Reply
Page 2 of 50 FirstFirst 1 2 3 4 12 ... LastLast
Results 31 to 60 of 1471
  1. #31
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by Broscientist88 View Post
    And you believe this will be better for beginners than a typical 5x5? SL, ICF, etc.
    I can't promise anything, but I certainly think so.. I don't see why not. You'll gain more strength and size on this IMO.

    Originally Posted by DirtyTrickster View Post
    Will try after I'm done with SS
    Go for it. PM for help
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  2. #32
    Lighting of peace AlexRyan1's Avatar
    Join Date: Sep 2012
    Location: England, Luton, United Kingdom (Great Britain)
    Posts: 1,381
    Rep Power: 194
    AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50)
    AlexRyan1 is offline
    Definitely going to try this as soon as I get back from my holiday mid-august, never really liked strength routines but this looks good and will certainly give it a go
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
    ☆☆☆υк ¢яєω☆☆☆
    ★ DEADLIFT CREW ★
    ARSENAL CREW
    Reply With Quote

  3. #33
    Registered User VanillaBearB's Avatar
    Join Date: Sep 2011
    Location: London, London, United Kingdom (Great Britain)
    Age: 26
    Posts: 2,023
    Rep Power: 8325
    VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000) VanillaBearB is a name known to all. (+5000)
    VanillaBearB is offline
    Going to try this when I start bulking again in September.

    How would you recommend progressing for the accessory lifts? Should I just lift in the 8-10 range for each set and if I get that range in one workout, increase it in the next?

    Repped
    http://forum.bodybuilding.com/showthread.php?t=165717061
    Reply With Quote

  4. #34
    T.U.L.I.P. Tb0282's Avatar
    Join Date: May 2012
    Posts: 7,680
    Rep Power: 4690
    Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500)
    Tb0282 is offline
    This is great. Actually pretty damn creative
    ~Jesus Christ Is My Savior Crew~

    The land at the end of our toes goes on and on,
    The sand at the core of our bones continues on

    Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?

    Art thou prone to such insurmountable force upon thou biceps?
    Reply With Quote

  5. #35
    Registered User misio7700's Avatar
    Join Date: Jul 2013
    Age: 25
    Posts: 34
    Rep Power: 0
    misio7700 has no reputation, good or bad yet. (0)
    misio7700 is offline
    Looks good, probably will try when I'm back from my holiday
    Reply With Quote

  6. #36
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 23
    Posts: 2,192
    Rep Power: 3654
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    Should post this in the workout section brah, this is one of the best middle grounds ive seen between strength training but decent amount of volume.

    Just to clarify, you use a percentage of your training max, which is 90% of your actual max? so if my deadlift max is 100kg for 5, then the training max is 90kg, and thats what i base my percentages off when beginning?
    Reply With Quote

  7. #37
    Based God yodilligaf's Avatar
    Join Date: Aug 2011
    Posts: 356
    Rep Power: 190
    yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50) yodilligaf will become famous soon enough. (+50)
    yodilligaf is offline
    In. Gonna run this starting in either August or September. Will report back.
    Reply With Quote

  8. #38
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by Broscientist88 View Post
    Should post this in the workout section brah, this is one of the best middle grounds ive seen between strength training but decent amount of volume.

    Just to clarify, you use a percentage of your training max, which is 90% of your actual max? so if my deadlift max is 100kg for 5, then the training max is 90kg, and thats what i base my percentages off when beginning?
    Correct. If your bench press max is 100kg, you take 90% so your training max is 90kg. THEN you take your percentages from your training max (90kg). Then progress from there. This prevents you from stalling. So basically you take a step back for multiple steps forward.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  9. #39
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

    If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:



    DAY 1- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 2- Bench Press
    OHP


    Accessory Work:
    Incline DB Press (2 sets).
    DB Lateral Raises (3 sets)
    Close Grip Bench Press (2 sets).
    Tricep Pushdowns (3 sets).
    Face Pulls (3 sets)

    DAY 3- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).


    This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  10. #40
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 23
    Posts: 2,192
    Rep Power: 3654
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    I think i prefer the original one, just because im so used to PPL and im sick of my OHP suffering.. I believe wendler said beginners could even run the original 5/3/1, im probably going to stick with yours until im advanced enough for the original. would be nice to dedicate a day to it. Going to hop on this in august will report back.
    Also Il be doing RDL for SLDL and Barbell floor press for machine press. I workout at home and dont have a chest machine.
    Reply With Quote

