My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[Opeth09]

Sick log dude. I will have to sub to this. Probably going to do 5/3/1 myself in the future.

I will have to figure out how to convert kg's to lb's tho. Us stupid Americans... haha

[MakeGoBoom]

press work looked solid man, arms looks sick on flyes

[fittofattofit]

[QUOTE=lllDBOlll;931178513]

Week 2 - Cycle 1 - Bench Press

Hot off the Press

Video





Supplementation

Dailies - Creapure Mono / Beta Alanine / Fish Oil / Multi / DAA - PWO - Muscle Pharm Assault

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Flat Barbell Bench Press

20kg x 12
40kg x 10
60kg x 3

72.5kg x 3
85kg x 3
95kg x 10

Assistance Lift 1
Incline Dumbbell Bench Press

30kg's x 10 x 3
30kg's x 7

Assistance Lift 2
Parallel Bar Dips

BW = 174lbs... Still...

BW x 10
BW +15kg x 10 x 3

Assistance Lift 3
Incline Dumbbell Flyes

17.5kg's x 10 x 3


Thoughts

Very happy with that 3+ Set. To be honest, when I was doing the first two sets I knew I was going to have a good final set. Felt strong today. Again, would have liked to get another exercise in there but just didn't have the energy come the end of the session. I used a sample of Muscle Pharm Assault which I had kicking about and can say the Mango Crush is no better tasting than the Fruit Punch.

[/quote....]

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Geez Danny, this thread is starting to race along!
Great job on the benching again, and those 10 reps @95kg were all good and slow - taking it easier on those high rep sets paid off. You were shifting your butt a little at the end but they were still very solid reps. is it 100kg AMRAP next week?
Another great session, especially since you have been on such a long cut!

[lllDBOlll]

95k x 10 = win... Nice job. Those wrist wraps help at all?

Thank's man. I don't dare Bench without them... my wrist can't take it. So I would say yeah, they help me a lot!

nice work mate, any recommendations to simple explanation of wendler?

Core Lift Scheme:

Week 1 - 5 / 5 / 5+ at 65,75 and 85% of your 1RM, respectively (or should I say for the first cycle it's 90% of your 1RM that you use AS your 1RM)

Sick log dude. I will have to sub to this. Probably going to do 5/3/1 myself in the future.

I will have to figure out how to convert kg's to lb's tho. Us stupid Americans... haha

Hope you do sub, good to have more names and faces! I will add converted figures as of next week.

press work looked solid man, arms looks sick on flyes

Thanks mate!

Geez Danny, this thread is starting to race along!
Great job on the benching again, and those 10 reps @95kg were all good and slow - taking it easier on those high rep sets paid off. You were shifting your butt a little at the end but they were still very solid reps. is it 100kg AMRAP next week?
Another great session, especially since you have been on such a long cut!

I know Andrew, moving with good pace! I guess 5/3/1 is more popular than GST... it was never this lively in my old thread! Yeah that last couple reps needed some legs to be honest and yeah next week will be 100kg! Most I have had that for was 12-13 reps I think, can't remember... definitely won't be getting that number right now!

Yeah it feels like an eternity this cut! Stepped on scales today, it's finally gone down lol. I think I have either 1. Been eating too much, 2. Not been eating enough. Last nigh I was so voracious at the table, we had piri piri chicken thighs, salad, jalape�o coleslaw and garlic and herb new potatoes... the speed I was eating would put that "Furious Pete" to shame! I also actually FELT hungry... even though I had had my 2200-2300 cals for the day I just had the feeling that I could have just ate and ate and ate. My girlfriend said to me "Maybe you actually ARE hungry, you've been doing this a while now, maybe you need some food"

She's probably right...

[Opeth09]

That'd be great if you could add the conversions! I'd appreciate it. And already subbed

[woodsmash]

Damn, nice gains!

I'm doing 5/3/1 myself and hope to see some impressive results as you have seen. I'm about 2 months in it and have already experienced some noticeable strength gains.

[lllDBOlll]

That'd be great if you could add the conversions! I'd appreciate it. And already subbed

Thanks man, appreciate it. The least I can do is a bit of maths for you guys eh!?

