5/3/1 Hypertrophy Template log - from bodybuilding to functional strength training

[Gutterpump]

5-3-1 Hypertrophy template log - Strength Training with a focus on Hypertrophy and Conditioning (basically, recomp while gaining strength)

I changed the title. Not going with Big But Boring, but instead doing the Hypertrophy template modified to my own needs and available equipment.

So this is my first ever log I've done anywhere... Figured since I've gotten more serious lately I may as well log everything to keep myself motivated and share as I go. Going to keep this as detailed as I can.

I've gotta say first, I'm a fairly big guy, but my lifts aren't as strong as I'd like them to be, and I'm not as conditioned as I'd like to be. That's why I'm doing 5/3/1 after 1 month of intense SS (Ripptoes program), but adding in high volume assistance work and some cardio/conditioning work, ramped up over time. I'll be trying to keep the conditioning interesting and switch between aerobic and anaerobic. Fasted morning sprint work when I can, and heavy prowler sprints after workouts depending on how much gas is in the tank. Usually I won't use the 'no gas in the tank' excuse though, and just push myself.

Previous & Current Sports (before lifting, etc)

So just a little background here. Always been really competitive, born into a competitive sports family (on both sides), so I've always been taught to push as far as I can from an early age.

Ski Racing (come from an olympic family, 2 relatives were placed in top 5 in GS, one is gold medal winner)
Snowboarding - been doing it since I was 13, basically - when it first started, I raced, coached, but stuck to mainly freestyle/park riding. This was and still is my passion.
Skateboarding - haven't in ages, used to for years into college
Football - played in Junior High but it was banned at my HS =( thus, the end of this
Hockey - daily road hockey in the winter growing up, grandfather is a Stanley cup winner x2
Basketball - stopped in HS for some reason, my big bro is a college bball coach, I coulda had a great chance here I guess, but my heart wasn't into it.
Tennis - have played for years, since I was a kid, still play now
Golf - once in a while

Stats:

Age: 33
Height: 6'2"
Weight: 235 pnds
BF%: 16-18%

Longterm Goals:

220 pnds
10% BF or less
Strong as f^ck
Conditioned like whoa

Been lifting on and off for 5 years now, but never kept up with my strength work. Did a lot of variation and volume, and a lot of HST training, but not very strict to the program. In fact, I never really followed any specific program until recently, now it's time to get serious and cause some real damage.

Current Supps:

Millenium Sports Technologies

MVP/ZMK
Athlytes
Cordygen Ultra V02
RPG

-
Nutraplanet NA-RALA
Grapeseed extract
Xtend
Animal Flex (probably the most cost efficient broad-range joint supplement I could find)
Isopure whey
Avant Sports SuperCarb
TD Magnesium Oil
-

Extras / General Health:

Jarrow SAMe (800mg daily)
Methyl-folate (800mcg daily)
Vitamin D (24000iu / 12000iu daily - raising my levels currently then switching to 12000iu)
Zinc Picolinate (as needed)
P5P - (50mg daily)


I'll revisit this later in case I'm missing anything.

Yesterday was my first day of 5-3-1. Will post up my log and plan later and am always looking for feedback. Still trying to figure out the best assistance lifts, but this will likely change overtime. Keep in mind, I'm starting lighter on my lifts - to address any weaknesses and just following Wendler's advice. Some of the assistance lifts that I'm choosing are new to me too... so the ego has been left at the door on this log. This will be all about motivation and progression, while focusing on functional strength and keeping some size while working on weak points in my physique. Sounds like a lot, cos it is lol.. but those are my goals.

BTW: I train at a gym that uses only free weights. Barbells, kettlebells, dumbbells, prowler, sled, tires, bands, chains - and the best thing - PLENTY OF CHALK. All oldschool here. All barbell work is with bumper plates, so training till failure ain't no big thang here. The gym is made for lifting some heavy ass weight. Most assistance lifts will be compound moves. Rarely any isolation, but maaybe one or two per session if I feel I need it.

[Gutterpump]

Posting my template and first two logged days tomorrow. Freakin beat and have a big project due tomorrow.

[GeekPoop]

whats your current lifts at?

