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#6591538 - 09/17/12 11:02 AM Re: My 5/3/1 log... [Re: ]
65_289_doe Offline
Post Master Sr


Registered: 04/19/01
Posts: 3579
 Originally Posted By: OB1
I still don't understand this routine. \:\(


His specific exercise choice or 5/3/1 in general?

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#6591547 - 09/17/12 11:06 AM Re: My 5/3/1 log... [Re: ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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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#6591590 - 09/17/12 11:31 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Oh a better way to determine your training max is to estimate what your max may be and then take 80% of that number and rep til failure...

You estimate your bench max is 250... X .8 = 200...

You rep 200 for 10 reps...

Then use this formula to determine your " theoretical max)...

Weight (200) x reps (10) x .0333 + weight (200)

200x10x.0333+200 = 266 x .9 = 240 training max...

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#6591606 - 09/17/12 11:37 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Example of gains i've made to date...

first OHP day my 5+ set looked like this...

125x9 theoretical max from that would be 125x9x.0333+125 = 162

todays 5+ looked like this...

150x9 theoretical max from that would be 150x9x.0333+150 = 195

GAINZ, MO GAINZ...

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#6600331 - 09/20/12 05:42 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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...

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#6601104 - 09/20/12 10:33 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Not Stuck
Post Master Supreme


Registered: 01/23/00
Posts: 58503
Loc: Jayhawk Country
Better than my bench . . .
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#6601758 - 09/21/12 09:10 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Well got 9 @ 215... 1 more rep than my last 5+ set so ill take it... Gainz is gainz...
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#6601858 - 09/21/12 09:42 AM Re: My 5/3/1 log... [Re: DieZel]
Impulsive Offline
Post Master Supreme


Registered: 11/28/99
Posts: 63618
Loc: Edmonton, Alberta, Canada
Exactly. My gains seems pretty minor right now, but I think the whole point of the 5-3-1 is that even small gains are gains, so any progression matters.
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#6602120 - 09/21/12 11:00 AM Re: My 5/3/1 log... [Re: Impulsive ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
No doubt...
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#6603514 - 09/21/12 11:56 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 39310
 Originally Posted By: DieZel
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!

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#6608206 - 09/24/12 10:23 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
OHP today for a set of 3+ @ 160 I got 7 reps...

According to that formula I could press nearly 200 overhead...

I noticed today importantly that I actually bring the bar down to damn near my chest... Here I thought I was stopping at parallel, didn't even realize I was going down that far...

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#6616787 - 09/28/12 01:32 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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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#6625371 - 10/03/12 09:47 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Deadlift today 1+ @ 325 I got 8 reps...
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#6669135 - 10/24/12 03:09 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Deadlift today for 3+ @ 315 hit 10 reps... Might have pulled 1-2 more but lower back was stiff last few days so didn't go all out...

I think this is the last cycle ill be doing of the 531 for the next 7-8 months... I plan to start my contest prep at end if December and want to get more volume in vs trying to jam push and pulling into same days so I'm gonna go to a 5 day workout week and follow a push, pull, legs split... Days off will me Tuesday and Thursday...

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#6676133 - 10/28/12 03:28 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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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#6685390 - 11/01/12 03:59 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Last week of my current attack on this 531... wednesday my 1+ on deads was @335, which i pulled 10 reps... may have been able to do 1-2 more, but i didn't want to get crazy, considering i had like 25 more sets of other stuff to do...

tomorrow i will be doing 1+ @ 250 on the bench press... really hoping to bang out 4 or more, but we shall see...

looking forward to moving onto new program, but will definitely revisit the 531 in my next "offseason"...

I will continue my progress updates here, but will be using a different protocol... i have decided to continue with a "bulk" phase through the end of this year, and then start a 28-32 week cut and compete in October 2013...

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#6704049 - 11/09/12 08:15 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
First week of my new training program is nearly in the books... (ran out of time today, and didn't get my calf work in so i'll do them tomorrow)

First 2 workouts are strength based (3-8 rep range)
-Day 1 is upper body
-Day 2 is lower body

Next 3 days are more hypertophy work (8-20 rep range - varies on the movement)
-Day 3 is pushing
-Day 4 is pulling
-Day 5 is legs - I fucking annihilated my shit today... high reps really does fuck your shit up when you're not used to it...