Damn, nice gains!

I'm doing 5/3/1 myself and hope to see some impressive results as you have seen. I'm about 2 months in it and have already experienced some noticeable strength gains.

This is only my second week of 5/3/1 - most of my gains came from doing a mix of Growth Stimulus Training (GST), Mike Macenko Bench Routine and my own modified GST pattern. I'm enjoying this program so far though. Should be worthwhile when I finish my cut and start eating for England again.

Thanks for dropping in.

[MakeGoBoom]

Thanks man, appreciate it. The least I can do is a bit of maths for you guys eh!?



This is only my second week of 5/3/1 - most of my gains came from doing a mix of Growth Stimulus Training (GST), Mike Macenko Bench Routine and my own modified GST pattern. I'm enjoying this program so far though. Should be worthwhile when I finish my cut and start eating for England again.

Thanks for dropping in.

actually if you could just help me convince the US to switch to the metric system it would be better. been reading more about 5,3,1. looks really solid man, just kind of boring but whatever. although i probably would of started post cut lol

[Jasonk282]

actually if you could just help me convince the US to switch to the metric system it would be better. been reading more about 5,3,1. looks really solid man, just kind of boring but whatever. although i probably would of started post cut lol

It's boring but will grind you into a fine powder in 3 weeks.

[Jasonk282]

Week 2 - Cycle 1 - Bench Press

Hot off the Press

Video





Supplementation

Dailies - Creapure Mono / Beta Alanine / Fish Oil / Multi / DAA - PWO - Muscle Pharm Assault

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Flat Barbell Bench Press

20kg x 12
40kg x 10
60kg x 3

72.5kg x 3
85kg x 3
95kg x 10

Assistance Lift 1
Incline Dumbbell Bench Press

30kg's x 10 x 3
30kg's x 7

Assistance Lift 2
Parallel Bar Dips

BW = 174lbs... Still...

BW x 10
BW +15kg x 10 x 3

Assistance Lift 3
Incline Dumbbell Flyes

17.5kg's x 10 x 3


Thoughts

Very happy with that 3+ Set. To be honest, when I was doing the first two sets I knew I was going to have a good final set. Felt strong today. Again, would have liked to get another exercise in there but just didn't have the energy come the end of the session. I used a sample of Muscle Pharm Assault which I had kicking about and can say the Mango Crush is no better tasting than the Fruit Punch.

DAMN...95kg or 209lbsx10, on a 3 rep week...great fcukin job.

[fittofattofit]

I know Andrew, moving with good pace! I guess 5/3/1 is more popular than GST... it was never this lively in my old thread! Yeah that last couple reps needed some legs to be honest and yeah next week will be 100kg! Most I have had that for was 12-13 reps I think, can't remember... definitely won't be getting that number right now!

Yeah it feels like an eternity this cut! Stepped on scales today, it's finally gone down lol. I think I have either 1. Been eating too much, 2. Not been eating enough. Last nigh I was so voracious at the table, we had piri piri chicken thighs, salad, jalape�o coleslaw and garlic and herb new potatoes... the speed I was eating would put that "Furious Pete" to shame! I also actually FELT hungry... even though I had had my 2200-2300 cals for the day I just had the feeling that I could have just ate and ate and ate. My girlfriend said to me "Maybe you actually ARE hungry, you've been doing this a while now, maybe you need some food"

She's probably right...

I suspect that you'll be good for 10 reps on the 100kg as well

It's hard to tell from a vid, but it looks like you're bumping along close to 8%. It's hard not to be hungry at 8%
I've always found that I can get to ~10% easily......anything lower and I seem to be fighting against my body and my brain. I think the lowest I've ever been was about 9% before I rebelled and started eating again.

[Anthony21]

Damn D making the weights look like brother haha.

