5/3/1 Hypertrophy Template log - from bodybuilding to functional strength training

I'm taking aromasin now. It's much better than arimidex.

Hrm..all the people at my gym are doing 5/3/1 or Westside or Texas Method. They only really promote powerlifting and that's what the coaches are there for too. I wanted to stick to something they prefer especially since I have them at my disposal, would be much more beneficial for me to take advantage of that, but then work in some hypertrophy training as my assistance.

Unless you mean to keep doing 5/3/1 but switch the days up?
 
dont combine your days, you'll fail pretty fast with them set up like that.

if youre lower back is weak, just start doing exercises for it
 
I only combined squat with press yesterday to catch up. Not making a habit of it, although... it worked out pretty well. I'm just finishing up my work now and going to post up the log for it. I did squats first + assistance for legs, then Press + assistance, but cut down the volume for both.

Lower back - well, I can't add lower back work after deads.. maybe after squats but definitely not with deads. I will be doing GHRs with full range of motion on squat day, so that takes care of lower back then. Which other day should I add some lower back work in? Maybe Bench day?
 
Gutterpump said:
I only combined squat with press yesterday to catch up. Not making a habit of it, although... it worked out pretty well. I'm just finishing up my work now and going to post up the log for it. I did squats first + assistance for legs, then Press + assistance, but cut down the volume for both.

Lower back - well, I can't add lower back work after deads.. maybe after squats but definitely not with deads. I will be doing GHRs with full range of motion on squat day, so that takes care of lower back then. Which other day should I add some lower back work in? Maybe Bench day?
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wherever / whenever you can fit it in so it doesnt bother you. i hit lower back 2x a week usually on lower body ME / DE days. its nothing crazy using hypers 3x8 and ghr 3x8 lol
 
No i suggest doing 5/3/1. But split from the bbing template of deadlift-back, bench-chest, press-delts, squats-legs and go. deadlift-lower, bench-upper, press-upper, squats-lower. Gives you more play room i feel.
 
log for Thursday - SQUAT / PRESS

Here's my log for Thursday. I made up for Monday / Wednesday since I missed those days, had some craziness that's all taken care of (work, lost phone). I went to NYSC to workout. It's my last month of membership since I started at the new gym, so I have a few days left here.


Squat 5/5/5

warmed up with

10x115
10x115
10x115

working sets

5x235
4x270
3x275

NO idea what's wrong today. Was way off. I've lifted more than this when I was doing Starting Strength. It's been almost 2 weeks since I've squated so maybe this is why? Also, my right hamstring felt reeeaally tight after all this. I was stupid and in a rush I think and didn't stretch/roll it out before starting.

Notes to self before squat day: ALWAYS stretch & use the roller, esp on hams... they're always really tight.

Leg Press:

10x290
10x290

Ham Curls:

13x70 (each side)
13x70 (each side)

Did some stretches then moved onto Press

OH Press

10xbar
10xbar
10xbar
10x65
10x65

3x105
3x120
3x135

All felt very easy. I should've kept going on the last set, but completely forgot to, was counting 3's. I need to re-read parts of the book and / or just freakin remember this. My form was great and it felt easy. I'm going to keep at this pace though because I want my form to remain good while I get stronger at it. I have poor shoulder mobility so as long as I'm keeping good form, I'll keep up with the program and not jump the weight up for my 1 rep max (even though it's likely much higher than I originally stated).

Facepulls

15x70
14x80
15x90

Upright Rows

12x65
10x65
10x65

DIPS

10x BW (235)
7x BW (235)
5x BW (235)

Light stretching and went home
 
Log for Friday - DEADS!!!

This is quickly becoming my favorite day.
I was having a bit of a good day and deviated slightly from the program, but it won't effect me I don't think. No injuries and feeling good the day after so I'll chalk it up to feeling strong.

Stretched and used foam roller on quads and hams for about 15-20min before starting today.

Deads (3/3/3+)

warmed up with:

10x135
10x135
3x225
4x225

Working sets:

3x252
3x288
5x325 PR!

feeling good so....

1x375 PR!! (form suffered, had people watching and shooting video, back was slightly rounded)
1x375 PR!! (fixed my form, had video taken, looked CLEAN!!!)

I really can't believe I got these PR's the day AFTER doing squats/legs, with a tight ham at that, plus AFTER just doing my 3's. Not bad!

