Been phucking around with a couple programs for the last 6 months. 1 split similar to 5/3/1 and another one from a buddy.
It was very high volume and frequency. Squat, Deadlift, Bench 3 days a week with whatever accessory work you can handle. I enjoyed it, but both times I tried to run it I got sick after about 3 weeks; no matter what I did I couldn't eat enough food. In the end great for losing fat but ran me into the ground.
Once in a while I may run it again for a couple weeks just to get a little kick in the ass, but I decided to do 5/3/1 so I can focus on something long term and kill my training ADD.
So without further adieu.
Current Max
Squat
1RM 265
90% 239
Bench Press
1RM 231
90% 208
Deadlift
1RM 323
90% 291
Push Press
1RM 152
90% 137
Goal Maxes 1 year from now
Core Lift
Squat
1RM 465
90% 419
Bench Press
1RM 298
90% 268
Deadlift
1RM 525
90% 473
Push Press
1RM 219
90% 197
I'm being a little more aggressive on squat and deadlift and increasing by 15lns per month instead of 10.
after 4-6 cycles I may drop it down to 10lbs per month depending on how I feel, but since my numbers are not huge to begin with I think I can get away with it for at least the first little while.
I also underestimated my current maxes, so I am starting lighter than normal anyways so at some point everything is going to equalize.
Will post the past 7 workouts since I've been doing 5/3/1 since I got back from Mexico.
EDIT:
I am running BBB with 1 or 2 other assistance exercises depending on how I feel that day.
I'm also running my BBB at 65% of my 1RM
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Thread: 5/3/1 go!
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03-16-2012, 04:21 PM #1
5/3/1 go!
Last edited by Filmbuff81; 03-16-2012 at 04:28 PM.
the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:23 PM #2
Cycle 1 - Week 1 - Squat
5min Rowing Machine
Dynamic Stretching
Clean to front squat
45x10
95x5
115x5
135x5
Back Squats
135x5
155x5
185x5
205x10 AMRAP
5x10 @145
5 minutes recumbent bike
Nothing fancy or that strenuous.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:24 PM #3
Cycle 1 - Week 1 - Bench Press
5 min rowing and shoulder warmup.
Flat Bench BB Press
45x10
95x10
135x5
155x5
175x8 AMRAP
Flat BB Bench /DB row superset
135x10
135x10
70x10
135x6
70x10
135x10(adjusted rest time)
70x10
135x10
70x10
25*chinups at work.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:26 PM #4
5 min jump rope
stretching.
Clean to front squat
45x10
95x5
115x5
135x5
Deadlift
155x5
190x5
225x5
245x10 AMRAP(last time I did 245 for AMRAP I did 7)
Deadlift 5x8@190
Double Unders
50
40
40
30
40
Eventually want to build up to 10 sets of 50 double Unders.
Right now I'll take 5x50 over the next few weeks though.
Especially on a day like today where I already felt destroyed after deadlifts.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:27 PM #5
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03-16-2012, 04:29 PM #6
Cycle 1 - Week 1 - Push Press
Rowing machine warmup
5min 1080metres
Hang clean/press warmup
45x10
65x3
Push press
45x5
95x5
105x5
115xAMRAP 10
Push Press/BB Row Super Set*@ 95lbs
BB Row x10
Push press x 10
BB row x 10
Push press x 8
BB row x 10
Push press x 8
BB row x 10
Push press x 6
Absolute conditioning killer on top of crazy burn.
Dips
BW = 180ish
BWx15
BW+45x8
BW+45x8
BW+45x5
Noodles for arms
Lat pulldown
140x10
140x6
140x6
Rowing machine 5 minutes 1050 metres
Missed some reps on the accessory work but not too concerned. After 2 weeks off I figure it'll take about the same amount of time to build my work capacity up again.
Probably still a little gassed from deadlifts the day prior too.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:30 PM #7
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03-16-2012, 04:33 PM #8
Cycle 1 - Week 2 - Bench Press
5 minutes Rowing machine 1100 meters.
