JDJ's 5/3/1-Revamped

[TheRagingboxer]

Agreed. Although I like high carbs following an intense workout, I don't feel as foggy the next day.

^^ This. Also look into carb backloading if you want. IF and carb backloading is what I have been doing, even on my current cut my lifts have still been progressing. I know at somepoint I will stall. Once that happens I will eat at maintenance and begin the fall bulk.

[joelash302]

Then you are definitely in the clear. I rely far too much on my pre-workout. I'd be lost without it.

P.S. Octagon plates are a pain. I HATE HATE HATE them.

Also, took this advice. My light day squats are now in the low 200's and I pulled a rep PR, 420x6. No more sad face.

[jdjprimer19]

subbed for later reading, the first line 4th paragragh is me to a T.


"I have a strong dose of program ADD"

Welcome.

[jdjprimer19]

^^ This. Also look into carb backloading if you want. IF and carb backloading is what I have been doing, even on my current cut my lifts have still been progressing. I know at somepoint I will stall. Once that happens I will eat at maintenance and begin the fall bulk.

I've enjoyed the leanness for far too long. Now, I just need to get aggressive and up the calories.

[jdjprimer19]

Also, took this advice. My light day squats are now in the low 200's and I pulled a rep PR, 420x6. No more sad face.

You should go an easy 2-3 more cycles before you stall in any one given lift.

[blkbelt42]

Welcome.

thx man. I gotta find something/anything! that I'll stick to.

Currently using phat for the past few weeks but I need something trimmed
down maybe like this is. I'm thinking a main power exercise and 2 accessory exercises
and I should be good to go. I haven't laid anything out yet.

[MrCarl.]

Would you suggest main lift + 2 accessories in terms of mass also? It's my second week doing the bodybuilder assistance and feeling that I am severely overtraining and my performance in main lifts are also suffering.

[joelash302]

Would you suggest main lift + 2 accessories in terms of mass also? It's my second week doing the bodybuilder assistance and feeling that I am severely overtraining and my performance in main lifts are also suffering.

Neither of these things happen in 2 weeks unless you jumped full on into a bulgarian oly program with competition maxes as your 1rm's. You probably have started too high in your 1rm projections, start at -20 pounds so you have a couple months to build up and assess your assistance work more appropriately.

[joelash302]

You should go an easy 2-3 more cycles before you stall in any one given lift.

Squat / dead / ohp aren't stalling anytime soon. Bench might be. If this projected 1rm increase doesn't result in an actual 1rm increase (so in 2-3 microcycles I'll be at final 1+ sets being at/above prior tested 1rm's) I'll dump 5/3/1 bench in favor of SL, smolov jr, or sheiko 29 (just the bench part).

[jdjprimer19]

thx man. I gotta find something/anything! that I'll stick to.

Currently using phat for the past few weeks but I need something trimmed
down maybe like this is. I'm thinking a main power exercise and 2 accessory exercises
and I should be good to go. I haven't laid anything out yet.

Since PHAT is so high volume on the hypertrophy days, a main power +2 accessory exercises would be an excellent option on your Upper/Lower workouts.

Would you suggest main lift + 2 accessories in terms of mass also? It's my second week doing the bodybuilder assistance and feeling that I am severely overtraining and my performance in main lifts are also suffering.

The Triumvirate is an excellent template to start while you get accustomed to 5/3/1.

Squat / dead / ohp aren't stalling anytime soon. Bench might be. If this projected 1rm increase doesn't result in an actual 1rm increase (so in 2-3 microcycles I'll be at final 1+ sets being at/above prior tested 1rm's) I'll dump 5/3/1 bench in favor of SL, smolov jr, or sheiko 29 (just the bench part).

My Bench stalled for the first time last night at 230x4. I will chalk it up as a bad night, and if it persists through next week, a reset is in the works. I'll combat this two ways: Aggressively increasing macro's (within reason), & adding more chest assistance/hypertrophy. Additional chest work aside from sub-maximal bench pressing was non-existent in the 3 month challenge. I also filmed a set last night, and my arch was pitiful. T-spine mobility is definitely going to take priority on my 4 days off. I will follow your bench closely to see how you combat any future stalls.