[Gutterpump]

My 1 Rep Maxes:

Squat: 400
Deadlift: 410
Bench: maybe 250 - SUCKS!! - chest is my weak spot, I always used to lift for volume on chest otherwise it just blows up my delts
OH Press: 150 (this is very low because my form has been wrong in the past. I was pressing too far forward and able to do 225 easily for reps, seated though. I'm focusing on strict OH press form as in the image below. PS this isn't me in the pic)



Posting my logs soon for Day 1 and Day 2, but will post up the routine first. I've been so busy this week so it's been tough to get it all up online. I'm working out 3-days a week, so day 1 was OH Press as my 5/3/1 and Day 2 was deads for 5/5/5...and it killed.. I'm going to start hating the 5-rep day.

So far my top 200m Prowler push (on the high bars) is over 600 pounds.

[Gutterpump]

The Master Template!!

Week 1

Wave 1 - Warmup, 65% x 5, 75% x 5, 85% x 5+

Monday

OH Press - 3x5

Assistance Lifts:

Rear Delt DB Flies (seated) - just a couple light sets during warm ups before OH press
Dips - 4x8 (neglected these in the past, need to work my way up, I'm heavy and my tri's/elbows are a lil weak atm, these will not be weighted)
Barbell Upright Row - 4x10
Bent over BB row (to the neck - like a facepull) - 4x10
Behind the Back Barbell Shrugs - 4 x 8 (note: hold at the top for 5 seconds)

Conditioning:

Prowler sprints (medium weighted)

--------------------------------------------

Wednesday

Deadlift -3x5

Assistance Lifts:

BB Rows - 4x10 this will depend on the condition of my lower back after deads
Chins - 4x10 or whatever I can do (hopefully I will get some strength gains here, I suck at chins and pullups, combination of my weight and having never really done these before)
Good Mornings - 4x10 (these are new to me - I hope my lower back can take it after heavy deads)
Hanging Leg Raises - 4x15

--------------------------------------------

Friday

Bench - 3x5

Assistance Lifts:

Incline Bench - 4x10 (my gym doesn't have an incline bench, so I will try to improvise by using some bumper plates to jack up one end of the bench)
Dips - 4x8
DB Bench Press - 4x10
DB Flies - 4x10
Pushups (with chains) - as a finisher maybe, this is new to me

Conditioning:

Prowler sprints (heavy weighted - 600+ pounds)
Prowler pushes (medium weighted - 320-360 pounds - sprint 100m into a push/release)

-----------------------------------------

Week 2

Monday

Squat - 3x5

Assistance Lifts:

Front Squat - 4x10
GHR - 4x10
Plate Pulls/sled - ? not sure yet
Weighted Sit Ups - 4x10

Conditioning:
Prowler sprints (medium weighted - 320-360pnds)


How does this look so far for assistance lifts, etc? Looking for any and all feedback and criticism!!
I will complete the rest of the weeks/1st cycle's details and add soon. I have most of it on paper. I haven't added in details about morning cardio, or added the rest of my planned conditioning in yet, except for on the 1st OH Press day.

[Gutterpump]

I can't forget this.... DIET

I will be steering towards a mostly Paleo diet, with some exceptions. I'll post more later about what I will typically be having. Maybe I can log the recipes I try and post pics too, depending how they turn out.

[Bnatural]

24000iu of vit d?

[Gutterpump]

24000iu of vit d?

Yes, just for a short time, then going back down to 12000iu per day for long term use. My levels are a bit low, it takes a lot to raise them. The FDA's recommended daily intake is not nearly enough, and 24000iu per day is not at the toxic level. I've edited the post to clear it up.

[GeekPoop]

if i could... id like to make a couple suggestions.

start your week with the BP not the OHP. i suggesting this cuz you use your shoulders and back lots when youre benching. Another reason Im suggesting this is because youre doing a lot of back and rowing movements on OHP day, itll prolly effect your bench sooner or later. Got a lot of overlaping assistance stuff as well, dips 4x8 twice a week? id either do a heavy dip day liek 3 x 5-8 and another of 5 x 10-15 if you wanna keep it like that.

