T Nation

Kursplode's 5/3/1 Log


#1


Long time reader, New joiner.

Vitals : 222lbs (rounding out a bulk right now trying to stay at this weight for a while)
Bodyfat: 17-18%
Age 24
Height 5'11
Time lifting: 1 year 3 month
Dead : 450 1rm raw, 477 calculated with belt
Bench: 240 1rm. 243 calculated
Squat: 275 1rm raw (below paralel obviously), 304 Calculated with belt
OHP : 155 1rm, 158 Calculated

On my second rotation of 5/3/1, I have attached the numbers from what I have done so far in the program and intend to continue updating it through posts here.

The version I'm doing is 5/3/1 boring but big with paused reps on the BBB sets of Bench, OHP, and squats(double paused for bench and OHP

I still do some extra accessory work after the BBB but i keep it extra light and brainless mostly just upkeep exercises like pull-ups, hyper-extensions, dips and arm work

I use a belt for my last set of the 5's 3's or 1's only of dead and squat.

programs looks as follows:

OHP day:
5/3/1
5x10 (45%) 3 second pause at bottom. 3 second pause at my sticking point
light raises triset (front,side and rear) of 15 reps with 10,15,15 lbs
decline ez-bar extensions 70lbs 3x8
rope pushdown
30 pullups whenever i feel like it broken up however i want.
gtfo

Squat day:
5/3/1
5x10 (50%) 3 second pause in the hole
Leg extensions 160ish-lbs 3x10
calf extensions 4x10 (light)
left calf press 3x8 (trying to even out a 1 inch difference)
Hypers 3x15
Hanging knee raises 3x15
Biceps work
gtfo

Bench:

5/3/1
5x10 (45% double paused 3 seconds at bottom,3 seconds at sticking point)
3x12 dips
3x12 strict straight arm cable flyes
30 chins
tricep work
gtfo

Deadlift:
5/3/1
5x10 (50% explosive as possible)
Hypers 3x15
Leg raises 3x15
planks- 2xfront, 2x per side
gtfo

if i get peer pressured into going a fifth day cause a friend wants a reliable spot this is my 5th day it happens once a month or so:

Primary : SGHP or Hang Power cleans (depending when shoulder day is in relation to this day)
Secondary: Barbell rows 4x8
Weighted Pullups 5x5
Arm work

I work in agile 8 once a week when i feel like it.
I know the normal days looks like alot but i get through it in an hour 10 and if i dont feel like doing the meaningless stuff i dont.


#2

Bench
Cycle 2 Week 2

45x5
95x5
115x3
155x3
180x3
200x6

Double Paused Bench
110x10x5

Dips
3 sets of 10

strict straight arm decline cable flyes
10lbx10
15x10
15x15

decline ezbar triceps extension
70x8x3

CGBP
115 x8
115 x8
115 x10

rope pushdown
30 x8
30 x8
30 x10

pullups
8 sets of 5 spread out through workout

face pull
30lb x15x3


#3

Deadlift weighed in at 225 which was goal bulk weight.
Cycle 2 Week 2

Deadlofting
135x5
185x5
225x3
270x3
335x3
395x7

More Deadlifting
210x10
210x10
210x10
210x10
210x10

bent-over barbell row
135x10
155x8
155x8

dumbell row
70x8
80x8
100x8

hip stretching
Planksss

widegrip ezbar curls
50x8
60x8
60x8

close grip ezbar curls
60x8
50x8
50x8

Drag curls
40x8
40x8
40x8

10x 40 meter hill sprints


#4

Cycle 2 Week 3
Shoulders

45x5
65x5
85x3
105x5
120x3
135x7
70x10
70x10
70x10
70x10
70x10

SGHP
135x3
155x3
185x3
155x5
135x12

Triset raises
20lbx8x3

Close grip BP
155x8
155x8
155x8
155x8

decline ezbar triceps extension
70x8
70x8
70x8

rope pushdown
42.5x8
42.5x8
42.5x8
50x1
50x2
50x3
55x1
55x2
55x3
60x1
60x2
60x3
60x1
60x2
60x3 -> 30x15 (dropset)


#5

SQUATS C2W3

135x5
155x5
185x3
210x5
235x3
265x6 <-PR
135x10
135x10
135x10
135x10
135x10

Leg extensions
165x10
165x10
165x10

Biceps work

Back Extensions
BWx15
BWx15
BWx15

Calf Press
195x10 Long TUT
195x10 Long TUT
195x10 Long TUT

Agile 8

following my next deload i will be moving on to one of the challenges from beyond 5/3/1

i will be doing 6 weeks of 5x5 at 80%
deloading
6 weeks of 5x3 at 90%
deloading
6 weeks of 5x1 at TM

The goal of this is to decrease volume as i cut on a high fat diet


#6

BENCH C2W3

BENCH
warmup

165x5
190x3
210x5

105x10x5 double paused

Dips 12x3x3

straight arm cable fly
10x10
15x10
20x10

decline skull crusher
70x8
70x8
80x8

vbar pushdown
65x15
72.5x15
80x15

rope pushdown
40x8x3

external rotations

Planks


#7

DEADLIFT C2w3

135x5
225x5
275x3
315x5
365x3
395x5 <-- not feeling it today..sporting a headache since i woke up
210x10
210x10
210x10
210x10
210x10

barbell row
135x8x3

45 back extensions

dumbell row
100x5
105x5
110x5

BICEPS

GTFO

if u noticed weeks 2 and 3 deadlift weights were the same.. i fucked up in week 2

Starting my first deload week, it feels needed.


