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  1. #91
    Registered User Broscientist88's Avatar
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    Originally Posted by xNerve View Post
    Hey genewest, or anyone experienced, what are your thoughts on having 2 separate pull days? One focused on deadlifts with 5/3/1 scheme and the other on bb row? Still would be doing deads 1 or more a cycle and at the least once a week. Thoughts?
    OPs Lats dont exactly seem to be lagging from doing the program the way he has it laid out.

    In on 4th page.. Im getting good at this.
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  2. #92
    Registered User VanillaBearB's Avatar
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    So assuming you're doing 4on1off, when would you have the 1 off? After deadlift day?

    So Bench - Deadlift - Rest - OHP - Squat?

    Also, when would you recommend doing cardio? I was thinking on Bench and OHP days as I'd be rowing.
    http://forum.bodybuilding.com/showthread.php?t=165717061
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  3. #93
    Registered User Broscientist88's Avatar
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    Originally Posted by VanillaBearB View Post
    So assuming you're doing 4on1off, when would you have the 1 off? After deadlift day?

    So Bench - Deadlift - Rest - OHP - Squat?

    Also, when would you recommend doing cardio? I was thinking on Bench and OHP days as I'd be rowing.
    Hope OP doesnt mind me trying to answer.
    Take a day off after either deads or squats, id do squats to keep it simple but it doesnt matter take a day off whenever you feel the need.
    As far as cardio, id do it preferably on OHP day, Any other day and you could be hindering your upper body lifts. (If rowing). If running, do it any day except the day before squats.
    Last edited by Broscientist88; 07-23-2013 at 10:30 AM.
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  4. #94
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    Wow men, u look ripped, u sayin gained 4 kg lean mass in 6 months? no dirty bulk just +300 over maintance right?
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  5. #95
    Registered User VanillaBearB's Avatar
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    Originally Posted by Broscientist88 View Post
    Hope OP doesnt mind me trying to answer.
    Take a day off after either deads or squats, id do squats to keep it simple but it doesnt matter take a day off whenever you feel the need.
    As far as cardio, id do it preferably on OHP day, Any other day and you could be hindering your upper body lifts. (If rowing). If running, do it any day except the day before squats.
    Well, rowing is pretty much all legs. But I may do rowing on OHP and then cycle on Bench or something to vary it. Thanks!
    http://forum.bodybuilding.com/showthread.php?t=165717061
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  6. #96
    Registered User Broscientist88's Avatar
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    Originally Posted by VanillaBearB View Post
    Well, rowing is pretty much all legs. But I may do rowing on OHP and then cycle on Bench or something to vary it. Thanks!
    Yeah exactly switch things up man keep it interesting, NP.
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  7. #97
    South Pole elf DirtyTrickster's Avatar
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    Originally Posted by bravo96 View Post
    looking forward to seeing this. wondered how someone with a high lift (in your case bench) would go with the increased frequency and no dealoads.
    In case you're curious...last few entries are from this program
    http://forum.bodybuilding.com/showth...hp?t=154559493
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  8. #98
    Banned LordofMisc's Avatar
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    Originally Posted by Awur4 View Post
    Do you recommend this for beginner with **** lifts? looks real good
    lol
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  9. #99
    Platinum Member alexjohn92's Avatar
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    Looks real nice, I've been doing ICF since january and will be hopping on this soon
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  10. #100
    Registered User junglehunter33's Avatar
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    Is it possible to do this routine but doing borin but big assistance work?
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  11. #101
    Registered User junglehunter33's Avatar
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    Thoughts on 4 days on 2 days off approach and repeat approach
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  12. #102
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    Originally Posted by junglehunter33 View Post
    Thoughts on 4 days on 2 days off approach and repeat approach
    Better than the original 5/3/1, but try 5-6 days a week
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  13. #103
    Registered User mightyillidan's Avatar
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    hmmm will try it i am currenlty cutting and doing mad cows 5x5
    so after the cut by october will try it and see if it works
    no pain no gain
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  14. #104
    Strong geneswest's Avatar
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    Bump. Check out my log for my gains in 3 weeks of the program
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  15. #105
    Registered User Broscientist88's Avatar
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    Good stuff man, Looking forward to starting this up soon,
    I know wendler reccommends a 2:1 or even 3:1 Pull:Push ratio, do you ever notice a problem here? like postural or whatever?
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  16. #106
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    Originally Posted by Broscientist88 View Post
    Good stuff man, Looking forward to starting this up soon,
    I know wendler reccommends a 2:1 or even 3:1 Pull:Push ratio, do you ever notice a problem here? like postural or whatever?
    Don't see a problem man.
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  17. #107
    South Pole elf DirtyTrickster's Avatar
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    Finished first week on program. Today is my rest day(1,2,3,4,rest,1,2,3,4)

