5/3/1 Bros In Arms!

[Nom Z]

For the super elite good bros who share 5/3/1 and extensive gaming hours in common.

Including: AppleCat, TeamDestruction, Cheap5.0, Baket****ru, WhirlyBird, SecondSucks, other *******s to be named, and of course myself.

[Nom Z]

I'll kick the log off with my modified 5/3/1 squats from today, setting the tone:

Spent 4am-12pm saturday projectile puking my guts out, then 12pm-12am in a feverish state (including hallucinations), yay! Didn't keep a single fluid, let alone a solid, down that day. No idea what happened. Didn't eat much yesterday, maybe 1500cals total.

Squat
high bar
45x10
135x10
low bar
225x3
275x3
add belt
315x2
345x1
390x1
add loose wraps
415x1
435x1
remove wraps, high bar
285x8

Pullups
BWx20
x12
x10
x10
x10

GHR
BWx8
BWx8
BWx8
BWx10

Calve Raise
220x25
220x20
220x15
220x15

435 was to depth, didn't film bc I'm in the ****ty golds gym, but I had a powerlifter-looking guy doing DE box squats watch my depth, he said it was to depth, it felt to depth. I'll film 455 when I hit it on my TPB in the garage, not the ****ty bent bar like I had to use today.

Weight is less than 180 do to the weekend fun, 178-179 dry I suppose. Getting near that 2.5xBW squat...

[AppleCat]

Plugged in my starting values last week for estimated 1 RM:

Deadlift: 415
Bench: 265
Squat: 335
Military: 175

(I think I went fairly conservative on these numbers as a starting point but thought it better than overestimating). No comments on last week besides enjoying the starting point. I've been doing Periodization assistance work which I assume I'll change around as I get more into the program.

Today's workout:

Bench: 175x3, 195x3, 215x10 (most that I've done in nearly 3 years I think lulz)

'Circuit'(?)
DB Incline: 80 5x10
DB Row: 80 2x10, 85 3x10
Dips: BWx10, +45 3x10, BWx10

Short workout (30ish min), but really felt good to hit a number of reps I hadn't seen in a long time on bench (yes only week two lulz). Again, I'm not so sure about the assistance work on these days, but that will change with time I think.

Oh, and as a starting point of weight, I was 228 last week (oh lawd!!)

[vruaro]

In on MW3 brah thread. In for progress too.

Goodluck bro!

[SecondSucks]

Full body 5/3/1 Brah here. Going to be following Wendlers 3-4 Phases he has laid out in his 2nd edition 5/3/1 Book. Not too sure on my maxes since i haven't been in the gym for about 3 months.

[mm55]

In and subbed for my boy Nom Z.

[WWUCasey]

lawl why did you include me in the OP? you know I don't update my log. :3

[Nom Z]

In and subbed for my boy Nom Z.

Thanks chief.

lawl why did you include me in the OP? you know I don't update my log. :3

To inspire you to stop being weak.

[Cheap5.0]

First, welcome my friends. Im glad to see Drevious can inspire yall to lift trollface.jpg

Second, ive been rocking to the pixies surfer rosa while lifting. Pls go if you dont like it....

Fast forward to 2:00 if you cant listen to the whole song




I gain 10% strength on the final riff.

Now onto teh lifts, which i have not been posting in my log since i am repeating cycle 12 because of dat der machine shed time off.



5/3/1 Cycle 12, wave 1 Front squat:

Warm up:

Stretching & jump rope (100 double leg, 50 right, 50 left, 100 double)

Front squat:


95x5
135x5
165x3
------Work sets
185x5
210x5
235x7
210x8
210x6
180x8
155x9
135x9

Assisted GHR


3 sets of 3

standing BB Calf raises


175x15
175x15
175x15


Crunches


4 sets of 30 in between calf raises



5/3/1 Cycle 12, wave 1 Bench:

Warm up:

Stretching

Bench:


45x5x2
95x5
135x5
165x3
------Work sets
185x5
210x5
235x8
210x7
210x8
185x6
185x5
135x9
135x10

DIPS


BWx10
BWx10
BWx10
BWx10
BWx10

Chins


bwx9
bwx10
bwx8
bwx7
bwx7
bwx6

[mm55]

Nice F squats and benching Cheap ^^^

[Cheap5.0]

Nice F squats and benching Cheap ^^^

Thanks man! I had to drop back squats because of a back problem, so i used SS style lifting to pick up progress on the fronts real quick. Im down a bit from my peak, but not far from a 3 plate single

[WhirlyBird]

Subbed to this. I may join on the 5/3/1 starting next week. Will go ahead and figure up my lifts

FYI attached below is a spreadsheet I use if you guys still need it srs

http://www.modernfitnessforum.com/at...sheet-115.xlsx

[SecondSucks]

Subbed to this. I may join on the 5/3/1 starting next week. Will go ahead and figure up my lifts

FYI attached below is a spreadsheet I use if you guys still need it srs

http://www.modernfitnessforum.com/at...sheet-115.xlsx

You dun goofed. lol. Links broken. If anyone needs any of the 5/3/1 books just hit me up, I have a copy of most of them.

