First 5/3/1 routine

[pistol345]

Hey guys,
I just started my bulk yesterday and I'm switching a lot of things up. I'm implementing the 5/3/1 routine and upping my calories a lot.

Starting stats: 6'3", 177lbs, crazy fast metabolism, ~11%bf, bench max: 225, squat max: 300, Deadlift max: 315.

I'm not positive I have the 5/3/1 routine planned out properly, so I would like some advice from those with experience. Also, I would like a little input to optimize my diet as well.
Thanks

 

[pistol345]

At the beginning, I see that you're supposed to calculate your workouts with 90% of your actual max. For the accessory exercises, I'm taking the Boring But Big approach

First workout: Squats

3 warm up sets

205 x 5
215 x 5
230 x 5
185 x 10
185 x 9
165 x 10, 9, 8

Ab machine
60lbs x 10, 9, 8
50 x 7, 6


Well, I definitely went a lot lighter than normal, but had much better form and used less rest pauses. I normally would squat 225 x 10, 9, 8 but with several rest pauses per set. Definitely got a good leg workout despite using less weight. That's also the first time I hit my abs in years. I'm already terribly sore


Diet: 4,805 calories, 486g carbs, 170g fats, 310g protein

so % wise, that's 40.5% carbs, 32% fats, 26% protein

I would like to get the fats lower and protein higher, but is eating over 300g of protein really going to make a difference?

suggestions welcome

 

[pistol345]

Bench Day

155 x5
165 x 5
175 x 5
135 x10, 9, 8, 8, 8

Rope Tricep Pushdowns:
42.5lbs x 10, 9, 8
37.5 x 9, 8


Definitely feels weird going so light, but I had a great pump going. I took my time and used good form on each rep for a change. The machine where I did the pushdowns is different than most I've used at other gyms. I normally do like 90-100lbs, but this one is like double what the weight says so 42.5 was plenty

 

[Sean1332]

Looks good so far. I might suggest adding in some sort of row/pulling variant on your bench press day but that's just me.

Are you not doing AMRAP third sets? Just curious.

Another option, you could always use a different variant of an exercise for the BBB. Example: Bench 5/3/1, Close grip 5x10. Just food for thought.

Enjoy it!

 

[pistol345]

Looks good so far. I might suggest adding in some sort of row/pulling variant on your bench press day but that's just me.

Are you not doing AMRAP third sets? Just curious.

Another option, you could always use a different variant of an exercise for the BBB. Example: Bench 5/3/1, Close grip 5x10. Just food for thought.

Enjoy it!

Thanks for the advice. Oh, I read that if you're doing the Boring But Big routine, you shouldn't do the 3rd set AMRAP. But if switching exercises after 3 sets, then go all out. And yea, I thought about doing some rowing stuff on bench day, but I was planning to do upper back work on deadlift day. It appears there are many ways to plan this routine. What is your recommended split?

 

[Sean1332]

Thanks for the advice. Oh, I read that if you're doing the Boring But Big routine, you shouldn't do the 3rd set AMRAP. But if switching exercises after 3 sets, then go all out. And yea, I thought about doing some rowing stuff on bench day, but I was planning to do upper back work on deadlift day. It appears there are many ways to plan this routine. What is your recommended split?

Ahh ya that's right. I personally favor Lower/Upper/Lower/Upper but whatever floats your boat!

 

[pistol345]

Deadlifts

3 warmup sets

workout:
205 x 5
215 x 5
230 x 6 (slippery bar and couldn't hold it for more reps)

Lat Pulldowns
70 x 9
60 x 10
60 x 9
60 x 8
60 x 8

BB Curls
60 x 10
60 x 9
60 x 8
50 x 9
50 x 8


Felt pretty good. Tried to do AMRAP on last set of deadlifts, but that bar didn't have much grip. I have straps, but didn't bring them because I knew I wasn't going very heavy today. I'll be ready next time.

 

[pistol345]

Military Press Day

I was going to try standing overhead press, but all the places at the gym were taken. I did some seated BB military press, but once I got to 135lbs, I couldn't get it off the rack by myself and didn't have a spotter. Went to seated DB presses.

Seated BB Press: 100 x 5, 115 x 5

Seated DB Press: 60s x 5
45s x 10, 9, 9, 8, 8

DB Rows: 55 x 10, 9, 8
50 x 9, 8

Pretty disappointing workout today. I need to get in the gym earlier on overhead press day when it's less busy. I've never done standing overhead press before, how much less weight should I use than sitting? if I can hit seated 135 x 8, maybe 105 standing? or less? Guess I'll just have to find out for myself. Either way, one week down!

 

[pistol345]

Been hitting all my workouts, but forgot to post em.

Bench Day

165 x 5
175 x 5
185 x 3
135 x 10, 9, 9, 8, 8

Bent Over Rows
115 x 10, 9, 8
95 x 9, 8

Rope Tricep Extensions
42.5 x 11, 9
37.5 x 9, 8, 8

Solid workout. Probably hitting deadlifts tomorrow if my legs are recovered enough from squats.

Weighed in at the gym with shoes on, 191.6 lbs. I was 175 without shoes before I moved back to school (1 month ago). I'm gaining weight crazy fast