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  1. #121
    . Hamzzza's Avatar
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    Originally Posted by DirtyTrickster View Post
    You can buy the kindle version if the book for cheap. Either 10 or 20 dollars.
    never bought stuff on the internet, won't set up apaypal just for that /10

    .pdf ?
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  2. #122
    Registered User Broscientist88's Avatar
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    Loving this, deadlifts felt awsome and i thought my lat work would suffer but not really. I feel deads more in my legs and my lats were relatively fresh for rowing and pulldowns. My only concern is that i wont be able to control my food for the next while and im probably in a deficit or at most maintenance. Hopefully this wont kill me before i get home.
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  3. #123
    Registered User Broscientist88's Avatar
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    Originally Posted by Hamzzza View Post
    never bought stuff on the internet, won't set up apaypal just for that /10

    .pdf ?
    You could always buy the actual book on amazon, i have a bookstore ordering in 5/3/1 and starting strength for me.
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  4. #124
    Strong geneswest's Avatar
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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.
    good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
    I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

    My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
    But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.
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  5. #125
    Registered User ngaah's Avatar
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    Originally Posted by geneswest View Post
    good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
    I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

    My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
    But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.
    You been lean bulking on this dude? Thinking of starting it. I like the idea of having certain goals set each time you step in the gym.

    Also mirin' lifts.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=163572511

    Lifts:

    Bench - 87.5x5
    OHP - 60kgx6
    Deadlift - 162.5kgx2
    Squat - 120kgx5

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  6. #126
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    Originally Posted by ngaah View Post
    You been lean bulking on this dude? Thinking of starting it. I like the idea of having certain goals set each time you step in the gym.

    Also mirin' lifts.
    I've been in around a 700 calorie surplus on average. So a bit more of an aggressive bulk, but who cares? I'll be cutting after my comp to get shredded.
    Thanks man.
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  7. #127
    Registered User ngaah's Avatar
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    Originally Posted by geneswest View Post
    I've been in around a 700 calorie surplus on average. So a bit more of an aggressive bulk, but who cares? I'll be cutting after my comp to get shredded.
    Thanks man.
    Yeah you made crazy gains anyway so probably worth it.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=163572511

    Lifts:

    Bench - 87.5x5
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    Deadlift - 162.5kgx2
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  8. #128
    Registered User Rabie72's Avatar
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    do u recommend a 1 day rest or 2 day? like 1,2,3,4,off,repeat, or 1,2,3,4,off,off,repeat.
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  9. #129
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    Originally Posted by Rabie72 View Post
    do u recommend a 1 day rest or 2 day? like 1,2,3,4,off,repeat, or 1,2,3,4,off,off,repeat.
    As little rest as you need. So if you are ready for squats or deadlifts after one day rest, then go for it.
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  10. #130
    Registered User Rabie72's Avatar
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    Originally Posted by geneswest View Post
    As little rest as you need. So if you are ready for squats or deadlifts after one day rest, then go for it.
    then it would be better to do 1,2,3,4,5,rest,repeat imo.
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  11. #131
    Registered User Broscientist88's Avatar
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    Originally Posted by Rabie72 View Post
    then it would be better to do 1,2,3,4,5,rest,repeat imo.
    crazy phucker
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  12. #132
    . Hamzzza's Avatar
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    Originally Posted by geneswest View Post
    good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
    I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

    My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
    But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.
    yup...i DL'd 200x3 but my true max isn't really much over it...so i would take 200 as my training max if i dont improve until then....125-130 for bench, 160 for squat...sth like that
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  13. #133
    Registered User ProgressIsGood's Avatar
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    OP I have a few questions:
    1. Did you see anyone else try this routine besides yourself?
    2. I train at home and don't have machines, will it be okay if I skip the machinhe chest press, cable rows and any other machine exercises? How bad will it effect my results?
    3. How much of a surplus I need? I really don't want to gain a lot of weight, just finished my cut, so will a modest surplus that will net a weight gain of 5kg per 6months be okay?
    My problem with weight gain is that I gain weight way too easily, and I have to really watch my step when I bulk or I gain a lot of fat.
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  14. #134
    Road to 210 2L8forGrace's Avatar
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    This is like my exact split save for some different add work.

