Jake's Road to Bodybuilding

Training Training Logs
341

[quote]phlegms wrote:
Give it a shot. Its a handy way to structure your workouts around the main lifts and tailor the rest of your workout depending on the goal. Whats the worst that could happen? [/quote]

Even though I’m not so happy about only training 4 times a week and potentially deloading (especially the latter)… I’m going trial run it this week, if I like how it feels I’ll do a full cycle and go from there.

Starting tomorrow. Deadlift w/ back assistance despite doing heavy racks pulls/back day on Tuesday.

Max’s/Estimated Max’s:
Deadlift - 484/220kg (based off 440 x 3RM)
Squat - 330lb/150kg (did this after normal work sets recently, probably conservative)
Bench - 242lb/110kg (based off recent close grip and being stronger then I was when I hit 105kg… probably conservative)
Military - 143lb/65kg (probably about right)

The fact I haven’t actually hit the deadlift or bench figures doesn’t matter too much since with 5/3/1 I’ll be taking about 10% off anyway (loosing ego time).

Working Max’s for 5/3/1
Deadlift - 440/200kg
Squat - 297lb/135kg
Bench - 220lb/100kg
Military - 132lb/60kg

Not exactly 10% due to plates etc. but all the same it will be incredibly strange to train at 70-90% of the above figures… it should be amusing to hit some stupid reps for a change… 170kg will be more top working set tomorrow (lol @ less then 4 plates, fml).

10 or above is the aim… why not. I hope to be humbled because 10 would instantly put my “estimated 1rm” at like 500 pounds…

Plz impress me 5/3/1

342

Looks good, in terms of the 4 day thing, I would definitely throw in an extra arm day if you felt like it. As long as you allow yourself to recover adequately you shouldn’t lose any gains doing so.

343

Awesome that you’re giving 5/3/1 a go- It will be interesting to see how you respond to it. Just remember to start off easy, then build it up. My current training partner has put on a load of size with BBB, but do be wary of your form going to shit just to get all the reps in. Especially with bench. Are you going touch and go with deadlifts or resetting each time?

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@phlegms: I agree for sure. Might stick to the 4 days this week though, we’ll see.

@CNN: Yep, I’ve took off the 10% so most of the time I will smash past the rep targets easily. With my long term goals BBB would be just about the worst assistance template I could do, but if my ONLY goal was to increase the big three I could see the value of it, especially when I consider olympic lifting where you improve fastest by doing the same few lifts 1000s of times. Re deadlifts I reset each time and go strapless.

Trained today, not a great start, looking forward to smashing it next week:

Deadlift/Back Day (5/3/1 template + bodybuilding assistance, “5s week”) (kg/lb)

150/330 x 5 - 160/352 x 5 - 170/374 x 5 < v. dissapointed. minumum I was aiming for was 8.

When I do 180kg next week for 3s I will definitely get 7+ reps though. Form/feel was off today. For what it’s worth I weighed like 188lb this morning super dehyrated etc… the weight seems to be melting off (fat, but bodyweight all the same).

Pull-ups
BW x 8 - BW + 15/33 x 8 (set 2 pr) - BW + 30/66 x 3

Lat Pulldown
Wide-grip - 75/165 x 10 - 85/187 x 6- V-handle/CG - 95/209 x 3

Seated Cable Row
50/110 x 10 - 55/121 x 9 - 60/132 x 6 (overall volume pr)

HS Low Row (per side)
2pps x 10 - 2 1/2 pps x 8

DB Pullover
30/66 x 11

Lat Pulldown lat stretch @ stack x 30-40 secs.

Leg Raise- 10, 12, 7.
Cable Crunch- 30/66 x 10 - 35/77 x 10 - 40/88 x 6 PR

The assistance work went decently considering I only worked back on tuesday, should be fine to hit plenty of prs next week but obviously I’m dissapointed with the deadlifts… still, I guess I did hit the minimum reps and I know I’m going to smash that performance to bits next week so it’s all good.

Chest and Tris 5/3/1ing tomorrow or Tuesday.

345

Chest & Tri’s ‘5/3/1: 5 week w/ bodybuilding assistance’

Bench Press 5/3/1’d
75/165 x 5 - 80/176 x 5 - 85/187 x 8 < wanted 10+, not flat benched for couple months though so form was very meh

Dips
BW x 8 - +10/22 x 8 - +20/44 x 5

DB Inc. Bench (totally full ROM/controlled eccentric)
32/70s x 8 - 34/75s x 5

DB Inc. Power Flyes
20/44s x 12 - 26/57s x 7

DC DB Inc. Fly Stretch @ 8/18 x 40+ secs.