Today's workout
Squat - 3x10-15
Hack squat - 2x10-15
Walking lunges - 3x30-40
Leg extension - 3x10-25
Lying leg curl - 2x10-15
Seated leg curl - 2x10-15
SLDL - 2x10-15

I hit the upper rep range most of the time, except for leg extensions, i knocked out 13,14,15... my quads were shot after those lunges, but improved on each successive set... I do them single leg so try and keep them symetrical...

Looking forward to the next week, and pushing some bigger weights on Sunday and Monday...

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#6704053 - 11/09/12 08:17 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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...

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#6704104 - 11/09/12 08:55 PM Re: My 5/3/1 log... [Re: DieZel]
65_289_doe Offline
Post Master Sr


Registered: 04/19/01
Posts: 3579
 Originally Posted By: DieZel
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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#6704454 - 11/10/12 06:48 AM Re: My 5/3/1 log... [Re: 65_289_doe]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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...?

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#6704464 - 11/10/12 07:14 AM Re: My 5/3/1 log... [Re: DieZel]
65_289_doe Offline
Post Master Sr


Registered: 04/19/01
Posts: 3579
 Originally Posted By: DieZel
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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#6704599 - 11/10/12 09:58 AM Re: My 5/3/1 log... [Re: 65_289_doe]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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...

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#6704841 - 11/10/12 01:26 PM Re: My 5/3/1 log... [Re: DieZel]
65_289_doe Offline
Post Master Sr


Registered: 04/19/01
Posts: 3579
 Originally Posted By: DieZel
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_doe]
65_289_doe Offline
Post Master Sr


Registered: 04/19/01
Posts: 3579
I'll stop hijacking your thread now. \:\)
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#6704937 - 11/10/12 03:00 PM Re: My 5/3/1 log... [Re: 65_289_doe]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
For you weight 140 it's definitely overkill... Personally I'd drop it to 150 and add some more carbs and fats...
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#6706245 - 11/11/12 03:56 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Some gym vids from today...

Incline DB Press 100x5
http://youtu.be/feSP-VzbEfk

DB rows 130x5
http://youtu.be/ljuMvSD5GZQ

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#6706249 - 11/11/12 03:58 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Tried doing the 110's today... Lol no dice... Couldn't even get the first one up... I wish my gym had 105's... I'm supposed to be doing 3-5 reps without going to failure... I can do the 100's for 5 but that jump to 110 is just too much... Prolly have to move to a barbell press to be able to make weekly increases...
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#6723449 - 11/19/12 12:58 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
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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#6723581 - 11/19/12 01:54 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Oh yeah new macros...

training days
525c/80f/210p = 3660cals

off days
400c/80f/220p = 3200cals

Friday refeed - moved to Friday so it fell on a training day...
700c/65f/175p = 4085cals

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#6723582 - 11/19/12 01:54 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
weight sitting at 203-204 still... should increase with a bump in cals...
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#6725002 - 11/20/12 05:34 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Not Stuck
Post Master Supreme


Registered: 01/23/00
Posts: 58503
Loc: Jayhawk Country
 Originally Posted By: DieZel
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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#6725286 - 11/20/12 08:56 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 17977
Loc: 18th green
Yeah I have been working on my hip flexors more recently... Really trying to be able to open up more as well... I think I'm a little hesitant to really "go for it" cause of the back but am gaining more confident with each workout...
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#6725395 - 11/20/12 09:25 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Not Stuck
Post Master Supreme


Registered: 01/23/00
Posts: 58503
Loc: Jayhawk Country
I know that feel, bro.
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#6727245 - 11/21/12 12:10 AM Re: My 5/3/1 log... [Re: Silock]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 39310
as far as working on getting more depth out of your squat cory, you can do a few things if it's really important to you.

1. wall squats without touching your knee's or hands against the wall and having a target to fixate that "up" for you.

2. in the chained weight belt thread I posted some squats using a dip belt. hanging at the bottom will help your ankle flexibility, balance, and stretch out all of those stiff bastard muscles that cause you to get stuck in a hole.

I won't recommend the worst of them all because it doesn't seem like getting more depth out of your squat is important to you currently but it's pretty much putting the bar on the spotters bar and only doing positive's from the hole.


example vid of what things to work on if you're interested.
http://youtu.be/djtJORnu_sE


Edited by 137 (11/21/12 12:14 AM)

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