Questing for beast numbers with 5/3/1

[SweetLou321]

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:
Bench-280
Squat-400
Deadlift-500

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.

Current split:
Day 1-Bench
Day 2-Squat
Day 3-Off/Conditioning
Day 4-Press
Day 5-Deadlift
Day 6-Off/Conditioning
Day 7-Off

Diet:
280-290g Protein
250-350g Carbs
80-100g Fats

Supps:
Multi
Vit D
Magnesium
Fish Oil
Sesamin
SizeOn/Xtend
Lit-up
Bulk Beta-alanine/Alcar

 

[SweetLou321]

5/3/11
Squat
Wave B
Workout:
15-20min Warm-up/Pre-hab
Squat
45x5
95x5
135x5
185x3
225x3
245x1
70-275x3
80-315x3
90-350x3
Bulgarian Split Squats
25x8
25x10
25x10
Goodmornings
95x10
95x10
115x10
Leg Raises
Bodyx15
Body+15x10
Body+15x10
Body+15x10
Leg Press Calf Raises
270x20
270x20
Cool-down/Foam Rolling:15min
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.

 

[SweetLou321]

5/4/11
Conditioning
10min warm-up
15min field sprints
10min cool-down
Notes: went about 90% today, didnt want to push my hamstring to much

 

[SweetLou321]

5/5/11
Push Press
Wave B
Workout:
A. Push Press+Chins
45x8
55x5/5
65x5/5
85x5/5
95x3/5
70%-115x3/5
80%-130x3/5
90%-145x6/5
B.Horizontal Pull-DB Row
40x12
50x12
60x12
70x10
C.Incline DB Press+Rope Pull-overs
45x12/50x12
45x12/50x12
55x10/50x12
D. Medial Delts+Tris-Oh Rope Ext+Side Laterals
60x15/15x12
60x13/15x12
60x12/15x12
E. Rear Delts+Bis-Face Pulls+Rope Curls
50x15/50x15
50x15/50x15
60x15/60x15
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.

 

[SweetLou321]

5/6/11
Deadlift 5/3/1
Wave B
Workout:
A. Deadlift
45x5
135x5
185x3
225x3
275x3
315x1
70%-340x3
80%-390x3
90%-435x3
B. Vertical Pull-Underhand pulldowns, light
100x10
100x10
100x10
100x10
C. Hamstring Lift-RDL with DBs
35x12
45x10
55x10
65x10 Still easing into my hamstring
Core Work+Forearms-Hanging Crunches with Forearm roller
Bodyx10/5x2
Bodyx10/5x2
Bodyx10/5x1
Bodyx10/5x1
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.

 

[SweetLou321]

Basic updated layout:

Bench day:
*25 Chins before Pressing
Bench 5/3/1+Chins
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

Squat day:
*3-5 sets of Box Jumps before Squating
Squat 5/3/1
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

Press day:
*25 Chins before Pressing
Press 5/3/1+Chins
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

Deadlift day:
*3-5 sets of Box Jumps before Deadlifting
Deadlift 5/3/1
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

 

[SweetLou321]

5/9/11
Bench
Wave C
Workout:
*Chins 25 total
Bodyx 9, 5, 5, 6
A. Bench Press+Chins
45x10
135x5/3
155x5/3
175x5/3
185x3/3
75%-205x5/3
85%-235x3/3
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
35x20
55x10
60x10
65x8
50x5 (Everything was done)
C. DB Rows
55x10
65x10
75x10
85x10
50x10 (Need to build a better mind muscle connection with my back)
D. BB Shrugs+Bicep Pull-downs
135x20/100x8
225x10/100x8
135x20
Cool-down: 5min
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.

 

[jacobcoile]

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!

 

[SweetLou321]

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.

 

[jacobcoile]

Hey thats great! Where is the Jim Q and A you mention. Think I'd like to read it.

 

[SweetLou321]

Here:
http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/

 

[jacobcoile]

Awesome! thanks, that's a lot of info there!

 

[SweetLou321]

Yea it is, its a good read. Between this and the basic layouts. Not much else needs to be covered i think lol

 

[SweetLou321]

5/10/11
Squat
Wave C
Workout:
A. Squat
45x5
45x5
135x5
135x5
185x3
225x3
275x3
75%-290x5
85%-330x3
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)
B. RDL
135x12
185x10
225x10
225x8
60 Dbsx10 (will use dbs for this from now on)
C. Bulgarian Split Squats
25x10
25x10
25x10
25x10
Hip AB/AD machines 120x15/40x12, 120x15/40x12
D. Hanging Crunchs
Bodyx12
Bodyx12
Bodyx12
Bodyx12
Cool-down: 10min
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.

 

[swollen87]

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

 

[SweetLou321]

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.
Thanks man

 

[swollen87]

Another thing I do from time to time is training lats with chest- I mainly did it to get my bench strength up, but I feel like that helped me as well.... ill be following

 

[SweetLou321]

I train lats twice a week. One with bench/chest i guess? then the other with press/delts/tris/chest again lol

 

[swollen87]

I train lats twice a week. One with bench/chest i guess? then the other with press/delts/tris/chest again lol

Lmao... there i go again.. brilliance

Giving you advice on training your already doing..... im shot out bro my bad


Ill keep coming

 

[SweetLou321]

Its fine man lol. They are good tips regardless. Most ppl would benifit from them. The weighted pull-ups will suck tho.

