Long time reader, New joiner.
Vitals : 222lbs (rounding out a bulk right now trying to stay at this weight for a while)
Bodyfat: 17-18%
Age 24
Height 5’11
Time lifting: 1 year 3 month
Dead : 450 1rm raw, 477 calculated with belt
Bench: 240 1rm. 243 calculated
Squat: 275 1rm raw (below paralel obviously), 304 Calculated with belt
OHP : 155 1rm, 158 Calculated
On my second rotation of 5/3/1, I have attached the numbers from what I have done so far in the program and intend to continue updating it through posts here.
The version I’m doing is 5/3/1 boring but big with paused reps on the BBB sets of Bench, OHP, and squats(double paused for bench and OHP
I still do some extra accessory work after the BBB but i keep it extra light and brainless mostly just upkeep exercises like pull-ups, hyper-extensions, dips and arm work
I use a belt for my last set of the 5’s 3’s or 1’s only of dead and squat.
programs looks as follows:
OHP day:
5/3/1
5x10 (45%) 3 second pause at bottom. 3 second pause at my sticking point
light raises triset (front,side and rear) of 15 reps with 10,15,15 lbs
decline ez-bar extensions 70lbs 3x8
rope pushdown
30 pullups whenever i feel like it broken up however i want.
gtfo
Squat day:
5/3/1
5x10 (50%) 3 second pause in the hole
Leg extensions 160ish-lbs 3x10
calf extensions 4x10 (light)
left calf press 3x8 (trying to even out a 1 inch difference)
Hypers 3x15
Hanging knee raises 3x15
Biceps work
gtfo
Bench:
5/3/1
5x10 (45% double paused 3 seconds at bottom,3 seconds at sticking point)
3x12 dips
3x12 strict straight arm cable flyes
30 chins
tricep work
gtfo
Deadlift:
5/3/1
5x10 (50% explosive as possible)
Hypers 3x15
Leg raises 3x15
planks- 2xfront, 2x per side
gtfo
if i get peer pressured into going a fifth day cause a friend wants a reliable spot this is my 5th day it happens once a month or so:
Primary : SGHP or Hang Power cleans (depending when shoulder day is in relation to this day)
Secondary: Barbell rows 4x8
Weighted Pullups 5x5
Arm work
I work in agile 8 once a week when i feel like it.
I know the normal days looks like alot but i get through it in an hour 10 and if i dont feel like doing the meaningless stuff i dont.
