[quote]zenontheterrible wrote:
Good luck, i am also taking a break i think! [/quote]
You always say that, but it never eventuates 
where are you guys going
Who am I kidding I cant stay away from this forum, its to fucking addictiv LOL
I have been playing around with some Bodybuilder ish training the last days and gotta say I like it
and will give it a shot for a period.
I did legs on sunday( 24/03/2013 ) and it looked like this:
After warm up.
HS single leg legcurl:
10 x 5kg pr leg.
10 x 10kg pr leg.
10 x 10kg pr leg.
8 x 10kg pr leg.
8 x 10kg pr leg.
RDL:
10 x 20kg.
10 x 30kg.
10 x 40kg.
10 x 50kg.
10 x 60kg.
HS leg extension:
10 x 5kg pr leg.
10 x 10kg pr leg.
10 x 15kg pr leg.
10 x 20kg pr leg.
10 x 25kg pr leg.
Back squat to bench:
10 x 20kg.
10 x 30kg.
10 x 40kg.
10 x 50kg.
10 x 60kg.
( the bench puts right above parallel, but fuck it I can atleast do this variation with a straight back )
The plan I will go for looks like this:
Day 1: Chest and Triceps.
Benchpress: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Incline DB press: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Pec dec: 5 x 10.
Tricep pushdowns: 5 x 10.
Day 2: Lats and Biceps.
DB one arm row: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Pull ups: 5 x 5-10 reps.
Lat pushdowns: 5 x 10.
Bicep curls: 5 x 10.
Day 3: Hams and Quads.
Leg curl: 5 x 10.
RDL: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Leg ext: 5 x 10.
Back squat to bench: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Day 4: Delts and Yoke.
DB OHP: 5 x 10. ( ramp up to a all-out set of 5-10 reps )
Bent over lateral raises: 5 x 10.
Batwing rows: 5 x 10.
DB shrugs: 5 x 10.
In short a pretty standard 4 way split.
I will train Delts and upperback tomorow and look forward to beat them into the ground.
Btw I have been a bit down lately, but it seems my mood is starting to get alot better.
The gym closed earlyer than I expected so I missed today session. I walked 20 minutes to a closed gym, talk about anti climax. This also made me realise that I need to alter my training to be somewhat flexible, so I
will opt for a upper/lower split instead of a 4 way split.
I will therefor return to 5/3/1.
Template from here on out.
Day 1:
OHP: 5/3/1.
Bench: 5x10.
Lats/Upperback: a total of 100 reps.
Biceps: 5x10.
Day 2:
Squat to bench: 5/3/1.
DL: 5x10.
Abs.
Day 3:
Bench: 5/3/1.
OHP: 5x10.
Lats/Upperback: a total of 100 reps.
Triceps: 5x10.
Day 4:
DL: 5/3/1.
Squat to bench: 5x10.
Abs.
Welcome back to 5/3/1. Keep us posted.
[quote]panzerfaust wrote:
[quote]zenontheterrible wrote:
Good luck, i am also taking a break i think! [/quote]
You always say that, but it never eventuates ;)[/quote]
haha yeah, well mostly its a built in excuse for only exercising 2-3 times a week instead of 5 or 6
Cycle1/Wave1/Session A.
28/03/2013.
After warm up.
OHP: ( tm = 42,5kg )
20kg x 5.
20kg x 5.
20kg x 5.
25kg x 5.
30kg x 5.
35kg x 10. ( estimated max = 46kg )
Chins( various grips ): 6x5 reps.
( done between OHP sets )
Bench: ( tm = 70kg ): 5x10 x 35kg.
DB row: 5x10 x 18kg pr arm.
( done between Bench sets )
Bent over side raises: 5x10.
DB bicep curls: 3x10 x 5kg pr arm.
DB tricep OH extension: 3x10 x 5kg pr arm.
Comment:
Good session, got an obnoxious pump 
[quote]Dissection wrote:
Welcome back to 5/3/1. Keep us posted. [/quote]
Thanks man and long time no see.
How are you doing?
Cycle1/Wave1/Session B.
31/03/2013.
After warm up.
Squat to bench: ( tm = 70kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
45kg x 5.
52,5kg x 5.
60kg x 7. ( estimated max = 73,9kg )
DL: 5x10 x 50kg.
Comment:
Okay session. I did not get to do abs because the gym closed when I was done with DL.
So your doing 531 with the bodybuilding assistance program?
tweet
[quote]theBird wrote:
So your doing 531 with the bodybuilding assistance program?
tweet[/quote]
No I am doing the boring but big template ala the one in the 3 month challenge.
The bodybuilding template is a 4 way split:
Day 1: Bench + chest and triceps.
Day 2: Squat + legs.