    Got some serious DOMS.

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  18. #108
    Strong geneswest's Avatar
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    Originally Posted by DirtyTrickster View Post
    Finished first week on program. Today is my rest day(1,2,3,4,rest,1,2,3,4)

    Got some serious DOMS.

    Feelgoodman
    Good stuff man, glad to see someone hopped on it. Eat and rest up and try do 4 on/1 off again Your body will adapt to anything you throw at it. You'll be sure to be smashing PR's soon man.
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  19. #109
    I don't even lift 95Luke's Avatar
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    On my second week, can't wait to get to the heavy weights and smash prs.

    What do you think are reasonable goals for this year? I want 2 plate bench, 3 plate squat, 155+ ohp and 370+ dl.

    Current lifts are 175 bench, 240 squat, 120 ohp and 270 dl.
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  20. #110
    me ne frego Gabriel Anton's Avatar
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    subscribing
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  21. #111
    Registered User Broscientist88's Avatar
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    I cant bulk atm as i wont have control of my food for a few weeks, but i still hopped on this today and bench day felt great, i love the AMRAP, makes it feel like even though its easy weight you still get to put in some work.
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  22. #112
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    Originally Posted by Broscientist88 View Post
    I cant bulk atm as i wont have control of my food for a few weeks, but i still hopped on this today and bench day felt great, i love the AMRAP, makes it feel like even though its easy weight you still get to put in some work.
    How come you hopped on this routine? I thought you said you got burned out doing PPL, yet you hop on a routine like this?
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  23. #113
    Registered User Broscientist88's Avatar
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    Originally Posted by SebastianMorar View Post
    How come you hopped on this routine? I thought you said you got burned out doing PPL, yet you hop on a routine like this?
    No, i said i burned out doing PPLPPL off, I can do 3 on 1 off just fine and have been for months. You misread my post in that thread.
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  24. #114
    Registered User Polyphemus's Avatar
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    Whats a 'paused bench press'? And what rep range do you do on accessory work?
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  25. #115
    Registered User Clamz's Avatar
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    yeah 5-3-1 is great when you increase the frequency and drop the frequent deloads.
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  26. #116
    Lighting of peace AlexRyan1's Avatar
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    Originally Posted by Polyphemus View Post
    Whats a 'paused bench press'? And what rep range do you do on accessory work?
    pause bench means pause at the chest for a moment before pressing not sure the exact time prob like 2 seconds to kill momentum
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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  27. #117
    Registered User KS98's Avatar
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    Very nice
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    Originally Posted by AlexRyan1 View Post
    pause bench means pause at the chest for a moment before pressing not sure the exact time prob like 2 seconds to kill momentum
    i wasn't sure about these either. I may have done them wrong. I placed the bar on my squat safties (about 1" off chest) and sort if did a dead press.
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  29. #119
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    final decision, i'm doing this when i'm back at bulking, with my accessory work


    if i really gain 60 and 30 kg respectively on the lifts i will love you 5ever OP


    edit: where is the best place to read up on the original 5/3/1 ?



    on and i'll pull sumo.
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    Originally Posted by Hamzzza View Post
    final decision, i'm doing this when i'm back at bulking, with my accessory work


    if i really gain 60 and 30 kg respectively on the lifts i will love you 5ever OP


    edit: where is the best place to read up on the original 5/3/1 ?



    on and i'll pull sumo.
    You can buy the kindle version if the book for cheap. Either 10 or 20 dollars.
    Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way.




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