[jdjprimer19]

Macro updates

T-days
205 P
475 C
70 F

R-days
205 P
185 C
105 F

[MrCarl.]

The Triumvirate is an excellent template to start while you get accustomed to 5/3/1.

Thanks, been thinking about that. I did 2 cycles of 5/3/1 before with bodyweight assistance when I was cutting. Strength was increasing and felt awsome. Now I basically started with same weights as for first cycle and I feel like going to stall and not performing well (though eating more food, but not enough as I am reverse dieting)

[jdjprimer19]

MONDAY, WEEK 15 (CYCLE 4)

Warm-up: DeFranco's Agile 8, & Toni Gentilcore's dynamic shoulder mobility

A) Squat-3x5
(40%) 5x160
(50%) 5x190
(60%) 5x235

B) Barbell Bench Press: Training Max 270 lbs-3x5

Warm-up
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets
(65%) 5x175
(75%) 5x195
(85%) 4x230 (2nd attempt)

Face Pulls 3x12 in between sets of Benching

C) Dumbbell Rows-3x10
10x100
10x100
10x100

D) Standing One Arm Dumbbell Presses-2x10
10x50
10x50


Notes: Came up short on Benching today. Was able to perform 245x3 last week, so this should have came up easily. I adjusted my macro's due to the changes in my workouts. For anyone not aware, I will be performing the Full Body Template w/ some minor tweaks/adjustments.

Macro's: 205P, 440 C, 60 F

[jdjprimer19]

Thanks, been thinking about that. I did 2 cycles of 5/3/1 before with bodyweight assistance when I was cutting. Strength was increasing and felt awsome. Now I basically started with same weights as for first cycle and I feel like going to stall and not performing well (though eating more food, but not enough as I am reverse dieting)

It's tough to hit those same numbers after you return from a cut. I'm finding this out the hard way. Start with maybe 80-85% of your true 1RM instead of 90% and start from there. Or, re-test all of your maxes and find where you currently stand.

[MrCarl.]

It's tough to hit those same numbers after you return from a cut. I'm finding this out the hard way. Start with maybe 80-85% of your true 1RM instead of 90% and start from there. Or, re-test all of your maxes and find where you currently stand.

Funny thing is that I used the maxes I got in the end of my cut. Starting to use The Triumvirate and see how I feel

[psychodiver9]

In on another 5/3/1 log

[jdjprimer19]

In on another 5/3/1 log

Welcome!

[jdjprimer19]

WEDNESDAY, WEEK 15 (CYCLE 4)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 395 lbs

Warm-up
(40%) 5x160
(50%) 5x195
(60%) 3x235
Working Sets-3x5
(65%) 5x255
(75%) 5x295
(90%) 5x335

B) Chin/Pull-ups
10xBW+45
10XBW+45
10xBW+45

C) Dumbbell Bench Press3x10
10x85
10x90
8x100

Notes: My depth appeared off today, and the last rep was a real grinder. I don't know if it's from fatigue or attempting to descend too slowly into the bottom position. I completed 5x335, but just felt "meh."

When I start my new job in Petersburg next week, I will lay out more assistance work. For this week, I am just simply keeping it Squat, Push, Pull.

Macro's: Protein numbers hit, but the others just estimated.

[psychodiver9]

Still a solid session bro. Strong

[joelash302]

Your squat days make me jealous. Good lifts.

[JasonDB]

In.

[SimonThePieman]

I am going to implement some adjustments to my routine once I finish this cycle.

w1: 3 x 3 + singles
w2: 3 x 5
w3: 5/3/1 + single
w4: deload

Its really weird that the changes I made to the original routine are really similar to his off season mass routine. Maybe Jim follows my log :P

[jdjprimer19]

Still a solid session bro. Strong

Thanks! Much appreciated.

Your squat days make me jealous. Good lifts.

As do your OHP and Bench days. Thanks!

In.

Glad to have you in on this.