    IMO I like GHR more than hamcurls but to each his own. You ever throw in bands, chains or board (for bench) type work for your lifts?
    Drop by my training log and follow my journey

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  15. #135
    Strong geneswest's Avatar
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    Originally Posted by ProgressIsGood View Post
    OP I have a few questions:
    1. Did you see anyone else try this routine besides yourself?
    2. I train at home and don't have machines, will it be okay if I skip the machinhe chest press, cable rows and any other machine exercises? How bad will it effect my results?
    3. How much of a surplus I need? I really don't want to gain a lot of weight, so will a modest surplus that will net a weight gain of 5kg per 6months be okay?
    Wendler has a "frequency project" which involves a higher frequency than the original and it has worked well for others. I made this version myself so I haven't seen anyone with results but I can guarantee it will work.
    And no that is no problem. My new gym has no machines either. Free weights are fine.
    And yes 5kg in 6 months is enough
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  16. #136
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    Originally Posted by 2L8forGrace View Post
    This is like my exact split save for some different add work.

    IMO I like GHR more than hamcurls but to each his own. You ever throw in bands, chains or board (for bench) type work for your lifts?
    I just joined a new gym which has bands and boards so I'll be sure to incorporate them into my lifts soon.
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  17. #137
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    Originally Posted by geneswest View Post
    Wendler has a "frequency project" which involves a higher frequency than the original and it has worked well for others. I made this version myself so I haven't seen anyone with results but I can guarantee it will work.
    And no that is no problem. My new gym has no machines either. Free weights are fine.
    And yes 5kg in 6 months is enough
    Oh so you just modified the assistance work?
    Also if you also don't have machines, what do you do instead? (if you do something instead)
    Last edited by ProgressIsGood; 07-29-2013 at 06:46 AM.
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  18. #138
    Registered User Skeeeeet's Avatar
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    so this is sort of like a bro split right
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  19. #139
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    Loving the workout - increased my intake to maintenance +10% to try to get things moving in the right direction.
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  20. #140
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    starting this today. thank you.
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  21. #141
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    I'm not sure if i'm reading this correctly; gonna start this in 2 weeks so correct me if i'm wrong.

    Compound lifts [Squats, Bench, OHP, Deadlifts] 3x5 (65%, 75%, 85% of 1RM?)

    Bench + Accessory Work, Squats + Accessory work, etc for days 1-4 and then you supplement squats or deadlifts on days 5-6?

    Also I don't get the 5 rep day, 3 rep day and 5.3.1 rep scheme, explain when I should do this? Cycles? etc? I've never ran Wendler's 5/3/1 before so if you could explain this to me it would help a lot, thanks.

    Looks like a solid program anyhow.
    BP: 305x1
    Squat: 385x1 Beltless
    Deadlift: 455x1 Beltess
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  22. #142
    South Pole elf DirtyTrickster's Avatar
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    Originally Posted by gangstamuzik View Post
    I'm not sure if i'm reading this correctly; gonna start this in 2 weeks so correct me if i'm wrong.

    Compound lifts [Squats, Bench, OHP, Deadlifts] 3x5 (65%, 75%, 85% of 1RM?)

    Bench + Accessory Work, Squats + Accessory work, etc for days 1-4 and then you supplement squats or deadlifts on days 5-6?

    Also I don't get the 5 rep day, 3 rep day and 5.3.1 rep scheme, explain when I should do this? Cycles? etc? I've never ran Wendler's 5/3/1 before so if you could explain this to me it would help a lot, thanks.

    Looks like a solid program anyhow.
    You don't base your lifts off of your max, you base them off of your training max which is 90% of your actual max.
    For example, your BP training max would be 157.5, or 160 if you round up. I'm going off of your signature.

    in this program, 5/3/1 revolves around 3 cycles.
    Cycle 1 - 5 reps at 65%, 75%, 85% of your TM
    Cycle 2 - 3 reps at 70%, 80%, 90% of your TM
    Cycle 3 - 5 reps at 75%, 3 reps at 85% and single at 95%.

    The original 5/3/1 allows you to do as many as possible on your last set, I think this program allows that also.
    The original 5/3/1 included a deload week, which is eliminated here.

    With this program you should lift 6 days a week. I do day 1,2,3,4,rest,1,2,3,4,etc

    the first cycle (day 1,2,3,4) you do Cycle 1 rep scheme
    rest
    2nd cycle (day 1,2,3,4) do Cycle 2 rep scheme
    rest
    3rd cycle (day 1,2,3,4) do cycle 3
    rest
    add 5lbs to upper body TM and 10lbs to lower body TM

    Go again


    Hope that wasn't too confusing. It's almost midnight and I just wrapped up my OHP day.
    Last edited by DirtyTrickster; 07-30-2013 at 07:41 PM. Reason: Wrong info - thanks wannabebigrick
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  23. #143
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    Originally Posted by DirtyTrickster View Post
    You don't base your lifts off of your max, you base them off of your training max which is 90% of your actual max.
    For example, your BP training max would be 157.5, or 160 if you round up. I'm going off of your signature.

    in this program, 5/3/1 revolves around 3 cycles.
    Cycle 1 - 5 reps at 65%, 75%, 85% of your TM
    Cycle 2 - 3 reps at 70%, 80%, 90% of your TM
    Cycle 3 - 5 reps at 75%, 3 reps at 85% and single at 95%.

