Questing for beast numbers with 5/3/1
- 05-04-2011, 12:00 AM
Questing for beast numbers with 5/3/1
Hello all, I wanted to put a log up to have something to add to the site.
Im 20 years old, 5'9 185-190lbs.
Goals by August:
Im currently using 5/3/1 going on 7 monthes now
All tips and help accepted, im trying to get my numbers and size up. I want to compete in a powerlifting meet and place well within a year from now.
- 05-04-2011, 12:06 AM
Bulgarian Split Squats
Leg Press Calf Raises
Notes: I strained my right hamstring a week ago, and ive been taken it kinda easy on it, today i was gonna squat light and get blood in the area and ended up feeling great and killed the squats. I also squat to a box that is below parallel to make sure im getting depth. Took the rest of the session easy after squats. Lit-up is sweeeet.
- 05-08-2011, 12:50 PM
15min field sprints
Notes: went about 90% today, didnt want to push my hamstring to much
05-08-2011, 12:57 PM
A. Push Press+Chins
B.Horizontal Pull-DB Row
C.Incline DB Press+Rope Pull-overs
D. Medial Delts+Tris-Oh Rope Ext+Side Laterals
E. Rear Delts+Bis-Face Pulls+Rope Curls
Cool-down:10min stretching foam rolling
Notes: Got some much needed advice from a local powerlifter who is also using 5/3/1. Im feeling very overtrained at this point. I asked him a few questions. Got some new ideas and will back off this weekend from all training and rest and eat. New layout will be much more simple.
05-08-2011, 01:03 PM
B. Vertical Pull-Underhand pulldowns, light
C. Hamstring Lift-RDL with DBs
65x10 Still easing into my hamstring
Core Work+Forearms-Hanging Crunches with Forearm roller
Cool-down: 15min stretching foam rolling
Notes: I was so fatigued in this session, ready to sleep my weekend away lol. I had to amp myself for the 435 deads, use visuallization and a few hard slaps and got the weight up. Diet has been increased lately, higher fats and a lil more carbs.
05-08-2011, 01:09 PM
Basic updated layout:
*25 Chins before Pressing
Bench press variation-Flat DB Press-4-5 sets 8-15 reps
Horizontal Pull-DB Rows-4-5 sets 8-12 reps
*Upper back/bis-Shrugs+Bicep Chins
*3-5 sets of Box Jumps before Squating
Hamstring/Post Chain-RDL/Goodmorning-4-5 sets 8-12 reps
Quads Lift-Lunges/Leg Press-4-5 sets 8-15 reps
Core Work-4-5 sets 10-15 reps
*25 Chins before Pressing
Incline Press+Vertical Pull-Incline DB+Lat Pull-4-5 sets 8-12 reps
Dips-3-5 sets 6-15 reps
*Upper Back+Tris-Face Pulls+Pushdowns
*3-5 sets of Box Jumps before Deadlifting
Hamsting/Post Chain-Glute Ham Raises-4-5 sets 8-12
Quads Lift-Lunges/Leg Press-4-5 sets 8-15
Core Work-4-5 sets 10-15
Thats about it, the (*) is for lifts ill do as needed, which right now is a lot.
Updated diet: 270-290g Protein, A lot of carbs 300-400+, 90-130+ fats. Goal is to eat alot and get fat lol, not really but push my limits regardless. Ill also be using wendlers diet recommendations lol
05-09-2011, 10:09 PM
*Chins 25 total
Bodyx 9, 5, 5, 6
A. Bench Press+Chins
95%-260x1/3 (that went up easy, coulda done more but dont want to tax my shoulder to much right now)
B. Flat DB Press
50x5 (Everything was done)
C. DB Rows
50x10 (Need to build a better mind muscle connection with my back)
D. BB Shrugs+Bicep Pull-downs
Notes: I was very ready for this session today. The weekend off really helped. I love my lit-up and 2 scoops really set me off today. I really need to work on my upper back/lats. So my chin/lat pull volume will increase over the next few cycles while my pressing volume will stay the same or lower. AC joint on left side flared up today, most likely from the pull/push supersets. Tips on how to increase chin and lat strength welcome.
