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Thread: 5/3/1 log

  1. #46
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    Squat 5/3/1:
    warm up stuff
    190x3
    220x3
    245x8 (3+)

    Then misc accessory stuff for quads/hammies/core.

  2. #47
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    Bench 5/3/1:
    warm up stuff
    140x3
    165x3
    185x10 (3+) PR

    Incline BP:
    135x10
    135x10
    135x8 think I could have hit 10 but wasn't gonna get stuck without a spotter. will get 3x10 next week.

    tricep stuff and done

    Feel good about this. Felt like **** today probably still a little hung over from buddies birthday saturday. I almost skipped bowling league tonight but went there and to the gym after and still had a good lift

  3. #48
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    Hey how are you liking 5/3/1? I've been looking into it a bit and am thinking of giving it a shot. Which accessory are you doing? I'm thinking Big But Boring

    Did you buy the book or just going off things you see online?

  4. #49
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    Gonna start actually tracking diet as opposed to eyeballing things. This far into my bulk I want to just maintain (up to 195+ now) and not get sloppy.

    Estimate to maintain 3k-3,200 gonna eat 3k for awhile and see what the scale says.

    So goals:

    Calories = 3,000
    Protein = 200g
    Fat = 90g
    Carbs = 350g

  5. #50
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    Quote Originally Posted by ugottabjoshinme View Post
    Hey how are you liking 5/3/1? I've been looking into it a bit and am thinking of giving it a shot. Which accessory are you doing? I'm thinking Big But Boring

    Did you buy the book or just going off things you see online?
    Wow weird timing, I just randomly posted too.

    Honestly my opinion on 5/3/1 is that it's not the most ideal program for strength gain BUT it is ideal in terms of flexibility and time spent.

    You can have the busiest schedule in the world and still hit just your 5/3/1 portion for the day and be in and out in 15 minutes if need be.

    I'm doing accessory work targeting certain weaknesses and also accessory work for the main lifts.

    I bought the book and recommend doing so if you are going to do the program.

    I am going to continue to run it until I exhaust gains which should be for several more months as I started really light. After that I am 100% doing a program that has me squat at least 2x per week just not sure which one yet. I am a big proponent of following through on any routine and think bouncing around too much hinders progress so even though I don't think this is ideal for strength I do still like it and will still see it through.

  6. #51
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    DL 5/3/1:
    warm ups
    230x3
    265x3
    295x7 (3+)

    blah pretty ****** but I'm just not really willing to go too close to failure with deads and felt like going on was pushing it even tho I probably had a few more in me.

  7. #52
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    welp I've been eating more than I thought lol went a bit over 3k. Daily totals:

    3,542 calories
    105g fat
    217g protein
    440g carbs

    Def glad I'm going to be tracking this now

  8. #53
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    missed my workout yesterday because not feeling great. I'm hoping to go today as even tho my throat is still sore I don't feel all that sick. I think it would be a ****** workout but would still like to get it in so I can hit my squat day tomorrow

    everyone is sick around me it sucks

  9. #54
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    Welp felt ****** for 4 days and still a little today but still went and had a decent workout. Not happy with my final OHP set but again kind of expected to be a rep or 2 short.

    OHP 5/3/1:
    warm up stuff
    105x5
    115x3
    130x4 (1+)

    Then did some shrugs, arnolds, core stuff.

    Calories 2722
    fat 92g
    carbs 238
    protein 221

    ^^^ Might add in another 75g of carbs to hit 3k but depends how late im up

  10. #55
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    Basketball league last night no lifting. Diet:

    2600 cals
    87g fat
    245g carbs
    200g protein

  11. #56
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    Squats 5/3/1:
    warm ups
    205x5
    235x3
    260x6 (1+) goal was 6 and got there so happy with that

    Did some lunges/leg curls and got out of there.

    Diet:
    2970 calories
    115g fat
    175g protein
    312g carbs

  12. #57
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    Bench 5/3/1:
    warm ups
    155x5
    175x3
    195x7 (1+) - spotter killed my chances at 8 sigh. I feel like an *** but I guess I have to explain how to spot every time. Still a PR I think
    135x10 drop set

    Incline Bench:
    135x10
    135x10
    135x11 -> finally completed all sets and even got a bonus rep

    Some misc tricep stuff

  13. #58
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    Next cycle:

    OHP:
    Week 1: 95x5, 105x5, 120x5+
    Week 2: 100x3, 115x3, 130x3+
    Week 3: 110x5, 120x3, 135x1+

    Squat:
    Week 1: 185x5, 215x5, 240x5+
    Week 2: 200x3, 225x3, 255x3+
    Week 3: 210x5, 240x3, 270x1+

    Bench:
    Week 1: 135x5, 160x5, 180x5+
    Week 2: 150x3, 170x3, 190x3+
    Week 3: 160x5, 180x3, 200x1+

    Dead Lifts:
    Week 1: 225x5, 255x5, 290x5+
    Week 2: 240x3, 275x3, 305x3+
    Week 3: 255x5, 290x3, 325x1+

    Heading to the gym soon to do my last DL workout from this cycle.

  14. #59
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    DL 5/3/1:
    warm ups
    245x5
    285x3
    315x6 (1+) - honestly had 2-3 more here but strangely enough my pec was screaming. was still sore from doing chest literally less than 12 hours before and it showed - lesson learned.

    BB Rows:
    5 sets of 10 @ 135 - real slow and controlled

    Lat Pulldowns:
    5 sets of 10 @ 120

    Cable crunches 3x10 and that was it.

    Off day tomorrow then new cycle starts with OHP on Monday.

  15. #60
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    Testing my 1RM this week for each main lift don't do this often but want a benchmark moving forward.

    Today was strict OHP:
    45x8
    75x5
    95x4
    115x3
    135x1
    155x1
    165x0
    135x3
    135x3
    95x10
    95x10

    then did some accessory stuff and core stuff

    Squat tomorrow. No clue what I can get would be thrilled with a 335 squat that's the goal and think it's attainable

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