Like DL day... you may wanna swap out BB rows for just DB rows and put them behind pullups. Im usually pretty tired after DLing and doing heavy bb rows is prolly the last thing i want to do next. I usually do some type of leg press after squatting as well or 2x8 box squats if im hell bent on squatting after a main lift. maybe you'll be fine but this jus from my experience with this.

[Gutterpump]

LOG ENTRY 1 - 06/20/11

Monday

Started off with mobility work. My traps are tight and I have an old injury from snowboarding in my left (forward) shoulder. It doesn't necessarily cause pain as it's not a recurring injury, but the shoulder is crunchy. Arm rotations and PVC pipe stretching.

OH PRESS

Warmup -
Rear delt flies (sitting) - 15 pounds x 12 x 2
OH Press - bar x 15 x 2

Keeping things light, focusing on form - proper Overhead press form is new to me.

5x65
5x85
5x105

*notes: eeeeeeeeeeeasy

Dips

10 x bodyweight (235)
8 x bodyweight (235)
6 x BW (235)
5 x BW (235)

BB Upright Row

Keeping things light again until I can assess how much assistance I can do
10 x 65
10 x 65
10 x 65
10 x 65

Bent Over Barbell Rows (* bar to the neck - focusing on upper back / traps / rear delts)

10 x 65
10 x 65
10 x 65
10 x 65

Behind the Back Barbell Shrugs

10 x 135 (holding at top for 5 secs)
10 x 135 (holding at top for 5 secs)
10 x 135 (holding at top for 5 secs)
10 x 135 (holding at top for 5 secs)

Conditioning / finishing

Prowler (total weight = 345 pounds) X 200m sprint (*notes - LIGHTWEIGHT - felt easy)
4-5min break
Prowler (total weight = 445 pounds) x 200m sprint

DONE


------------------------

overall notes* LOTS of volume today. Seemed like an easy workout. We'll see how I feel in the next days though lol

[Gutterpump]

if i could... id like to make a couple suggestions.

start your week with the BP not the OHP. i suggesting this cuz you use your shoulders and back lots when youre benching. Another reason Im suggesting this is because youre doing a lot of back and rowing movements on OHP day, itll prolly effect your bench sooner or later. Got a lot of overlaping assistance stuff as well, dips 4x8 twice a week? id either do a heavy dip day liek 3 x 5-8 and another of 5 x 10-15 if you wanna keep it like that.

Like DL day... you may wanna swap out BB rows for just DB rows and put them behind pullups. Im usually pretty tired after DLing and doing heavy bb rows is prolly the last thing i want to do next. I usually do some type of leg press after squatting as well or 2x8 box squats if im hell bent on squatting after a main lift. maybe you'll be fine but this jus from my experience with this.

Thanks for the feedback.

I will try to switch things up (order wise) after my first deload, since I've already started.

I'm not doing weighted dips, can't do them, so it's not toooo bad doing dips twice per week I think. I am only doing this because I am on a 3-day program and not benching every week at times. I am also not doing any isolate tricep exercises. I bench on Friday this week and my chest/tris feel great, gtg.

I think I need to get rid of BB rows on DL day because of my lower back. I think it's too much strain. Good observation, I will def switch this out. I am about to enter my DL log, you'll see I had to do light BB rows, my lower back was huuuurtin. But I just tightened up the belt and was gtg.

I have no machines in my gym, so maybe I'll add box squats. You think that should go in on DL day? Also keep in mind I'll be firing up the Prowler a lot, so I'm getting a lot of leg work in.

[GeekPoop]

Thanks for the feedback.

I will try to switch things up (order wise) after my first deload, since I've already started.

I'm not doing weighted dips, can't do them, so it's not toooo bad doing dips twice per week I think. I am only doing this because I am on a 3-day program and not benching every week at times. I am also not doing any isolate tricep exercises. I bench on Friday this week and my chest/tris feel great, gtg.

I think I need to get rid of BB rows on DL day because of my lower back. I think it's too much strain. Good observation, I will def switch this out. I am about to enter my DL log, you'll see I had to do light BB rows, my lower back was huuuurtin.