[MakeGoBoom]

It's boring but will grind you into a fine powder in 3 weeks.

yeah it looks it. i'm still planning on giving prrs a run for a couple cycles to see how it goes. i'm definitely looking to run this in the future though if i can't get back into oly work

[lllDBOlll]

actually if you could just help me convince the US to switch to the metric system it would be better. been reading more about 5,3,1. looks really solid man, just kind of boring but whatever. although i probably would of started post cut lol

Yeah it's about time you dudes caught up with the rest of the world! You will find it's the really boring programs are the ones that work. People release those "new and exciting" 12-week-super-amazing-skinny-to-muscle-fat-to-fit because majority of gym goers get bored in 2-3 months of what they are doing... some people even shorter. The best programs IMO are the ones that are a long term "training method" rather than a short program. Something that changes the way you train forever.

It's boring but will grind you into a fine powder in 3 weeks.

^^^ This

DAMN...95kg or 209lbsx10, on a 3 rep week...great fcukin job.

Thanks matey. Knew it was going to be good, some days I just feel stronger than others.

I suspect that you'll be good for 10 reps on the 100kg as well

It's hard to tell from a vid, but it looks like you're bumping along close to 8%. It's hard not to be hungry at 8%
I've always found that I can get to ~10% easily......anything lower and I seem to be fighting against my body and my brain. I think the lowest I've ever been was about 9% before I rebelled and started eating again.

Hmmm maybe but I don't know. After a 5 rep and a 3 rep set I'm not sure if 10 x 100kg will happen but who knows... will get psyched up for it! I will take some standing pics for you to analyse if you don't mind. I don't feel like I am 8% as I have lower back and belly fat still and plenty on my arse... That been said I don't know what I should look like at 8% either. "Athlete mode" on my scales actually says 8% which is weird since you mentioned it - I don't believe the scales though, they talk bollocks.

Damn D making the weights look like brother haha.

Cheers Anthony, glad you got your gym back on track.

yeah it looks it. i'm still planning on giving prrs a run for a couple cycles to see how it goes. i'm definitely looking to run this in the future though if i can't get back into oly work

I'd give it a whirl bud. What's PRRS?

[MakeGoBoom]

Yeah it's about time you dudes caught up with the rest of the world! You will find it's the really boring programs are the ones that work. People release those "new and exciting" 12-week-super-amazing-skinny-to-muscle-fat-to-fit because majority of gym goers get bored in 2-3 months of what they are doing... some people even shorter. The best programs IMO are the ones that are a long term "training method" rather than a short program. Something that changes the way you train forever.

I'd give it a whirl bud. What's PRRS?

i agree, normally i stick w/ a program. i ran the same oly/crossfit program for like 2 years before i fractured my wrist. can't do any of the snapping motions oly and crossfit require (as much as people are going to talk **** about crossfit, it works for what i do for a living). so i'm forced back into slower lifts. prrs is a 3 week cycle power/rep range/shock. it's pretty sound logic for size gains and relatively proven. sounds fancy but it's not in it's core. before i got injured and was forced to give up a more power lifting based routine for awhile in 09 i had ran the same program for damn near 3 years(westside variant). actually glad it happened i was too big and too slow.

problem w/ the oly/xfit program i was running was it was oly/xfit, lol. it left me w/ no arms and little chest, all back core and legs. i'm looking to fix some imbalances before i return to a str/cardio program if i can't return to the oly work i was doing. hence my interest in this program. prrs is mostly a size thing it just looks interesting so i'm flirting w/ it before i make up my mind. (yeah i'm walking contradiction, physique, speed, stregth, and endurance. is that too much to ask?)

in all honesty i saw prrs before i ran into 5/3/1 otherwise i might have gone this way, although i still might. it's hard finding a balance between a bb/power lifting styled workout that allows for the amount of cardio i require normally. i've got a couple months before i settle back into a strict routine so i'm trying to find something that works for my lifestyle if i cant go back to the oly work. the speed str that oly work teaches it's hard for me to replace mentally, it just makes sense but it is what it is.

