T Nation

Chicks Dig 5/3/1


#1

Starting a log to just keep myself accountable or just talk about life. I love to talk about training strategies, nutrition, Indiana basketball and football, Colts and mustangs. Doing 5/3/1 with volume, volume, volume on accessories. I have a great nutrition outline given to me by Zraw.
Cycle one training maxes are
250 Bench Press
310 Deadlift
135 OHP
260 Squat....I know I know
Deload week is next week so nothing to exciting will be going on
Toot a lu motha fuckaaaaaaas


#2

I know you know


#3

This week is my scheduled week 4 deload and I wasn't going to take it but my training partner is entering a bench competition Saturday so I figured it would be good for both of us.
Bench: I did the 65,75,85% for 3's instead of 40/50/60
160x3
190x3
215x3
Steep incline DB:
3x10 with 50
Floor press
2x10 with 60
Pec dec:
4 sets
Abs
I'm out I'm out


#4

How high are the 250/310/135/260 in comparison to what you can actually hit? If I remember correctly 5/3/1 makes you start off with 90% of your max as your training max.


#5

Yessir all of those are 90% except OHP but it was a good guess IMO bc I got 8 on my "1" set.


#6

In


#7

I got 8 on every exercise on my "1" rep but bench which was 4. I ate once before my workout and slept 3 hours the night before I chaperoned a lock in......guiding todays youth was worth giving up a few reps I guess lol


#8

from zraw training log:
"OHP: 135x8
Deadlift: 295x8
Squat: 245x8
Bench: 240x5
"

I can out squat/deadlift you, but that is about it. Our over head presses are also about the same, and you murder me on the bench. Of course I could be making myself look like a jackass if you prefatigued anything before those lifts.

I wish you luck with 5/3/1, and that you make some big progress in the squat.

DSSG


#9

You weigh 145 and can OHP 135 ish...for reps? Sheet I need to get on it


#10

I'm not that light anymore. I'm up to 160 now. :slightly_smiling:


#11

Week 4 day 2 deadlift/back
DEADLIFT: 200x3, 235x3, 265x3
PULL-UPS: 50 total
DB ROW: 3x10 with 60
NEUTRAL GRIP PULLDOWN: 2x 10 with 90 lbs
FACE PULLS: 2x12
BACK EXTENSION HOLDS: 2x20 seconds
Abz
Farmers walks
Probably had an overkill with the volume but the intensity (weight) was cut down alot and I personally believe it's damn near impossible to overtrain your back.
Peace


#12

Week 4 Day 3

OHP
95x3
100x3
115x3

PUSH PRESS
115x3x3

UPRIGHT ROWS
2x10 with bar

LATERAL RAISE
2x10 with 15

BANDED PULL APARTS
smuck ton


#13

Also I'm close to running out of BCAA's for my intra workout drink with my dextrose, I'll always keep my carbs but does anyone think I need the BCAA's? Or maybe something else?


#14

Week 4 Day 4
SKWAT
170x3
190x3
225x3

Timed myself to get 50 chins....5:30

My training partner has a big bench competition tomorrow, I'll try and throw up a vid if there's any impressive benches.


#15

Just a word of advice about 5/3/1, if you're just starting out and not hitting 3-4 reps on the 1's and 5-6 reps on the 3's, you'll burn out very quickly. Best of luck with it.


#16

Thanks, last cycle on the 3's week I just did the required reps for 3 sets, none to failure. On the "1" set I got 8 on everything except bench which was 4 with awful nutrition and sleeping the night before. Please shoot me any suggestions or advice if you see the need!


#17

Will do


#18

I'm using BCAA's and Hydrolyzed Whey with WMS right now. It's getting the job done.


#19

My buddy had a great meet....went 285, 305, 320, 345 going 4-4 on the day. Also all reps were done with the reactive slingshot.


#20

Cycle 2 Week 1 Day 1
BENCH
165x5
190x5
215x10.....video coming tonight, please critique.

DEAD STOP BENCH PRESS, about 1 inch above chest
8 singles at 225

DB BENCH PRESS
5x8 with 60's

PEC DEC 4X10
-SS-
WEIGHTED DIPS 4X8 with 25 lbs

SKULLCRUSHERS
65x12
75x12
85x8
85x8