Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!

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  1. 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


  2. Quote Originally Posted by CountryLiftin View Post
    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.
    Great to have ya! Yeah thanks. I'm new to 5/3/1 any help is appreciated
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  3. No prob man. You will like it a lot once you get a few months under your belt for sure.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  4. 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

  5. Quote Originally Posted by EatMoar View Post

    Hmmm I kind of like that. Hitting rows 3x and 2x on tri/bi. I read he said on upper body days to add a row or chin movement
    As far as your arm size and back width concerns, I do rows every day except squat day and chins 2x/week and curl LIGHT (25lbs, empty bar) 1x/wk to stretch out my biceps and train triceps hard and heavy 2x/week. My arms have grown .75" in the last 13months on that routine and a former coworker just commented that "It looks like someone hung another set of lats on your lats."

    Don't worry about a thing, man. As Mark Bell says, "You can't go wrong if you're trying to be strong."
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. 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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  7. Quote Originally Posted by herderdude View Post

    As far as your arm size and back width concerns, I do rows every day except squat day and chins 2x/week and curl LIGHT (25lbs, empty bar) 1x/wk to stretch out my biceps and train triceps hard and heavy 2x/week. My arms have grown .75" in the last 13months on that routine and a former coworker just commented that "It looks like someone hung another set of lats on your lats."

    Don't worry about a thing, man. As Mark Bell says, "You can't go wrong if you're trying to be strong."
    So you kind of do what Sean does? What's your outline look like I'm curious if.you don't mind.

    Ahahah I'll try not to do anything dumb country.

  8. I'm in.


    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.

    Good luck!

  9. Quote Originally Posted by EatMoar View Post
    What's your outline look like
    Bench, supplemental press, triceps, shoulders, back

    Deadlift, supplemental pulls, GMs, GHR, rows

    OHP, incline press, shoulders, back, hamstrings

    Squat, pause squat, GMs, GHR, rows.

    Pull ups and curls are sprinkled in, but what you see is must-do.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Quote Originally Posted by herderdude View Post

    Bench, supplemental press, triceps, shoulders, back

    Deadlift, supplemental pulls, GMs, GHR, rows

    OHP, incline press, shoulders, back, hamstrings

    Squat, pause squat, GMs, GHR, rows.

    Pull ups and curls are sprinkled in, but what you see is must-do.
    What are GHRs?

    EDIT: nvm I know what those are. Those are killer for hamstrings

  11. glute ham raise
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. 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

  13. So i decided to take @Sean1332 's template and make it into my own!

    Here was last nights lift:

    Bench

    barx30
    95x15
    115x12
    135x5
    160x5
    185x6
    160x6
    135x8

    (yes i know my bench is weak, still getting up there(

    Incline BB Bench

    105x10x5

    DB Rows

    70x10x5

    Hex Press
    40x13
    40x12
    40x10
    40x10
    40x10

    Tricep/Bicep work (2 super sets consisting of:

    Push downs SS db curls
    Overhead ext SS 21s

    Conditioning:

    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!

  14. I like it! Good work. **** bench. I hate it.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Quote Originally Posted by Sean1332 View Post
    I like it! Good work. **** bench. I hate it.
    i just cant get hyped for it, but i want a bigger stronger chest lol. do you by any chance have any knowledge about prowlers? I want to buy one for conditioning. they look like such a beastly time.

  16. It's an awesome conditioning tool. If you have the money, it's worth it. I believe Dick's sells them cheap.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Subbed

    Don't worry about bench man, mine sucks too but the good thing is it will go up from now on

  18. Quote Originally Posted by Duramaxhd View Post
    Subbed Don't worry about bench man, mine sucks too but the good thing is it will go up from now on
    Thanks for joining! Yeah I really just want solid bench number. However id rather see my deadlift and squat numbers skyrocket.

    I'll check out dicks Sean, hopefully they won't break the bank to much.

  19. Alright so tonight was mah squat day!

    Squats

    bodysquatsx20
    135x12
    155x8

    Working Sets

    195x5
    225x5
    255x8
    225x5
    195x10 (killed this set! felt so good)

    Front Squat (still getting the form down)
    75x11
    95x8
    115x5
    115x5
    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

  20. So far so good, forgot to add this lift!

    OHP Press 3x3 Week

    barx20
    65x12
    75x8

    95x4
    105x3
    115x6
    105x3
    95x6

    Side raises 20/1lbs drop sets x 3 sets

    Rear delt Face pulls
    100x12
    100x11
    100x12

    NG Chin ups

    Bwx8
    Bwx7
    Bwx6

    Tbar Rows (on hammer machine, lower back hurt and couldnt do these with the BB)

    90x11
    90x10
    90x10
    90x11
    90x10

    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.

  21. 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!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by Sean1332 View Post
    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!
    Alright, yeah i usaully do 5x10 pendlay rows after deadlift, should i be doing them at a 3-5 rep range instead? I thought the supplemental rows should be done at a "higher" rep range rather than 3-5. I had a crazy pump from those tbars the other day lol

  23. Quote Originally Posted by EatMoar View Post
    Alright, yeah i usaully do 5x10 pendlay rows after deadlift, should i be doing them at a 3-5 rep range instead? I thought the supplemental rows should be done at a "higher" rep range rather than 3-5. I had a crazy pump from those tbars the other day lol
    Whatever you want bud! I just vary it. Just do whatever ya got in you. I was just bringin up the lumbar-ness.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by Sean1332 View Post
    Whatever you want bud! I just vary it. Just do whatever ya got in you. I was just bringin up the lumbar-ness.
    okie, thanks man! I appreciate the help

  25. My two last lifts, and today is a rest day (much needed!)

    Deadlift day 3x3 week

    135x12
    185x10
    225x8

    Working Sets
    275x3
    315x3
    345x7
    315x3
    275x10 (this was money! )

    Pendlay Row
    145x7
    165x5
    165x5
    175x5
    175x5
    (decided to go heavier on these, I was feeling it)

    Cable Low Row (wide bar grip)
    105x17
    120x15
    135x12

    Pullovers (vtaper)
    140x12
    140x10

    WG Pull ups to finish it

    Bwx5 (x3)

    Farmers walks super setted with abs, 4 rounds.


    Bench Day 3x3 Week

    Bench

    Barx25
    95x13
    135x8

    Working sets
    155x3
    175x3
    195x4
    175x3
    155x8

    Incline DB Press

    50x10 (x5)

    DB Rows

    75x10 (x5, super setted with incline press)

    Hex Press

    45x13
    45x11
    45x11
    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.

  26. Nice deadlifting buddy bet u felt that

  27. 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!

  28. been sick sine sunday, havent lifted since sunday. I figured f it and im going to try to push through an OHP day today.

  29. If you feel up to it get a lift in. I finally went today and it was great
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  30. 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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