    The original 5/3/1 allows you to do as many as possible on your last set, I think this program allows that also.
    The original 5/3/1 included a deload week, which is eliminated here.

    With this program you should lift 6 days a week. I do day 1,2,3,4,rest,1,2,3,4,etc

    the first cycle (day 1,2,3,4) you do Cycle 1 rep scheme
    rest
    2nd cycle (day 1,2,3,4) do Cycle 2 rep scheme
    rest
    3rd cycle (day 1,2,3,4) do cycle 3
    rest
    increase maxes by whatever is called out in page 1 of this thread
    re calculate your TM

    Go again


    Hope that wasn't too confusing. It's almost midnight and I just wrapped up my OHP day.
    do i just add 2.5/5kg to all lifts next cycle, or add 2.5/5kg to my training max and re-calculate (it's similar anyways) ?
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  24. #144
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    Originally Posted by Hamzzza View Post
    do i just add 2.5/5kg to all lifts next cycle, or add 2.5/5kg to my training max and re-calculate (it's similar anyways) ?
    add 2.5 kg/ 5lbs to OHP/Bench TM, 5 kg/ 10 lbs to Squat/Deadlift TM
    Check out my Madcow 5x5 Log:

    http://forum.bodybuilding.com/showthread.php?t=166952781
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  25. #145
    Registered User b0stonfan123's Avatar
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    for those of us that are on a weekly schedule...do you think i would hinder gains if we did 1,2,3,4 off, full body, off repeat? That way it is on a weekly schedule and then you can throw in a bodybuilding style day with high reps. I might run this, cool idea OP.
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  26. #146
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    yup, its a lot better for intermediates to have atleast 5 workouts a week. scrap OP's accessory work template though. use this instead:

    DAY 1- OHP

    Accessory Work:
    dips/close grip bench press 3 sets (if you do dips, make sure you keep your torso upright, and avoid too much use of the chest)
    chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
    dumbell/barbell row 3 sets (rotate every week or 2 weeks)
    tricep isolation 3 sets


    DAY 2- Deadlifts

    Accessory Work:
    leg press 3 sets
    back extensions 3 sets
    leg curls 3 sets
    hanging leg raises 3 sets

    DAY 3- Bench Press

    Accessory Work:
    incline barbell/dumbbell bench 3 sets
    chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
    chest supported row 3 sets (this exercise is essentially the reverse of a bench press)
    barbell/dumbbell curls 3 sets


    DAY 4- Squats

    Accessory Work:
    stiff legged deadlift 3 sets
    back extensions 3 sets
    leg extensions 3 sets
    hanging leg raises 3 sets
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  27. #147
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    Originally Posted by mrchinup View Post
    yup, its a lot better for intermediates to have atleast 5 workouts a week. scrap OP's accessory work template though. use this instead:

    DAY 1- OHP

    Accessory Work:
    dips/close grip bench press 3 sets (if you do dips, make sure you keep your torso upright, and avoid too much use of the chest)
    chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
    dumbell/barbell row 3 sets (rotate every week or 2 weeks)
    tricep isolation 3 sets


    DAY 2- Deadlifts

    Accessory Work:
    leg press 3 sets
    back extensions 3 sets
    leg curls 3 sets
    hanging leg raises 3 sets

    DAY 3- Bench Press

    Accessory Work:
    incline barbell/dumbbell bench 3 sets
    chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
    chest supported row 3 sets (this exercise is essentially the reverse of a bench press)
    barbell/dumbbell curls 3 sets


    DAY 4- Squats

    Accessory Work:
    stiff legged deadlift 3 sets
    back extensions 3 sets
    leg extensions 3 sets
    hanging leg raises 3 sets
    There was nothing wrong with the assistance work you don't need to change it that much
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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  28. #148
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    Will be following your model and have created a log titled "Flol's Workout Log" (Can't post link as I don't have 50 posts yet).
    Last edited by Flol; 07-30-2013 at 11:14 AM.
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  29. #149
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    Originally Posted by AlexRyan1 View Post
    There was nothing wrong with the assistance work you don't need to change it that much
    OP's assistance work has way too much pressing
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  30. #150
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    Intense program geneswest, nice!
    PR's -
    Squat: 400
    Bench: 250
    Deadlift: 465

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