Here is my 5/3/1 template i’m running. I am just writing it down as reference for the future.
All assistance is ramped
Day 1
5/3/1 Bench
Db bench 5 sets
dips 5 x AMRAP
Row 5 sets
Day 2
Squat 5/3/1
Front squat 5 sets
45 degree back raises 5 sets
ABZ
day 3
Press 5/3/1
Incline Bench 5 sets
Rear/ side delts 5 sets
Pulldowns 5 sets
day 4
Deadlift 5/3/1
leg curl 5 sets
shrugs 5 sets
biceps 5 sets
AM i missing anything?
Really nice except your missing upper back and lat work. If you were to invest in a pullup bar, you’d just be able to knock out a few sets several times a day.
I am doing 5 sets of rows on bench day and 5 or pulldowns on press day. Should i add more? And the pullup idea is great. I actually have one but i suck at them so i will just start bumping out a set every time i pass it.
[quote]jtownlax wrote:
I am doing 5 sets of rows on bench day and 5 or pulldowns on press day. Should i add more? And the pullup idea is great. I actually have one but i suck at them so i will just start bumping out a set every time i pass it.[/quote]
Ah I missed that. I guess you’re fine then. Do the pullups and eventually you’ll be able to do pimp pullups like me.
Thanks spar. One more question for you. Since i am only lifting 4 days a week is it okay to push assistance. Like now i am only doing 3 assistance exercises. Could i maybe do 6 and hit more volume for each body part. Probably a stupid question.
[quote]jtownlax wrote:
Thanks spar. One more question for you. Since i am only lifting 4 days a week is it okay to push assistance. Like now i am only doing 3 assistance exercises. Could i maybe do 6 and hit more volume for each body part. Probably a stupid question.[/quote]
Whatever feels good man.
[quote]jtownlax wrote:
Thanks spar. One more question for you. Since i am only lifting 4 days a week is it okay to push assistance. Like now i am only doing 3 assistance exercises. Could i maybe do 6 and hit more volume for each body part. Probably a stupid question.[/quote]
If you hsve the time. Although remember your an athlete, not a bodybuilder.
tweet
Looks like a good setup to me.
9/22
waist- ?
Treadmill intervals
8 speed, 10 seconds x 5
8.5 speed, 10 seconds x 5
9 speed, 10 seconds x 5
9.5 speed, 10 seconds x 5
9/23
waist ?
50 band assisted chinups ( 3 bands lol)
8, 7, 7 , 6, break 10, 8, 4
9/24
waist- ?
Simple 6
Bench
100 x 5
110 x 3
125 x 2 E1rm = 133
DB bench
40 x 12/11/10/7
Pushdowns
35 x 15/15/15/15
BB rows
45 x 20
65 x 20
75 x 20
85 x 20/20/20 Rowing has really improved.
Well, dips just are no for me. I tried and after a few my shoulder felt like it was about to snap and my sternum hurt. Closer grip didn’t help.
[quote]jtownlax wrote:
Well, dips just are no for me. I tried and after a few my shoulder felt like it was about to snap and my sternum hurt. Closer grip didn’t help.[/quote]
Yer, I dont like dips either. I can do them for a few weeks, but eventually it catches up on my shoulder.
Nice BB rowing there buddy.
tweet
Thanks bird.
GOing to start upping assistance work and see where it gets me. Not to much volume but more then usually for myself.
So…Fuck my life. Well, today i came into the gym ready to squat. I did my warmup set and said fuck it i’m done using a box. Took away the box, brought my stance in and went Ass to grass for the first time in my life. And boy did it hurt. Weight shifted forward, upper back rounded and some other shit. Decided that if i am going to squat i am going to do it right.
9/25
waist- ?
Agile 8
Squat
160 x 5 Ok set felt good. Last few reps were slow. ATG on all squats
180 x 3 Ehh, went ATG but, upper back rounded like a mofo
205 x 0 Not happening. Went ass to grass got out of the hole but could get it any farther.
BB Lunge
45 x 12
65 x 10
85 x 8
unilateral HS 1 leg curl
25 x 15
35 x 12
45 x 8
DONE. Never been so physically/mentally weak in a while. I feel like all my squat progress has gone down the drain.
Some week points i will really start to attack.
Upper back- will try to hit almost every session
hip mobility- want to continue to go deep
abductor - knees have a slight cave.
I guess its a good thing i am finally fixing my form. Better now then later.
Still running 5/3/1. will keep my squat max the same next cycle and bump everything else up.
Going to start tracking my food in here as well just to make sure i dont eat to much shit.
Food.
Meal 1- 4 oz chicken, 1/4 cup almonds, chicken wrap
meal 2- 4 oz chicken, 90 grams bread
meal 3- whey, poptart
meal 4- 8 oz chicken, 150 grams yam
meal 5- will be 6 oz ground beef, veggies.
Treadmill intervals after HW.
Are you going straight no no style?
Can you explain what “straight no no style” means?
9/25
Treadmill intervals.
8 speed, 10 seconds x 5 sprints
9 speed, 10 seconds x 5 sprints
9.5 speed, 10 seconds x 5 sprints
10 speed, 10 seconds x 5 sprints
20 seconds rest for all sprints.
jump rope x 5 minutes
[quote]jtownlax wrote:
Can you explain what “straight no no style” means?[/quote]
No belt, no wraps/sleeves, and atg
Using a belt. ATG. Problems are going deep hurts, my upper back rounds like a mofo, and it looks like a squat morning.
Found this article on 3rd world squat. It pretty much a squat with no bar ( BW) but in the position of an actual one. I will be doing them 2 -3 times a day and just trying to go deeper as time goes.
[quote]jtownlax wrote:
Using a belt. ATG. Problems are going deep hurts, my upper back rounds like a mofo, and it looks like a squat morning.
Found this article on 3rd world squat. It pretty much a squat with no bar ( BW) but in the position of an actual one. I will be doing them 2 -3 times a day and just trying to go deeper as time goes. [/quote]
Eaaasssyyyy grasshopper!!
What is it that actually hurts? Why do you want to get rid of the box so much?
I suggest you find a box that is an inch lower and start using that. Drop the weight a bit and use that box for a few weeks until your ready to drop the box a bit more. Its all about baby steps kiddo, b-a-b-y steps.
tweet
I am so tempted to drop the box because it’s what fucked me up in the first place. I may just find a lower box that is below parallel and use it for depth purposes. Good idea Bird Man ! THanks.