5/3/1, Half Marathons, PHAT, etc etc. - Beast Mode
- 10-21-2011, 09:10 PM
5/3/1, Half Marathons, PHAT, etc etc. - Beast Mode
I've been a golfer all my life. The weight room was never somewhere I needed to spend my time
So I had a late start and started lifting about 2.5 years ago in the spare bedroom of my apartment, hittin' up the bench press and curls about 3 times a week. It was the exact model of a confused newb's plan, didn't squat or deadlift, very little back work, no shoulder work, just worked the gunz and chest. Then I went to college about a yr. and a half ago, and hit up the weight room there. The equipment was somewhat limited but I had plenty of barbells, db's, and power racks to do work. Still wasn't doing any leg work or deadlifts though. Fast forwarding to around April or May of 09', I finally got a gym membership and started getting really serious about putting on size and strength. Now I want to just get into the best shape possible and possibly one day compete, I'm still undecided on that one. But bodybuilding means alot to me and has helped me alot in just the two years I've been into it.
Currently shooting for 3k calories @ 45/35/20 (p/c/f)
The numbers vary just depending on how I feel, progress, and whether its a rest day or training day.
Sunday: Deadlifts and Back
Monday: Shoulders, tri's
Thursday: Squats and legs
Friday: Bench and chest, bi's
Cardio 1-2 times a week but that will increase to 3-4 days soon and at least 5 days when I'm cutting. Lifting is 5/3/1 with bodybuilding template for assistance work, but this changes every 2-3 months. I've done the boring but big, triumverate (sp?), and "ain't doing jack sh!t" templates as well
Add a lot of weight to all of my lifts across the board. Short term (6 months - a year) strength goals: Bench - 275 or more, Squat - 350 or more, Deadlift- 450 or more. Not far from these and have hit all those numbers before but not consistent enough to maintain it.
Welcome to the log. Reps to followers. Link me to your log if you have ono, I'd love to follow along. I'm new to the forums and will be on here representing Beast Sports Nutrition but I also want to get to know as many lifters on here as I can. I accept any and all criticism and suggestions, speak your mind if you see something I could be doing better/different! Thanks for dropping in
- 10-21-2011, 09:14 PM
leeeeeeeeeeeeeeeeeeeettttttttt ttttttttttttttssssssssssssssss ssss gooooooooooooooooooooooooooooo oooooooooooooooooooooooooooooo oo
Blood, sweat, and puke. Literally (srs).
Today was leg day. Nasty pump, legs are already sore. Its gonna be a rough week walking around but gotta get dem gainzzzzz
210 x 3
240 x 3
270 x 10 lightweight.
7 PPS x 7
7 PPS x 5
6 PPS + 25 lbs x 8
6 PPS x 10
175 x 8, 6 these suck. I almost fell twice, would've been bad news bears. No spotter
185 x 6, 185 x 6, 185 x 6
don't stop, get it get it
one big superset 90 x 10, 110 x 10, 130 x 6
150 x 10
Seated Hamstring Curls
one big superset 90 x 10, 110 x 10, 130 x 4
150 x 8
10-23-2011, 02:44 PM
This workout was from Saturday morning. Was hoping for a lot more on my bench press but I hit my numbers easily.
Today I did some cardio and abs, along with a couple sets of machine flyes for chest to pump some blood in there and hopefully get the pecs growin'
the ab roller is my new friend for core work
Flat BB Bench
155 x 3, 175 x 3, 200 x 6
80 x 9, 6, 6
75 x 8
Decline HS Press
180 x 8, 8
185 x 4, 2 wtf
Skullcrusher with ez-bar, supersetted with close grip press to failure
80 x 8, 80 x 6, 80 x 5
single arm with a DB: 30 x 10
95 x 10, 10, 10
I really need to start loving chest day
10-24-2011, 09:55 AM
Deadlifts this afternoon
shooting for 380 x 8-10
10-24-2011, 11:15 AM
You need more hamstring work. Also try only picking 2 days a week per wave to set rep PRs on. This will allow more progress before you stall.