  11. #41
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by Broscientist88 View Post
    I think i prefer the original one, just because im so used to PPL and im sick of my OHP suffering.. I believe wendler said beginners could even run the original 5/3/1, im probably going to stick with yours until im advanced enough for the original. would be nice to dedicate a day to it. Going to hop on this in august will report back.
    Good luck.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  12. #42
    Cutting til 10% BBlifestyleFTW's Avatar
    Join Date: Feb 2013
    Posts: 1,060
    Rep Power: 109
    BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10)
    BBlifestyleFTW is offline
    This routine sucks, trust me guys I'm an expert. Been in this business for over 10 Years. Lol at anyone who thinks this is a solid program.
    Reply With Quote

  13. #43
    Registered User crazdave's Avatar
    Join Date: Feb 2012
    Age: 24
    Posts: 720
    Rep Power: 115
    crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10) crazdave is on a distinguished road. (+10)
    crazdave is offline
    In.

    looks good OP!
    Reply With Quote

  14. #44
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by BBlifestyleFTW View Post
    This routine sucks, trust me guys I'm an expert. Been in this business for over 10 Years. Lol at anyone who thinks this is a solid program.
    Age: 16
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  15. #45
    Registered Sick Kunt tekno17's Avatar
    Join Date: Apr 2013
    Location: United States
    Age: 31
    Posts: 2,160
    Rep Power: 1034
    tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500)
    tekno17 is offline
    You stated you ran this for 4 months. How much mass did you gain during that time??

    Also would you mind posted your recommended rep schemes for isos , so many to pick from its ****ed lol
    #Accountant
    Reply With Quote

  16. #46
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Posts: 3,098
    Rep Power: 12783
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by tekno17 View Post
    You stated you ran this for 4 months. How much mass did you gain during that time??

    Also would you mind posted your recommended rep schemes for isos , so many to pick from its ****ed lol
    A lot. Just depends on how much you eat.
    Isos do 10-12
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
    Reply With Quote

  17. #47
    I curl 5lbs ItsPav's Avatar
    Join Date: Nov 2012
    Location: United States
    Age: 24
    Posts: 525
    Rep Power: 120
    ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10) ItsPav is on a distinguished road. (+10)
    ItsPav is offline
    Originally Posted by geneswest View Post
    Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

    If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:



    DAY 1- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 2- Bench Press
    OHP


    Accessory Work:
    Incline DB Press (2 sets).
    DB Lateral Raises (3 sets)
    Close Grip Bench Press (2 sets).
    Tricep Pushdowns (3 sets).
    Face Pulls (3 sets)

    DAY 3- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).


    This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.
    Would you do this on consecutive days or day on day off?
    Reply With Quote

  18. #48
    Cutting til 10% BBlifestyleFTW's Avatar
    Join Date: Feb 2013
    Posts: 1,060
    Rep Power: 109
    BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10)
    BBlifestyleFTW is offline
    Originally Posted by geneswest View Post
    Age: 16
    Yeah but I've been doing this since i was 6. Shoulda seen me at 10, muscular af, All the 8 Year olds wanted to **** me, i smashed like 15 Bitches that year, all under 9
    Reply With Quote

  19. #49
    Cutting til 10% BBlifestyleFTW's Avatar
    Join Date: Feb 2013
    Posts: 1,060
    Rep Power: 109
    BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10)
    BBlifestyleFTW is offline
    How long u been training for op? U look ****in sick in thoose pics, thinking of bulking 6 More months on Lyle mcdonalds generic bulking routine, first real hypertrophy program, started this week, and I've started counting macros, ur Pics have inspired me to cut, just need more mass first


    But in all seriousness op, something like dtp doing 50+ Reps is gonna yield superior strength And size gains, trust me I've been doing this for 10 Years now
    Reply With Quote

  20. #50
    Cutting til 10% BBlifestyleFTW's Avatar
    Join Date: Feb 2013
    Posts: 1,060
    Rep Power: 109
    BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10) BBlifestyleFTW is on a distinguished road. (+10)
    BBlifestyleFTW is offline
    Originally Posted by geneswest View Post
    I ran it for 4 months from November to Feb, had amazing results.
    Squat - 130kg to 155kg
    Deadlift - 135kg to 200kg
    Bench - 100kg to 115kg
    OHP - 65kg to 80kg

    I am running it now too. Already gained so much in the space of a few weeks.



    These are recent pics



    Before running it I ended my cut. So here are my end of cut pictures





    I have probably gained 4kg lean mass in just over half a year.
    Your avi should be the second photo of your cut, made me cum little (No homo)
    Reply With Quote

  21. #51
    Registered User corvade's Avatar
    Join Date: Jul 2011
    Posts: 2,643
    Rep Power: 1165
    corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000) corvade is just really nice. (+1000)
    corvade is offline
    Looks good OP. I'm not gonna make the switch right now, but perhaps in the future when my current one gets stale.

    What lifts do you recommend you have before you do the program? EG, 200 lb bench, etc.