I am going to implement some adjustments to my routine once I finish this cycle.

w1: 3 x 3 + singles
w2: 3 x 5
w3: 5/3/1 + single
w4: deload

Its really weird that the changes I made to the original routine are really similar to his off season mass routine. Maybe Jim follows my log :P

Or, you just have a knack when it comes to programming the assistance. I do well when it comes to programming assistance for others, but terrible when it comes to me.

[jdjprimer19]

For those of you performing 4x week, I was bored and created a template for mass building (like the bodybuilding template), but wanted something that hit each bodypart a minimum of 2x week & was well-balanced.

Monday (This template provides 3 large assistance exercises combined in a push/pull manner as well as 3 isolation assist)

A. Military Press 5/3/1 sets & reps + 1 drop set 10-15 reps
B. Vertical Pull
C. Horizontal Press
D. Horizontal Pull
E. Rear Delts
F. Biceps
G. Triceps

Friday

A. Bench Press 5/3/1 sets & reps +1 drop set 10-15 reps
B. Horizontal Pull
C. Vertical Press
D. Vertical Pull
E. Side Delts
F. Biceps
G. Triceps

Obviously with this template, main lifts are not taken for any extra reps. I haven't played around with the Lower Body days yet, but here is an example for the Upper Days:

A. Military Press 5/3/1
B. Chin-ups 3x10
C. Band Resisted Decline Push-ups 3x12
D. T-Bar Rows 3x10
E. Bent Over Laterals 3x20
F. Hammer Curls 3x8
G. Tricep Pressdowns 100 reps

[jdjprimer19]

Here is a high frequency routine from the 2nd edition of 5/3/1:

M

Squat 5/3/1 sets and reps
Dumbbell Bench Press 3x10-15
Dumbbell Rows 3x10

T

Squat 65%x3, 75%x3, 85%x3
Dumbbell Incline Press 3x10-15
Chin-ups 3x10

Wed

Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1 sets and reps
Chin-ups 3x10

Th

Squat 65%x3, 75%x3, 85%x3
Incline Press 3x10-15
Chin-ups 3x10

F

Squat 75%x3, 85%x3, 95%x1
Press 5/3/1 sets and reps
DL 5/3/1 sets and reps

Prepare your angus for this template. It's brutal, but I would love to see someone give this a whirl.

[joelash302]

Once I get a home gym developed, I'll definitely give something like that a crack. I dunno if I could low bar 5x a week along with a 5/3/1 deadlift. That would be kind of sucky.

[jdjprimer19]

Once I get a home gym developed, I'll definitely give something like that a crack. I dunno if I could low bar 5x a week along with a 5/3/1 deadlift. That would be kind of sucky.

If my next travel assignment is in a larger city, I am very tempted to give the 5x week squatting a try. By then, I will be accustomed to at least 3x week squatting. This would be a great fall routine when fulking.

[JasonDB]

If my next travel assignment is in a larger city, I am very tempted to give the 5x week squatting a try. By then, I will be accustomed to at least 3x week squatting. This would be a great fall routine when fulking.

I am a huge fan of high frequency squatting. I average around 5x a week myself. However I have maybe 2 heavy days, the rest leans towards things like speed work.

[jdjprimer19]

I am a huge fan of high frequency squatting. I average around 5x a week myself. However I have maybe 2 heavy days, the rest leans towards things like speed work.

Wendler's 5x week template would be brutal, because you would be squatting a minimum of 85%x3 days week. I am squatting 3x week now with his full body template, but the percentages are at 40, 50, & 60%. This is more ideal for dynamic work. The percentages will increase, but I will take advantage of the light numbers for now.

[JasonDB]

Wendler's 5x week template would be brutal, because you would be squatting a minimum of 85%x3 days week. I am squatting 3x week now with his full body template, but the percentages are at 40, 50, & 60%. This is more ideal for dynamic work. The percentages will increase, but I will take advantage of the light numbers for now.

Yeah most of my speed squats are at around 65%. I've tried going heavier but the bar speed slows really badly after the first set. I was doing 85% 3x a week earlier this year for 5x5 and would sometimes do them for 2 a days and end up doing 5x5 squat twice.