Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!
- 01-16-2014, 07:00 PM
Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!
Whats up guys, so I wanted to make this log of 5/3/1 because I wanted to keep my goals in mind. Im usually a more BBer type of lifter/person but after reaching some PRs and getting over 1000lbs on the big 3, I have taken a liking to powerlifting and big lifts.
I really want to hit a 405 squat, so badly. So my current layout is the 5/3/1 Triumvirate which is 3 assistance exercises along with the big lifts.
Supps being used:
Alphamine/other caffeine source
Beta Alanine (when it arrives, i ran out)
3 extra shoulder lifts (possibly tossing a shrug super set in here)
1-2 bicep lifts (6-8 total sets)
3 back lfits (mainly rows)
3 extra chest lifts
1-2 tricep lifts
Front squat, RDL, lunges, calf work
And thats the way itll go.
I was thinking about taking a deload week but turns out I was not sleeping enough. Caught up on my sleep and I feel like a new man.
I'm really not going to fuss about the assistance work, but it will be 10+ reps volume work to work on shaping each one of my muscle groups.
Lets get this log started, doing workout #1 OHP Day.
- 01-16-2014, 11:37 PM
Triumvirate is an awesome way to go. Did you see the Triumvirate laid out on T-Nation? That one is, IMO, perfect. I had a buddy make unreasonably excellent gains for only spending 45min in the gym four days a week.Training log:
01-17-2014, 12:08 AM
Thanks for joining fellas!
@herderdude yeah ! Thats where I found 5/3/1 and started reading up on it. I am doing my own accessory work that tends to my weak points to bring them up and to enhance my main lift. I like to add my own flare into whatever I do.
If youre talking about that one, that is pretty much what I had laid out for myself without even seeing that article! hah, me and Wendler have the same views on what works
Here is what i did for OHP day:
105x10 (last all out set)
The reason I went for 4 sets here is because I really underestimated my OHP press when I did the calculations for the 5/3/1 . I think the reason i thought my OHP was weak is because im used to doing push/pull/legs where OHP was always done after doing chest where my shoudlers were already toast. So I need to recalculate those numbers and fix them. I think my max OHP is somewhere near 155 instead of the 125 I had used to calculate these numbers with. Either way my shoudlers felt strong today
side raises SS shrugs (70lbs dbs)
DB Shoulder Press
21s x 3 sets
preacher curls 3 sets + 1 drop set
hammer curls x 2 sets
Felt good today and the ArA pumps are intense. Cant wait ti DL tomorrow.
01-17-2014, 12:10 AM
In on this. We have extremely similar stats man! About the same height, weight and lifts plus I just started an ARA run with 5/3/1 but I go BBB for assistance.
01-17-2014, 12:12 AM
@joh408 this is interesting as well!
01-17-2014, 12:17 AM
01-17-2014, 12:20 AM
01-17-2014, 12:24 AM
01-17-2014, 12:25 AM
01-17-2014, 12:31 AM
Oh, I see, kind of the marriage between BBing and strength training. This is the Triumvirate I was referring to:
If you get a hold of the E-book, you'll see a thousand different ways to run it. My suggestion is to pick one and run the shït out of it. He's already taken many, many things into consideration as far as balance and building up the right structure to make you progress in your lifts. Once you begin to tweak/hybridize, you continue to do so until what you're left running doesn't look anything at all like what you set out to run.
It's your training and ultimately what motivates you to go balls out 52 weeks a year is what's going to bring the best results, but browse around and cherry pick from Wendler. He's a smart guy.
01-17-2014, 12:32 AM
01-17-2014, 12:35 AM
01-17-2014, 12:45 AM
01-17-2014, 12:49 AM
I saw that split on tnation and didnt really like it for some reason, it didnt seem like it interested me. but to be honest BBB is starting to look really really good.
@joh408 ill give it a go thanks bud! and youre right were like the same person with our stats lol. Also how do you like BBB, did you find yourself gaining a good amount of mass despite missing those assessory lifts (curls, tricep work etc) I just find myself still stuck on that crap for some reason.
@jimbuick I could have a buddy film me one day when I max out if youd like. I never recorded myself lifting before.
01-17-2014, 12:51 AM
01-17-2014, 01:13 AM
BBB fits my goals right now. I add more volume after BBB and the main accessory lift. I still do curls on OHP day just to make sure I stretch out my biceps. Triceps on bench day just so I strengthen my lockout. Mass is coming along nicely. With my bulk I barely added on my waist but my chest leaned out and grew also. Arms are up .5" flexed. Quads up also. Shoulders blew up with volume
01-17-2014, 01:15 AM
@jimbuick alrighty I'll try to get some videos up, I can always use some tips on form!
01-17-2014, 01:24 AM
5x10 on the big lifts is a great way to get really proficient at the movement. My form has improved greatly since incorporating it. Whatever accessory work you choose, stick with it for a couple cycles before you change it
01-17-2014, 03:38 PM
Deadlift Day....... woohooo
I decided on leaving my 5/3/1 the way i have it set up in my OP. I can't live without volume but i love coupling it with strength. Lets kill back todaY!
01-17-2014, 06:43 PM
here is how today went:
That weight felt light, its my first time doing any type of progression with percentages so ill assume it should be since taht was only 65/75/85% of a 90% my 1RM. Felt good either way.
75 (not including bar) x 15/12/10
Lat pull downs
Stretch and foam roll and im out!
That was actually a quick lift, in and out in 60 minutes. I went in and got **** done. It felt good. Cant wait to keep progressing in my DLs.
I saw some kids there today, they didnt seem that big at all. I watched them DL and they were pulling 3x5 with 405 lbs. I went up and talked to them for a bit, turns out they were doing 5/3/1 also. Its crazy how you can be "small" and have all that strength and then these big guys dont push/pull that much weight at all. IMO , having strength and size is where its at, however size is all about how much ya eat
Id also like to point out yesterday I ate 600g of carbs....it felt really good. I plan to do the same today lol. My calories will be around 3800 kCals.
01-17-2014, 07:06 PM
Good stuff man. Sounds like a good time eating 600g of carbs haha
01-17-2014, 07:17 PM
01-17-2014, 07:17 PM
Don't be afraid of doin some extra leg work on deadlift days either!
Good luck buddy. Have you looked up any meets?
01-17-2014, 07:42 PM
01-17-2014, 07:47 PM
01-17-2014, 07:50 PM
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?
01-17-2014, 07:55 PM
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.
01-17-2014, 07:57 PM
01-17-2014, 08:00 PM
-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.
01-17-2014, 08:06 PM
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