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

Page 2 of 4 First 1234 Last

  1. Quote Originally Posted by Sean1332 View Post

    Yup there's one in RI and two in CT coming up I believe.
    Really?! I'm going to have to look them up and get to working hard. That'd be a real fun time.

    Okay Sean, since I know you've been PLing for awhile. Is it dumb for me to think if I do less rowing movements, curl/tricep work by going to the BBB 5/3/1 that I will loose arm size and back width?


  2. Quote Originally Posted by EatMoar View Post
    Really?! I'm going to have to look them up and get to working hard. That'd be a real fun time. Okay Sean, since I know you've been PLing for awhile. Is it dumb for me to think if I do less rowing movements, curl/tricep work by going to the BBB 5/3/1 that I will loose arm size and back width?
    I'm not a fan of BBB if you're training for a powerlifting meet. You should focus on movements that will carry over to your Big 3. Less rowing is never good either. I would personally do a row variant, hit it for 5 sets, 3 times a week. I tend to follow something along the lines of the Periodization Bible template, with an additional back exercise on deadlift day.

    A lot of people enjoy BBB though, and if you feel that it's working for you, then go for it. It ain't gonna hurt you.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       


  3. Quote Originally Posted by Sean1332 View Post

    I'm not a fan of BBB if you're training for a powerlifting meet. You should focus on movements that will carry over to your Big 3. Less rowing is never good either. I would personally do a row variant, hit it for 5 sets, 3 times a week. I tend to follow something along the lines of the Periodization Bible template, with an additional back exercise on deadlift day.

    A lot of people enjoy BBB though, and if you feel that it's working for you, then go for it. It ain't gonna hurt you.
    So the main lift + 3 extra accessory exercises? What days do you do row movements on? Deadlift day, squat day and ..?

  4. Quote Originally Posted by EatMoar View Post
    So the main lift + 3 extra accessory exercises? What days do you do row movements on? Deadlift day, squat day and ..?
    Something like:
    -Deadlift, hamstring, quad, row
    -Bench, chest, row, Tri/bi
    -Squat, hamstring, quad
    -OHP, shoulder, row, Tri/bi

    That's what I personally do. Just my preference. Everyone is different and what works for one person, may not work for the other, ya know? You just gotta find what works for you and what you enjoy.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Quote Originally Posted by Sean1332 View Post

    Something like:
    -Deadlift, hamstring, quad, row
    -Bench, chest, row, Tri/bi
    -Squat, hamstring, quad
    -OHP, shoulder, row, Tri/bi

    That's what I personally do. Just my preference. Everyone is different and what works for one person, may not work for the other, ya know? You just gotta find what works for you and what you enjoy.
    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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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.

  13. 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!

  14. 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

  15. 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

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

  17. 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

  18. 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!

  19. 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.

  20. 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.

  21. 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.

  22. Subbed

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

  23. 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.

  24. 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

  25. 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.
  •   

      
     

Similar Forum Threads

  1. Replies: 1
    Last Post: 03-31-2011, 10:58 PM
  2. Replies: 36
    Last Post: 07-19-2008, 09:54 AM
  3. Sam, Who Let the HOGS Out?!?!
    By Mass_69 in forum Nutraplanet
    Replies: 14
    Last Post: 01-08-2007, 10:19 PM
Log in
Log in