[lllDBOlll]

i agree, normally i stick w/ a program. i ran the same oly/crossfit program for like 2 years before i fractured my wrist. can't do any of the snapping motions oly and crossfit require (as much as people are going to talk **** about crossfit, it works for what i do for a living). so i'm forced back into slower lifts. prrs is a 3 week cycle power/rep range/shock. it's pretty sound logic for size gains and relatively proven. sounds fancy but it's not in it's core. before i got injured and was forced to give up a more power lifting based routine for awhile in 09 i had ran the same program for damn near 3 years(westside variant). actually glad it happened i was too big and too slow.

problem w/ the oly/xfit program i was running was it was oly/xfit, lol. it left me w/ no arms and little chest, all back core and legs. i'm looking to fix some imbalances before i return to a str/cardio program if i can't return to the oly work i was doing. hence my interest in this program. prrs is mostly a size thing it just looks interesting so i'm flirting w/ it before i make up my mind. (yeah i'm walking contradiction, physique, speed, stregth, and endurance. is that too much to ask?)

in all honesty i saw prrs before i ran into 5/3/1 otherwise i might have gone this way, although i still might. it's hard finding a balance between a bb/power lifting styled workout that allows for the amount of cardio i require normally. i've got a couple months before i settle back into a strict routine so i'm trying to find something that works for my lifestyle if i cant go back to the oly work. the speed str that oly work teaches it's hard for me to replace mentally, it just makes sense but it is what it is.

I ain't got a problem with anything that keeps you healthy and active. I've seen the videos that play down Crossfit (and yeah they are ridiculous but that's why they are in the videos, to embarrass it) but I've also seen the REAL videos of the people at the Cross Fit games... and some of those dudes and dudettes are f*cking strong!

You have your full life to try every single different routine that's out there. Just try them as and when to suit your goals.

[MakeGoBoom]

I ain't got a problem with anything that keeps you healthy and active. I've seen the videos that play down Crossfit (and yeah they are ridiculous but that's why they are in the videos, to embarrass it) but I've also seen the REAL videos of the people at the Cross Fit games... and some of those dudes and dudettes are f*cking strong!

You have your full life to try every single different routine that's out there. Just try them as and when to suit your goals.

yeah man, that's the plan. i'm back to oly squatting 400+ from not being able to put the bar on my shoulder, can't argue w/ results . i like this routine for a simple effective str program now that i've done the reading on it. i've always been a firm believer in routines like 5x5 and gvt, this seems to be the next evolution of those to me.

[hcoyle545]

Subbed.

Strong lifts & even stronger log layout, probably one of the best i've seen.

[lllDBOlll]

yeah man, that's the plan. i'm back to oly squatting 400+ from not being able to put the bar on my shoulder, can't argue w/ results . i like this routine for a simple effective str program now that i've done the reading on it. i've always been a firm believer in routines like 5x5 and gvt, this seems to be the next evolution of those to me.

Nice! Strong lifts are strong. Yeah without a proper routine you are just throwing bits of metal around.

Subbed.

Strong lifts & even stronger log layout, probably one of the best i've seen.

Thanks fella, glad to have you in and many thanks for the positive comments!

[Anthony21]

I meant making the weight look light....fukcing typo.

[Raigs]

IN! a little late.

I just started 5/3/1 myself. Like the way you do it. You picking your own assistance work or you found a plan?


Also Awesome transformation. Never guessed you weigh 170 now looking at your avi

[lllDBOlll]

I meant making the weight look light....fukcing typo.

HEHE I figured bro

IN! a little late.

I just started 5/3/1 myself. Like the way you do it. You picking your own assistance work or you found a plan?


Also Awesome transformation. Never guessed you weigh 170 now looking at your avi

Thanks for dropping in bud. My assistance work is just based on the "bodybuilder" pattern I saw John doing (jcranston) but just using the exercises that I feel benefit my goals the most. Obviously, I am using this program to get strong but I want to gain some lean size as well for when I get into competing. Most of the assistance work are compound lifts still, other than on OHP day there's a fair bit of Isolation because other than dips and presses, what else can you do for delts that isn't isolation or as effective?

Haha yeah not quite 170lb yet... 4 more to go down... My manlet stature helps with "looking big". Will be sure to check your log mate.