PJR Extensions
EZ Bar + 25/55 x 12 - +30/66 x 9 - +35/77 x 9

OH Rope Tri Ext.
20/44 x 15 (set 1 pr) - 25/55 x 12 0 30/66 x 6

V-Bar Tricep Ext.
25/55 x 12 - 30/66 x 8 < these was 'mazing

DC 2-hand OH DB Tri Ext. stretch
20/44 x 40+ secs.

Got a pretty decent chest pump and exceptional tricep pump today… wasn’t particularly strong but I’m going to grind out this first week and prosper next week when I benifit from the new sequencing giving me more recovery time between sessions.

346

It looks to me like you set your training max a bit too high if you plan on spending some time with 5/3/1. I’m not an expert by any means, but I remember reading, and seeing others who have talked about and used the template, that you should be getting more than 8 reps on your first 5 week. I’m thinking at least 11-12 would be a good starting point. I’m several cycles in, and I am hitting 8 reps on my 1 week, just as a point of reference.

rest of the session looks good.

347

It definitely won’t hurt to drop the training max a little. If anything it allows for more room to progress. Regardless good work man.

348

[quote]bugeishaAD wrote:
It looks to me like you set your training max a bit too high if you plan on spending some time with 5/3/1. I’m not an expert by any means, but I remember reading, and seeing others who have talked about and used the template, that you should be getting more than 8 reps on your first 5 week. I’m thinking at least 11-12 would be a good starting point. I’m several cycles in, and I am hitting 8 reps on my 1 week, just as a point of reference.

rest of the session looks good.[/quote]

I think this depends a lot on fast/slow twitch fiber distribution

349

I’d tend to agree with you, but the deadlift session was a freak occurance and the bench was the first time I’d flat benched in awhile and I should have worked on my form a little longer. I reckon I should be fine to hit good reps on 3 week and in my last two sessions this week… if I don’t then I’ll reassess but the strength is definitely there. Wish me lux

ps. I’m not just making excuses here GUYZ but I did to my heavy-ass (olol) arm day featuring CGBP, weighted dips etc. on only Friday and I am currently opting to do my 5 week as ‘75%, 80%, 85%’ as a pose to the 65%, 75%, 85% which is option 1. I’m sure even just changing the latter would have seen a couple more reps in the top set even with the poor form, fatigue etc. I will adjust if adjustments need to be made, as I say it should be clear in the next 2 sessions and definitely by my second deadlift/back session.

pps. not training today sucks. next week I’m doing technique practice/neural charge with the main lifts with 60% loads…

350

[quote]jake_j_m wrote:

ps. I’m not just making excuses here GUYZ but I did to my heavy-ass (olol) arm day featuring CGBP, weighted dips etc. on only Friday and I am currently opting to do my 5 week as ‘75%, 80%, 85%’ as a pose to the 65%, 75%, 85% which is option 1. I’m sure even just changing the latter would have seen a couple more reps in the top set even with the poor form, fatigue etc. I will adjust if adjustments need to be made, as I say it should be clear in the next 2 sessions and definitely by my second deadlift/back session.

pps. not training today sucks. next week I’m doing technique practice/neural charge with the main lifts with 60% loads…[/quote]

this post made my head hurt lol good stuff duude

351

[quote]Blackaggar wrote:

[quote]jake_j_m wrote:

ps. I’m not just making excuses here GUYZ but I did to my heavy-ass (olol) arm day featuring CGBP, weighted dips etc. on only Friday and I am currently opting to do my 5 week as ‘75%, 80%, 85%’ as a pose to the 65%, 75%, 85% which is option 1. I’m sure even just changing the latter would have seen a couple more reps in the top set even with the poor form, fatigue etc. I will adjust if adjustments need to be made, as I say it should be clear in the next 2 sessions and definitely by my second deadlift/back session.

pps. not training today sucks. next week I’m doing technique practice/neural charge with the main lifts with 60% loads…[/quote]

this post made my head hurt lol good stuff duude[/quote]

Lol, my bad.

In less words- I don’t think I’ve put my max’s too high due to quite a few factors, but if I don’t see better performance in coming sessions I will lower them some.

352

Oh hey guys… day three of using the 5/3/1 template for my first lift, and then pretending it never happened and bodybuilding afterwards :wink:

Squats/Leg Day- (5/3/1 w/ bodybuilding assistance: 5 week)

Basic stretching was done. I decided to start every session with some GH raises on the lat pulldown… forgot today though.