I have no machines in my gym, so maybe I'll add box squats. You think that should go in on DL day? Also keep in mind I'll be firing up the Prowler a lot, so I'm getting a lot of leg work in.

yeah i could barely rep 225 x 5 after DLing lol. i was just dead. if you got seated row or cable row itd work if you still want to

I was doing west side and after my ME lower body movement, i just did box sq 2x8 afterwards while being able to do at least 2+ more each set. just cuz i want exactly squatting much (2 DLs and 2 SQ variations)

yeah spose play around w the volume and crap. dont wanna piss pound your back / lats prior to benching. thats all i was concenred about

[Gutterpump]

LOG ENTRY 2 - 06/22/11

Wednesday

Today is going to SUCK. I slept 4 hours the previous 2 nights and had a CRAZY week at work. But f^ck it I'm going to give it what I've got and more...

Loaded up 6 scoops of Xtend and 3-4 scoops of SuperCarb into 3 liters of water, started sipping preworkout. No Caffeine preworkout, cutting back on stims in a big way. TOTALLY forgot to take my ATHLYTES and ULTRA VO2 caps..... totally wasn't thinking before hitting the gym, was in a rush.

Just got my new pair of black INOV8 F-Lite 230's in. Great all around shoe, flat bottom, ultra light and super breathable. Going to love running in these, and should be good for DL's. Trying them out today. Also, the grip is a bit better on these than the others, so it should be good with the prowler.Started with some leg / back stretching and foam roller

Deadlift

warmup with 10 x 135 then threw the belt on

5x235
5x270
5x310 New 5 rep PR!!!! Did them clean!

*note: lower back is feelin a lil rough, took a bit of a break and did some stretching over a bench.

BB Rows (was going to skip this and do DB or Kettlebell Rows, but instead I tightened up the belt a notch and went for it light)

10x115
10x115
10x115
10x115

Chins (feeling dead here)

5 x BW (235)
4 x BW (235)
4 x BW (235)
3 x BW (235)


DONE

---------------------------

*Notes: feeling drained, but I hit a PR today so I'm happy
Went home and ate ate ate, but clean. Washed down my meal with 2 scoops of MST's RPG in water. TASTEY!!
Even though I was so drained, had MORE work to do for the office. I stayed up till 3:30 AM while sipping Xtend - was TOTALLY hungry like whoa but stopped myself from pigging out - trying to recomp here, took some MST ZMK, and hit the sheets for a grand 4 HOURS of sleep for the 3RD night in a row. Thank God this is the only week of this business, project finished today.

*Extra Notes: My traps are on FIRE... May have overdone them slightly on Monday. Oh well, more BCAA's and clean food to the rescue.

[Gutterpump]

yeah i could barely rep 225 x 5 after DLing lol. i was just dead. if you got seated row or cable row itd work if you still want to

I was doing west side and after my ME lower body movement, i just did box sq 2x8 afterwards while being able to do at least 2+ more each set. just cuz i want exactly squatting much (2 DLs and 2 SQ variations)

yeah spose play around w the volume and crap. dont wanna piss pound your back / lats prior to benching. thats all i was concenred about

No machines at the gym, so will have to do DB rows. I'm trying to get a special bar to do rows while laying down on a bench, not sure what it's called, but I think it'd work well. It's the one that goes straight across and then dips into a U shape, so you can pull high. A normal flatbar may still work fine though.

Have to figure out what else I can do on DL day. Yesterday was just too plain brutal from lack of sleep.

[SweetLou321]

Whats Athlytes? Why do you use RPG and xtend? also where do you find super carb?!?!?!?!?!
Also for assistance lifts.
Oh Press, Could use some pull-ups between your oh press sets, Jim says to do 2 pulling reps for every pushing rep. So 2-3 reps per oh press lift adds some nice volume without hurting your lifts. If your gonna do rows on deadlift day. Do Incline chest supported db rows or inverted rows to take the lower back out, do pull-ups/chins before the rows too. Id add some type of unilateral movement on squat day, lunges/bulgarian split squats. I split the days up in an upper lower fashion. Bench and Press are upper days, and Squat and Deadlift are lower days.

