Harry's 5/3/1 Log

[hcoyle545]

lol awesome.

looking forward to the session!

hungover now got a pretty bad headache. But i'm gonna eat son and hit the gym. It's open til 9pm anyway and it's only half 3 atmo.

I had this the other night, also today i'm gonna eat on the low side of calories, probably between 2 and 2.5k because the past 2 days I have been pigging out.

[Sinaku5]

hungover now got a pretty bad headache. But i'm gonna eat son and hit the gym. It's open til 9pm anyway and it's only half 3 atmo.

I had this the other night, also today i'm gonna eat on the low side of calories, probably between 2 and 2.5k because the past 2 days I have been pigging out.

i fawking love Ben and jerrys.

cutting feels bad

[hcoyle545]

Squat	135kg / 297lbs +2.5kg PR	1 x 5
Deadlift	145kg / 319lbs +2.5kg PR	3 iffy reps
Bench	85kg / 187lbs	5, 5, 4
Bench	60kg / 132lbs[/B]	1 x 10
Row	90kg / 198lbs	3 x 5
Chest Supported T-Bar Row	2 Plates	2 x 8
BB Shrugs	120kg / 264lbs +10kg	3 x 8
Skullcrushers	40kg / 88lbs	8, 8, 6
Incline Curls	12.5kg / 27lbs	3 x 8
Cable Crunches	Some heavy-ish weight	3 x 12

Not a great session on paper, but I enjoyed it.

*Tried a new gym out and there're alot more machines and things like hammer strength chest press/rows as well as chest supported rowing machines so I got a bit excited and changed some things up.

*Squats were a bit annoying, I told the guy not to help me unless I really needed it but he had his arms around the entire time, not helping, but it's very distracting.

*On rows my lower back was taking a real beating and I was in danger of snapping some chit up so I dropped the latter 2 sets in favor of trying the T-bar machine, i liked it.

*Deadlifts just didn't feel great. I'll repeat this weight next week and see how it feels. I'll also probably do bench before Deadlifting just to give my PC a rest first.

[Sinaku5]

Real solid session man. Looks great to me.

I never use a spotter for squats. I figure if I fail the bar will rest on the hooks.

[hcoyle545]

Real solid session man. Looks great to me.

I never use a spotter for squats. I figure if I fail the bar will rest on the hooks.

Same here usually, but on this rack the safeties didn't suit. The spaces between them were like 10 inches, so stupid.

I'm sore today probably as a result of the high rep training, particularly in my chest and trapz. Feelsgoodmang, I'm thinking of doing 3x5/2x8-10 going forward cause I enjoyed the high rep pump work. Not sure what % of max i'd use though for 8-10 work after 3 heavy sets of 5. I'll look into it.

[IrishPilot]

Real solid session man. Looks great to me.

I never use a spotter for squats. I figure if I fail the bar will rest on the hooks.

x2. Solid numbers though Harry!

[hcoyle545]

x2. Solid numbers though Harry!

Thanks.

I'm cutting as of today, for reals this time. It's non negotiable. I don't fit into any of my jeans or chinos any more and haven't got any cash to dole out for new size 36 ones. I also want to prove to myself that I still have the discipline to diet. If you don't support the decision I dunno what to say to you but I hope you'll keep following nonetheless.

As such i'm going onto 5/3/1 and using BB-type assistance and today is bench day. I'll take a deload as and when I feel I need it so i'll get through 4 cycles in 3 months. At this rate if I stick to 5/3/1 after my cut into another bulk i'll be benching 2PPS for the 1+ set by my birthday in June as well as deadlifting 170+ and squatting 160+

Routine subject to change

Bench 5/3/1
-Chinups 3x8-10
-Dips 3x8-10
-DB Rows 3x6-8
-Incline Curls 3x8
-Tricep pushdowns 3x8


Deadlift 5/3/1
-Leg Press 3x6-8
-Good Mornings 3x6-8
-Shrugs 3x10-12
-Hanging leg raises 3x AMRAP


OHP 5/3/1
-Chinups 3x8-10
-Incline DB Bench 3x6-8
-Pulldowns 3x8-10
-CGBP 3x6-8
-BB Curls 3x6-8


SQUAT 5/3/1
-RDLs 3x5
-Leg Press 3x6-8
-Shrugs 3x10-12
-Cable Crunches 3x10-15

I'm going to be true to the program by working on my conditioning too, as I genuinely feel that when I was kickboxing 4 times a week and was quite fit I actually felt amazing most of the time. So for this i'll be doing 3-5 sets of Barbell complexes after each workout.