Squat
Warmup: Bar x many - 60/132 x 5+ - 80/176 x 3 - 90/198 x 1

Work sets: 100/220 x 5 - 107.5/237 x 5 - 115/253 x 10

Good Mornings
60/132 x 10 - 70/154 x 10 - 80/176 x 6

Leg Press
5pps x 15 (set 1 PR) - 6pps x 12 (rep pr) - 7pps x 4

SLDL w/10s (pps = 10kg plate per side)
4pps x 7 - 3pps x 8 < forgot straps so didn’t do these properly at all

Leg Extension
82.5/182 (stack) x 8, 10, 12 < overall rep/volume pr I think

Seated Leg Curl
57.5/127 x 10 - 67.5/149 x 10 (set 2 pr) - 77.5/171 x 4.5 PR

HS Calf Raises
2pps x 5 - 2pps x 6 - 2pps x 20 (rest paused: 8, 3, 3, 3, 3)

DB Calf Raises w/ box
50/110s x 18, 9

Cable Crunch (longer rom stack, slower eccentric/movement)
22.5/50 x 12 - 25/55 x 15 - 27.5/61 x 12

Leg Raise
12, 13, 8 + knee raises to failure

^ Long session. Decent overall though, felt pretty cool doing quads/hams together again, great hamstring pump in particular.

5/3/1 reps are getting there, was obviously aiming for 12-15 range or so though so we’ll see about my max’s next week… just shoulders/military press to hit now.

353

Tonnes of volume as always, looks like your legs are going to hate you tomorrow!

On a doms related note, I have the most satisfying leg doms today. Having to brace myself using my arms and lower myself slowly before I sit down anywhere! Feelsswoleman.jpeg,

354

@phlegms: My legs DID hate me today… well specifically, my hamstrings and glutes were toast! Quads not so much, with that in mind I might change the volume of assistance work back towards quads a little, not sure! Certainly not felt like that after a leg day in awhile. GOOD MORNINGS ARE KILLER.

Military Press/Shoulder & Biceps day - (5/3/1 w/ bodybuilding assistance: 5 week)

Military Press
Warmup: bar x many - 30/66 x 5 - 40/88 x 3 - 42.5/94 x 1

Work Sets: 45/99 x 5 - 47.5/105 x 5 - 50/110 x 11

DB Seated Military Press (full rom, fully upright)
24/53s x 10 - 26/57s x 6 - 26/57s x 5

Seated DB Laterals (feet up on bench as John Meadows reccomends = feel amazing)
16/35s x 12 (set 1 pr) - 18/40s x 12 (set 2 pr) - 20/44s x 8 PR < felt so goood

Incline Bench R.Delt Flyes
14/31s x 10, 12, 13 probably total reps PR for this weight

Standing DB Laterals (loose)
22/48s x 9 PR

DC-Style Shoulder Stretch x some

Cross-body Hammers
30/66s x 8 < decided to call these here today and experiment with some different movements

Preacher DB Curls (full rom)
16/35s x 10, 7

Incline DB Curls (as in the version where your arms are basically locked in place behind you and constantly supinated)
14/31s x 7, 5 - 12/28s x 6 < felt good but very humbling as I expected

Standing DB Hammers
26/57s x 5 < these didn’t feel great today so tried…

Seated DB Hammers
20/44s x 8

Fixed-bar Drag Curl
25/55 x 15

DC-Style Bicep Stretch x some

Pretty good day today, certainly didn’t move the earth but I hit everything with good form and had a pretty amazing shoulder pump going and great bicep pump too.

One of those sessions where afterwards I look in the mirror and am super happy with what I see, shoulders are starting to look more and more “3d” despite how weak my anterior delts are compared to a lot of guys I see training every day. Being way leaner then I’m used to helps too I guess.

Big-up lateral and posterior delt work 4 lyfff

355

Deadlift/Back Day

5/3/1 w/ bodybuilding assistance- Episode Two: Why the hell is this guy doing his “3s week” deadlift only five days after his “5 week”?! (kg/lb)

160/352 x 3 - 170/374 x 3 - 180/396 x 5

^ I wrote I would get 7+ this week (which would be an all time high-rep pr) HOWEVER I am very happy with these- form felt AMAZING this week, pulls were so much smoother and considering only five days rest & the fact my hamstrings/lower back were still super sore from leg day this is a great performance for me. Almost as strong as I’ve ever been even though I’m 6-8lbs down from my top bodyweight 4-5 weeks ago.

Looking forward to hopefully hitting a rep PR next week with 190kg/418lb.

