my 5/3/1 experiment - AnabolicMinds.com

my 5/3/1 experiment

  1. rxp1997's Avatar
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    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.

  2. borobulker's Avatar
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    Quote Originally Posted by rxp1997 View Post
    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.
    I am loving the 5/3/1. I wish I would have jumped on it when it came out. Check my log. Tates periodization bible kicks ass....

    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.
    I increase 5lbs upper body, 10lbs lower body.

    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.
    With bands or chains?

    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.
    I honestly was going to ask about it. It looks killer. I need one now. Where did you pick it up from?
    Ill be following, please log.
    \\ USPlabs Alpha Ginger //
  3. rxp1997's Avatar
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    5'9"  230 lbs.
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    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

    Military Press
    DB Floor Press
    Pushups
    DB Rows
    Facepulls
    Triceps extension

    DL
    GHRs
    Front Squats
    AbWheel
    Situps

    Bench
    DB Inclines
    Hammer Dips
    LatPulls
    Kelso Shrugs
    JM Press

    Squat
    GMs
    Front squat
    AbWheel
    SideBends

    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.
    •   
       

  4. borobulker's Avatar
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    That is a ton of volume... i like it...
    \\ USPlabs Alpha Ginger //

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