Yet another 5-3-1 by Dmax
- 09-06-2013, 02:58 PM
- 09-06-2013, 10:35 PM
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.
Going to do the same and grab the new revision, sounds worth it.
- 09-06-2013, 10:47 PM
09-06-2013, 11:02 PM
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?
09-06-2013, 11:07 PM
09-07-2013, 11:42 AM
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.
09-07-2013, 04:00 PM
5's week cycle 1 for this log
Pre workout ignite 2
7mins treadmill inclined
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
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
09-07-2013, 04:10 PM
What's the Tabata HIIT that you do?
09-07-2013, 04:12 PM
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
09-07-2013, 04:12 PM
inihilates your shoulders lol
edit: nvmd, was thinking tabatta battle ropes
09-07-2013, 04:15 PM
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
09-07-2013, 08:19 PM
09-08-2013, 10:57 AM
Is the newest version "beyond 5/3/1", says out of stock on the wendler site
09-08-2013, 10:59 AM
09-08-2013, 11:11 AM
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.
09-08-2013, 11:45 AM
He doesn't go into templates much. It's mainly variations of the main movements. A good read tho
09-08-2013, 01:41 PM
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?
09-08-2013, 01:42 PM
Switch what up?
09-08-2013, 01:49 PM
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
09-08-2013, 02:30 PM
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.
09-08-2013, 02:32 PM
If you feel a specific lift is helping improve a weakness and to provide a carry over to your Big 4 lifts, than I would continue using a variation of that. Or just switch it up. It's your plan.
09-09-2013, 10:43 PM
3's week cycle 1
Preworkout ignite 2
5 min treadmill
Warmup 135x5 155x5 185x3
Working sets 215x3 245x3 275x2 275x1 245x3 215x5
Zercher squat 115x10 125x10x3 135x10
Back extension machine 150x10x5
Ab machine 130x10x5
10mins treadmill 6% at 3 mph
First day back to work since my daughter was born working tens, long days and draining
Felt really strong today not sure what happened with last set. Are you allowed singles? I think the stretching and rolling is helping me with my depth seemed to really go deep may have had something to do with it
Loved the zercher squat may keep it for a few cycles or until I can get the front squat down
That's about it bench press tomorrow hope ot goes well
09-10-2013, 10:19 PM
9-10 cycle 1
3's bench press
Preworkout ignite 2
Stretching, rotator cuff exercises
5mins on treadmill
Warmup 75x5 95x5 115x3
Working sets 135x3 155x3 175x8 155x3 135x10
Incline DB press 55x10x4 55x8
Pendlay rows 135x10x3 145x10 155x10
Overhead cable tricep extensions with rope 60x10 70x10x4
Pull aparts 40, 20 overhand 20 underhand
20 mins hiit on row machine
Work was hot 95 here, was tig welding and climbing around in the pipe rack good times
Watching the ceiling and not the bar really seemed to help thanks for that tip
Pendlays went well last set form broke down a bit other than that felt good
Think i have to move some more good carbs Preworkout I think today I just had a banana 30g protein shake and coconut milk for dinner\Preworkout
Foam rolling mor stretching tonight
No gym tomorrow just going to relax
09-11-2013, 02:33 PM
good work on bench man. keeping focused on one spot in the ceiling helped me a lot too.
if you cant hit the work sets consistently on squats you might want to back the weight off a bit. that would help in future cycles.
09-11-2013, 07:00 PM
Thanks a while back I couldnt get all my 5's on the last set. so I cut it back but a always got the others now this, ive been doing the rolling and stretching and it seems im getting a little more depth mite have something to do with it. Its my first cycle back since I had a week off so ill go another cycle and if I fail again ill set it back.
Could have just been a bad day we'll see
09-11-2013, 07:46 PM
09-12-2013, 10:51 AM
09-12-2013, 10:38 PM
9-12 cycle 1
5 mins on treadmill
Foam rolling legs and agile 8
Warmup from 3 inch deficit 135x5 155x5 185x3
Working sets 215x3 245x3 275x5 245x3 215x8
Good mornings 95x10x5 superseted with stepups with 20lbs db's
Standing banded crunchs 20x4
Stair stepper 10 mins
Good workout tried good mornings for the first time seemed ok.
Had a real good Preworkout\dinner 2 Greek yogurts, banana, cup of almond milk, 2 tbsp of cashew butter and a 30g protein shake
Here is some good news have vids of working sets.
One is upside down somehow but still good. I will post them when they finish uploading so u can start tearing me up lol
09-12-2013, 10:44 PM
09-12-2013, 10:49 PM
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