Maxes to start are real conservative for me since I havent done shiz when it comes to workout/diet (way too low of cals) past couple of months. And we all know I like to party.

MP: 135
DL: 315
BP: 205
Squat: 275

May still have to be adjusted even more

[ThruH1ker]

Gonna sub to this. Might be trying out 5/3/1 one day and y'all look like you've got the hang of it.

[mm55]

You dun goofed. lol. Links broken. If anyone needs any of the 5/3/1 books just hit me up, I have a copy of most of them.

Maxes to start are real conservative for me since I havent done shiz when it comes to workout/diet (way too low of cals) past couple of months. And we all know I like to party.

MP: 135
DL: 315
BP: 205
Squat: 275

May still have to be adjusted even more

this calc works well

http://blackironbeast.com/5/3/1/calculator

[Cheap5.0]

this calc works well

http://blackironbeast.com/5/3/1/calculator

I heart.jpg that cacl. Its the best one i have found.

[AppleCat]

this calc works well

http://blackironbeast.com/5/3/1/calculator

Thanks for this - never saw anything like this. Although the spreadsheet I have is similar, this is great to have a few recommendations for warmups and what not.

I heart.jpg that cacl. Its the best one i have found.

Me gusta. When will it be mine turn to catch you in fronts? (Haven't done in about 4 weeks now fuuuu. Would like to work them in somewhere, but Idunnolol. Maybe in another wave? I'm adding 3-4 sets of 5 on hangcleans each week on my press days as I would like to keep them in ha)

[SecondSucks]

Lulz strong lactic acid in legs, weight felt fine but i ****ed myself by not lifting forever. Legs shaking and everything.

Squat:
160x5
185x5
210x5

CS Row:
2 plates 5x10

DB Bench:
50x5x10

[Cheap5.0]

Thanks for this - never saw anything like this. Although the spreadsheet I have is similar, this is great to have a few recommendations for warmups and what not.


Me gusta. When will it be mine turn to catch you in fronts? (Haven't done in about 4 weeks now fuuuu. Would like to work them in somewhere, but Idunnolol. Maybe in another wave? I'm adding 3-4 sets of 5 on hangcleans each week on my press days as I would like to keep them in ha)

lol apple, you got me beat brah. 6'+

Lulz strong lactic acid in legs, weight felt fine but i ****ed myself by not lifting forever. Legs shaking and everything.

Squat:
160x5
185x5
210x5

CS Row:
2 plates 5x10

DB Bench:
50x5x10

Prepare your angus for tomorrows DOMs.


edit: n/m prepare your angus for the day after tomorrows doms. That will be the worst.

[Baketsomaru]

Oh hai guys

Deadlift
250x5
290x5
330x10 stopped at 10 so that I can hopefully pull 4 plates
405x1 fuk yeah

Close grip pulldown
120x10
190x10
200x7
120x10

Tbar row
135x5
210x8
210x9
135x13

Hammer curl
35x10
35x9
35x8

Seated curl
30x7
30x6
30x6

2 more weeks of dreamer bulking. I'm going to continue to use the 5/3/1 program up until the end of my cut. After my cut I'll switch to a squat based program while trying maintain my BW.*

[AppleCat]

Lulz strong lactic acid in legs, weight felt fine but i ****ed myself by not lifting forever. Legs shaking and everything.

Squat:
210x5
CS Row:
2 plates 5x10
DB Bench:
50x5x10

in4 doms! Going to be stretching good especially for the first couple weeks, me thinks. How was gym fullness? Are you at the rec or?

lol apple, you got me beat brah. 6'+

Prepare your angus for tomorrows DOMs.


edit: n/m prepare your angus for the day after tomorrows doms. That will be the worst.

Lulz, this too^. I did SLDL on Saturday and yesterday especially could feel the hammies. I love that stretch feeling in my legs a lot.

6'+ I have you beat? At first I read that at 6"+ and I'm thinking how did you know me on the dot + variability depending on scene? Then I re-read.

Oh hai guys
Deadlift
330x10 stopped at 10 so that I can hopefully pull 4 plates
405x1 fuk yeah
Close grip pulldown
200x7
120x10
Tbar row
210x9
135x13
Hammer curl
Seated curl

2 more weeks of dreamer bulking. I'm going to continue to use the 5/3/1 program up until the end of my cut. After my cut I'll switch to a squat based program while trying maintain my BW.*

F-ck yeah ****gy, nice pull! Is that your first time hitting 405? Me gusta! How long do you plan on cutting? Or how much weight?

