T Nation

Nutty Is Finally Going to Follow a Program (5/3/1 BBB Beefcake)


#1432

DEADLIFT (ss: BW Walking Lunges 100)
135x10
225x3
275x3
315x3
365x3
385x3
405x3
465x3
485x2 (PR!)
405x10

JUMP ROPE (KB Swings - 3x25)
300 skips

@twojarslave I tried KB swings with the 44kg/97lb today (the 40kg was gone). My glutes, hamstrings, abs, and grip were screaming. Heavy kettlebells are NO joke. The 44kg was not crazy heavy, but I think I would get more milage out of the 40kg for sure!


#1433

Outstanding! They really are a different animal once you go heavy with them. The more explosively you swing the more centrifugal force gets generated, which will make it feel way heavier than it actually is. Just a great way to do a lot of work.


#1434

FRONT SQUAT (ss: DB RDL 4x12)
135x8
185x3
225x3
275x3
315x3
335x3
355x2
355x2
355x2
355x2
355x2
355x2

INVERTED ROWS, CURLS, PUSH UPS
100 each (50 for push ups though)

COOL DOWN YOGA
15 min

NOTES
One hour a day is all you need to get strong and conditioned as hell!


#1435

POWER CLEAN (ss: Broad Jumps)
135x5
155x3
185x3
205x3
225x3
245x3
265x3
285x3
245x3
245x3
245x3
245x3
245x3

DB Row (ss: Push Ups)
100x10
110x10
120x8
120x8
120x8
120x8
100x10
70x25

SPRINT
4 sprints @ probably 95%


#1436

PAUSE BACK SQUAT (ss: Hanging Upside Down Situps)
135x3
185x3
225x3
275x3
315x3
335x3
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)

RDL (ss: Lunges)
135x8
225x6
315x10
315x10
315x10

SWIM
20 Minutes

NOTES
Went to a different 24 Hour Fitness by a client site and they had this thing on the squat rack that you can hook your ankles and hang upside down. I used this for situps during squats. I got a feeling my abs are about to be SORE. Felt so weird. But decompressing like between squats made my spine feel so fucking good.


#1437

BACK SQUAT (ss: Mobility)
135x8
185x3
225x3
275x3
315x3
365x3
385x3
405x10 (Lifetime Goal achieved!!!)
335x6

BB ROW (ss: Abs & Back Ext)
265x10
245x10
245x10
245x10
245x10

SWIM SPRINTS
30 minutes

NOTES
Finally hit my lifetime goal of a 405x10 Back Squat! Reps 8-10 were a bit of grinders, but that’s ok. I’ll get them more explosive over time. Sadly I’ll never load more than 405 on my back squat. I have no desire to add more weight. But I’m going to keep pushing the reps. My shoulder is feeling pretty good.


#1438

Congrats man, Awesome
New goal 20 reps :slight_smile: Nah maybe not.


#1439

Thanks man! I think I will set that as a goal. Be able to do 405x20 Back Squat, 405x5 Front Squat, and 405x20 Deadlift haha!

But I think for a while I want to focus more on the mobility and conditioning aspect for the rest of 2018 so then I can hit 2019 primed!


#1440

Awesome man!


#1441

Thanks man! It did feel good!


#1442

I’m going to do my version of Alpha’s program. I’m actually excited about this. Here is my next 12 weeks of training.

Weeks 1-4: 4x8
Weeks 5-8: 5x5
Weeks 9-12: 10x3

DAY 1
Jumps / Back Squat / Abs / Push Ups / Jump Rope / 90 sec rest
RDL / Lunges / KB Swings / Abs / Burpees / 90 sec rest

DAY 2
Chin-Up / OH Press / Curls / Obliques / Condition / 90 sec rest
DB Row / DB Incline Press / Push Ups / Obliques / Condition / 90 sec rest

DAY 3
KB Swings / Deadlift / Abs / Dips / Condition / 90 sec rest
Jumps / Front Squat / GHR / Abs / Condition / 90 sec rest

DAY 4
BB Row / Bench Press / Curls / Obliques / Condition / 90 sec rest
Pull-Up / DB OH Press / Tri Ext / Obliques / Condition / 90 sec rest

DAY 5
Jumps / Back Squat / Back Ext / Abs / Condition / 90 sec rest

Should be fun :slight_smile:


#1443

I’m doing his program as laid out and it’s an ass kicker. Your version looks vicious haha.


#1444

Alpha like to start with the explosive stuff, and you’ve done it on all the other lower lifts, so it might be a typo.
But shouldn’t it be: KB swings / RDL / Lunges / Abs / Burpees / 90 sec rest

I don’t think it matters much.
Tough program you’ve put together there.


#1445

WEEK 1 of 12 - 4x8’s

DAY 1
Giant Set #1
Jumps x3
Back Squat - 135x10, 185x3, 225x3, 275x3, 315x8, 335x8, 365x8, 385x8
Ab Wheel x10
Push Ups x10
Jump Rope x50 skips
60-90 sec rest

Giant Set #2
KB Swings x10
RDL - 135x8, 225x8, 275x8, 315x8, 335x8, 365x8, 385x8
Hanging Leg Raises x10
Lunges x12
Burpees x10
60-90 sec rest

NOTES
Workout time - 55 minutes
I was SPENT. Sweat was literally dripping from everywhere lol. Now I know why Brian is in such good shape. Working out like this is a different beast. But I think it’s a great way to get conditioning and quality work in at the same time. I’m still breathing hard while typing this lol.