 

[SweetLou321]

5/11/11
Conditioning
I had planned on doing field sprints but me legs were very sore and motivation was down to i did
Workout:
10min Burpees in a HIIT fashion
10min Moutine Climbers in a HIIT fashion
Notes:
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

 

[Rodja]

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.

 

[SweetLou321]

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.

Not only do i enjoy eating protein/fats more then carbs, i feel better. At around 200-250 tops my muscles are full, energy is good. And i just feel better. I will continue to better my nutrition in time. Next steps will be removing ezeikel bread and oats due to gluten and focus on fruits, veggies, nuts, potatoes, rice for carbs. I read a lot on what you said about gluten and paleo and started switching over.

 

[Rodja]

The first week felt like a serious detox, but it's been smooth sailing even since then.

 

[SweetLou321]

Do you do no carb outside of fruits/veggies/nuts? or do you eat a moderate amount?

 

[WorkingClass]

Sub'd! Just started my 5/3/1 today. Good luck brotha!

 

[SweetLou321]

Thanks man! i love 5/3/1, im on my 7th or 8th cycle now. Still learning and growing.

 

[Rodja]

Do you do no carb outside of fruits/veggies/nuts? or do you eat a moderate amount?

I occasionally have some red potatoes, but that's it.

 

[SweetLou321]

Damn, thats hardcore. Ill just lower my carbs and aim for 200-225 for now. Im not ready for low low carb yet.

 

[kyoryoko]

I occasionally have some red potatoes, but that's it.

Yup, i'm pretty much the same. After switching to a lower carb diet about 4 weeks ago i'm pretty much adapted. Started 5-3-1 as well lol. Not doing the conditioning yet. Just coming off an injury so i'm trying to get back slow

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~

 

[kyoryoko]

double post

 

[SweetLou321]

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.

 

[SweetLou321]

5/12/11
Standing Press
Wave C
Workout:
*25 Chins before any pressing
Bodyx8, 5, 5, 7
A. Standing Press+Chins
45x10
45x5
55x5/3
65x5/3
95x3/3
75%-120x5/3
85%-135x3/3
95%-150x3 PR/Lat Pulldown Neutral Grip medium width, 150x8, 130x5, 110x7 dropset
B. Dips
Bodyx10, 10, 10, 10, 10
C. T-bar Rows, with the free bar in the corner and the closegrip handle
100x10
100x10
75x10
75x10
75x10
D. JM Presses+Pullaparts
95x8/30
95x8/20
95x8/25
95x5/25
E. Bicep Chins
Cluster set, Bodyx3, 2, 1, 1
Cooldown:5min
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.

 

[SweetLou321]

5/13/11
Deadlift
Workout:
Deadlift
75%-365x5
85%-415x3
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.
Ghetto GHR
Bodyx8, 8, 8, 8, 8
Walking Lunges
60x20 stepsx5 sets
Hanging Leg Raises
Bodyx8, 7, 5, 5, 5
Cool-down:10min min
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.

 

[Rodja]

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.

 

[SweetLou321]

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

 

[Rodja]

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

I prefer hypers to a rigged GHR. It's a bitch to hold the weight that you really need, but you also get some posture benefits with it, too.

 

[SweetLou321]

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

 

[SweetLou321]

So one of my good powerlifting friends recommended i try barbell glute bridges, does anyone see an issues of deadlift day being.
Deadlift 5/3/1
Barbell Glute Bridges
Leg Raises
if you got any suggestions and keeping it simple let me know.

 

[WorkingClass]

So one of my good powerlifting friends recommended i try barbell glute bridges, does anyone see an issues of deadlift day being.
Deadlift 5/3/1
Barbell Glute Bridges
Leg Raises
if you got any suggestions and keeping it simple let me know.

Looks good. You could maybe throw in some lunges too. After bridges.

 

[SweetLou321]

Looks good. You could maybe throw in some lunges too. After bridges.

I was thinking that actually. I was looking at wendlers templates and he seems to prefer 3 total lifts perday, was trying to stick to that, but i can add some lunges.

 

[SweetLou321]

Ok well i got a better idea what to do after talking to a few competitive powerlifting friends. I will start goodmornings after deads and if they dont feel right ill do glute briges instead. My back volume was increased to much to fast. I will do 25 chins before or during my main pressing moves, kroc rows on bench day and more chins on press day. Direct trap/upper back work will take a back seat this cycle as my body adjusts. Thrashing my upper back leaves me with poor tightness on squat day and no pop and power on deadlift day. They also said to lower volume a lil each week as i progress to wave c since im not using drugs so i need to not exhausted my bodies recovery abilities. After this next cycle ill add trap/upper back work directly again. Also im down to only JM presses for direct tricep work since im doing a lot of pressing and dips. Thanks all.