I feel I can go much heavier now that I've seen my form and cleaned it up. Not sure if I should post the vid, but here's my victory pic:

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Pendlay Rows (just getting a feel for them, got a coach to help with form and explain them):

1x225
1x225

Bent over rows:

8x155
8x155
8x155

Chins:

3x235(bw)
4x235(bw)
4x235(bw)

DB Rows:

10x70 (per side)
10x70 (per side)

finished

Notes: I feel that, and was told by the head coach, that you can go much heavier with the Pendlay Row, since you are using more momentum from the body and reseting each time. The bar is also pulled higher up on the torso than regular bent over rows. I'm going to mix these into my workouts here and there as a power move. I don't feel as though they will work on back thickness, but should help with some lifts since it's more of a power move.
 
SweetLou321 said:
No i suggest doing 5/3/1. But split from the bbing template of deadlift-back, bench-chest, press-delts, squats-legs and go. deadlift-lower, bench-upper, press-upper, squats-lower. Gives you more play room i feel.
Click to expand...

I hear ya, good idea. I'm going to change the order of my days and switch the assistance to reflect this. I am also going to combine Squat + Press into the same day, so that I can do each wave over 1 week, instead of staggered. I will be able to keep track of things much better this way, and Squat + Press seem to work together for me. Didn't feel like I over did it. My Squat + Press day, I can just ease off the volume on upper this day. My big upper day will be my bench day. I won't commit to it before posting though, I want to make sure nothing overlaps too much or will effect the next training day.

Monday will be Bench 3/3/3+ so maybe now I will do Bench / Deads / Squat & Press as my M/W/F... OR I can do Squat & Press / Deads / Bench instead. If so, I will redo my 3's this coming week and from now on keep it as such, without mixing things up too much anymore.
 
Here a clip on my 1 rep Deadlift. How's my form on it? Keep in mind this is at the very end of completing my 3's..the day after squats lol. I felt like I could do more once I focused on taking the roundness out of my back.

1x375

[video=youtube;YMRyzpL_MiU]http://www.youtube.com/watch?v=YMRyzpL_MiU[/video]
 
I do 4 times a week 5/3/1. thats an option. bench, squat, off, press, dead, off, off. It seems like you would do well with 3/5/1+singles. Maybe try that after 6-12 monthes of 5/3/1.

Also your shoulders are infront of the bar, which is causing your forward lean, hips to raise first, back to round, and more work then you have to do. Just set up farther away from the bar and get them behind the bar.
 
Thanks, this is my first time lifting this heavy. I used to always lift lighter but with lots of volume.

Feeling great today though, no pain or tightness in lower back like how I felt after last week's 5's... so I'm being told my strength is saving me from bad form (no injuries / pain). If I can lock in my form and improve mobility, I can lift a LOT more I think.

Isn't 3/5/1+ the powerlifting version? I think, from what I was told. These weights are fresh to me, and I weight a lot, so I think my numbers have room to shoot up faster than what 5/3/1 will allow. Maybe I will do 3-4 months of this while focusing on form, then switch to something more aggressive/intense. I am aiming to get 500 on my DL by 2012.
 
1rm looks fine to me, try holding it at lockout for liek 3-5 secs tho
 
3/5/1+ is according to the book for the NON-competive powerlifter. In his new book the original 5/3/1 is what he uses for his powerlifting templates. I think the same thing about more aggressive. But i got some time so ill just make slow additions for now while i learn westside.
 
I'm going to have to do more reading about it and pick up the new book. I don't understand off hand what the advantage would be of switching 5/3/1 to 3/5/1, or why it would be better for the non-competitive powerlifter.

I'm also wondering, since I have room to gain still, and have not plateaued (but got very sick of Starting Strength + small nagging injuries in my elbow and forearm), if I can increase the weight a bit faster then called for on 5/3/1, and then slower once I start to plateau. I know the answer is probably no though.. since that's not how the program was designed. I've been known to be somewhat stubborn though and it's hard for me to leave ego at the door...I get a rush when I make big strength gains.

The beauty of sticking with 5/3/1 though is that I can do all my assistance stuff, anything I want.. 5x5 won't allow that or else I'd be doing that for a little while.
 
