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

I decided to start completely over and properly test my 1RM's so I'm at the gym testing now. Testing my press and deads today.
 
My real 1RM's after testing fresh, warmed up just a bit with some 5's 3's and a couple singles.

OH Press: 180

Deadlift: 455

I've gotta say, I almost nailed 475 on DL.... BUT I felt like I was going to pass out and this was a new sensation for me. The peeps at the gym told me not to worry about this..that I should've kept going cos I had it off the floor, which is the hardest part. Once it's off, just stand up no matter how hard, no matter if your eyesight starts to go, or feeling faint, it happens at max exertion.

Now here's the deal. I had like 4-5 guys watching me during this session today. Pretty much shocked them because I have no deadlift training, and I was NOT deadlifting until 2-3 months ago. I randomly did deads at 135, for volume before this time and not even every week. So now they are saying I still have a LOT of room to gain in strength before I need to slow down with 5/3/1. They are recommending Starting Strength for another 6 months or so, or 5x5, for 6 months to a year, and they think if I do that, with some formal training, getting my form down SOLID, that I will be pulling 600 in 6 months to a year. They think I have the natural genetics for it.

My intent was to do some powerlifting while also doing some bodybuilding assistance work, but now I'm having fun with this, and these guys say I don't need to BB anymore because of my current size. If I focus on strength training, overall I will grow anyhow and my strength will shoot up over the next year.

What are people's thoughts here? Stop 5/3/1 and go back to a more aggressive program like 5x5 or Starting Strength?
 
Gutterpump said:
My real 1RM's after testing fresh, warmed up just a bit with some 5's 3's and a couple singles.

OH Press: 180

Deadlift: 455

I've gotta say, I almost nailed 475 on DL.... BUT I felt like I was going to pass out and this was a new sensation for me. The peeps at the gym told me not to worry about this..that I should've kept going cos I had it off the floor, which is the hardest part. Once it's off, just stand up no matter how hard, no matter if your eyesight starts to go, or feeling faint, it happens at max exertion.

Now here's the deal. I had like 4-5 guys watching me during this session today. Pretty much shocked them because I have no deadlift training, and I was NOT deadlifting until 2-3 months ago. I randomly did deads at 135, for volume before this time and not even every week. So now they are saying I still have a LOT of room to gain in strength before I need to slow down with 5/3/1. They are recommending Starting Strength for another 6 months or so, or 5x5, for 6 months to a year, and they think if I do that, with some formal training, getting my form down SOLID, that I will be pulling 600 in a year. They think I have the natural genetics for it.

My intent was to do some powerlifting while also doing some bodybuilding assistance work, but now I'm having fun with this, and these guys say I don't need to BB anymore because of my current size. If I focus on strength training, overall I will grow anyhow and my strength will shoot up over the next year.

What are people's thoughts here? Stop 5/3/1 and go back to a more aggressive program like 5x5 or Starting Strength?
Click to expand...
5x5 n SS are great programs, but i think you can only milk linear progression to a certain point. more "starting" programs IMO. id say stick with 5/3/1.

i gotta 1RM DLs tomorrow too, havent did a "traditional" dead lift in like 2 months lol
 
The thing is, I only did Starting Strength for 1 month before I went into 5/3/1...before that it was random BS fullbody circuits / volume training, etc that I did.. you still think I should stick with 5/3/1? or I guess, 3/5/1 which was what I was about to switch to?
 
I'm on a mission to hit 600 on my DL by next year now. I just need to clean up form and work on shoulder/upper back mobility and I should get there, but now I really need to plan things out instead of changing programs too often. I honestly don't think I've plateau'd enough to need to go to 5/3/1 yet. Figuring out what to do...

Btw, what are typical #'s at PL meets? And do they have age/weight categories for lifts? I've never thought of competing, but if I'm fresh to it and pulling these #'s, maybe it's something I can work towards.
 
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idk ive never done a meet lol

give it a whirl if you want, gotta get rid of the program adhd tho lol. do a smolov cycle for DLing?
 
Yeah that's why I'm testing my real 1RM's this week. Whatever I stick to, I need to do 100% proper, and depending where I'm at, I'll see what I should do. Honestly I chose 5/3/1 so that I could keep doing bodybuilding assistance work. But maybe that's not the best for me. I'm getting hooked on the PL'ing stuff now. I need to consult with more people about my next steps.
 
Smolov for DL? Nah, if I do a Smolov cycle it would be to get my bench up. That's my weakest lift. I want to get all my lifts up dramatically. 5/3/1 may still be good for me, and I can focus on learning westside stuff while doing it. Going to talk to the guys again tonight at the gym. My back/erectors are still recovering from the last session so I won't be testing 1RM on bench and squat today, will wait till Friday for that. Going to do some prowler work tonight and mobility stuff.
 
Id say keep at 5/3/1, just add 15 or so lbs a week instead of 10 then drop back to ten when things get hard, pick your assistence right and days youll be fine man. Impressive DL btw
 
Thanks, yeah I'm sticking with 5/3/1 now, just started my 5's again this week. Will post up log later. Still doing M/W/F as training days but may do M/W/F/Sunday, I'll just need to buy a new membership to do it and figure out my schedule. I tried combining Squat and Press again into the same day (Monday) and it's too much in this heat with all the assistance work. The CF box I train at has no A/C so it can get brutal, especially during this heat wave.
 
Oh do you mean 15 pnds a week or per wave? I would just plug in an extra 15 pnds into my max (in the formula), and get my values each week from that?

15 pounds per week is aggressive, I like it...I always thought it was per wave when you increase.
 
per wave yes, still at 15lbs a month. in 12 monthes thats 180lbs to your total. Not bad at all. Dont just think the short term man.
 
Ahh k I figured yeah. It will definitely trail off before 12 months, I'm sure there will be sticking points, unless I really get intelligent about the assistance work and not caught up on size gains vs strength.
 
btw idk how much you weigh for your age but id find a org that your bench form suits and then figure raw or gear then numbers for records ect. Id personally say if your gonna go the meet route get with someone that has been there before.
 
Hi guys, I'm going to restart this log again soon. Just coming off a vacation and a neck injury which happened over the course of the travels. I had some fun over the travels visiting different crossfit boxes in various cities though and getting some lifting in.

Not sure if I should just start a new log or continue this one though.
 
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