I’m also trying a new way to eat from today. No starchy carbs (potatoes, rice, breads, etc) until evening time. During the day I’m going to literally just eat veggies, fruit, meat, and fats. I’m going to eat like this during this program so I see how my body responds.


#1446

Did his Darkhorse program this summer, damn I had the same experience. It’s just tough like nothing else.


#1447

WEEK 1 of 12 - 4x8’s

DAY 2
Giant Set #1
DB Row x 10
OH Press - 95x10, 115x5, 135x8, 145x8, 155x8, 165x8, 175x8
Russian Twist x 10
Lunges x 10
Battle Ropes x 20
60-90 sec rest

Giant Set #2
CS Row x 12
DB Incline Press - 50x8, 75x5, 85x8, 95x8, 105x8
Paloof Press - x 10
Curls x 15
Burpees x 10
60-90 sec rest

NOTES
Workout time - 53 minutes
Was SWEATIN’! After 12 weeks of this my work capacity should be through the roof! Did Rows because chin-ups are still irritating my shoulder to use as volume work. OH Press felt surprisingly good.


#1448

I give up, I’m not a stick to a program type of a guy lol. I need variety in terms of training. I don’t need to change the major lifts, but I need to change my split weekly, monthly to just keep me disciplined enough to workout. I swear I only got strong from putting in so much effort lol. I’m the prime example that a program for a recreational lifter doesn’t matter in the slightest. Just need to keep progressing in lots of ways.

DEADLIFT (ss: KB Swings, Abs)
365x5
385x5
405x10

BACK SQUAT (ss: Abs, Jumps)
285x10
285x10
285x10
285x10
285x10

DIPS / CHIN-UPS / CURLS
50 each

NOTES
Took 60 second rests through everything. FLEW through this workout. I found my new way to determine progression. Only take 60 sec rest intervals with everything. I’m going to call this the “Chip Kelly” style of working out lol.

I honestly don’t know why I don’t give 5/3/1 a true run. I think doing 3 months of BBB, then 3 Months of Full Body to 3 months of the Triumvirate, to then maybe 3 months of a challenge would be a good way to rotate through. I just don’t want to deal with percentages.

When I closely look at 5/3/1 (just the base) it just looks like you do 3x5 (ramping to a top weight of that specific week for 5’s pro). I think If my top weights for squats would be:

Week 1 - 365x5
Week 2 - 385x5
Week 3 - 405x5

Then the next cycle I’m guessing I could just shoot for:

Week 1 - 370x5
Week 2 - 390x5
Week 3 - 410x5

I love what 531 stands for and the principles behind the training philosophy. I just don’t want to deal with percentages, so what’s a brother to do!?

@flipcollar, @T3hPwnisher, @MarkKO
You guys are the 531 vets, so figure you guys have some insight. I love 5/3/1. Everything about it. But I HATE percentages. I’ve gotten this far without using a training max or percentages, so I want to keep improving without thinking about that.

Let’s say I want to do BBB but without using percentages. Take my squat for example, does this look like it makes sense progression wise? I’m just waving the weights each week.

CYCLE 1 - WEEK 1
SQUAT
345x5
365x5
385x5
DEADLIFT
245 @ 5x10

CYCLE 1 - WEEK 2
SQUAT
355x5
375x5
395x5
DEADLIFT
255 @ 5x10

CYCLE 1 - WEEK 3
SQUAT
365x5
385x5
405x5
DEADLIFT
265 @ 5x10

CYCLE 2 - WEEK 1
SQUAT
350x5
370x5
390x5
DEADLIFT
250 @ 5x10

etc…


#1449

I think if you’re going to give 5/3/1 an honest run, you need to at least KIND OF use percentages. If you simply don’t want to do real math, just round. Run the program the way it’s written, but use approximations.

So like, if a particular set says ‘80% of tested max’… I might just round to ‘something that’s about 75% of my actual max, maybe a little lighter’.


#1450

I think you’d like Training Maximally: work up to a top set (your training max) for a single or a rep PR, then you can do backdown sets of 70% or so of that TM and whatever assistance you feel like.

You could even do something like week one, top set of five then backdown sets, week two a top set of three then backdown, week three a top set of one then backdown, etc. Then start again. Each week the backdown sets would be based on the top set. That’s not 531 at all, but a similar approach.

If you do run 531, I’m with @flipcollar in saying you should run it as written at least at first. The longer you run it, the more of an idea you’ll get of what you need to modify.


#1451

You’re good with excel and you work in an office. Why not apply those skills? The spreadsheet I found online even did BBB calculations, all you need to do is pop in your training max for each lift and it would churn out your whole training year. The books have the formulas too.

That’s what I did when I ran 5/3/1 by the numbers. I had it on my work computer and every day before I’d leave I would check the spreadsheet, then write my work sets down on a sticky note to bring to the gym. It took all of one minute to open it up and see what’s on tap for the day.

It’s not like it will be hard for you, it’s just one more thing to do each day (which I totally understand not wanting to bother with, btw).