5/3/1, Half Marathons, PHAT, etc etc. - Beast Mode

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  1. Quote Originally Posted by chedapalooza View Post
    Could u post or pm me a template/sample weekly routine if u have time n don't mind? I Iove seeing other ppls full routines n trying to adapt to my own.. Thanks man
    Blue Gene/Green Mag Log with 5/3/1
    Heres my log if you wanna see my actual sessions
    But

    I do 3/5/1 not 5/3/1
    Wave A- 70/80/90%x3, high volume week
    Wave B- 65/75/85%x5, low volume week
    Wave C- 75/85/95%x5/3/1, high volume week
    Wave D- Modified Deload 65/75/85%x3, low volume (I do this deload, then my next deload will be 40/50/60%x5)

    Mon-Bench
    Tues-Squat
    Wed-Off
    Thurs-Press
    Fri-Off
    Sat-Deadlift
    Sun-Off

    Bench:
    I always start with 20 chins before I do any pressing
    Bench+Chins
    Pressing Assistence
    Row
    Tricep Lift+Upper Back Lift
    Biceps
    Conditioning 10-15min worth

    Squat
    Hamstring Assistence
    Quad Lift, usually a unilateral lift
    Core Work
    Conditioning 10-15min worth

    Press
    20 Chins
    Press+Chins
    Dips
    Row+Upper Back Lift
    Tricep Lift+Bicep Lift
    YTLs
    Conditioning 10-15min worth

    Deadlift
    Quad Assistence, usually uni-lateral work
    Hamstring Lift
    Core Work
    Conditioning 10-15min worth

    Low volume weeks I do 3 sets for 8-20 reps on my assistence lifts
    High volume weeks I do 5 sets for 8-20 reps on my assistence lifts
    I only pick to main lifts a week to try to PR on
    Conditioning Work includes circuits with the prowler, bear crawls, trap work, farmers walk, sprints, ect.
    Chins are always done inbetween every pressing set, always.
    I usually got for rep PRs on assistence in low volume weeks and weight PRs in high volume weeks.

    Btw to the guy who doesnt deload, just do it. Your not doing 5/3/1 if you dont deload...


  2. I believe there is a PHAT/5-3-1 hybrid written by a scivation athlete on M&S i wanna say?? I know I read it there. Volume is insane...
    RecoverBro ELITE
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  3. Quote Originally Posted by longhornsp View Post
    Why haven't you been doing the deload each cycle?? I thought that was a critical part of the plan, but I could be wrong. That's amazing progress as far as strength, dam. GJ!

    Size gains are great with PHAT but the volume is h3ll......I usually tweak the split as needed to accommodate my recovery. Muscle are always full and pumped when running this split, one of the nice benefits of the plan
    Because I've been used to higher intensity for a long period so, getting back to 4 workouts a week was pretty easy and i wasn't that tired but yeah i should have followed the plan, which will be necessary for the next cycles, I'm on the big but boring for military press and deadlift. It feels pretty good but it was only 5*10 for now.
    5*20 will be very hard

    I'll keep you update if you wish.

    Did you take any pictures for the before/after comparaison for the PHAT program ?

  4. Really interesting you find the hammer strength chest press machine so useful. I'm glad you found something, though.

    Here's something I've been doing since July that's helped me immensely feel the chest muscles get hammered doing bench work. After I'm more or less set up on the bench, I like to go through the motion of pulling a rubber band apart with my hands until my hands are at my sides basically. Then, keeping my back tight, I repeat said motion. I really feel this helping me open up my chest so that all the muscles get stretched during the eccentric portion of the press (it probably also plays more of a role during the concentric, too, if you do this!).

    Just thought I'd share this with you. If you try it on your next bench session, let me know how it goes. It works for incline, flat or decline!

  5. Quote Originally Posted by nergy View Post
    Because I've been used to higher intensity for a long period so, getting back to 4 workouts a week was pretty easy and i wasn't that tired but yeah i should have followed the plan, which will be necessary for the next cycles, I'm on the big but boring for military press and deadlift. It feels pretty good but it was only 5*10 for now.
    5*20 will be very hard

    I'll keep you update if you wish.

    Did you take any pictures for the before/after comparaison for the PHAT program ?
    Boring But Big is brutal, that's my go to. I enjoy that one and the Triumverate (sp?)

    Didn't take any pictures, might take some soon actually to see where I'm at.

    Quote Originally Posted by Torobestia View Post
    Really interesting you find the hammer strength chest press machine so useful. I'm glad you found something, though.

    Here's something I've been doing since July that's helped me immensely feel the chest muscles get hammered doing bench work. After I'm more or less set up on the bench, I like to go through the motion of pulling a rubber band apart with my hands until my hands are at my sides basically. Then, keeping my back tight, I repeat said motion. I really feel this helping me open up my chest so that all the muscles get stretched during the eccentric portion of the press (it probably also plays more of a role during the concentric, too, if you do this!).