[Gutterpump]

Thanks for the feedback! That's what I'm looking for! I'll be taking another look at the assistance lifts again tonight / this weekend and re-program.

http://www.nutraplanet.com/product/m...-100-caps.html




I had a stockpile of SuperCarb!!!!!!! I'm using my last full tub now. Does anyone make this stuff anymore? And what ever happened to Avant Research? I must've been out of the loop for a bit..

I have a huge 90 serving container of Xtend left, so I'm trying to use it up. I'm using Xtend throughout the day and also while working out. Using the RPG only post workout now, and on my offdays. Once the Xtend has ran out, it's 100% RPG baby!! LOVE THE STUFF!!!!!

[Gutterpump]

Some of the powerlifters at my gym had told me I could switch from starting strength to 5/3/1 to avoid walking around sore all the time. (I did 1 month of starting strength, raising my weight by more than 5-10 pounds each week. My squat went up 100 pounds in a month, basically because I had taken a break from the gym/squats for a while, and in the past I always did volume on my legs, never tried to see how much weight I could squat).

Well, I'm convinced they said this to me because they are following the 5/3/1 Powerlifting program, and sometimes skip their assistance, or do it very differently than this. I'm hurtin here worse than when I was doing Ripptoe's Starting Strength lol... but in a good way (not injured). Means I'm doing it right.

[SweetLou321]

Im always hurting, well actually not really. For one I believe your assistence work is a lil high. Over time ive learned too: 1) Pick your battles, dont try to PR every workouts last set. I usually pick two days per wave and push those. So for me its usually bench and dead/press. 2) Make deals with urself once in awhile, so lets say you have a 350x5+ on deads, you say, "If i get 10 reps, itll be huge PR for me, and ill just leave after that". You already planned a PR, but now your gonna push extra hard bc its all you gotta do that day. 3) I like to keep my volume highest on the 5s week after the deload and decrease volume as the waves go, so wave B itll be medium volume, and wave c, bare min volume and assistence lifts. 4) Foam roll and stretch daily... 5) Also try making a list of the top two assistance lifts for each core lift. So lets say you learn your oh press really improves with dips and chins as assistance lifts. So you make sure they are on oh press day. Squats and unilateral work and lower back/ham work. So you have lunges/bulgarian split squats and hypers/ghrs on squat day. Deadlift is lower back/ham work, upper back work, and quad work. Well you pick goodmornings and lunges/bulgarian split squats. Then for bench, lets say your weak in the bottom so db presses and dead presses help and rows for back work. So you have db presses/dead presses and rows on bench day, now you see you have rows and chins in the week so deads dont need MORE upper back work on that day. Then you just layout out as:
Day 1
Bench
DB Presses
Rows
(Tris/Upper back work)

Day 2
Squat
Lunges
Hypers
Core Work

Day 3
Press
Dips
Chins
(Tris/Upper back work)

Day 4
Deadlifts
Goodmornings
Bulgarian Split Squats
Core Work.

this is how I go about picking my assistance work, and is an example. Btw if you want to learn more. Buy the 5/3/1 for powerlifting book. Its really good.

[Gutterpump]

Thanks, great info. I have the book, I just need to read it more haha. I switched pretty quickly because I couldn't continue with Starting Strength anymore. It was wrecking my forearm/elbow. I had an ongoing injury there and was using the lacrosse ball daily. I have to input my week 2,3,4 above still (tonight), so I have the general template down and understood... but you're right - I need to read the manual more especially where it comes to choosing assistance moves.

My bench is weakest at the top, and typically heavy heavy bench hurts my left elbow. I usually never get hung up at the bottom. Should I do some assistance bench work with chains? And maybe add in some floor press?

[SweetLou321]

Jm Presses, Heavy Dips, Tricep Work, Floor Press/Lockouts come to mind. Id have someone check your form when you go heavy and make sure your elbows are even when you tuck, and keep wrists straight, and keep bar path in line with forearms ect. Your already doing dips so thats covered. Id add some Jm Presses and Band Pushdowns to your templates. If your want you can do floor press or some chain work on bench as your first assistence lift after bench 5/3/1. Also you have use bands for pullaparts and face pulls for upper back work.