squats
squat
225x3
235x3
245x7
extra squats
275x3
315x2
340x1 (PR)
leg press
5x10-15
leg curls
5x15
No conditioning today, had a lot of work to do inside and outside
Getting it done.
press
Press
90x3
95x3
100x8
db laterals
4x8-12
rear delt
5x15
cable xs
3x20
shrugs
5x10
felt good.
deadlifts
cleans
135x3
155x2
175x1
185x1
195x1
205x1
deadlifts
260x3
285x3
295x7
extra deadlifts
315x2
335x1
355x1
375x1
395x1 (PR)
lat pulldowns
4x10-12
db row
4x6-8, worked up to 90x6
chest supported rows
4x15
arms/abs
Supersetted:
close grip: 4x6-8, worked up to 155x6
ez bar curl: 4x6-8, worked up to 75x8
overhead tri extension: 4x8-12
incline db curls: 4x8-12
tri pushdown: 4x15
hammer curls: 4x15
weighted decline situps: 4x12-15
leg raises: 4x12-15
plate pinches: 5x30 secs
Great program fellar. I have been planning to start a 5/3/1 program very similar to yours (having the main lift and then 3-5 assistance exercises after). I was a bit worried about the volume but my body has always responded well to higher volume. How do you find the workout volume?
I guess the best thing is to just see how each workout goes and judge it when Im in the gym as to what I can handle. I also have a sprint day, so I have one heavy leg day and am putting my deadlift in with my back day
And keep up the good work. Seeing your numbers go up makes me more encouraged to get on this program sooner
[quote]Dods wrote:
Great program fellar. I have been planning to start a 5/3/1 program very similar to yours (having the main lift and then 3-5 assistance exercises after). I was a bit worried about the volume but my body has always responded well to higher volume. How do you find the workout volume?
I guess the best thing is to just see how each workout goes and judge it when Im in the gym as to what I can handle. I also have a sprint day, so I have one heavy leg day and am putting my deadlift in with my back day[/quote]
thanks a lot. Im handling the volume quite well, but then again I really cant stand just doing a couple exercises, I feel the need to cover all bases. If I were you, id gradually work it in until you can handle it. As far as the sprinting, I sprint on both my leg days and back days, with some medium distance running on upper body days, and it doesnt interfere with my lifting at all. As far as deadlifting on back day, thats exactly what im doing.
I highly recommend 5/3/1, its incredibly simple and it just plain works. If you have any questions id be glad to offer what I can, and I appreciate your support.
bench
Bench
135x10
155x10
175x7
incline dbs
4x8-12, worked up to 55x8
machine fly
4x15
seated calf
5x10, 45+5
ran 1.8 miles
Gym was crowded, and this especially sucks balls when its my day to bench, as theres only one bench and 50 million people trying to use it, so I had to work in with an older guy, who was really nice about it, and got my bench sets done in 10 mins. The cons of this were that I didnt get the full warm up, but it didnt seem to hurt. Session was quick, but good. Conditioning went well.
[quote]Dods wrote:
And keep up the good work. Seeing your numbers go up makes me more encouraged to get on this program sooner[/quote]
DOOOO it!, btw are you also training for a sport?
squat day
Squat
225x5
250x3
275x5
leg curls
5x15
leg press
5x15, worked up to 4 platesx15
Good quick session, very happy with 5 reps
press
press
90x5
105x3
115x5
db laterals
4x8-12
rear delt
4x15
cable xs
3x20
shrugs
5x10-15, worked up to 215x12
deadlift
cleans
135x3
155x3
175x1
deadlift
265x5
305x3
325x5
lat pulldown
4x12
db rows
4x6-8, worked up to 90x8
chest supported rows
4x15
new training maxes:
bench: 190 (+5)
press: 125 (+5)
squat: 295 (+10)
deads: 355 (+10)
Bodyweight was 212 (+4)
[quote]Chris87 wrote:
[quote]Dods wrote:
And keep up the good work. Seeing your numbers go up makes me more encouraged to get on this program sooner[/quote]
DOOOO it!, btw are you also training for a sport?[/quote]
I play a lot of sports but main two are wakeboarding and football/soccer. So I need to cover strength and power in all bases ideally. But I do enjoy the odd game of Rugby, I’ve got a build suited better to Rugby but don’t get much of a chance to play anymore. How long have you played for? Are you based in America? If so, is Rugby becoming more popular out there?
Having a holiday for a week end of June so I am going to kick it off when I’m back. Give my body a weeks rest from the weights and come back fully replenished.
[quote]Chris87 wrote:
thanks a lot. Im handling the volume quite well, but then again I really cant stand just doing a couple exercises, I feel the need to cover all bases. If I were you, id gradually work it in until you can handle it. As far as the sprinting, I sprint on both my leg days and back days, with some medium distance running on upper body days, and it doesnt interfere with my lifting at all. As far as deadlifting on back day, thats exactly what im doing.
I highly recommend 5/3/1, its incredibly simple and it just plain works. If you have any questions id be glad to offer what I can, and I appreciate your support. [/quote]
Cheers for the offer, I am going to keep up with your program and progress, you’re making some impressive gains.
[quote]Dods wrote:
[quote]Chris87 wrote:
[quote]Dods wrote:
And keep up the good work. Seeing your numbers go up makes me more encouraged to get on this program sooner[/quote]
DOOOO it!, btw are you also training for a sport?[/quote]
I play a lot of sports but main two are wakeboarding and football/soccer. So I need to cover strength and power in all bases ideally. But I do enjoy the odd game of Rugby, I’ve got a build suited better to Rugby but don’t get much of a chance to play anymore. How long have you played for? Are you based in America? If so, is Rugby becoming more popular out there?
Having a holiday for a week end of June so I am going to kick it off when I’m back. Give my body a weeks rest from the weights and come back fully replenished.[/quote]
This fall will be the start of my second season, so im a bit new to it. Yea im in America, played for a club team last year and i’ll be playing for my university this year.
Rugby has been making slow progress for the last several years, but its starting to catch some big breaks as of late. They just televised the college 7s tournament on one of the most watched stations, so that was a big deal. And according to USA rugby, theres gonna be over 250,000 kids involved in youth rugby this year, which is a huge deal.
Bench
Bench Press:
125x5
135x5
145x15
incline dbs
4x6-10, worked up to 55sx6
cheast supported row
4x10-15
rear delt
3x12-15
Lots of Ab work
Ran 1.8 miles
Good session. Ive decided to switch up my assistance work, and set it up the same way its set up in WS4SB, liked it alot today.
Squat
Squat
185x5
205x5
225x12
leg elevated lunges (not really sure what these are called, so thats my best description)
4x8-15, worked up to 35sx8
leg curls
4x6-10
plate pinchers
3x 1 minute
60 yard sprints x7
Really good session, got 2 more reps at 225 then last month. Those single leg things absolutely sucked major ass. I think Ive been long overdue for some single leg work. I need to get some grippers, bc these plate pinches suck for 2 reasons: 1-after the first go around, the plates get slippery as fuck, and 2- I feel it in my fingers just as much as my forearms and hands, it just aint as good
Press
Overhead Press
80x5
90x5
95x11
Rope pressdowns
4x8-12
lat pulldown
4x8-12
lateral raise
3x10-15
ez-bar curls
4x8-12
ab work
No conditioning today, legs and ass were sore as HELL. Good session today though, I was all swole up
Deadlift
Cleans
135x3
155x3
175x3
deadlift
225x5
245x5
265x15
single leg press
4x8-15
leg curls
4x10
grip work
3x 1minute