#8

OHP C2W3

pullups
bwx5
bwx5
10x5
25x3
35x3
35x3
bwx8

OHP deload
60x5
70x5
80x5
70x10
70x10
70x10

Seated DB OHP
45x10
55x7

raises front and back
15x10
15x8
20x8

Close GRIP BP
155x8
155x8
165x8

ezbar decline triceps extensions
80x8
80x8
80x7

rope pushdown
30x10
30x10
30x14ish

DB hammer curl
25x8
30x8
35x8

widegrip ez bar curl
50x8
50x8
50x8
Closegrip ezbar curl
50x8
50x8
50x8

Planks front and each side x2 to just before failure

Weight update: 219.5 from 225/6 at start fo cut.. continuing this week with deload. deload workouts will focus on getting my weighted chins and pullups back up and upper-back work which i find both get neglected in the routine. then next week its 5/3/1 with 5x5BBB


#9


TLDR VERSION


#10

Squat
C2W4

Chinups
BWx5
bwx3
10x3
25x3
45x3
70x1
bwx8

squat
Deload sets

140x10
140x10
140x10

Leg extensions
165x10
165x10
165x10
185x10

calf press
195x10
195x10
195x10
195x10

Biceps

20mins on bike

Agile 8


#11

bench C2W4 deload

Pullups
BWx3
bwx3
10X3
25x3
45X1
55X1
90Xfail
45X3
BWx6

Chest deload stuff

110x10
110x10

DIPS
bwx12
bwx12
bwx12

straight arm cable fly
10x10
15x10
20x10

Hanging leg raise
15x3

triceps work

10 minute run


#12

C2W4 deadlift

Deload sets

210 x 10
210 x 10
210 x 10

Barbell Row

135x8
155x8
155x8

Hyper extensions
bwX15x3

DB curls
25x8
30x8
35x8

widegrip curl
50x8x3

CGcurl
50x8x3

2 DB farmers carry (weight per DB)

90x20m
90x20m
105x20m
105x20m
120x30m
120x30m
120x30m
120x30m

reverse wrist curls

40xwhateverx3


#13

On a side note, i hate cutting. still doing 2450 cals and ~2 cardio days/week. sitting at 218.5 with a goal of 205. It already feels like its going to be a tough haul.


#14

C3W1 OHP

45x5
65x5
85x3
95x5
110x5
125x10
105x5
105x5
105x5
105x5
115x5

could not find any dumbells to do raises the gym was a friggen zoo today. Used 25lb plates for my raises

lateral
25x8
25x8
25x8

front
25x8
25x8
25x8

triceps
CGBP
155x8
155x8
165x7

decline ezbar extension

70x8
80x7
80x7

rope pushdown
35x8
42.5x8

DROPSET
42.5x8
30x4
20x6

Leg raises
BWx12x3

Felt like a really good workout today, my 5 set met my personal best even witht he lack of food.. the deload did its job.


#15

C3w1 SQUATS

45x5
95x4
135x3
190x5
215x5
245x10 <- PR
225x5
225x5
225x5 - added belt didn't think i could make the reps otherwise
225x5
225x5

leg extensions
165x10
195x10
195x10

Biceps WORK

calf press
175x10
175x10
175x10

Agile8


#16

C3W1 Bench
45x5
95x5
135x3
150x5
170x5
195x8

180x5
180x5
180x5
180x5
180x5

DIPS
bwx12
bwx12
bwx10

Straight arm cable flyes

10x10
15x10
15x10

Decline ez bar triceps extensions
80x8
80x8
80x8

Vbar Pushdown
65x8
72.5x8
80x8

Rope Pushdown
35x8
42.5x8
42.5x8

Weigh in : 218.5


#17

Strong deadlift!


#18

Thanks Jed, it is definatly the lift i have spent the most time on.

and on that note:
C3W1 DEADLIFT

135x5
185x5
225x3
280x5
320x5
365x10 - defiantly left one in the tank.
340 x 5
340 x 5 -straps came on
340 x 5 - had a big urge to belt up for this and the following sets... subsequently told the belt to go fuck itself.
340 x 5
340 x 5

one arm db row
80x8
80x8
110x8

farmer walks
125lb DB's
20m x 4

Biceps stuffs

45 back extensions

Weigh in at 217


#19

C3W2 OHP (yesterday)
45x5
65x5
85x3
105x3
120x3
135x6

115x5
115x5
115x5
115x5
115x5

Raises lateral and front
15x10
20x10
25x8

face pulls

Biceps stuffs


#20

C3W2 Squat

45x5
135x5
185x3
200x3
225x3
260x8

225x5
225x5
225x5
225x5
225x5

Leg extensions

165x10
175x10
190x10

Calf Raises

195x10x3

Triceps stuffs