    Just thought I'd share this with you. If you try it on your next bench session, let me know how it goes. It works for incline, flat or decline!
    That's an awesome tip! I saw that somewhere elitefts I believe and do it every once in a while to get shoulder blades tight before benching, but I should do more often. Never thought to do it on the other chest moves.

    I do like the HS machine, I think if I shorten the range of motion a little bit it might feel even better. Sometimes I use too much ROM and take the tension on the muscle being worked
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  6. shoulder is a little tweaked, didn't feel 100 on the shoulder presses


    Press


    155 x 5, 150 x 5, 155 x 4


    Arnold Press


    35 lbs x 15, 35 x 8


    Lateral Raises


    40 x 12, 45 x 8, 25 x fail


    HS Lat Pulldowns


    200 x 12, 230 x 12, 10


    Yates Rows


    135 x 12, 185 x 8, 205 x 8


    Seated Cable Rows with a Rope attachment


    90, 90


    Seated Cable Rows with str8 bar


    100


    DB Shrugs


    130 x 15, 15

  7. Nice sessions man, I bet you could do much more weight on your yates rows if you try.

  8. Quote Originally Posted by SweetLou321 View Post
    Nice sessions man, I bet you could do much more weight on your yates rows if you try.
    yeah probably, had to take it a little easy my back felt terrible....could be from the volume of these workouts or i just didn't stretch it out enough



    Upper Body Power

    Flat Bench

    225 x 5, 225 x 5, 225 x 4 wooo-hoo lol....almost got the last rep but my wife had to help me out

    Weighted Dips

    70 x 9, 6

    DB Shoulder Press on a flat bench with no back support

    60 x 7

    Hammer Strength Shoulder Press

    140 x 10, 180 x 5

    Pendlay Rows

    135 x 5, 185 x 5, 225 x 5, 225 x 5

    Hammer Curls w/DB

    55 x 10, 10

    Ez-bar Curls

    90 x 10

    Skullcrusher

    90 x 3 (lulz)
    standing overhead extensions 90 x 10, 10

  9. Late but following now! Get it done!
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle
  10. Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle

  11. Also meant to ask, do you mind posting your current supps list?
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle

  12. Quote Originally Posted by FL3X MAGNUM View Post
    Late but following now! Get it done!
    Welcome!

  13. Just decided that I will be using PHAT for my next training phase. Coming off 5x5.

    I'll be back here for some more of your posts on workouts
    RecoverBro ELITE

  14. Quote Originally Posted by mattrag View Post
    Just decided that I will be using PHAT for my next training phase. Coming off 5x5.

    I'll be back here for some more of your posts on workouts
    Nice, link me to a log if you do one for it.

    I'm loving the split right now. Had an awesome chest hypertrophy workout yesterday. I'll post up some updates tomorrow morning, gotta get to bed early so I can get in my back/shoulder workout in the am before work

  15. Real nice dips on that last workout you posted, man.

  16. Decent leg day yesterday (not worthy of posting tho :/), still not back on track with legs. I was doing squats last week with 335 (a PR for me) for reps and tweaked my shoulder/elbow, feels like tendonitis but I'm not positive what it is. Leg day was a bit of a struggle without being able to do any squats, I'll have to change things up a bit until I feel 100% again. Everything else is going great though, weight is up and strength is up. Successful bulk so far

    Quote Originally Posted by Torobestia View Post
    Real nice dips on that last workout you posted, man.
    Thanks, I love dips but they're killing my joints so I might have to take a couple weeks off. Even doing bodyweight dips hurt

  17. Try letting the weight sit in your lats when you dip and use your back, this should help the shoulder issues.

  18. Quote Originally Posted by SweetLou321 View Post
    Try letting the weight sit in your lats when you dip and use your back, this should help the shoulder issues.
    I'll try this and see what happens, I've never seen this tip before. This is for parallel grip dips right???

    I think its just because of my joints.




