Squats every day
Pressing every day
Pulling every day
Similar to starting strength but much more volume and much more advanced.
Brb squat numbers exploding
Brb all lifts going up
Brb getting strong as fuk
Brb bear mode fukking beast size
Brb fun as fukk to run
Where my 531 brahs at? If you haven't ran the full body template you are seriously missing out on having a huge cawk.
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01-06-2014, 04:52 PM #1
5/3/1 full body template is the GOAT routine
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01-06-2014, 04:54 PM #2
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01-06-2014, 04:55 PM #3
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01-06-2014, 04:55 PM #4
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01-06-2014, 04:55 PM #5
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01-06-2014, 04:58 PM #6
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01-06-2014, 04:59 PM #7
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01-06-2014, 04:59 PM #8
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01-06-2014, 05:00 PM #9
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01-06-2014, 05:00 PM #10
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01-06-2014, 05:01 PM #11
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01-06-2014, 06:25 PM #12
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01-06-2014, 06:27 PM #13
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01-06-2014, 06:27 PM #14
I do a brosplit but while my back/legs keep getting stronger, my chest has plateaued for a while...
How often would I hit chest on 5/3/1? I have no clue what it is so can you cliff it for me? Will rep on RC++ Positive Crew ++
**Rides the lat-pulldown bar after last rep like a zipline Crew**
*Always pick 4 crew*
*No porn crew*
*Yoga crew*
*Meditation crew*
*Terry Crews crew*
COYS
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01-06-2014, 06:29 PM #15
Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps
Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows
Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps
• Chins or T-Bar Rows – 3-5 sets
I think thats the routine
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01-06-2014, 06:29 PM #16
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01-06-2014, 06:29 PM #17
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01-06-2014, 06:29 PM #18
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01-06-2014, 06:30 PM #19
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01-06-2014, 06:31 PM #20
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01-06-2014, 06:32 PM #21
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01-06-2014, 06:32 PM #22
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01-06-2014, 06:33 PM #23
http://www.muscleandstrength.com/wor...ng-system.html
Here is the basic rundown of 531. VERY BASIC. THere are dozens of different ways to run in (full body is one of them). Way too much for me to cliff for you. If you are interested try searching t-nation they have a few layouts I think.
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01-06-2014, 06:33 PM #24
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01-06-2014, 06:34 PM #25
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01-06-2014, 06:35 PM #26
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01-06-2014, 06:36 PM #27
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01-06-2014, 06:36 PM #28
- Join Date: Jan 2011
- Location: United States
- Posts: 77,649
- Rep Power: 944687
What are your lifts OP?
***The Misadventires of Gandalf the Black***
**Best Meet Lifts***/***Best Gym Lifts*** (strength status: retired)
S/457.5 ~ 465x3
B/325 ~ 315x5/350x1
D/512.6 ~ 495x3
***Big Dock Crew***
***Block Crew***
***High Tast Crew***
***2022 Aesthetics Crew***
***Chess Crew***
***I have chosen violence***
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01-06-2014, 06:36 PM #29
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01-06-2014, 06:36 PM #30
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