T Nation

5/3/1 for Bodybuilding


#1


Hi All,

Jehuty here fresh off the British finals stage. Taking a good long off season until 2015 so thought i'd share my log - which might give me incentive to actually make sure i write stuff down and stick to a program!

Anyway, weight at the British Finals was 162lbs (pic attached). Current weight about a week after is 170lbs - just been taking it easy and not training. Starting Wendler's 5/3/1 for bodybuilders this weekend. I've never really focused on "progressing my lifts" so i think this should help me do some good growing in the off season. Lifts are very humbling on this program but it leaves plenty of room for progression.

So just a recap:
Stats - 5"9
Weight - 170lbs (current)
Natural

Program is as follows:

Day 1: Shoulders, Biceps & Calves

Standing Military Press â?? 5/3/1
DB Military Press â?? 4 x12
Side Laterals/Rear Laterals â?? 4 x12
Barbell Curls (alt.w/ DB Curl) â?? 4 x12
Hammer Curl â?? 4 x10
Donkey Calf raise - 5 x 12

Day 2: Back & Calves + Mobility Drill (see below)

Deadlift â?? 5/3/1
T Bar Rows (alt. w/DB row)â?? 4 x12
Chin ups â?? 4 x10 (or do Lat Pulldowns VD bar)
Good Morning Machine â?? 4 x10
Hanging Leg Raises â?? 4 x12
Seated Calf raise - 5 x 12

Day 3: Chest, Triceps & Calves

Bench Press â?? 5/3/1
Incline DB Press â?? 4 x10
DB Flyes (alt. w/weighted dips) â?? 4 x12
Triceps Pushdowns â?? 5 x 20
Reverse Grip smith Bench â?? 4 x 12
Donkey Calf Raise - 4 x 6 (slow)

Day 4: Legs and Abs + Mobility Drill (see below)

Squat â?? 5/3/1
Leg Press â?? 5 x 15
SLDL (alt.w/single leg curl)â?? 5 x 15
Leg Extensions â?? 4 x12
Ab Wheel â?? 4 x12
Seated Calf Raise - 4 x 6 (slow)

The mobility drills are Defranco's Limber 11 and also his upper body mobility/stretches

Weights are as follows:

Set Week 1 Week 2 Week 3 Week 4
1 65% x 5 70% x 3 75% x 5 40% x 5
2 75% x 5 80% x 3 85% x 3 50% x 5
3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

	1st mesocycle	2nd Mesocycle	3rd Mesocycle

Excercise 1 Rep Max (Kg) 90% of 1 Rep Max 90% of 1 Rep Max 90% of 1 Rep Max
Standing Military Press 65 59 61 63
Bench Press 105 95 97 99
Deadlift 190 171 176 180
Squat 130 117 122 126

Standing Military Press
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 38 41 44 23
2 44 47 50 29
3 50 53 56 35

Bench Press
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 61 66 71 38
2 71 76 80 47
3 80 85 90 57

Deadlift
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 111 120 128 68
2 128 137 145 86
3 145 154 162 103

Squat
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 76 82 88 47
2 88 94 99 59
3 99 105 111 70

The above is just the initial 4 weeks and once i'm done with that i'll upload the next 4 weeks etc.Like i said, lifts are nothing to write home about so hopefully plenty of room for progress over the year.

Nutrition is gonna be fairly basic - to give you an idea, i was "dieting" on 300g Protein/ 350g Carbs and 70g Fat - and as you can see from the pic, i got shredded for the show! I was doing 40 mins steady state walking in the morning and at the peak of prep also did 45 mins HIIT on stepper post workout. I like to keep my food high as then my weight training doesn't suffer so the higher cardio is a legitimate trade off in my eyes. My premise - plenty of food to keep the muscle full and plenty of cardio to get shredded :slightly_smiling:

Anyway - like i said, i'm starting this on Saturday the 26th of October so i figured i'd post this up now so people could give me their opinions etc/tear it to shreds!

Cheers

Jehuty


#2

Following! I read you blog a few months ago. Good stuff. You definitely made a lot of progress since your first show


#3

I'm definitely interested in this - keep up the good work!


#4


ok so first session of 2013/14 off season and here's how its looking. Log book pic attached and video from my final set of 5 from the main movement for back (deads) can be found here - http://instagram.com/p/f7X-cqhuS_/

foam roling and la crosse ball to glutes between each set of deads and foam rolled lats between each set of every other movement. really happy with the way this session felt. chest and tri's tomorrow!


#5


chest/tris session done this morning - log below. foam rolling for delts between each set of bench, db press and flyes. also foam rolled triceps between each set of extensions and machine dips