Alternating between regular row and pulling to my face. Makes for a nice shoulder warmup.
145x3
165x3
185x6 AMRAP
205x1
4x10@135
1x6@135
Gassed on the last set
Flat Bench DB Row
70x15
70x10
70x10
Super busy in the gym so I couldn't superset. Had someone working in on bench who needed a spot with their very shoddy form.
Dips BW 185ish with clothes
BWx15
BWx15
3 minutes rowing machine
Followed by
Rowing machine HIIT
8 rounds 30s on 30s off
Feel good. Conditioning is getting back to normal.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:38 PM #9
Cycle 1 - Week 2 - Deadlift
Clean to front squat
95x5
95x3
115x5
135x5
145x3
Deadlift
205x3
235x3
265x9 AMRAP
Wanted to hit 10 but rather not push it for 1 more rep and bad form.
5x8@195
Thoroughly gassed after this.
Dips
BW+45 3x6
Single leg press
3x10@70lbs
8 minutes jump rope
Little dead today so not too much cardiothe latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 04:54 PM #10
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03-16-2012, 05:38 PM #11
I'll try to keep myself on track for a change.
Edit: spreadsheet for anyone who wants to do 5/3/1
Found it online. Takes all the work out of figuring the numbers and tracking progress.
http://www.mediafire.com/531spreadsheetLast edited by Filmbuff81; 03-18-2012 at 04:53 PM. Reason: Won't let me edit my first posts
the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 05:50 PM #12
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03-16-2012, 06:09 PM #13
Yeah I'm enjoying it so far.
I'm not a powerlifter yet, but I want to enter some competitions down the line.
I miss being in some sort of sport and with the way my work schedule can be at times I am definitely motivated to get my lifts up and become a strong ass bastard.
Do you have a log going?the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-16-2012, 06:53 PM #14
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03-16-2012, 07:47 PM #15
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03-16-2012, 07:50 PM #16
Cycle 1 - Week 2 - Push Press
5 minutes rowing
1120 meters*
Push press
45x10(standard press)
95x3
110x3
125x8 AMRAP
Push press 5x10*@ 95lbs
Superset
BB rows 4x10 115lbs
10 minutes rowing machine 2200 meters.
Was supposed to go in the morning, but was too tired & lazy.
Almost pushed the workout until tomorrow, but I want to squat on Sunday and want to feel fresh.
Tomorrow will be foam rolling and some light cardio to get the blood flowing.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-17-2012, 03:16 PM #17
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10525
Sooooooo.... You sacked GST off then? Liked your mini write up of your new shoes in your former thread. I always squat and dead barefoot so shoes make no difference to me!
Sessions are looking good fella, glad that married life hasn't ruined you!"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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03-17-2012, 06:11 PM #18
Haha I forgot to copy my review over!
Once I have a private gym I'd probably switch over too, but for now my ninja turtle shoes will do me well.
And yeah I was swaying between 5/3/1 and gst when I first started gst.
I am sure if I stuck with GST it would work in the long run, but a few differences between the way it's laid out I feel 5/3/1 will work better for me.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-17-2012, 08:17 PM #19
Adidas Adipure Trainer
I've wanted some finger shoes for a while, but I was never really sold on the virbrams personally.
Lots of people love them and use them, but every model I tried had a really squishy sole.
They are thin, but they still compress. Similar to my chucks in that regard.
But they allow for great agility; however, never bought them.
So usually I just squat and dead in chucks or other flat sole shoes.
Then I tried the Adidas as a local store and instantly fell in love with them.
They have a firmer sole which I prefer and lends them towards being very stable.
The toes still flex nicely, but I felt like they were nice and firm on squats tonight.
Definitely former than chucks and based on the material used a firm EVA foam and then a very firm thin rubber sole, they have made a great gym/weight training shoe.
I have a size 10 and wore them with toe socks to avoid being super stinky, but I have worn them without socks in my apartment and they feel great. And they are machine washable so if you don't want to wear socks you can forgo them and just wash them often to keep them fresh.