Today it's to be:

Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings

I've only dabbled with these before and they absolutely kicked my ass, so I will need to be persistent and not cop out because 'there's no time'. I had the time to be in the gym for almost 3 hours with Jason's routine so I have the extra 15 minutes for this.

[IrishPilot]

Looks good brother. I would most definitely encourage you to keep the Deloads in... especially if you're cutting weight with this volume.

[hcoyle545]

Looks good brother. I would most definitely encourage you to keep the Deloads in... especially if you're cutting weight with this volume.

I'll think about it. Chances are i'll need it come the time if I keep up this crossfit chit at the end of each workout. That really kicked my ass today, and I got a video to prove I did it. I'll probably keep doing this so I feel more accountable.


5/3/1 Bench

5 x 55kg / 121lbs
5 x 65kg / 143lbs
12 x 72.5kg / 160lbs

Close to failure on the last set.


Chinups

BW x 8, x 6, x 4

Needs work


Incline DB Press

2 x 8 x 25kg / 55lbs
7 x 25kg / 55lbs

Told you this chit was subject to change. The dip station is far too wide and really bothers my shoulders so I chose these instead.


T-Bar Rows

3 x 8 x 3 plates

Pretty hard on the lower back tbh, this isn't ideal considering i'm doing Deadlifts tomorrow. I'll probably switch this to pulldowns in future.


Incline Curls

2 x 8 x 15kg / 33lbs
10 x 12.5kg / 27lbs


Tricep Pushdowns

3 x 12 x 50kg / 110lbs


Barbell Complexes

Row - Clean - Front squat - Press - Back squat - Good Morning - Press

3 sets of 5 repetitions of the above with the bare bar.

2 sets of 4 with 40kg / 88lbs

Hard work, here's a video of my pathetic cardio performance.

[bigjimmy123]

Man I am an idiot!!!!How long did it take me to find this lol

IN!!!!!!

Drunken Munchies are the best imo

Jimmy

[hcoyle545]

Man I am an idiot!!!!How long did it take me to find this lol

IN!!!!!!

Drunken Munchies are the best imo

Jimmy

You haven't missed much anyway bud. I love eating a ****load when i'm drunk.

Glad to have you in.


edit: oh yeah I forgot to mention, I trained fasted today and it was pretty good. Gonna keep this up to see if I can get used to it because it makes eatin less calories a chitload easier when you eat em all within 6 hours or so.

[bigjimmy123]

edit: oh yeah I forgot to mention, I trained fasted today and it was pretty good. Gonna keep this up to see if I can get used to it because it makes eatin less calories a chitload easier when you eat em all within 6 hours or so.

^^^^THIS - I cannot train now if I have eaten anything pre even if its in the afternoon (2 or earlier) I just feel full and bloated. I have found it a great way to keep hunger at bay when my Cals get lower as you just have to think to yourself oh I will be in the gym in an hr or so + I find exercise reduces my appetite for a while anyway.

Have you got any lifting goals you want to hit btw? I always find that helps give me extra focus if I feel I need it.

Jimmy

[brendbro]

12 reps on last set of bench, jesus christ lol GJ.


as for cutting and deloads... IMO not needed at that frequency and you'd be putting yourself at a detriment. that being said it all depends on how your recovery is, the deficit your using, etc. I just assume that if you're cutting, preferentially you'd want to stimulate the muscle as frequently as possible. while a deload is probably wise i don't think every 4th week is necessary. just my two cents

[hcoyle545]

Cheers for changing the log name Big G!