    I apologize for the lack of updates.


    workouts have been going pretty good, body is feeling great one day and achy the next. Tonight was one of those workouts where I just zoned out and wanted to keep going and going, only left because it was closing time and the mofos kicked me out lol.




    going to post up all my recent workouts


    11/13- Sunday (Chest and arms hyper)


    Incline DB Press


    85 x 11, 7
    80 x 9
    Barbell: 135 x 8


    Hammer Strength Flat Press


    140 x 5, 11, 7


    Dips


    BW x 12


    Machine Flye


    100 x 15, 110 x 12


    Low cable flye


    20 x 15, 30 x 12


    Skullcrushers (lying)


    60 x 16, 80 x 11


    Ez-bar Pressdowns


    120 x 7, 100 x 11


    One arm Pushdowns


    50 x 9, 40 x fail


    DB Curls


    35 x 10, 45 x 7, 35 x 9


    DB Concentration curls


    25 x 12, 12


    Hi Cable Curls


    20 x 15, 20 x 15






    11/14- Legs (hyper)


    not worth posting. did some hack squats and 2 sets of leg presses then left :/




    11/15- Shoulder and Back (hyper)


    BB Shoulder Press (standing)


    160 x 5, 160 x 4, 165 x 2


    DB Shoulder Press


    neutral grip: 50 x 12
    standing one arm: 60 x 8
    seated normal grip: 50 x 12


    Pull ups


    BW x 8, 8, 6


    Hammer Strength Low Row


    135 x 8, 12, 12


    Seated Cable Row (underhand grip with an ez-bar)


    110 x 15, 150 x 8


    Kneeling Cable Rows with Rope


    120 x 12, 120 x 12


    did a couple more sets for shoulders and some core/ab work (ab wheel, cable crunches)

  19. Its similar to when you bench, you let the weight sit in your lats as the bar comes down, this helps you get tight and stable, then you press and the lats flare some. This is why a big bb row can help someones bench press. Just do the same thing when doing dips, I have a raised AC joint in my left shoulder and never notice it bc of the back work I do (which stablizes the joint) and I do all my pressing this way. Also if its elbow pain make sure to warm up with curls. Also I saw you injured your shoulders doing squats? Imma recommend you look up joe defrancos simple six for your shoulders and his agile 8 for your hip/back. Take care man.

  20. DB incline press with 85's not bad at all!
    How do you like the cable flyes? They feel so good.
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  21. Quote Originally Posted by SweetLou321 View Post
    Its similar to when you bench, you let the weight sit in your lats as the bar comes down, this helps you get tight and stable, then you press and the lats flare some. This is why a big bb row can help someones bench press. Just do the same thing when doing dips, I have a raised AC joint in my left shoulder and never notice it bc of the back work I do (which stablizes the joint) and I do all my pressing this way. Also if its elbow pain make sure to warm up with curls. Also I saw you injured your shoulders doing squats? Imma recommend you look up joe defrancos simple six for your shoulders and his agile 8 for your hip/back. Take care man.
    Thanks for the info! I'll look these up this weekend. I think my back is just worn out, probably from the volume of these workouts. I've been doing low volume for a really long time. That with heavier pendlay's I think is what's causing the back pain. Shoulder just feels fine doing any other lifts, except for on squats. Shoulder presses its okay, bench its fine, but squats it hurts like shyt. Can't tell if its my rotator, tendonitis in my forearm and the pain is moving up to my shoulder, idk

    Quote Originally Posted by FL3X MAGNUM View Post
    DB incline press with 85's not bad at all!
    How do you like the cable flyes? They feel so good.
    Thanks man, chest is my weak link for sure. Hoping to get these numbers up

    The flyes feel amazing. I saw a video the other day that helped a lot with em, the MMC is insane.

    link: http://www.simplyshredded.com/wbff-p...p-workout.html

    definitely worth watching....the flyes are done without any attachments and then you can go further with the ROM







    Weight is up to around 218-219, putting on a little fat but a lot of quality size too. Almost 9 weeks into this bulk. Hoping to hold out until the end of January and then start to recomp/cut back down (slowly)




    BB Flat Bench


    230 x 5, 5
    235 x 3


    Incline BB


    185 x 6, 185 x 4


    Hammer Strength Shoulder Press


    180 x 10, 6


    Pendlay Rows


    225 x 5, 5
    230 x 5


    Neutral Grip Pull ups


    BW 10, 8, 8


    Rack Chins


    25 lbs x 8
    BW x 8


    Close Grip Bench


    135 x 12
    185 x 7, 7, 4

  22. Are you using anything for your preworkouts?
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle

  23. Holy cats bro!

    Mean on them Pendalay rows! I max out at 205 X 2 or so, Never tried doing more than triples past 185... REPS
    RecoverBro ELITE

  24. Quote Originally Posted by FL3X MAGNUM View Post
    Are you using anything for your preworkouts?
    Beast Mode/Creature or the AX non-stim I got the other day. There's a new pre I want to try but its hard to stray from Beast Mode. I also use Predator too. Our pre's stack up to any of the competition. The energy is exactly what I need and the pumps aren't too much that they hold you back. Just the right amount

    Quote Originally Posted by mattrag View Post
    Holy cats bro!

    Mean on them Pendalay rows! I max out at 205 X 2 or so, Never tried doing more than triples past 185... REPS
    Preciate it man! My back is growing like a freaking weed, I'll post some pics l8r

  25. In for questionable half nudez
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