Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!
- 01-17-2014, 08:48 PM
In. I do a version of 5/3/1 that's kinda of based off the triumvirate. If you have any questions about 5/3/1 and what works best etc I can answer what I can from reading all the books and running it for over a year with great results. Goodluck man.Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
- 01-17-2014, 09:06 PM
01-17-2014, 09:23 PM
No prob man. You will like it a lot once you get a few months under your belt for sure.
01-17-2014, 10:49 PM
Good work man! I, too, have recently started 5/3/1 after training mostly like a BB my whole life. I just wrapped up my third MC. Be patient with the program, as the strength gains come slowly; but they come. Also, make sure you do the deloads
01-18-2014, 12:33 AM
Don't worry about a thing, man. As Mark Bell says, "You can't go wrong if you're trying to be strong."
01-18-2014, 01:50 AM
Do everything you have prescribed, and if you feel like you need some extra work somewhere, add it. Only 2 rules:
Don't let it take away from your main movement
Don't do anything stupid.
01-18-2014, 06:06 AM
01-18-2014, 06:32 AM
I ran 5/3/1 with the BBB template for a bit. Right up until my (unrelated) injury. I didn't run it long enough to see the results but I did love the training.
The girlfriend (and training partner) has been running it for about 9 months with the triumvirate assistance setup. Going from a 140 squat to a 210.
01-18-2014, 09:53 AM
01-18-2014, 11:33 AM
01-18-2014, 11:33 AM
glute ham raise
01-19-2014, 12:26 PM
Alright. Had to rest yesterday because i had work from 6am to 5pm and then slept until 10pm lol. Currently at work till 4 now and going to CRUSHHHHHH my lift after work.
Nothing like lifting after a huge rest day
01-20-2014, 08:16 PM
So i decided to take @Sean1332 's template and make it into my own!
Here was last nights lift:
(yes i know my bench is weak, still getting up there(
Incline BB Bench
Tricep/Bicep work (2 super sets consisting of:
Push downs SS db curls
Overhead ext SS 21s
6 30 yd springs super setted with some type of ab work, i did this for only 3 circuits since thats all i had time for.
TIME TO GO SQUAT!
01-20-2014, 08:22 PM
I like it! Good work. **** bench. I hate it.
01-20-2014, 08:25 PM
01-20-2014, 08:28 PM
It's an awesome conditioning tool. If you have the money, it's worth it. I believe Dick's sells them cheap.
01-20-2014, 09:03 PM
01-20-2014, 10:45 PM
01-21-2014, 12:02 AM
Alright so tonight was mah squat day!
195x10 (killed this set! felt so good)
Front Squat (still getting the form down)
115x5 (going to up the weight, kind of like a 3x5 progression here)
GHRx4 super setted with 20lbs DB RDL (for extra stretch, i have to say i couldnt walk correctly after doing these since my hammy pump was out of this world)
Walking Lunges with 80lbs on the BB
A total of 60 yards (2 sets of 30 yds)
6 Sets of Calf work consisting of calf raises with a 5 second hold and 3 sets of seated calf presses 20+ reps for pump.
Im so used to doing heavy amounts of volume but for some reason, even though this doesnt seem like much volume, i had a huge pump and my legs were tired. I think im going to add leg extensions and hammy leg curls for a burn set next time.
On that note, time for sleep. Have to be up early for an 8am lab so hopefully i can get a lift in before work tomorrow! Stay tuned folkZ
01-23-2014, 04:41 PM
So far so good, forgot to add this lift!
OHP Press 3x3 Week
Side raises 20/1lbs drop sets x 3 sets
Rear delt Face pulls
NG Chin ups
Tbar Rows (on hammer machine, lower back hurt and couldnt do these with the BB)
Preacher curls x5 sets
Push Downs x5 sets
Pretty good lift, i decided to add chin ups on random days to help with the back development. Also i love the pyramiding down! I feel the burn on that very last set and having two sets where you can go all out is so much to look forward to! So far im loving 5/3/1 im deadlifting today so im hitting that in an hour.
Im adding some leg extension/leg curls to my DL day along with doing the same supplemental row work.
01-23-2014, 04:48 PM
Good work, dude! I'm glad you're liking 5/3/1.
As for the lower back and your rows; There's a Tony Gentilcore article that brings that up specifically. If you plan on rowing on your deadlift day, barbell rows would be a good addition seeing as your lumbar has already been worked, that way you can save your lumbar the rest of the week. I'll do barbell rows 5x3-5reps when I strip down the deadlift bar. Just more food for thought!
01-23-2014, 04:50 PM
01-23-2014, 04:52 PM
01-23-2014, 05:01 PM
01-25-2014, 02:54 PM
My two last lifts, and today is a rest day (much needed!)
Deadlift day 3x3 week
275x10 (this was money! )
(decided to go heavier on these, I was feeling it)
Cable Low Row (wide bar grip)
WG Pull ups to finish it
Farmers walks super setted with abs, 4 rounds.
Bench Day 3x3 Week
Incline DB Press
75x10 (x5, super setted with incline press)
45x9 (dead by the time i hit that last set)
Biceps: 21s x 3, riper hammers x 2 , lying incline curls x 2
Triceps: pushdowns x 4, overhead extensions x2
I feel so drowsy and dead today, i feel like i need a stimulant break ASAP. And by ASAP I mean starting tomorrow because I already started my day with 2 scoops of alphamine
Going to keep on with the ArA, ALCAR, and GMS and then use Stim Free focus for my preworkout as well. And I can lower my ALCAR dosage since focus xt has some alcar in it! win win.
01-25-2014, 03:01 PM
01-26-2014, 12:19 PM
feeling a little sick today, going to fight it and push myself to squat anyway. Prolly a bad a idea but hey lets hit it!
01-30-2014, 04:40 PM
been sick sine sunday, havent lifted since sunday. I figured f it and im going to try to push through an OHP day today.
01-30-2014, 05:16 PM
If you feel up to it get a lift in. I finally went today and it was great
01-30-2014, 05:22 PM
Maybe just drop the weights down to 60% or so. Like a Deload. Just to keep the motion practiced and the muscles conditioned.
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