I might exchange for a size 9 to keep them even tighter, but I have wider feet, so the size 10 feels pretty good and even though there is no strap i didn't feel like I was floating in them.
I think it would be good to have the option of a strap of some sort though to really tighten them up, but at the same time the sock like fit makes you feel like you really have nothing on.
My clean to front squats felt stable and agile.
My biggest concern was whether or not I would still have good depth, but I managed to easily go to or below parallel and actually felt stronger coming out of the hole thanks to the firmer sole.
For my first foray into actually using a "barefoot" shoe in a training scenario i was very impressed.
Some people will still prefer and love the Vibrams, but for me I will stick to the Adidas and i look forward to seeing what their 2.0 version is like, but 1.0 is pretty damn good already.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-17-2012, 10:29 PM #20
GST and 5/3/1 are basically the same program. I switched to 5/3/1 too and I purchased the GST template. I think both are great. I just didn't like the high rep days on GST. Strangely I hit 315x5 for DL on GST after 1 cycle and after 1 cycle on 5/3/1 i hit only 305x3 for DL....I just blame it on cutting.
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03-18-2012, 12:17 AM #21
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03-18-2012, 04:26 PM #22
Cycle 1 - Week 3 - Squat
Cycle 1 - Week 3 - Squat
5minutes jump rope
Some stretching
Clean to front squat
95x5
115x5
135x5
Squats
155x
180x5
205x3
225x10 AMRAP
255x2 with belt
265x2 No belt
Squatting with a belt felt weird. First time ever.
Feels more natural using it on deadlifts.
265 no belt felt better than 255 with a belt.
I was right around parallel at 255 but below at 265.
Might just might need to adjust where I place it.
I'll experiment in my warmup sets next time to get a feel.
BBB 5x10*@ 155
GM's
95x8or10 got distracted by a dude who came to do pull ups on the rack.
95x5
Overall felt strong and solid today.
Did some foam rolling.*
IT bands were tender as hell today.Last edited by Filmbuff81; 03-18-2012 at 08:32 PM.
the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-19-2012, 08:08 PM #23
Nothing to report
Massive migraine off and on yesterday and last night, so I decided to forgo cardio today.
Was supposed to host a segment for my station at an Olympic and powerlifting gym, but between a migraine and staring at a computer all day for another project I had to cancel that.
Too bad since I was looking forward to trying a prowler for the first time.
Back on the horse tomorrow for bench press.
I'll just do 15-20 minutes of rowing after weights to make up for the conditioning.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-20-2012, 06:37 PM #24
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03-20-2012, 08:11 PM #25
Thanks!
Yeah I found one of my issues when I did GST I didn't do heavy singles.
Probably would have helped me if I had, when I got to the heavier weights.
Next cycle I am going to do 1-2 heavy singles before my AMRAP set as a primer.
In the past I've found it made my back off weight feel a bit lighter.
I need to figure out my belt though. I think I had it riding too low.
Slipped around on my shirt. I'll have to try wearing a different shirt to help keep it in place or push my stomach out further.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-20-2012, 08:13 PM #26
Cycle 1 - Week 3 - Bench
Cycle 1 - week 3 - bench
7min elliptical
45x10
95x10
135x5
155x5
175x3
205x3 AMRAP
135x10
135x10
135x8
Felt good but a little tired today. Had to use a Lower bench than usual, so don't think my back was as tight as it could be.
DB rows
70x15
70x15
70x10
70x10
Wanted to finish off with the rowing Machine but now there's only 2.
Hoping the other one is just broke, because only 2 is pretty ghetto.
I need to train myself to get up in the morning again, so I can have the run of the place and work as fast as I want to and superset my accessory work.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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03-20-2012, 08:32 PM #27
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03-20-2012, 08:42 PM #28
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03-21-2012, 07:17 PM #29
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03-21-2012, 08:44 PM #30
Just ate a big ol plate of spaghetti with meat sauce and turkey meatballs.
1/2 a loaf of homemade chocolate banana bread a glass of milk and a granola bar.
Tomorow I am either going to set a rep record on deadlift or a record for longest hardest ****.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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