In short the switch is easier on some lifters. Some find the 5s week the hardest and thus go 3/5/1 bc the last two weeks are the hardest. In terms of the 3/5/1+singles its simple. its 3+singles/5/1+singles. So hard/medium/hard. You dont do singles on all lift for the 3 and 1 weeks and dont go any higher then 90%. Its for the ego boost and for one to get use to singles. I bet it would be good pre-meet.

Im the same way. So I cheated a lil on 5/3/1 to be honest. I wanted to progress faster so I just add 10 on squat and dead. And add 10 to bench and press some weeks and 5 the other weeks. It was 10 when i first started, lately its been 5. Depends on how each meso cycle goes since they all build on top of each other.
 
Sounds good to me. I'm going to switch it up to 3/5/1 and start upping the weight by 10 pnds on my cycles for a bit I think. 5's are pretty tough too I find though, at least on squats and deads.

Happy 4th!
 
Going to finish up my 3's this week, singles next, deload and then will switch to 3/5/1 with my assistance locked in. Been reading more and more that I shouldn't be changing my assistance exercises, otherwise no way to gauge process with those as well. I guess I'm taking the first cycle to get it locked down.
 
Bench today 70/80/90

Warmup:
Chins
BWx8
BWx4
Bwx3

Bench warmup

95x20
95x20
115x15
135x10

Working Sets

175x3
205x3
225x3 (couldn't get more)

245x1 - went for a single - kinda got stuck for a second at midpoint then was easy (looked easy I was told). I should work on the midpoint more in my assistance work. Had a spotter but didn't have to ask for help today.

Incline BB press
105x15
115x13
115x10

BB Rows - (completely bent over at 90 and fully extending my arms, trying to get closer form to a Pendlay but without reseting to the floor, also kept them slow with full range of motion)
135x10
135x10
135x10

DIPS
BWx10
BWx10

DB Incline Press
50s x 15
50x x 10
50x x 8

Concentration Curls
30x12
30x12
Just 2 sets each side
 
if i could make a couple of suggestions...

you warm up is too much. try doing a few sets 4-6 x 4-8 reps with the bar until youre warmed and than if you were to follow this same pattern
95 x 5
115 x 5
135 x 3
and than what you wrote / did. i think youre burning yourself out a little bit with warm ups. I assume your elbows flared out to early, hence midpoint sticking as well.

and if ya doing pendlay rows, reset and repull with lots of explosivness

im not trying to come off as a know it all asss, just trying to be helpful cuz i was here once and if i was there again this is how id change it
 
True, I was trying a little more volume this time for a warmup to see if it would effect my maxes. I need to find a balance, either I usually don't warm up enough or maybe too much, but after a bit of real work, I always tend to lift better.

I was aiming for slow rows, TUT, more of a growth move and less for strength. Mixing it up. I plan on adding in Pendlay's soon though, so that's why I'm focusing on a new position, more horizontal.

Overall, something was up this workout. Felt shaky after. I was overtired to begin with (again) and this was likely why. I need to reduce my workload outside of the gym asap, because I keep lifting when I'm not 100%. Getting there though, things are winding down with work a bit and getting slower, which I need.
 
Guys I'm looking to buy a new belt, liking the Inzer ones.

Which one should I go for?

This one looks good, supportive with an awesome fastener, but more comfortable:

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But this one looks pretty good too:

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I don't want a super thick one because they bruise my freakin ribs during deads. I can't get low enough with a super thick belt on, yet. Thinking of picking up a red or white one just for a change.
 
Gutterpump said:
Guys I'm looking to buy a new belt, liking the Inzer ones.

Which one should I go for?

This one looks good, supportive with an awesome fastener, but more comfortable:

Invalid Link Removed

But this one looks pretty good too:

Invalid Link Removed


I don't want a super thick one because they bruise my freakin ribs during deads. I can't get low enough with a super thick belt on, yet. Thinking of picking up a red or white one just for a change.
Click to expand...
dont bother with the tapered one.

i got the 10mm single prong belt in charcoal but its more of a faded brown
 
I second the warm-up. take geeks suggestion on that. I bet itll help. And you should be pretty warm from those chins too.
 
GeekPoop said:
dont bother with the tapered one.

i got the 10mm single prong belt in charcoal but its more of a faded brown
Click to expand...

Alright, the Inzer 10mm lever it is...I had a feeling that one is better. More of a wall to push against in the front. Now to choose, in bright red or white lol


For bench, I'll cut down the warm ups and add in rack benches, starting just below my sticking point. I think that's what they're called when you use 2 sets of safety bars, above and below the barbell, and then press against the upper bar - with it preventing lockout but adding tension at the sticking point.