 

[SweetLou321]

5/16/11
Bench
Wave D
Workout:
*25 Chins before pressing
Bodyx11,6,7,1
A. Bench
45x5/3
95x3/3
40%-115x5/3
50%-135x5/3
60%-165x5/3
B. Flat DB Press
60x10
60x10
60x10 (really moved thru these sets)
C. Kroc Rows
40x10, 60x5, 80x2
100x15
100x12 Goal is 25 reps before i move up weight
D. JM Press
95x8
115x10
135x8
185x3, 135x7 Still learning my grove for these and testing weights to see what feels right.
Bicep Chin Cluster set, Bodyx3,3,3
Notes: Was gonna deload this session 100% percent but i felt really good and wanted to test a few things out. Learning kroc rows and jm press right now, they will be good indicator lifts so ill be focusing on them, the db presses felt good today and quick, got good leg drive on all my pressing sets. Im starting to use MAP today, I wish i had unflavored bcaa bc the MAP plus xtend is quite strong and with lit-up as my pre-wo its horrible to get all three in pre-wo. Will learn timing ect for now.

 

[jacobcoile]

Ok well i got a better idea what to do after talking to a few competitive powerlifting friends. I will start goodmornings after deads and if they dont feel right ill do glute briges instead. My back volume was increased to much to fast. I will do 25 chins before or during my main pressing moves, kroc rows on bench day and more chins on press day. Direct trap/upper back work will take a back seat this cycle as my body adjusts. Thrashing my upper back leaves me with poor tightness on squat day and no pop and power on deadlift day. They also said to lower volume a lil each week as i progress to wave c since im not using drugs so i need to not exhausted my bodies recovery abilities. After this next cycle ill add trap/upper back work directly again. Also im down to only JM presses for direct tricep work since im doing a lot of pressing and dips. Thanks all.

that sounds great man! Never knew much about this type of training but the more I read here in your log the more sense the procedures make to me.
Keep kicking it!

 

[SweetLou321]

Yea man, its a lot different then training for bodybuilding. Thanks!

 

[Rodja]

Yea man, its a lot different then training for bodybuilding. Thanks!

It's also a hell of a lot more fun than BB'ing.

 

[SweetLou321]

Hell yea it is! I love preforming and challenging myself, not going to get a nice bicep pump.

 

[SweetLou321]

5/17/11
Squat
Wave D
Workout:
Squat
45x5
135x5
40%-165x5
50%-195x5
60%-235x5
Squat again, to workout an form and bar placement
135x10, 10 ,10
Hypers
Body+25x12, 12, 12
Rope Crunch
100x20
120x15, 15, 15, 15
Notes: Was dragging today, horrible nights sleep. Gonna stop using lit-up for a lil and see if that helps, also add more mag.

5/18/11
Conditioning
Workout:
15 Field Sprints, took 25min will aim to get it to 20min then add 5 more sprints, ect
Notes: I dont have any hills near me here in FL, maybe ill use one of the many bridges near me? Good idea or no?
Also again, bad sleep. Gonna up the mag again. Up to 1500mg before bed with no issues, tonight will be 2000mg. Also i ran out of my sizeon mp. Sizeon is one of my fav supps all around, BUT im cheap and dont want to spend money right now. So i will be doing xtend pre/post as layne norton does like i use to. If recovery is the same I will save my cash. 5-10g Pre and 10g Post with 30-40g carbs from fruit, gatorade, baked lays, or whatever really. Ill try to avoid pure sugar tho.

 

[SweetLou321]

5/19/11
Press
Wave D
Workout
25 Chins Before Pressing
Press
45x5/3
55x5/3
75x5/3
95x5/3
115x5/3
Dips
Bodyx10/10/10
Cable Rows
60x15/15/15
Vbar Extensions+Pullaparts
80x13/25
80x12/25
80x12/30
Barbell Curls
45x10,10,10
Notes: Just a deload session

5/20/11
Deadlift
Wave D
Workout:
Deadlift
45x5
135x5
185x5
225x5
285x5
Goodmornings
135x10, 10, 10
SL Leg Press
270x10,10,10
Leg Raises
Bodyx7, 6, 5, 5, 5
Notes:Feeling Stronger on Goodmornings

 

[SweetLou321]

5/23/11
Bench
Wave A
Workout:
25 Chins Before Pressing
Bx11, 8, 5, 1 need better contractions on these
A. Bench
45x5/3
135x5/3
155x5/3
65%-185x5/3
75%-210x5/3
85%-240x5/3 Quick and easy, no ac joint issues
B. DB Press
60x10
70x10 PR
70x5 no leg drive
60x10
60x10
C. Kroc Rows
45x10
65x10
85x5
100x20 PR
100x15 not to failure
D. JM Press
95x10, 10, 10 ,10 I tried 135 but my wrists couldnt take the angle and weight, i really wanna master this movement
Bicep Chins Cluster Set-Bodyx 3, 3, 3, 1
Notes: Came into this session mentally ready. Killed the bench weight, will start pushing for PRs again. Got a huge PR on kroc rows, chalk helped a ton. I could feel the effects of lowering my carb intake about half way thru the DB Presses, but its ok. Enjoyed it.