Pull-ups
BW x 8 - BW + 10/22 x 8 - BW + 20/44 x 6

Lat Pulldown
Wide-grip - 75/165 x 10 - 85/187 x 4 olol - V-Handle/CG - 90/198 x 5

Seated Cable Row
50/110 x 10 - 55/121 x 7

HS Low Row (per side)
2pps x 12 (set 1 pr) - 2 1/2 pps x 7/8

DB Pullover
32/70 x 12

Hanging lat stretch x 40+ seconds

Leg Raise- 15, 12, 10
Cable Crunch- 22/50 x 15 - 25/55 x 12 - 27.58/61 x 10 < kept these super strict today

DB Shrug w/ 3 second hold
50/110s x 6 - without hold - 50/110s x 9 < felt crap today

HS Shoulder Press Shrugs (standing on seat)
2pps x 12 - 3pps x 10 - 4pps x 10 - 5pps x 8 PR < cant remember what I used last time I did these… not this much though…

Pretty happy considering the 5 day rest… next back day will be either 7-8 days where I fully intend to hit a rep PR on my deadlift, for it to be a good one I will need at least 5 @ 190kg though.

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Really good stuff in here as always mate! Glad to see the 5/3/1 is working out for you, it feels great having some structure for the main lifts and something concrete to shoot for week after week. Assistance work looking interesting as always too!

357

@phlegms: I do quite like having some basic structure… today didn’t quite go to plan though…

Chest & Tri’s: 5/3/1 : 3 week (kg/lb)

Bench Press
80/176 x 3 - 85/187 x 3 - 90/198 x 4 < wow…

Dips
BW + 8 - +10/22 x 8 - +20/44 x 6 - +25/55 x 3

DB Incline Press
32/70s x 8-10 - 34/75s x 8 - 36/79s x 5 PR + 1 spotted < guess prs for incline but still weak

DB Incline Power Flyes
22/48s x 10 - 24/53s x 10 - 26/57s x 8-10 - 28/62s x 5 < last two sets PRs for sequencing/recent

DC Inc. DB Fly Stetch @ 8/18 x some

PJR EZ-Bar
Bar + 25/55 x 10 - +30/66 x 7 - +30/66 x 5

OH Rope Extension
20/44 x 15 - 25/55 x 10 - 30/66 x 3

V-Bar Extensions
25/55 x 12 - 30/66 x 12 PR - 35/77 x 5 PR

DC 2-handed tri stretch @ 18/40 x some

^^ Session felt good besides the benching which was POOR and my form felt useless. I was trying to set up “tight like a pwrliftah” but instead ended up with a setup which felt literally like I was benching “feet up no arch” and much worse then my standard bodybuilding feet out shrugged shoulders ala CT. I have so much more in me bench wise then this, even with the weight loss. I am dissapoint.

Not sure whether to drop the bench 1rm down for next week or just leave it the same when I start a new cycle (assuming I do). Pondering time. I know I will/can get at least this many reps with 95kg on 1 week so I may just leave it…

May do some technique practise tomorrow including bench instead of having a rest day.

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.

359

Squats/Leg Day- (5/3/1 w/ bodybuilding assistance: 3 week)

Basic stretching.

GH Raise on lat pulldown - few sets of 3-5, push-up assisted at the bottom, I’m not superman.

Squat
Warmup: Bar x many - 60/132 x 5+ - 80/176 x 3 - 100/220 x 1

Work sets: 107.5/237 x 3 - 115/253 x 3 - 122.5/270 x 6 < wow, I’ve lost a lot of strength, ~308 is the most I’ve done for 6…

Good Mornings
60/132 x 12 - 70/154 x 8 < tried making them harder this week after seeing some advice on hlss’s log, seemed to work, though it’s hard to tell considering how weak I was on squats…

Leg Press
“OUT OF ORDER”. WTF.

Front Squat (instead of leg press, pretty much pumping reps/TUT quad focus here)
60/132 x 15 - 70/154 x 8

SLDL w/10s (pps = 10kg plate per side)
4pps x 8 < hamstrings were already toast at this point…

Leg Extension
82.5/182 (stack) x 10 (set 1 pr), 11 (set 2 pr), 8…

Seated Leg Curl
62.5/138 x 10 - 67.5/149 x 6 - 72.5/160 x 3…

HS Calf Raises
2pps x 6 - 2 1/2 pps x 5 - 2 1/2 pps x 20 (rest paused: 5, 3, 3, 3, 3, 3) PR

DB Calf Raises w/ box
50/110s x 18, 15

Cable Crunch
30/66 xx 10 - 35/77 x 8 - 40/88 x 8 PR - 45/99 x 4 PR

^ Session was “ok”. My squatting strength seems to have suffered the most out of everything due to weight loss, though my bench is pretty bad too.

Opinions? Should I drop the max’s for lifts without high enough reps before 1s week? Or should I just give 1s week a try then start a new cycle with either the same max’s or potentially less? I doubt I’m going to do the deload either way… no way I need it.

360

you should probably reassess where your strength is at considering the weight loss. Having said that, once you start packing the weight on your maxes are going to shoot back up… Crappy situation really!