[quote]theBird wrote:
So, it looks like you have stuck to 531 for awhile.
Are you happy with the results/progress?
tweet[/quote]
I am, and I am going to switch to the BBB variation of 5/3/1 after Thanksgiving. This will allow me to finish the present cycle, with the final de-load week scheduled next week. Since I am traveling TUE-SUN of Thanksgiving week, I’ll be limited in my ability to train 3-4/days week anyhow, so this presents a nice opportunity to transition and reset my goals. I am progressing nicely on bench and DL. I sort of hit a brick wall on OHP, but that’s always been a weak lift for me anyhow. I’m going to reset to a lower 1 RM and start over with the new cycle. The same brick wall happened with squats, but that was partially due to a sprain over the summer.
In short, I won’t be abandoning the program anytime soon. I am definitely getting stronger and gaining size and definition. I did the basic triumvirate workout for the first 3.5-4 months, and on the last cycle I added the FSL/AMRAP concept. Now I’m ready to mix it up further and go with BBB to add some size over the winter, and then try cutting a bit in late FEB. I’m going to try and stick with a G-flux/recomp nutrition plan. I used to be about 100 lbs overweight, so Shugart’s whole “the rules are different for FFB” bulking protocols definitely holds true for me. I cannot eat like some guys can eat on a traditional mass gaining venture without coterminously gaining enough fat to take a side job selling spare shade at the beach.
Workout #72, Week #23, Cycle V - Monday, November 17th.
Deload week - 40/50/60% 1 RM
Overhead Shoulder Press - 60 x 1 x 5, 75 x 1 x 5, 90 x 1 x 12, 60 x 1 x 17 (FSL / AMRAP)
Supersets, 45-90 sec rest between sets, 2 min rest between each circuit, 5 circuits completed
A1. Weighted (DB) dip - 65 x 1 x 9, 1 x 8, 2 x 7, 1 x 2 = 33 reps total (2 reps less than last week)
B1. Pull-down (machine), neutral grip - 200 x 5 x 5 (same as last week - no progression)
Conditioning: 2 mile walk on treadmill at 15 min/mi, 4 on the incline.
Workout #73, Week #23, Cycle V - Wednesday, November 19th
De-load week = 40/50/60% of 1 RM
Deadlift - 140 x 1 x 5, 175 x 1 x 5, 210 x 1 x 30, 140 x 1 x 35 (FSL / AMRAP)
Supersets, 45-90 sec rest between sets, 2 min rest between each circuit
A1. Good Morning - 145 x 5 x 12 = 60 reps total
B1. Hanging leg raise (BW) - 1 x 12, 1 x 10, 2 x 8, 1 x 6, 1 x 4 (I sort of suck at these) = 48 reps total
Workout #74, Week #23, Cycle V - Friday, November 21st
De-load week = 40/50/60% of 1 RM
Bench - 85 x 1 x 5, 105 x 1 x 5, 125 x 1 x 25, 85 x 1 x 35 (FSL / AMRAP)
Supersets, 60-90 sec rest between sets, 2 min rest between each circuit
A1. Incline BB Press - 115 x 1 x 10, 1 x 8, 1 x 7, 2 x 5 = 35 reps total (regressed on this lift’s reps from last week)
B1. Seated Row (smith machine, neutral grip) - 150 x 1 x 10, 4 x 8 = 42 reps total
Workout #75, Week #24, Cycle V - Monday, November 24th
Core lift (De-load week = 40/50/60% 1 RM):
Back Squat - 135 x 1 x 5, 155 x 1 x 5, 185 x 1 x 20, *135 x 1 x 40 (*FSL / AMRAP)
Circuit Sets, A1-A2, 1 min. rest between each exercise, 5 regular circuits completed (1 extra set on chin-ups)
A1. Chin-up - BW x 1 x 7, 3 x 5, 2 x 4 = 30 reps total (shoulder width, supinated grip, dead hang -->> bar)
A2. Clean and press - 120 x 1 x 5, 3 x 4, 1 x 3 = 20 reps total
Note: I will be traveling to Oklahoma City, OK Tuesday night for the forthcoming holiday weekend; hence, I’ll be taking the rest of the week off from the regular 5/3/1 routine following the completion of this de-load for cycle V of 5/3/1 using the FSL/AMRAP template and triumvirate splits.
When I return to the gym next Monday to resume this program, I am starting the BBB 3-month challenge variation of 5/3/1. I am readjusting TM values for back squat and OHP due to some stalled progress the past 2 cycles, though DL and bench are progressing nicely and will continue with the requisite, nominal increase of 5 lbs for Cycle VI.
I am sore as an alderman with the mumps, especially in my legs!
So far it is very doable, and I’ve had no problem with completing the 5 x 10 sets of the 50% 1 RM alternating assistance work. We’ll see how this goes with the 60-70% 1 RM work on months 2 and 3.
I do, however, miss the extra pump from the FSL/AMRAP set that I was doing previously on the core lifts. However, as long as I can continue to document measurable progress on those core lifts, I cannot lodge any complaints about foregoing the extra reps on that last set.
I’m actually getting a little leaner with the carb cycling and calorie manipulation formula too.
[quote]killiansred wrote:
Nice work in here. I plan on hitting the BBB challenge after the new year. Good luck. [/quote]
Thank you - I don’t think you will be disappointed. If you’ve done 5/3/1 before, the biggest adjustment for me was forgoing the extra volume on what had previously been the “first set last / as many reps as possible” option for the original 5/3/1 template on the core lifts. However, I feel the extra volume on the assistance work templates from the core lifts compensates adequately, even though it’s at 50% 1 RM for the first cycle, and so forth.