10-30-2011, 04:40 PM
No longer doing 5/3/1.
doing a linear progression plan that changes reps each week, should help keep things fresh
Hit Chest last week and got 210 x 2 on flat bench, sucks but that should go up soon.
295 x 5, 315 x 2, 320 x 2, 325 x 2
225 x 3, 3, 5
210 x 5, 230 x 5, 250 x 5
Lying Leg Curls
155 x 5, 5, 5
Straight Leg DL
225 x 3, 245 x 5, 275 x 5
8 sets of calves, 5-10 reps
plan is to stick to this weight and each week the reps will increase, next week rep range is 6-8 then 9-11 reps then 12-15. So each week I'm going up in reps.
10-31-2011, 01:12 AM
Why did you drop 5/3/1? Ive been using it for close to a year was amazing results.
Also you still need more hamstring work. If strength is a goal of yours. Pushing and pulling work should be equal. So for everything pushing (quads/chest/tris/delts) have a pulling lift (back/traps/rear delts/hamstrings).
10-31-2011, 10:45 AM
10-31-2011, 10:04 PM
Strength was the goal but I've been running this program for awhile now. And ran it a couple of times before that as well. Switching over to PHAT to get some more volume. Strength is always a focus for me but I'm really interested in gaining more size and getting my muscular endurance better
10-31-2011, 10:29 PM
If this is the case, buy the 5/3/1 book for powerlifting.
I do 5/3/1 for bench, squat, press, and deadlift.
I do alternating weeks of high volume and low volume for size.
I do conditioning in some form every session for endurance/conditioning.
Im bigger, stronger, and better conditioned then I have ever been.
Just saying I dont think you really read the books and explored your options.
11-01-2011, 10:37 AM
11-01-2011, 03:56 PM
Well the first half of the 5/3/1 powerlifting book is the same as the original. But there is so much more detail in meet prep, conditioning, hypertrophy, and strength, as well as more templates that allow more frequent ME work.
11-01-2011, 07:44 PM
Ah, looks like you're changing it up already on me! I am not familiar with PHAT besides who made it and what it stands for. I guess I'll learn a little about it in here.
11-01-2011, 07:53 PM
Phat is a program by Dr. Layne Norton. Power hypertrophy A training. Lol. I don't know what the A stands for. Anyway, it's two days of power and accessory, then three days of hypertrophy. Pretty rough regime. Much more volume than the standard 5-3-1 and making strength gains on it is very hard I gather. Unless you are new, or on gear. Mass gains though are pretty good as this is a very hard program to follow.Originally Posted by Torobestia
11-03-2011, 07:29 PM
Been busy as heck with exams and schoolwork, finally getting around to updating in here
As I posted before I've switched back to PHAT. I'm going to be setting tons of PR's and should be able to easily handle the increased volume with this routine. Diet is way up, at around 3000-3250 calories (45/35/20)
This is a workout from Monday, had to take Tuesday and Wednesday off.
Back and Shoulders hyper
HS Lat Pulldown
180 x 12, 12, 12
Seated Cable Rows
120 x 12, 9, 9
100 x 12, 8
Close Grip Pulldowns
105 x 13, 11
Seated DB Press
45 x 12, 10, 7
35 x 7, 7, 5 pump was brutal, expected to be getting way more reps and weight out of these shoulder movements
HS shoulder Press
90 x 12, 140 x 12
Seated Lateral Raise
15 x 12, 12, 12
Today's workout. Upper body - power.
Flat Bench BB
210 x 5, 215 x 5, 225 x 2
60 x 8, 6, 8
Seated DB Shoulder Press
60 x 8, 6, 8
185 x 5, 205 x 5, 225 x 4
BW x 6, 6
130 x 8, 8
80 x 10, 9, 6
1 set of 10 reps, ez-bar curl 80 lbs for the lulz
11-03-2011, 08:14 PM
Good god those are some sick pendalay rows. For those I pull barely 205, while the regular 45 degree (bodybuilder type) ones I can pull around 275X5... haha. Probably cheating.
Anyway, good work man. I'll check out that link later~
11-03-2011, 11:37 PM
11-04-2011, 12:44 PM
11-05-2011, 11:01 AM
I don't know if its because of my height or what but its tough to stay in that position for anything over a couple of reps.
Do you have a log?
What kind of progress have you made with it and how long have you been following it???
Pretty good lower power session tomorrow, starting to get some serious pain in my bicep/shoulder area when squatting. I think its from using too narrow of a grip but not sure. If anyone has any ideas, please halp me!
Hope everyone is looking forward to a good weekend, lots of good football on. Texas > Texas Tech, Alabama > LSU and Florida State already destroyed BC
325 x 4, 4, 4
180 x 10, 270 x 6, 4
Straight Leg DL
225 x 10, 275 x 9, 295 x 5
11-05-2011, 02:02 PM
I want to use some mix between 5/3/1 n phat for the winter months n lean bulk.. I usually do very high volume stuff but hoping this program can cut it down for me j get some rest n shorter workouts during the winter.. Greenhorns link above looks great.. I'm just curious as to if anyone else has templates /accessory lifts for example use.. If I plan out my own lifts I tend to end up right back at too high volume lol.. I am addicted to cardio.. Hiit 3xweek n low intensity distance 1x.. I like to train 3-5 days depending on goals/time of year.. For winter I'm hoping to have a month it two at 3 days to really focus on recovery n growth.. Any advice with templates/plans to build a lean bulk moderate volume program would be awesome..
11-05-2011, 02:04 PM
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 manOriginally Posted by SweetLou321
11-05-2011, 09:03 PM
11-06-2011, 06:47 AM
I haven't been squat for a month before the cycle nor doing real deadlifting session because I had not the required equipment at home.
but here is my progression on the main lift.
(I'm 5.5 for 158)
Squat : 225*11 to 300*7
bench : 250*1 to 260*1 (I think I over estimated my max)
deadlift : 270*5 to 310* ??(result on monday)
military : 110*10 to 150*4
I think I'll keep using it for a while and then switch to the PHAT program as well which looks good.
Did you do good size progress with the PHAT program ?
11-06-2011, 12:37 PM
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
Weight was decent, still having some issues with my shoulder or bicep. Possibly tendonitis ? It hurts the most when I squat, but also bothers me during some of the other lifts. Got a really good pump. Using shorter rest periods and I think my muscle endurance is getting better.
Incline DB Press
85 x 8, 5, 5
Hammer Strength Chest Press found my new favorite machine, really good MMC with this movement....one of the few exercises I can really feel my chest doing the work
140 x 9, 9, 7
Incline Cable Flyes
40 lbs, 60 lbs, 40 lbs
Standing Cable Flyes FST-7 style, 30 second rest periods
30 x 10, 10, 10, 10
Smith CG BP
135 x 8, 155 x 9, 175 x 5, 6
Seated Tricep Extension w/EZ-bar
60 x 15, 16
70 x 14
Cable Rope Pulldowns
50 x 16, 60 lbs, 50 lbs
Ez-bar preacher curl
bar + 10 lbs/each side x 10 reps, bar + 20 lbs/each side x 10 reps
Standing DB Hammer Curls
50 x 10, 50 x 10
11-06-2011, 09:36 PM
There is no need to combine 5/3/1 and phat.
Phat is a knock off of WSC training. It focuses on nonlinear progression so adding 5/3/1 to it would defeat the purpose. You have ME lifts that rotate every 2-3 weeks with DE lifts that are always the same.
5/3/1 is periodization based training. Slow increases over time, its ideal to run 5/3/1 for 6 monthes to a couple years, not 2-4 monthes.
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