^^^^THIS - I cannot train now if I have eaten anything pre even if its in the afternoon (2 or earlier) I just feel full and bloated. I have found it a great way to keep hunger at bay when my Cals get lower as you just have to think to yourself oh I will be in the gym in an hr or so + I find exercise reduces my appetite for a while anyway.

Have you got any lifting goals you want to hit btw? I always find that helps give me extra focus if I feel I need it.

Jimmy

absolutely, i've had bad experiences with it before but i'm sure i'll be content once i've sorted it out.

My lifting goals are basically to bench 2PPS, Squat 160kg +, Deadlift 170+ for reps by June 6th. Should be quite easily manageable on 5/3/1 given the slow progression + the fact that i'll be bulking again atleast a few months before June. How about you?

12 reps on last set of bench, jesus christ lol GJ.


as for cutting and deloads... IMO not needed at that frequency and you'd be putting yourself at a detriment. that being said it all depends on how your recovery is, the deficit your using, etc. I just assume that if you're cutting, preferentially you'd want to stimulate the muscle as frequently as possible. while a deload is probably wise i don't think every 4th week is necessary. just my two cents

lol it was hard man, the guy spotting me complimented me and I just said 'fuk me i'm not used to doing any more than 5 reps'

I agree and although big Wendler says you won't lose strength (which I don't doubt) I would just hate taking a week off if I felt ready to get work done.

Though I have to commend Irishpilot for his patience and commitment to the program.

[hcoyle545]

Dinner Baked beans, mince & veg with some buttered wheaten scone.

[brendbro]

Cheers for changing the log name Big G!



absolutely, i've had bad experiences with it before but i'm sure i'll be content once i've sorted it out.

My lifting goals are basically to bench 2PPS, Squat 160kg +, Deadlift 170+ for reps by June 6th. Should be quite easily manageable on 5/3/1 given the slow progression + the fact that i'll be bulking again atleast a few months before June. How about you?



lol it was hard man, the guy spotting me complimented me and I just said 'fuk me i'm not used to doing any more than 5 reps'

I agree and although big Wendler says you won't lose strength (which I don't doubt) I would just hate taking a week off if I felt ready to get work done.

Though I have to commend Irishpilot for his patience and commitment to the program.

does he say that specifically about cutting? obviously a deload could be postponed longer when just aiming to maintain strength, but if the aim was to gain strength during a cut i would assume a deload would have to come sooner, but really i don't know how that would work on a cut lol.

ultimately if anything id probably reduce volume. man cutting + gaining strength is so fcking awesome, one of the most satisfying gym experiences

[hcoyle545]

does he say that specifically about cutting? obviously a deload could be postponed longer when just aiming to maintain strength, but if the aim was to gain strength during a cut i would assume a deload would have to come sooner, but really i don't know how that would work on a cut lol.

ultimately if anything id probably reduce volume. man cutting + gaining strength is so fcking awesome, one of the most satisfying gym experiences

naw that was just about 5/3/1 in general, probably assuming you're in a surplus.

thats something i'm thinking about (volume). Cause I know i'm unlikely to gain any significant muscle at a 500cal deficit, so I should drop volume, but I still don't want to just incase there is a chance that i'll recomp some from getting stronger on the main and assistance lifts.

r.e. gaining str on a cut, that's why I chose 5/3/1, because I basically know that I will be gaining strength, even if it's slower than it would be if I was in a surplus/progressing linearly. The end result is the same anyway in a number of months time, as Wendler puts it

"... you stop caring what people say on the internet, because you're always making progress. You're always moving forward toward something."

[IrishPilot]

I agree and although big Wendler says you won't lose strength (which I don't doubt) I would just hate taking a week off if I felt ready to get work done.

Though I have to commend Irishpilot for his patience and commitment to the program.