05-09-2011, 10:37 PM
Good numbers bro! I wish you the best with your goals. Wish I had advice bout the lat strength but to be honest I'm still learnin lol. Ne way I'm subd. keep it up!
05-10-2011, 09:21 AM
Thanks man! With the way things look ill have my goals reached by june or july. Current bench: 275 squat: 385 deadlift: 485
My upper back feels yesterdays workout. Ill just keep up what Jim outlined in his Q and A and just do chins before any pressing and chins in between pressing sets.
05-10-2011, 09:37 AM
05-10-2011, 09:47 AM
05-10-2011, 09:57 AM
05-10-2011, 10:00 AM
Yea it is, its a good read. Between this and the basic layouts. Not much else needs to be covered i think lol
05-10-2011, 09:56 PM
95%-360x1 (dont want to push my hamstring yet, these low bar squats do wonders for strength but i cant seem to get my quads to fire right, hams and glutes do tho)
225 High Bar Squat ATGx5 (There are my quads lol)
60 Dbsx10 (will use dbs for this from now on)
C. Bulgarian Split Squats
Hip AB/AD machines 120x15/40x12, 120x15/40x12
D. Hanging Crunchs
Notes: Good session today, im really digging this lit-up. Ive got some gyno issues so i will so how this stuff treats those conditions at 4 times a week or (3g 4x a week). Also i need to dilute my SizeOn MP more, 1 liter isnt enough, i think 1.5 would be perfect. SizeOn is my favorite supp outside of basics. But i killed this session. The 360 squat quick and easy, i squat to a box that sits a lil below parallel so i hit depth. Im still trying to find my sweet spot for my hand placement and what not for low bar squats since they are new to me. Only been doing them in the last year, before it was all high bar.
05-10-2011, 11:36 PM
Didn't know about your log, lol shoulda told me !
Keep it up brosef
Edit: about the lat strength, ive found doing weighted Pullups wide and strict have helped my lays immensely... along with Pullovers... I used to do Pullups with one plate, now I do em w 3 plates
05-11-2011, 12:08 AM
Oh lol, i dont advertise much.
Thanks ill add some weighted pull-ups in once a week or every other week. I can do them to wide bc of my AC joint issues, that hurts more then any move. I can handle pull-overs. My upper body workouts will become back+extra at this rate lol.
05-11-2011, 12:26 AM
05-11-2011, 12:27 AM
I train lats twice a week. One with bench/chest i guess? then the other with press/delts/tris/chest again lol
05-11-2011, 01:18 AM
05-11-2011, 11:17 AM
Its fine man lol. They are good tips regardless. Most ppl would benifit from them. The weighted pull-ups will suck tho.
05-11-2011, 05:44 PM
I had planned on doing field sprints but me legs were very sore and motivation was down to i did
10min Burpees in a HIIT fashion
10min Moutine Climbers in a HIIT fashion
That sucked, but didnt tax my legs as much as sprints do, good session. Hope ill be ready mentally for tomorrow. Diet lately has been more protein/fats and lowered carbs. I find myself not enjoying carbs anymore. They just dont appeal to me. I still eat about 200g on off days of oats, rep potatoes, eziekel bread, fruit, veggies, baked lays. And about 250-300 on training days of the same foods plus the 40g from sizeon during the workout. These numbers may decrease even more unless i find some carbs i actually want to eat. Muscle fullness has not suffered from lowered carbs, actually its up from the increase in fats/cals
05-11-2011, 05:55 PM
Nice to see more people catching on to the higher fat/protein and low carb route. Most people do not need the amount of carbs that they think they need unless they are a competitive performance athlete.
M.Ed. Ex Phys
05-11-2011, 06:11 PM
05-11-2011, 06:20 PM
The first week felt like a serious detox, but it's been smooth sailing even since then.
