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Old 01-18-2009, 08:48 AM   #51
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nice f'ing lift man
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Old 01-19-2009, 02:07 PM   #52
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Quote:
Originally Posted by HIThopper View Post
Nice Job Jonson, congrats man 400 is a milestone.Funny that you get stronger ,you get bigger!! who would have thought it!!

Cheers mate.

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nice f'ing lift man
Thanks Hopper & Pitysister

Next Job is to get my squat over 300, and bench over 200 which hopefully shouldn't be long.

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Old 02-18-2009, 02:53 PM   #53
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Quick Update

For the past 3 weeks I have been doing some low volume stuff,as I have been really busy , I also switched the bench press for the floor press as I got stuck on 86 kilos
My current PR's are

Squat 132.5k x 3
Bench 86 x 3
Floor press 88.5k x 3
Deadlift 185k x 5

I have decided to give the 5/3/1 routine a go, it has had some rave reviews and its pretty simple with not to many exercises only really the basics, no need for any head fuck improvisations with my basic gear, like reverse hypers, GHR's etc.
I know it is recomended to reduce your 1 RM percentages by 10% but the only problem with this is its going to be weeks even months before you start on PR weights.
For now I have reduced my 1RM percentages so that when I hit the third wave the 1's set will be the same sort of weight I have been using for my current PR 3's and 5's.
Ill try this if I burn out before I finish the first cycle ill deload and start lower.
I have so far done an OHP x5 and a squat x5 workout the OHP one went pretty well, the squat one was a bit brutal but I managed to get all 5 reps on the final set I could have maxed out on 6 or maybe even 7 but for the first wave im just going to stick to 5 reps.
The only little tweak I have added is a couple of sets of Bi & Tri exercises each cycle also im doing the strength version (not the bodybuilder)

Heres the set up

OHP day

OHP 5/3/1
OHP 3-5x10 (50%)
Chins 3x AMAP
BB curls 2x8

Squat Day

Squat 5/3/1
Squat 3-5x10 (50%)
Pullthrough 3x10

Bench Day

Bench 5/3/1
Bench 3-5x10 (50%)
Rows 5x10
Floor Tricep Ext 2x8

Deadlift Day

Deadlift 5/3/1
Deadlift 3-5x10 (50%)
Abs 3x10

My starting 1RM percentages are

OHP 58k
Squat 137.5k
Bench 90k
Deadlift 195k

Any comments, advice or constructive criticism is very welcome

Thanks Jonson
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Old 02-18-2009, 03:04 PM   #54
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on squat day and ohp day....i would throw in a single leg movement instead of the 50% thing...and some arnold press or uniliateral shoulder press. and on bench day, maybe floor press or a board press as your accessory...and on deadlift day you could throw in another single leg movement...or something like rdl's for reps...

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Old 02-18-2009, 03:07 PM   #55
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and i would also say...who cares when you set pr's...just get some good quality work in. the whole point is to build up progression...not start where you're not going to get any progression i like the extra reps on the third set just to see how much more progression i theoretically have in me.
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Old 02-18-2009, 03:09 PM   #56
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on squat day and ohp day....i would throw in a single leg movement instead of the 50% thing...and some arnold press or uniliateral shoulder press. and on bench day, maybe floor press or a board press as your accessory...and on deadlift day you could throw in another single leg movement...or something like rdl's for reps...
Thanks for the suggestion's Pity, im going to stick to the basic 5/3/1 for the basic exercises, but I will keep the accessory stuff open.
Ill probably do one cycle on the basic template then reavaluate the accessory work.
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Old 02-18-2009, 03:12 PM   #57
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I'll be following it. I've been reading up on the 5/3/1 deal lately. It has me interested.
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Old 03-23-2009, 12:06 PM   #58
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I have just completed the first 3 waves of the 5/3/1 and it went pretty well eventhough I have just realised I made a slight mistake in wave 3 I should have done 75%x5 85%x3 and 95%x1 instead I done 85%x5 90%x3 and 95%x1.
Nevermind I still got all the reps and more in the repout on the 95% but then again I did lower my working 1rm a bit at the beggining of the cycle.
I have been ill and took 9 days off in the third wave but when I returned eventhough I hadn't eaten properly for a week, lost a bit of weight and hadn't trained for 9 days my lifts were still good enough.

Squat
Wave 1, 103k x5, 110k x5, 117k x5
Wave 2, 110k x3, 117k x3, 124k x5
Wave 3, 117k x5, 124k x3, 131k x4

Bench
Wave 1, 67.5k x 5, 72k x5, 76.5k x6
Wave 2, 72k x3, 76.5k x3, 81k x4
Wave 3, 76.5 x 5, 81k x3, 85.5k x3

Deadlift
Wave 1, 146k x5, 156k x 5, 166k x5
Wave 2, 156k x3, 166k x3, 175k x5
Wave 3, 166k x5, 175k x 3, 185k, x3

Overhead press
Wave 1, 43.5k x5, 46.5k x5, 49k x8
Wave 2, 46.5k x3, 49k x3, 52k x7
Wave 3, 49k x5, 52k x3, 55k x4

Everything has been kept pretty much the same except now im doing 1 arm deadlifts x 10 each side on Deadlift day for my obliques and from now on on OHP day ill be doing wide grip pulldowns x10 instead of chins.
Time for Wave 4 now The Deload then after that Ill add 5k to the 1rm for squats and deads, and 2.5k to the 1rm on the Bench and OHP

Thanks Jonson
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Old 03-24-2009, 12:58 PM   #59
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Good Job Jonson, I am starting to get intrigued by this 5/3/1 method, so much so I even got my hands on the new Ebook from Wendler.Looks good.

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Old 04-27-2009, 02:26 PM   #60
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Just finished my second cycle of 5/3/1, this cycle I have trained every other day for 12 sessions as opposed to the reccommended M/W/F split, heres how it went

Squat
Wave 1, 107k x5, 114k x5, 121k, x5,
Wave 2, 104k x3, 121k, x3 128k, x3
Wave 3, 107k x5, 121k, x3 135.5k x5 PR!

Bench
Wave 1, 70k x5, 74k x5, 79k x5
Wave 2, 74k x3, 79k x3, 83.5k x3
Wave 3, 70k x5, 79k x3, 88k x2 PR!

Deadlift
Wave 1, 150k x5, 160k x5, 170k x5
Wave 2, 160k x3, 170k x3, 180k x5
Wave 3, 150k x5, 170k x3, 190k x3 PR!

Overhead Press
Wave 1, 45.5 x5, 48.5 x5, 51.5 x5
Wave 2, 48.5 x3, 51.5 x3, 54.5 x5
Wave 3, 45.5 x5, 51.5 x3, 57.5 x5 PR!

4 MOTHER FUCKING PR'S!

Not much on the Bench and OHP but a PR's a PR! 2.5k on the Squat and 5k on the Deads.

Time for the Deload wave now, for the next wave there will be a slight change in assistance exercises there will be
RDL's 3x10 on Squat day
Close Grip Pin presses 2x10 on Bench day
Ab rollouts and Side bends on Deadlift Day
Ill be keeping the BB rows, wide and close grip pulldowns for now, cant wait for the next cycle and hopefully more PR's

Jonson
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