Its not a week off, its a deload

You are still getting in, and still creating a stimulus. Every physical body is different, but just keep in mind that the reason the deload is in there (for bulking nonetheless) is so that 5/3/1 can be run on and on with continued progression. It will help prevent you from stalling. You dont think thats even more significant in caloric deficit? I find that people dont really look at deloads in the correct light. I have two great friends who are strength training coaches in collegiate and professional athletics, and on strength training programs their athletes deload no less than every 6th week.

[hcoyle545]

That's true, but like I said, I'll deload if I feel like i'm physically worn out and need a break. Otherwise i'll keep on keepin on.

5/3/1 Deadlifts

5 x 95kg / 209lbs
5 x 110kg / 242lbs
10 x 125kg / 275lbs



Exhausting. Been a while since sweat was dripping off me like this. I'm disgusted by my form though, got a video which is uploading atm and I am sure I don't always deadlift like that. High hips and just hinging up with my lower back, it's piss poor.

I need to work on that.


Vertical Leg Press

2 x 8 x 210kg / 463lbs


Leg Extensions

2 x 8 x peg 20


Shrugs On some sort of machine with two arms.

3 x 12 x 2PPS per hand (+weight of the arm, but i'll just refer to the plates from here on in)


Barbell Complexes

Row - Clean - Press - Back squat - Good Morning - Press

5 reps with 40kg / 88lbs

Really felt close to snapping my chit up especially on the pressing with this weight, plus I figure I may do more reps lighter weight since this is solely for conditioning.

2 x 7 reps x 30kg / 66lbs

[IrishPilot]

That's true, but like I said, I'll deload if I feel like i'm physically worn out and need a break. Otherwise i'll keep on keepin on.

Im not trying to be the worlds biggest deload advocate here...but I just want to drive the point home. The deload is written into 5/3/1 to PREVENT you from even getting to the point where you feel worn out and "need a break." It allows the wheels to keep turning without a break. That being said, I trust you know what works best for you.

For one thing though, Id like to see you stop changing programs and going through short bulk/cut cycles. Wheel spinning bro. I know from experience as Ive been there and am always fighting those urges as well. Lately I feel like ever time I come in here you are on a different routine. You have to give things some time boss! We both do!

[hcoyle545]

Im not trying to be the worlds biggest deload advocate here...but I just want to drive the point home. The deload is written into 5/3/1 to PREVENT you from even getting to the point where you feel worn out and "need a break." It allows the wheels to keep turning without a break. That being said, I trust you know what works best for you.

For one thing though, Id like to see you stop changing programs and going through short bulk/cut cycles. Wheel spinning bro. I know from experience as Ive been there and am always fighting those urges as well. Lately I feel like ever time I come in here you are on a different routine. You have to give things some time boss! We both do!

I've changed to 5/3/1 because of choosing to cut. I know I dance about on programs, but it keeps me interested and it's not as if i'm resetting my weight each time I do it.

I'm continually progressing, what's the problem?

I've bulked for the past 5 months btw.

[IrishPilot]

I've changed to 5/3/1 because of choosing to cut. I know I dance about on programs, but it keeps me interested and it's not as if i'm resetting my weight each time I do it.

I'm continually progressing, what's the problem?

I've bulked for the past 5 months btw.

Not trying to get you rustled...just keeping you level. I'll back off

[hcoyle545]

Not trying to get you rustled...just keeping you level. I'll back off

No worries, it doesn't take much to rustle me when I've been fasting for 16 hours, but I'm well fed now. See below:

Chicken fried rice with beef curry and a pint o' milk 1,569cals 96 Carbs 72 Fats 133 Brotein

[FitnessCPA]

My brother is doing 5/3/1 and has lost about ten pounds in the process while slowly gaining a tiny bit of strength.

Good luck to you. Your physique isn't nearly as bad as you make it out to be. You look like you lift and you don't look fat - that can't be said about 95% of the population.

[hcoyle545]

My brother is doing 5/3/1 and has lost about ten pounds in the process while slowly gaining a tiny bit of strength.