Day 3: OHP + shoulders and biceps.
Day 4: DL + back.
Or something like that.
Squatting and Deadlifting on the same day sounds miserable,even if it is lower weights for the second exercise. You should put a video of your squatting up to see if people can give you some advice (not me, mine sucks too) unless you just want to do the bench squats which works just fine.
Cycle1/Wave1/Session C.
01/04/2013.
After Warm up.
Bench: ( tm = 70kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
45kg x 5.
52,5kg x 5.
60kg x 13. PR ( Estimated max = 85,9kg )
OHP: 5x10 x 20kg.
Lat Pulldown: 5x10 x 20kg.
Rear delt raises: 5x10.
Triceps pushdown: 5x10 x 15kg.
Comment:
Great session 
I am very pleased with a bench PR. Seems like the increased volume are helping.
[quote]americaninsweden wrote:
Squatting and Deadlifting on the same day sounds miserable,even if it is lower weights for the second exercise. You should put a video of your squatting up to see if people can give you some advice (not me, mine sucks too) unless you just want to do the bench squats which works just fine.
[/quote]
I did that sometime ago and I got some tips, but I wasnt able to cure the problem alone so I will stick to Squat to bench for now. My reason for squatting is only to have a movement that works my legs, not to get a heavy ass squat.
Cycle1/Wave1/Session D.
After Warm up.
DL: ( tm = 100kg )
40kg x 5.
50kg x 5.
60kg x 3.
65kg x 5.
75kg x 5.
85kg x 5.
Squat( to stack of plates ): 5x10 x 35kg.
Sit up with twist: 3x10 pr side.
Comment: Okay workout.
Cycle1/Wave2/Session A.
05/04/2013.
After warm up.
OHP: tm = 42,5kg.
20kg x 5.
20kg x 5.
20kg x 5.
27,5kg x 3.
32,5kg x 3.
37,5kg x 8. ( estimated max = 47kg )
Bench: 5x10 x 35kg.
DB row: 5x10 x 18kg pr arm.
Rear delt raises: 5x10.
Bicep cable curls: a total of 50 reps.
Comment:
Okay session
[quote]florelius wrote:
[quote]americaninsweden wrote:
Squatting and Deadlifting on the same day sounds miserable,even if it is lower weights for the second exercise. You should put a video of your squatting up to see if people can give you some advice (not me, mine sucks too) unless you just want to do the bench squats which works just fine.
[/quote]
I did that sometime ago and I got some tips, but I wasnt able to cure the problem alone so I will stick to Squat to bench for now. My reason for squatting is only to have a movement that works my legs, not to get a heavy ass squat.
[/quote]
I understand that I am not really sure why I squat. How did the stack of plates go?
[quote]americaninsweden wrote:
[quote]florelius wrote:
[quote]americaninsweden wrote:
Squatting and Deadlifting on the same day sounds miserable,even if it is lower weights for the second exercise. You should put a video of your squatting up to see if people can give you some advice (not me, mine sucks too) unless you just want to do the bench squats which works just fine.
[/quote]
I did that sometime ago and I got some tips, but I wasnt able to cure the problem alone so I will stick to Squat to bench for now. My reason for squatting is only to have a movement that works my legs, not to get a heavy ass squat.
[/quote]
I understand that I am not really sure why I squat. How did the stack of plates go? [/quote]
The stack of plates where fine, but not that different from a bench, I guess the hight where almost the same. I guess I where a inch or two above parallel. Reason I made a stack of plates was because all the adjustable benches where occupied.
Cycle1/Wave2/Session B.
07/04/2013.
After warm up.
Pull ups: 5x5 reps.
Back Squat( ditched the bench ): tm = 70kg.
20kg x 5.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 3.
55kg x 3.
62,5kg x 6. ( estimated max = 74,9kg )
DL: 5x10 x 50kg.
Side bends: 3x10 x 10kg plate pr side.
Comment:
I ditched the bench and I feel the squats went okay without it, but must say free squats are harder than
squats to box/bench. I am happy with 6 reps @ 62,5kg and its beat the estimated max from last squat session.
I am also starting to do 25 reps of pull ups/chins each session to get in a total of 100 reps each wave.
Ps. BBB DL sucked as always 
Cycle1/Wave2/Session C.
08/04/2013.
Chin ups: 7x3 + 4 reps.
Rear delt raises: 5x10.
Bench: tm = 70kg.
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 3.
55kg x 3.
62,5kg x 12. ( Estimated max = 87,4kg )
OHP: 10,10,6 x 20kg.
Seated cable row with wide grip: 5x10.
Tricep one arm OH extensions: 3x10 x 6kg pr arm.
Comment:
Happy with bench, I believe its an all time best at 62,5kg, but not shure.
The rest of the session was meh.