View Full Version : Matt's going 5-3-1

12-17-2009, 06:40 AM
Decided to give 5/3/1 a try as it will nicely fit my work schedule. My BW dropped from 98kg/215lbs in August to 90kg/198lbs last month, but I've been able to gain back about 3/4kg in the last few weeks so Im doing good right now.
My main goal is to get fat as hell and hopefully get stronger in the process, too.
As you'll see training sessions are short and I probably undersestimated my starting maxes but it's all good.

Military: 5

Military press: 50kg x 10
Dips: 5x8
One arm DB press: 21kg 5x8

Deadlift: 5

Deadlift: 140kg x 13
Db rows: 52kg x 15
Pullups: 2x8

Bench: 5

Bench: 95kgx10
Dips/Facepulls 5x10/5x12

Squat: 5

Squat: 115kgx11
GMs: 60kg 2x10
Abs: 2x12

Military! 3

MP: 55kg x 8
Dips: 5x12

Deadlift: 3

DL: 150kgx11
Chins: 5x6

Bench press: 3

BP: 100kg x9
Dips: 5x12
Low pulley: 29 RP


Squat: 125kg x 10 3
GMs: 60kg 2x10
BB rows: 2x12

Mil: 1

MP: 60kg x 7
Inclines: 85kg 2x5

Dead: 1

Dl: 160kgx10
Chins: 5x6

Bench: 1

105kg x 6
Dips: 5x12

Squat: 1

Squat: 127.5kg x 10-11
Lunges: 1x10
BB rows: 2 x12


Dips: 5x12
Pulldowns : REST PAUSE

12-17-2009, 07:36 AM
Good luck with the plan Matt. Remember, weight moves weight - so you will be good to go when putting on the added pounds to your frame.

12-17-2009, 07:39 AM
I hope you mean 3 or 4 kilos and not 0.75kg :D

Looking good so far. No prob underestimating the maxes. It will serve you better in the long run. It will get heavy soon enough.

Good to see you back Matt!

Off Road
12-17-2009, 08:26 AM
Good luck.

12-18-2009, 06:54 AM
Bench and deadlift deload

Bench: 60kg 2x10
Deadlift: 100kg 2x5
Chinups: 3x8
Pullups: 3x6

Wont have much time to train in the next couple of weeks due to hectic work schedule so I deloaded bench and deadlift in the same session. The garage was 2 degrees but no problem as I prefer training in the cold, probably because it reminds me of Rocky IV.

Coke - