BeanPole's 5/3/1 Log
- 09-13-2013, 11:06 AM
- 09-14-2013, 02:45 PM
CLOSE GRIP BENCHPRESS
DB SHOULDER PRESS
DB SIDE LATERALS
15x10 with 2 second holds
BB FRONT RAISES
REAR DELT FLY MACHINE
Did 15 minutes HIIT on the stationary bike and followed it up with my ab circuit
As you can see I've deviated somewhat from the 5/3/1 strength template. The main lift and assistance lift will remain the same but the accessory lifts will now be focused on the specific body part(s) being trained and looking for volume. This is a pseudo-strength/bodybuilding routine. I'll be doing this for about 8 weeks and then I'll switch back to the standard 5/3/1 template. Just trying to change things up/recomp/get toned up while continuing to get stronger.
I blame the OHP on a few things, and while I know excuses shouldn't be made, I do feel like I deviated from things I've usually done in the past. I typically will do pull ups/chin ups in between every set for the main lift regardless of what day it is (squat, deadlift, etc). I skipped those today. I also only allowed myself 30-60 seconds in between sets which is also a mistake. This was also my third day in a row of lifting (bench, squats, OHP) and I think that hindered my strength significantly.TWITTER.COM/DJBEANPOLE
- 09-14-2013, 02:52 PM
PREWORKOUT: Lecheek PumpX3 + Athletix AcuteFX
(10 reps wrists curled down, 10 reps wrists curled up)
(straight bar, 10 reps underhand grip, 10 reps overhand grip)
OVERHEAD DB EXTENSION
STRAIGHT BAR CURL
INCLINE DB CURL
BFRT - PULLEY PUSHDOWN
BFRT - PREACHER CURL
BFRT = Blood Flow Restrictive Training
Today was supposed to be DEADLIFT day but since I had just done SQUATS just a day ago and my hammies are still on fire from that I decided to throw in a rarely done arm day instead. Just listened to supp-talk #4 which featured Lecheek Nutrition and I remembered having a sample of PumpX3 so I thought I'd give it ago. Needless to say I walked out of the gym and could barely grip my steering wheel to drive home!TWITTER.COM/DJBEANPOLE
09-15-2013, 05:43 PM
Update coming a little later...
Deadlifted 340x12 and then for ****s decided to do 405 for 3 and managed to squeeze out 5! Couldn't believe it!
09-15-2013, 08:18 PM
BENT OVER ROW
SEATED WIDE UNDERHAND ROW
CLOSE GRIP PULLDOWN
WIDE GRIP UNDERHAND PULLDOWN (Serratus work)
09-16-2013, 09:58 AM
Cooking breakfast for the wife. Scambled eggs and pancakes!
09-16-2013, 11:47 AM
It's good to see other people utilizing the 531 program. A buddy of mine got me into it back in 2011 and within the first month and a half I had increased in strength by almost 40 percent. Its been awhile since I've done the 531 but every now and again I incorporate the concept into my regular exercise routine to maintain strength size and stay fit and maintain strength.
A bit of what I had going on then was
Bench - 300
Deadlift - 445
OHP - 225
I wouldn't be able to knock these weights out now as its been a long while and with the greatest enemy to a builder being time. I just don't have it like I used to.
Ill be watching and seeing how this progresses. Motivate me to get back up there.
09-16-2013, 12:15 PM
I was going over some of your logs and you maintain a 5-10 rep minimum. ... bluntly, where's the 3 and 1? Lol
Edit. I seen some 3's but the way your working out your main workouts is a bit different then what I learned as far as the program goes. I'm sure it works though. Keep it up!
09-16-2013, 12:22 PM
09-16-2013, 12:51 PM
Also the main assistance lift has its own regiment as well.
3x5 day is 3 sets of 10
3x3 day is sets of 8,8,6
5/3/1 day is 5,5,5
09-18-2013, 08:57 AM
Log will temporarily be moved while I run a log for PURUS. Please come in and follow along. It will be my first DAILY VIDEO log. Enjoy!
PURUS LABS Daily Video Log: CONDENSE + DPOL FTW!
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