Questing for beast numbers with 5/3/1

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    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:
    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

  2. Professional Member
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    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.
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    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
    •   
       

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    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.
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    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.
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    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
  7. Professional Member
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    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.
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    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!
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    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.
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    Hey thats great! Where is the Jim Q and A you mention. Think I'd like to read it.
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    Awesome! thanks, that's a lot of info there!
  13. Professional Member
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    Yea it is, its a good read. Between this and the basic layouts. Not much else needs to be covered i think lol
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    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.
  15. Senior Member
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    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
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    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
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    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
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  18. Professional Member
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    I train lats twice a week. One with bench/chest i guess? then the other with press/delts/tris/chest again lol
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    Quote Originally Posted by SweetLou321 View Post
    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
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  20. Professional Member
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    Its fine man lol. They are good tips regardless. Most ppl would benifit from them. The weighted pull-ups will suck tho.
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    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
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    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
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    Quote Originally Posted by Rodja View Post
    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.
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    The first week felt like a serious detox, but it's been smooth sailing even since then.
    M.Ed. Ex Phys
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    Do you do no carb outside of fruits/veggies/nuts? or do you eat a moderate amount?
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    Sub'd! Just started my 5/3/1 today. Good luck brotha!
  27. Professional Member
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    Thanks man! i love 5/3/1, im on my 7th or 8th cycle now. Still learning and growing.
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    Quote Originally Posted by SweetLou321 View Post
    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.
    M.Ed. Ex Phys
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    Damn, thats hardcore. Ill just lower my carbs and aim for 200-225 for now. Im not ready for low low carb yet.
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    Quote Originally Posted by Rodja View Post
    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~
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    double post
    Last edited by kyoryoko; 05-11-2011 at 08:27 PM. Reason: double post
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    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.
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    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.
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    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.
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    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
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    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
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    Quote Originally Posted by SweetLou321 View Post
    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.
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    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
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    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.
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    Quote Originally Posted by SweetLou321 View Post
    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.
    Last edited by WorkingClass; 05-14-2011 at 10:15 AM. Reason: Grammar
  

  
 

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