Good luck to you. Your physique isn't nearly as bad as you make it out to be. You look like you lift and you don't look fat - that can't be said about 95% of the population.

that gives me hope i've gained strength on a cut before, but they were all newb gains. I'm approaching intermediate numbers now on some lifts so it's bound to be much harder, but if I manage to keep up with the 5lb/10lb jumps in pressing/squats+DLs respectively til i'm done cutting i'll be chuffed.

Looking forward to coming out of this a lot fitter as well with conditioning work going on 3-4 times a week.

(p.s. thanks)

[Sinaku5]

Thanks.

I'm cutting as of today, for reals this time. It's non negotiable. I don't fit into any of my jeans or chinos any more and haven't got any cash to dole out for new size 36 ones. I also want to prove to myself that I still have the discipline to diet. If you don't support the decision I dunno what to say to you but I hope you'll keep following nonetheless.

Lol that was pretty much my revelation too.

My pants were no longer fitting.

This cut should even the odds a bit for the 315 squat if your still down...

And training fasted ROCKS!

I've never been one for 5/3/1 at least not on my current level but bring the gains!

[brendbro]

irishpilot definitely has a point regarding the deload. it's just a very hard mentality to get into i suppose, especially when lifting is more than a hobby and you genuinely want to get in there. it can be hard to motivate yourself to back off and rest.

i have been doing the altered version 3/5/1 for powerlifting, 3x a week frequency with squatting 2x and haven't had a deload in some time now. mind you im bulking and definitely haven't felt one necessary yet, i don't doubt that soon enough ill burn out and require one as that's what has happened in the past. iirc it was lvisaa who said whenever he pushes on to the point of genuinely requiring a deload, he comes back that much stronger and with increased adaptation to work load. i guess that's something to think about and i can attest to it myself (albeit im sure my workouts aren't quite as intense as his, but the point remains).

i guess it depends on what you think will lead to the superior progress.... no scratch that, what matters most is what you'll enjoy the most.

[hcoyle545]

what matters most is what you'll enjoy the most.

this. although lifting is more than a hobby for me it's not something i'll probably ever compete in (outside of a couple of local push/pull meets down the line) so I take it a bit too seriously.

It's actually scandalous how much time I spend on bb.com forums...

[hcoyle545]

Really wasn't feeling it while warming up for this, felt weak and disinterested, but it went alright.

5/3/1 OHP

35kg / 77lbs x 5
40kg / 88lbs x 5
45kg / 99lbs x 10



(Skip to around 40seconds for the lift)


Chinups

BW x 8, 8, 5 + reps


CGBP

70kg / 154lbs x 6
70kg / 154lbs x 6
70kg / 154lbs x 6


Overhand Pulldowns

63kg / 138lbs x 8
63kg / 138lbs x 8
63kg / 138lbs x 8

Slow and controlled, love it.


Hanging Leg Raises super-setted with Barbell Curls

5 LRs / 8 x 30kg / 66lbs Curls
5 LRs / 8 x 30kg / 66lbs Curls
5 LRs / 8 x 30kg / 66lbs Curls


Bear Complex

So I decided to settle on this complex to progress on.

Clean - Front Squat - Press - Back Squat - Press

2 Minutes rest between each

First set: 7 reps
Second set: 5 reps
Third set: 3 reps

These are so hard but it feels good to get my HR up, since I rarely did while bulking. I'm fittna get FIT on this cut.

Plan for progression on these is to work up to 3 sets of 7 reps staying true to the 2minutes rest between each. Then add 2.5kg to the bar.

Entire workout took took about 45 minutes, and was hard as hell. Feelsgudmayne compared to being in the gym for 2 1/2 hours.



Cheers for following

By the the diet is easy as hell to maintain atm and I expect it to be until I reach about 15% at least. Fasting is so easy during the day especially when training. Here's a look at my MFP for today, so far it's 9pm and i've only had the breakfast shake.

[hcoyle545]

Last Night's Dinner

Chicken, cabbage & Peppered sauce with mashed potatoes and moar cabbage