Yet another 5-3-1 by Dmax

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  1. This is dave tate periodization with pyramid extra volume from beyond 5-3-1 if I read it right


  2. Quote Originally Posted by Sean1332 View Post

    About 150 pages of different variants in his new book. Don't think any of it is on the net yet except his book
    Hate to buy the book again but sounds like he added a lot to it.
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  3. There is a lot but im not an advanced enough lifter to try most of it going to keep it simple for now. I dont regret buying it

  4. Quote Originally Posted by Duramaxhd View Post
    There is a lot but im not an advanced enough lifter to try most of it going to keep it simple for now. I dont regret buying it
    Keeping it simple is smart for building a solid base.

  5. No gym today did some accidental intermittent fasting this morning by sleeping till noon

    Form rolling and stretching today

    Is my doms lasting so long in my legs a sign of poor recovery or just the fact I took a week off?

    Revising my goals, now its to just keep losing my stomach\inchs not so much as weight
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  6. Quote Originally Posted by Sean1332 View Post
    He actually states in his newest book, as well as a few articles to hit 3-4 assistance exercises and then hit bis/tris/Facepulls or whatever, something non taxing.
    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  7. Quote Originally Posted by Duramaxhd View Post
    No gym today did some accidental intermittent fasting this morning by sleeping till noon

    Form rolling and stretching today

    Is my doms lasting so long in my legs a sign of poor recovery or just the fact I took a week off?

    Revising my goals, now its to just keep losing my stomach\inchs not so much as weight
    DOMS could be a combination of things. Aside from the week off...did you make any other changes (diet, form, new exercises, etc)

    If your diet is still 3k calories there shouldn't be any issues with recovering from a leg day on monday. I did find that the first week of each cycle I had some good DOMS but it never lasted that many days.

    Quote Originally Posted by LizKing531 View Post
    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    BBB has always been my go to.

    Going to do the same and grab the new revision, sounds worth it.

  8. Quote Originally Posted by LizKing531 View Post

    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    Well worth the money IMO
    Controlled Labs Board Rep
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  9. Probably the addition of hack squats normally I just did leg curls and extentions this is the first week of trying to do it right after sean pointed out I was screwing it up

    So more then likely its a combination of both

    The day after squats I get a popping in my hips when I lay down for bench is this a unbalance issue or a stretching thing?

  10. Quote Originally Posted by Duramaxhd View Post
    Probably the addition of hack squats normally I just did leg curls and extentions this is the first week of trying to do it right after sean pointed out I was screwing it up

    So more then likely its a combination of both

    The day after squats I get a popping in my hips when I lay down for bench is this a unbalance issue or a stretching thing?
    Possibly your sacroleac joint in your hip. It can pop when it's misaligned, and that pop is usually it going back into place. Various hip mobility drills can help you with that. If it feels very bad and causes discomfort, there's ways to pop it back easily. You'll know when it needs done. I get a few random pops in it after squat day but nothing major
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. In on this man.

    But usually when my doms get bad it's from either doing a new program with different volumes or from taking an extended time off of lifting. Bad squat doms can stick with me about a week. If you get that every week though I would look into what your eating/how much and your sleep time.. Etc. there's so much that goes into having good recovery.

  12. Today 9-7
    5's week cycle 1 for this log
    Pre workout ignite 2
    Intra bcaa-saa

    7mins treadmill inclined

    Shoulder stretching
    Rotator cup exercises

    OHP military 5's

    Warmup- barx10 65x5 85x5 95x3
    Working sets- 105x5 125x5 145x6 125x5 105x10

    Face pulls- 55x15 95x12 120x10x3

    Close grip bench press-barx10 95x15 105x10 135x10x3

    Tabata hiit 20 sec on 10 off for 8 cycles

    More stretching

    Notes
    Legs felt much better today. pressing was great, felt strong no clicks. neck is stiff been trying to stretch it for a couple weeks now. going to do some foam rolling tonight, probably should have done some pull aparts today but forgot about it o well.

    If there is anything u would like to see me post let me know want to try to get everything spot on

  13. What's the Tabata HIIT that you do?

  14. I forgot to put that on there I just did it on the arc trainer today still can't run very well for some reason

  15. inihilates your shoulders lol

    edit: nvmd, was thinking tabatta battle ropes
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. I see in the book I missed an exercise o well ill hit it next week this is still new to me it will take me a min to remember how its layed out without looking at the book

  17. Quote Originally Posted by Duramaxhd View Post
    I see in the book I missed an exercise o well ill hit it next week this is still new to me it will take me a min to remember how its layed out without looking at the book
    Yeah, don't sweat the small stuff. You can always make up assistance. That's some pretty strong OHPing brotha!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Is the newest version "beyond 5/3/1", says out of stock on the wendler site

  19. Quote Originally Posted by longhornsp View Post
    Is the newest version "beyond 5/3/1", says out of stock on the wendler site
    Try EFS. It should be downloadable from both sites. Weird
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Quote Originally Posted by Sean1332 View Post
    Try EFS. It should be downloadable from both sites. Weird
    I don't think he's on EFS anymore.

    I found it on amazon, dl'd to my kindle. I'm going to start it back up during winter sometime with one of the new templates, once I'm done with PHAT. I want to find the template will give me what I've got right now which is a good balance between strength/hypertrophy/conditioning. BBB always hit that spot so I'm hoping the new BBB templates look good.

  21. He doesn't go into templates much. It's mainly variations of the main movements. A good read tho
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. No gym today

    Tomorrow starts 3's week of cycle 1 squats

    Going to work on my diet lowering my protein intake from 300g to 2-250 and probably up my fats to replace it.
    Other then that some foam rolling, stretching and figuring out what im going to put im my routine tomorrow

    Should I switch it up weekly or per cycle or what?

  23. Switch what up?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Sorry assistance exercises ive read stick with the same for a few weeks also read change them up weekly. personally I like to change them weekly

  25. I don't think it really matters. They're just that, assistance exercises.

    But I always found it easier to track progress when sticking with the same exercises for at least 2-3 weeks. To see how I'm progressing and also to learn which exercises provided the most benefit.
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