 2: Bench 170x6 ~206 1RM
    Week 3: Bench 180x3 ~205 1RM
    Week 5: Bench 165x7 ~204 1RM
    Week 6: Bench 175x5 ~208 1RM
    Week 7: Bench 185x4 ~215 1RM PR OF PEACE.

    Started @ 160lbs
    Now @ 173lbs

    13lb gain in 2 months. Put on a bit more fat than planned. Gym consistency has been low with getting married and all. Going to do a minicut for a month and then continue bulking.

    rate progress.

    Anyone else loving 5/3/1?
    why the fukk are you running 5/3/1 with a bench max of 200?

    You need to get on some linear progression
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  20. #20
    Registered User Mai91's Avatar
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    was mirin then realised LBS.
    Current;
    Squat: 210 KG x 1 (462 lbs) Bench: 130 KG x 1 (286 lbs) Deadlift: 240 KG x 1 (529 lbs)
    Total: 580 KG (1278 lbs)
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  21. #21
    Registered User ChikN10der's Avatar
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    Originally Posted by alg0801 View Post
    I asked the mods to make me red from 800 rep power and so they did. bulking and cutting my rep power with intermittent repping.
    y u lie
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  22. #22
    Registered User alg0801's Avatar
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    Originally Posted by ChikN10der View Post
    y u lie
    http://forum.bodybuilding.com/showth...g0801+make+red
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  23. #23
    Registered User brbacquiring's Avatar
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    Originally Posted by sharkweek50 View Post
    why the fukk are you running 5/3/1 with a bench max of 200?

    You need to get on some linear progression
    People have very different strength levels, brah. Linear gains stop well before that point for a whole lot of people, you only get a few months of that **** anyway. After that, basically it's a case of fooling yourself into thinking you've made gains when you haven't actually progressed at all - like the OP is doing currently. Cycling weights up and down, bulking and cutting - it all just disguises the fact that we're making no ****ing gains at all and haven't since our first 6 months of lifting.
    Could have been a slayer.
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  24. #24
    Registered User wollo7's Avatar
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    very brave op

    5/3/1 was a good routine, especially for dl&squat for me, bench went absolutely nowhere lol
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    Registered User alg0801's Avatar
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    Originally Posted by sharkweek50 View Post
    why the fukk are you running 5/3/1 with a bench max of 200?

    You need to get on some linear progression
    You're 212lbs. I'll drop down to around 168lbs just by losing water weight when I lower caloric intake. You're over 40lbs heavier than I am. Linear progression is not the same for everyone. We don't start with the same base. I started with under 130lbs LBM benching 60lbs for 8 reps to failure.

    You also have a misunderstanding of how 5/3/1 works. You're not only adding 5lbs a month and the progression is not "slow". You're setting rep PRs pretty much every day.

    Originally Posted by wollo7 View Post
    very brave op

    5/3/1 was a good routine, especially for dl&squat for me, bench went absolutely nowhere lol
    I'm not really doing 5/3/1 for squat and deadlift right now. I have no idea how to setup for my proportions so I'm doing a lot of form work with moderate weight. Basically experimenting with things over a large number of reps. Also, flexibility issues from obsessive PC gaming for entire life. I can basically stiff-leg deadlift 405lbs for 2 reps which can't be healthy for my lower back

    Liking the gains on OHP and Bench though.
    Last edited by alg0801; 07-02-2013 at 11:31 AM.
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    Originally Posted by sharkweek50 View Post
    why the fukk are you running 5/3/1 with a bench max of 200?

    You need to get on some linear progression
    I know that you're trying to state that OP should go on a more aggressive form of progression but just to clarify:

    You add 5 lbs to upper and 10 lbs to lower body lifts on 5/3/1. That is linear progression as you are adding a set amount of weight per interval of time.
    My weightloss / body composition guide:

    https://docs.google.com/document/d/1d4mKi51EUUWQOUKz43QtAHrL8KUtwB9P-idTay597oc/pub

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    Originally Posted by alg0801 View Post
    We all start out with the same base amirite?
    I started out benching 50 pounds. who cares
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    Im liking 5/3/1 as well, but i don't think you made much progress tbh. You started with a max of 194@ 160 Lbs, gained 13 Lbs and only at 215?
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    Originally Posted by CLB33 View Post
    Im liking 5/3/1 as well, but i don't think you made much progress tbh. You started with a max of 194@ 160 Lbs, gained 13 Lbs and only at 215?
    Gained around 8lbs if you don't include the excess water retention. Not all of that is muscle of course.
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    That's terrible to be perfectly honest. You need to be on something like 5x5. The 5/3/1 isn't useful until your max is close to 300. Benching once per week is full retard for someone with your strength level.
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