[shamroc617]

Hey DBO, yesterday was day 1 of Micro 0 for GST man, started off with squats and can feeeeel it today! haha im really excited to have started the program and am motivated to do workkk. Anyways, the logs officially up. I will be posting my yesterdays workout tonight after work but be sure to check it out. Any feedback would be great considering the results you got using the program. Keep up your good work as well man

http://forum.bodybuilding.com/showth...#post932198273

[lllDBOlll]

Hey DBO, yesterday was day 1 of Micro 0 for GST man, started off with squats and can feeeeel it today! haha im really excited to have started the program and am motivated to do workkk. Anyways, the logs officially up. I will be posting my yesterdays workout tonight after work but be sure to check it out. Any feedback would be great considering the results you got using the program. Keep up your good work as well man

http://forum.bodybuilding.com/showth...#post932198273

In Broski

[lllDBOlll]

Week 3 - Cycle 1 - Squat

If you don't Squat, You ain't Squat

Video





Supplementation

Dailies - Creapure Mono / Fish Oil / Multi / DAA - PWO - Gaspari SuperPump 250

Warm Up: 10 Mins Bike, BW Squats, Lunges and some Ham Stretching

Core Lift
Barbell Back Squat

20kg x 10
60kg x 6

105kg x 5 (231lb)
120kg x 3 (264lb)
132.5kg x 5 (292lb)

Assistance Lift 1
Dumbbell Lunge

17.5kg's x 10 x 4 (39lb)

Assistance Lift 2
Leg Extension

50kg x 10 (110lb)
60kg x 10 x 3 (132lb)

Assistance Lift 3
Seated Calf Raise

80kg x 100 (176lb)

Assistance Lift 4
Natural GHR - Push Off Assist

BW x 10 x 2


Thoughts

So I hit 5 reps on the 1+ set giving me a calculated 1RM of 160kg. As Wendler advises to only add 5kg a cycle for lower body (and 2.5kg for upper) I should be plain sailing for the upcoming months!

[hcoyle545]

Just watched the full video, i'm defs gonna look forward to these updates!

Strong squats and as you said your depth was sweet.

Do us a favor and swing by my log would you? It's died in there a little of late

http://forum.bodybuilding.com/showth...438211&page=25

[FastCatChamp]

Alright Danny....GST vs. 5/3/1....which one and why?

[Mongo81X]

Loving the pounds put in there, no more math. Thanks for that ... Solid squats form looks on point.

[Jasonk282]

Nice squat...

[lllDBOlll]

Just watched the full video, i'm defs gonna look forward to these updates!

Strong squats and as you said your depth was sweet.

Do us a favor and swing by my log would you? It's died in there a little of late

http://forum.bodybuilding.com/showth...438211&page=25

Done mate.

Alright Danny....GST vs. 5/3/1....which one and why?

I think it's too early days to say which is BEST but in all honesty I have 12 Cycles of GST under my belt to compare it with. They are by all rights very similar programs. Instead of 8/6/4/2 it's 5/3/1 and where with GST your next cycle is based around the actual 1RM you calculate from your AMRAP sets... with 5/3/1 you just add 5kg for Lower, 2.5kg for Upper. Like most people see on GST, the first few Cycles you make HUGE gains in your 1RM. All the new logs I have read its always the same thing, first few cycles make massive leaps in 1RM. Then it gets tough. The same thing I imagine will happen for this program but at a much slower rate, meaning more steady gains in the long run.

Plus there is a lot more flexibility with your assistance work choices. With GST you have the standard rotating 15-20 / 8-12 / 4-6 Sets. Wendler has a lot of very different patterns you can use. BUTTTTT... in all honesty, as long as you are following the core training pattern for the routine you are doing, the assistance work can and should be tailored to suit you. I ditched 15-20 on GST as I wanted to focus more on strength and size, so I just did the 8-12 and 4-6.

Both are solid programs.

Loving the pounds put in there, no more math. Thanks for that ... Solid squats form looks on point.

Haha, I want to cater for all! Thanks man, I was feeling it today. Will feel it more tomorrow...

Nice squat...

Cheers Jason, your lift today got me inspired!