M.Ed. Ex Phys
05-11-2011, 06:39 PM
05-11-2011, 06:44 PM
05-11-2011, 06:51 PM
05-11-2011, 07:57 PM
05-11-2011, 08:02 PM
Damn, thats hardcore. Ill just lower my carbs and aim for 200-225 for now. Im not ready for low low carb yet.
05-11-2011, 08:13 PM
I'm sure when you get deeper into your cut and the carbs drop back further you'll feel the higher fat/protein % of your diet really give you more stable energy.
I eat a half a sweet potato usually baked or fried in olive oil after my workout. And that's all. Plus maybe about 2lbs of veggies. I probably intake about 40g carbs from veggies, and around 20-40g from starch on workout days.
Good luck dude! I'm in~
05-11-2011, 08:18 PM
05-11-2011, 08:21 PM
Im not cutting, im just eating to my likes and dislikes. I eat about 3000-3750 cals depending on the day and my activities. Ill just be eating more fats and moderate carbs for now, 200-225 on workout days, lower on off days.
05-12-2011, 10:08 PM
*25 Chins before any pressing
Bodyx8, 5, 5, 7
A. Standing Press+Chins
95%-150x3 PR/Lat Pulldown Neutral Grip medium width, 150x8, 130x5, 110x7 dropset
Bodyx10, 10, 10, 10, 10
C. T-bar Rows, with the free bar in the corner and the closegrip handle
D. JM Presses+Pullaparts
E. Bicep Chins
Cluster set, Bodyx3, 2, 1, 1
Notes: Had an amazing session today, my ac joint flared up a lil but i hit a pr on press and just killed the rest. JM presses will take some time to learn and develop a solid mind muscle connection, but they felt good today, just playing with them. I ran out of sizeon mp and instead of buying more...i used some xtend and map i have already. Did 1 scoop map with 3 scoops xtend. Tasted good and worked better then sizeon id say. Will continue this routine for the week. After my deload i might try 1 scoop map with 5g bcaa pre and the same post. Time will tell.
ALSO, to anyone that is using 5/3/1 and doesnt have the book. buy it and read it, its amazing.
05-13-2011, 08:03 PM
95%-460x0, couldnt lock it out, got it above my knees, grip was strong, but couldnt push my hips through. Took some advice from a local powerlifter, reduce overall bs and need to hit my glutes more.
Bodyx8, 8, 8, 8, 8
60x20 stepsx5 sets
Hanging Leg Raises
Bodyx8, 7, 5, 5, 5
Notes: Gonna lighten up deads for next cycle and start with a good amount of volume in assistence work and cut back as i reach wave c. Upper back was way to sore today, need to figure that out too.
Also can anyone tell me the best way to use map? i have a container of it, i wanna use it the right way and see if the price and continued usage is worth the cash. Im trying to reduce supps to pure basics and go from there. Thanks
Im gonna go read the 5/3/1 book again.
05-13-2011, 09:03 PM
Responded to your PM. Definitely hit some more weighted core work (e.g. standing cable crunches) and a some hypers. They're more of restorative lifts, but have helped me to make some big jumps in core strength and stability.
M.Ed. Ex Phys
05-13-2011, 09:27 PM
Standing Cable Crunches? ill look em up. Hypers? i already do Goodmornings or RDL and GHR each week, so hypers would benifit on top that? Ill just superset set it with some core work
05-13-2011, 09:31 PM
05-13-2011, 09:37 PM
Oh so since i dont have a glute ham machine/station at my gym you would prefer a hyper over that? I can swap until my gym gets one. They are in the process of setting up a back room for powerlifting (chalk, deadlift station, power racks, prowlers, sleds, tires, bands, GHR, ect) Thanks rodja
05-13-2011, 10:13 PM
So one of my good powerlifting friends recommended i try barbell glute bridges, does anyone see an issues of deadlift day being.
Barbell Glute Bridges
if you got any suggestions and keeping it simple let me know.
05-14-2011, 10:14 AM
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