Hi guys, finally I had a chance to run the BTM template. I tried to stick to Jim’s Recommendations as close as possible though I made some changes to better fit my schedule and preferences.
First change: I skipped Jim’s Recommendations about conditioning. I made this decision because I already was hard conditioning 3x week with my soccer team.
Second change: I switched some exercises. Snatch grip high pull instead of shrugs and snatch grip deadlift insted of regular deadlift.
Third change: I switched monday workout to friday and viceversa.
I followed Jim’s diet and I religiously ate one pound of ground beef and 12 eggs a day. Obviously I ate carbs only on training days and I think this helped me to keep myself relatively lean.
I added some neck and forearms work at the end of every session.
I supersetted all I could.
- Back Squat 3x5 + Widowmaker set
- Military Press 10x5 @70%
- Weighted Chin Ups 5x5
- Snatch Grip High Pull 100 Reps (10x10), instead of Shrugs
- Face Pulls 100 Reps (10x10)
- Ab Rollout 3x12
- Forearms Work
- Snatch Grip Deadlift 5x5 instead of regular Deadlift
- Bench Press 7x5
- Dumbbell Row 5x15
- Curls 100 Reps (10x10)
- Neck Work
- Back Squat 7x5
- Press 3x5 + AMRAP @70%
- Chin Ups 50 Reps
- Dips 100 Reps
- Face Pulls 100 Reps
- Forearms work
monday: Press 10x5 with weighted chin ups 5x5, snatch grip high pulls 10x10 with face pulls 10x10
wednesday: Deadlift 5x5 with curls 5x10, Bench Press 7x5 with curls 5x10.
friday: back squat 7x5 and press 3x5+AMRAP with sets of 5 chin ups and 10 dips.
I completed all workouts in 90-110 minutes.
Height: 188 cm (6-2 ft)
Weight: 77.8 kg (171,5 lbs) - - > 81,5 kg (179 lbs)
Back Squat: 93 kg (205 lbs) - - > 102 kg (225 lbs)
Snatch Grip Deadlift: 130 kg (287 lbs) - - > 153 kg (337 lbs)
Press: 53 kg (117 lbs) - - > 57 kg 126 lbs)
Bench Press: 90 kg (198.5 lbs) - - > 95 kg (209.5 lbs)
All my new 1RMs were tested on deload week with the 7th week protocol.
- Conclusions and lessons learned: The program is AWESOME. The first week it was hard to get all the reps in and I finished every workout completely exhausted. In sixth week I managed it easily. Incredible change in a small time frame!
I learned a very important lesson: quality>quantity; the basics are always the best. How much time I wasted with useless exercises!
Despite my very bad genetic, I can put on some mass if I do the right things!
3-4x week is the perfect training frequency.
5/3/1=STRENGHT. (ok, I know that my numbers are ridiculous, but with 5/3/1 finally I am progressing!)
And that’s all. I’ll surely run this program again in the future!