Decided to work out back to back so I can go Th/F and then get on a S/T/Th/F schedule for the next couple of weeks. I figure the Sunday lift will maybe jump-start my week a little more + I get Saturday to relax. On a side note, I usually don't get too upset in the gym/act like a ****, but today I was almost at my limit. All the free lockers were full which surprised me being 8 pm (I came to find out this is when they're doing a lot of the group things like yoga/swim exercise/etc). Then some guy is on the platform and I want to dead today (I don't feel like taking up squat racks for my deads + since I'm going more max reps, I don't want to be hitting weights on hard floor and get gym staff too mad). He was snatching 65 lbs at the start, 5 min break, 70 lbs, 5 min break, 75, longer break because talking, 80 each for 1 rep. At this point, I figured I had had enough. One of the guys taht lifts regularly at same time as me laughed and nicely asked if I wanted to rotate. I felt bad so I just pulled a bar behind him and dead'ed on the hard floor. blah. After I finished workout, guy was snatching 100 lbs and I am confuse as to wtf. Anyway /blog

Deads: 275x3, 315x3, 345x11
DB Lunge: 70 2x10, 75 3x10 each leg
DB SLDL: 75 2x10, 85 3x10
Decline Abs: +25 lbs 4x15 (5/5/5 side/side/front)

Though overall reps probably are similar to past couple of months, I really feel like I have a lot more energy/endurance with these workouts yet I'm also feeling like I'm pushing myself more with the assistance work which I like. Also thinking I should look into getting a belt at some point but not in too big of a rush. But I think a good idea to spring for. Sorry for long blog post, had to vent just a hair.

[Baketsomaru]

Yep my first time ever maxing out on deadlifts. I was kind of nervous to try it after doing 10 reps of 330 but I went HAM. For now I plan on cutting for 2-3 months or 10-15lbs i dunno yet.

GJDM I would have asked the guy how many sets he had left, if i could work in, if he was almost done ,ect. I hate when people rest 3+ mins while others are waiting.

Fuuu mirin that 11 rep deadlift, ill never catch up to your deadlift strength.

[Nom Z]

Great stuff so far brahs.

****gy, you should have more in you than 405 with your rep outs.


Ran into a group of powerlifters today that were doing reverse band deads, talked for a bit and going to train with them Thursday/Friday. Wanted to join in, but leg and back are dead from 435 yesterday. Just did random upper body today, so won't post the numbers.

[SecondSucks]

Grag i lift at a place called 319. Its never busy but the owner competes in BB and theres a guy the works out around lunchtime that competes and he's really friendly about anything.

[Cheap5.0]

Last nights sht

5/3/1 Cycle 12, wave 2 Bench:

Warm up:

Stretching
Jump rope (100 dbl leg, 50 right, 50 left, 100 dbl)
10 minutes eliptical

Bench:


45x5x2
95x5
135x5
155x5
185x3
------Work sets
210x3
225x3
250x5
210x6
210x6
185x7
155x8
155x7


Dips:


BWx8,8,8,7

Chins


bwx7,8,6,3,4

leaning tricep press


2 sets 4

I had to super set the chins/dips/tri press because i was running out of time. Ill have to plan my workouts better later on so i can really nail those assistant lifts.

[mm55]

Nice bench with 250 woody ^ Would like to see more reps out of the dips/chins.

[Cheap5.0]

Nice bench with 250 woody ^ Would like to see more reps out of the dips/chins.

Yeah me too, as it was i did all the chins/dips in 2-3 minutes. Just bad scheduling on my part, i had to rush it a bit.

[AppleCat]

Yeah me too, as it was i did all the chins/dips in 2-3 minutes. Just bad scheduling on my part, i had to rush it a bit.

Just noticed looking at your workout and had a question - you're stretching cold like that? Or do you do a little bit of a jog first that you just don't show? Also, I've just been jogging about 400m and then doing dynamic warmup of lunges, inch worms, etc. What do you all like to do?

Mirin' your work on bench, hnnghghg. I know I couldn't handle such a volume at that weight (all with time I suppose). Inching up to your 300 bench! Also impressed at your time for chins/dips lulz. I thought I worked fast on my assistance stuff, but damn.

PS - Did you get your post-lunch nap?

[Nom Z]

fuuu cheap when you get so strong?

Also, stretching pre-wo has been shown to make you weaker, stop doing it.

[bmontgomery87]

fuuu cheap when you get so strong?

Also, stretching pre-wo has been shown to make you weaker, stop doing it.

depends on the type of stretching and the length of time spent stretching.

you can do dynamic stretching. and even some static stretching if you keep it short.
didn't you read the 5/3/1 book?