Besides DB press, dips and incline BB press, I want to add another chest exercise into the mix on bench or press day, but not sure what.
 
takes a long time to break da bish in, heave it loose on yourself so your sweat / heat will mold it to you. mines all floppy now :)

could add bands or chains to it too, cant ever go wrong w em.

cable flyes? lolololololol
 
lol we have no machines or cables in our gym... can't do cable flies :P
I could do db flies, while holding onto bands though haha.. that might actually be pretty good
 
true, or I could start super-setting, or the 15rep bench/sprint/bench/sprint/bench circuit lol.. guaranteed to work you in new ways
 
I was made fun of last night for doing incline bench press lol...I jacked up the end of the bench with plates. Maybe they're just upset that I'm bigger than them even though they can lift more. I'm mainly focusing on being strong and balanced though, physique-wise - not trying for just mass. Oh well, I'll be stronger than these guys by next year anyhow, I have the size for it. Aiming to break 500 (1RM) on my deads and over 400 on my squats for reps. I'll be happy if I can do 300 for reps on bench. After that it's time to grow some more. I think most powerlifters just don't know how to diet. No need to be a pencil or to be 20%BF. They're either not eating, or just plain eating dirty.
 
Btw, I forgot to state, for yesterday's workout, I decided to not use 90% of my 1RM to calculate my lifts. Went with 100% and then figured out 70/80/90. This felt more in line with what I should be doing compared to how other lifts are feeling. I had started too low on bench, this feels better. Going to do the same with my OH Press and recalculate. Can't wait to have this all dialed in, then it's smooth sailing.
 
heres my "chest" routine
ME upper
2x10 db bp

DE BP
3x6 inc db bp

will siwtch to 3x6 dips n thats it.
 
I'm trying to get some thickness to the upper chest. It's been a bitch for me. It always been my weak point / hardest to grow. Today is oh press and squats. Chest is still real sore from Wednesday so no dips today, usually done a couple sets after oh pressing. Going to hit my upper back hard...need to strengthen it for my bench.

Assistance may be upright rows, DB rows, bulgarian splits squats, ghr, sled pull
 
I can only lift M/W/F

I had been staggering my 4th day into each following week. This was my 3's week and I realized I did OH press 3's last, so I just ended up squatting.. was a good thing though. Pushed too much and/or wasn't having a great day. I PR'd though but I realized I estimated my 1RM way too high, it's not 400. I could barely 1RM 325 today, was my final set though but still. I'll post up the log in a bit. Blackops & RPG time.
 
Ok so I fixed up my warmups. Doing bar squats then 40/50/60% for 3 sets of 5.
Not sure of my current bodyweight, think I'm weighing a bit more. Started around 230- 235.

Squat

warmup
45x5
45x5
125x5
165x5
195x5

working sets
255x3
285x3 PR (I only tested my 5RM before from my last program, never 3's)
325x1 almost PR - too heavy needed help back up - dropping my 1RM squat to 300

Bulgarian split squats - legs are blasted from trying that PR - this is a new move for me

BW+90 (2x45 db's) x 5 (each leg)
BW+45 x 5 (each leg)
BW+45 x 5 (each leg)
BW+45 x 5 (each leg)

GHR
5,6,6,6
 
Any idea why I may have been getting foot cramps when doing the bulgarian split squats? It was in my foot that was up on the bench.. electrolytes / sodium depletion / dehydrated? It made it hard to balance. Haven't got those in a while.

On another note, I ran out of MST's RPG real fast. Instead of 1-2 servings per day, I've been having about 4. The stuff is just so good. I put 2 servings in a big 3 liter jug to sip through the day, then 1-2 during my workout and another one at night. I think I'm addicted to it. Time to order 2 more containers :|
 
They were tough, balance was an issue for me. Was my first time doing GHR's too, they're pretty tough as well. I'm going to try doing front squats as well then maybe if bulgarian splits are giving me issues, we'll see.
 
Yeah it was my foot that I had upside down on the bench behind me during BSS's, and I'm using inov8 f-230's, awesome shoe. My foot was in a weird position, not used to using the top of my foot/toes for stability. I think it's an electrolyte thing, forgot to take my Athlytes then and was sweating a ton.
 
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