my 5/3/1 experiment
- 07-15-2009, 01:32 PM
my 5/3/1 experiment
I am giving 5/3/1 a go, just finished my first week. I am following the periodization bible for my assistance work, with a twist. Even though i am 235 at 5'9", at maybe 14/15% bf, I want to gain some lean mass naturally and still compete at 242. With that in mind, I am playing with my rep ranges during assistance work.
On week 1 I am doing 5x16, week 2 5x12, week 3 5x8, and on week 4 just bw exercises, 5x20 (for my assistance work). Each week I'll be upping the weight, so i am mixing some hypertrophy with strength over the course of a 4week cycle, then starting again.... for some exercises this scheme doesnt make sense, like GMs and front squats, so there i do a straight 5x8.
on week 4, my workouts will be DE sessions for all my primary lifts, 8x3@60%. I should know within a month or two if i am gaining the mass I hope.
BTW, anyone tried the Spud GM strap? just used mine for the first time. while it was less weight than what i do in a standing GM, I was able to use strict form which I cant on regular GMs (it's more of a squat-morning regarless of weight), and I really activated the hammies. The change in center of gravity makes for an interesting exercise, and since mine follow my squats, its nice to save the upper back and shoulders from additional strain.
- 07-15-2009, 07:02 PM
07-15-2009, 08:57 PM
Hey Boro, to answer your q's
on DE week I'll just use straight weight, no bands/chains
the strap I picked up at liftinglarge dot com, i also picked up the Spud towel strap, using that for face pulls....
my accessory work looks like this
DB Floor Press
on bench and MP days i am a little heavy on accessory work, I am trying to bring up my upperback as my bench stalls between the 90degree elbow and the lockout, it comes off the chest just fine.
07-16-2009, 11:00 AM
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