    So you do Bench day, deadlift day, ohp day, leg day, bench day, deadlift day, rest. The next week you do ohp day, leg day, repeat from bench day?
    Last edited by corvade; 07-19-2013 at 07:53 AM.
    Reply With Quote

  22. #52
    Psyko KilluaTheKid's Avatar
    Join Date: Aug 2012
    Location: United States
    Age: 24
    Posts: 1,914
    Rep Power: 232
    KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50) KilluaTheKid will become famous soon enough. (+50)
    KilluaTheKid is offline
    I'm doing big but boring. Your version sounds really good but nor for me I'm not on that big of caloric surplus to progress that fast
    Check out my Madcow 5x5 Log:

    http://forum.bodybuilding.com/showthread.php?t=166952781
    Reply With Quote

  23. #53
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 24
    Posts: 1,691
    Rep Power: 1140
    Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000) Huskarl is just really nice. (+1000)
    Huskarl is offline
    Originally Posted by 7399martyn View Post
    To press a lot you must press a lot.
    This goes for all lifts. Wanna squat a lot? Then squat a **** ton
    Instagram @ martinrunqvist
    Youtube @ martinrunqvist
    Log @ http://forum.bodybuilding.com/showthread.php?t=163187911
    Reply With Quote

  24. #54
    Lighting of peace AlexRyan1's Avatar
    Join Date: Sep 2012
    Location: England, Luton, United Kingdom (Great Britain)
    Posts: 1,381
    Rep Power: 194
    AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50)
    AlexRyan1 is offline
    Originally Posted by geneswest View Post
    Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

    If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:



    DAY 1- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 2- Bench Press
    OHP


    Accessory Work:
    Incline DB Press (2 sets).
    DB Lateral Raises (3 sets)
    Close Grip Bench Press (2 sets).
    Tricep Pushdowns (3 sets).
    Face Pulls (3 sets)

    DAY 3- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).


    This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.
    do you think it would work putting it in a 3on/1off such as chest/arms - legs - shoulders/back?
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
    ☆☆☆υк ¢яєω☆☆☆
    ★ DEADLIFT CREW ★
    ARSENAL CREW
    Reply With Quote

  25. #55
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 23
    Posts: 2,192
    Rep Power: 3654
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    Id imagine so, I think his first version is fine though to be honest, the benefit of this over a normal 3 on 1 off is that shoulders get there own day.
    Reply With Quote

  26. #56
    Registered Sick Kunt tekno17's Avatar
    Join Date: Apr 2013
    Location: United States
    Age: 31
    Posts: 2,160
    Rep Power: 1034
    tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500)
    tekno17 is offline
    Originally Posted by Broscientist88 View Post
    Id imagine so, I think his first version is fine though to be honest, the benefit of this over a normal 3 on 1 off is that shoulders get there own day.
    On back shoulders, you can still smash shoulders fresh . Works well . Then again shoulders are my fastest growing part , so don't need tonnes of volume on them lol
    #Accountant
    Reply With Quote

  27. #57
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 23
    Posts: 2,192
    Rep Power: 3654
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    Originally Posted by tekno17 View Post
    On back shoulders, you can still smash shoulders fresh . Works well . Then again shoulders are my fastest growing part , so don't need tonnes of volume on them lol
    Yep i agree im on that sort of 3 on 1 off split atm, but i like the look of either this or the original 5/3/1 alot more.
    Reply With Quote

  28. #58
    Registered Sick Kunt tekno17's Avatar
    Join Date: Apr 2013
    Location: United States
    Age: 31
    Posts: 2,160
    Rep Power: 1034
    tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500)
    tekno17 is offline
    Originally Posted by Broscientist88 View Post
    Yep i agree im on that sort of 3 on 1 off split atm, but i like the look of either this or the original 5/3/1 alot more.
    Been chatting to other miscers who have done the 3 on 1 off . All have made awesome gains . Will run it , till I see some people posting results from this routine.
    #Accountant
    Reply With Quote

  29. #59
    Gold Account xNerve's Avatar
    Join Date: Mar 2013
    Posts: 66
    Rep Power: 1191
    xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000) xNerve is just really nice. (+1000)
    xNerve is offline
    Really like how this is set up (the beginner version you posted) and I had been considering doing a p/p/l with 5/3/1 on the compounds. Tweaked a few things and probably gonna start this today, thanks for posting geneswest
    Reply With Quote

  30. #60
    Biochemistry AlacrityH's Avatar
    Join Date: Mar 2013
    Posts: 6,321
    Rep Power: 4611
    AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500) AlacrityH is a glorious beacon of knowledge. (+2500)
    AlacrityH is offline
    Bump because I wanna be post #60.

    And this routine has potential.
    Fates colliding. Love Undying.
    I rep all 5'5 and shorter on sight.

    @ 150lbs BW
    Bench: 285
    Squat: 315
    Deadlift: 425
    OHP:165
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts