#6591547 - 09/17/12 11:06 AM
Re: My 5/3/1 log...
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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It's so simple and customizable... It's a fucking no brainer for anyone who is looking to make strength and hypertrophy gains... Other programs work too, but I just like the way this one sets up for me...
Week 1
Day 1 OHP 3 sets of 5, last set is 5+ (do at least 5 but continue until failure or just prior to failure) Then you can choose to do 5 sets x 10 at 55% of your training max... What's your training max...?
You can determine your trainIng max by taking your real world 1RM and taking 90% of that... OHP max is 170? So your training max is 153, round up to 155...
Week 1 of 4 week cycle has you doing a set of 5 with (don't quote me on these figures cause I have them built into an excel sheet and just plug in my training max each month and it self populates for me) 60% TM, set of 5 with 70% TM, set of 5+ with 80% of TM...
Got that...?
Move to week 2 you do a set of 3 with 70% TM, 3 with 80% TM, set of 3+ with 90% TM Move to week 3 you do a set of 5 with 75% TM, 3 with 85% TM, set of 1+ with 95% TM ( hence the name 5/3/1) Move to week 4 (deload week) you do 3 sets of 5 with 40,50,60% TM
After week you'll go back into your spreadsheet and up your training maxes 5# on OHP and bench press, and 10# on deadlift and squat (im doing leg press as I'm taking a break from squatting as I hurts back squatting several weeks back)...
Start over on Week 1 of your 2nd cycle...
What I'll do is attempt to match the number I hit on my previous week 1 5+, but as you progress and your weights continue to increase that's not likely to happen... If you start out conservative and make small increases 5-10 pounds each month on training maxes you should be able to make consitent gains...
You can set this up on a 2,3,4 day work week but I'd recommend the 4 day, 3 day seems doable but if you can only train twice a week it can work on that schedule but it's not for me..
Accesory work is at your discretion... You could literally just do the 4 main lifts and be done... Some people do the 5 sets of 10 after the + sets but I typically only do those on the lower body lifts... I throw in more DB work on upper body days and typo ally go for 5 sets of 10 with the heaviest weights I can do... Once I can consistently hit those 5 sets of 10 I'll bump weights and maybe get 5 sets of 8 then 9 then 10 etc...
EASY SCHMEEZEY...
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#6603514 - 09/21/12 11:56 PM
Re: My 5/3/1 log...
[Re: DieZel]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41748
Loc: Newsomville, CA
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Deadlifts yesterday for 5+ @ 290 did 12 and stopped... could have done a few more, but i told myself if i hit 12 i'm done... if i keep hitting these high ass rep numbers i will continue to bump my training maxes by 15 vs 10 pounds fromn month to month...
tomorrow my 5+ bench is 215... really hoping to get 10... may not seem like alot to you big benchers, but my bench has always been shittay...
I'd love to hit anything over my body weight for reps. Slowly getting there! Chest is going to look awesome one that bottom tit fat melts away!
_________________________
Wayne
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#6616787 - 09/28/12 01:32 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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Deads on Wednsesday 3+ @ 310 = 10 - (i think)... maybe 12, i don't have my paper in front of me, but leaning towards 10...
Bench press today 3+ @ 225 = 7
I will definitley be using the upcoming deload week to actually deload... have yet to really use it in it's true fashion, but feel the weights are starting to feel a bit heavy, although i'm still making gains...
last week on incline db press @ 90 i did 9,8,7 dropped to 80 for 8,7 this week on incline db press @ 90 i did 9,9,8,7 dropped to 80 for 9
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#6620500 - 10/01/12 09:47 AM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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OHP for 1+ today @ 170 I was shooting for 3 ended up getting 4...
Looking forward to deload next week... Shuts starting to get heavaaay soooonnnnnn...
http://youtu.be/m0x8peqX0t8
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#6676133 - 10/28/12 03:28 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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last week of my 531 run coming up... made some good strength gains with it, and will go back to it again after my contest prep, but want to bump the volume for the next 6 months...
updated pic at 205... still have some abs going, but definitely added a bit of fat weight, but also some lean mass... i store alot of fat on my lumbar (love handle) region...
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#6704104 - 11/09/12 08:55 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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current macros
training days 500c/75f/210p = 3515cals
off days 360c/80f/220p = 3040cals
Saturday refeed 680c/55f/175p = 3915cals
Currently only hitting 1 off day on macros, as Saturday is off training, but is the refeed...
Can you post more details on your diet? Like maybe an example day? I am up 400 calories per day and have not put on a pound. I'm thinking I will need to be up near or above 3000 to gain any weight.
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#6704464 - 11/10/12 07:14 AM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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If you're on Myfitnesspal you can look me up at ckneasel...
If not I can post up a typical day here for you...
What's your current weight...?
I have an account, I'll check yours out. Thanks!
This morning I am 138.9. I used to be about 10 lbs heavier until I started 4 days a week of BJJ. Currently I am eating 2400 per day with about 22/37/41 f/c/p. I was eating about 1800 per day and strangely I haven't gained any weight since upping it. I have better recovery and can train harder now, but no weight gain. Now I can also lift decently on 2 of my off days.
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#6704841 - 11/10/12 01:26 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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You must have some high activity level to be maintaining at 2400... What's BJJ...?
Your protein intake seems like overkill... At 140 pounds you certainly don't need 240g protein...
BJJ is Brazilian Jiu Jitsu. Technically 2 days a week is MMA with striking, takedowns, and ground work, and 2 days are straight BJJ in the gi. And 2 other days I lift 5/3/1, so I am fairly busy.
You think 240 is too high for trying to gain lean mass?
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#6704858 - 11/10/12 01:42 PM
Re: My 5/3/1 log...
[Re: 65_289]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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I'll stop hijacking your thread now.
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#6723449 - 11/19/12 12:58 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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Just started week 3 of my new training, and it's going pretty well...
Squat today was 3 sets of 3-5... I hadn't done squats for a few months do to jacking up my back a few months earlier, but decided it was time to give it a go again...
I never was a good deep squatter... i always felt if I got close to parallel that was good enough to get the job done... I'd like to get lower, but either I'm a pussy and afraid to get lower, or my body simply doesn't want to get down there... I'm sure there are 6+ footers that can go ATG but for me, i just don't see that happening...
Here's a depth check vid I took today at 275... the last set was @ 285 and was nearly touching the spotter bars so I'm happy with that... Looks like i'll be able to get up beyond 300+ pounds again here soon... taking baby steps, but want these legs to grow, so gotta push it too...
http://www.youtube.com/watch?v=cQHd_eKddeo&feature=share&list=UUqmuxgc4ruXcmwFUaO7fpUw
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#6725002 - 11/20/12 05:34 AM
Re: My 5/3/1 log...
[Re: DieZel]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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Just started week 3 of my new training, and it's going pretty well... Squat today was 3 sets of 3-5... I hadn't done squats for a few months do to jacking up my back a few months earlier, but decided it was time to give it a go again... I never was a good deep squatter... i always felt if I got close to parallel that was good enough to get the job done... I'd like to get lower, but either I'm a pussy and afraid to get lower, or my body simply doesn't want to get down there... I'm sure there are 6+ footers that can go ATG but for me, i just don't see that happening... Here's a depth check vid I took today at 275... the last set was @ 285 and was nearly touching the spotter bars so I'm happy with that... Looks like i'll be able to get up beyond 300+ pounds again here soon... taking baby steps, but want these legs to grow, so gotta push it too... http://www.youtube.com/watch?v=cQHd_eKddeo&feature=share&list=UUqmuxgc4ruXcmwFUaO7fpUw
Not bad. I think you definitely need to go lower, but it looks like more of a flexibility issue than anything else.
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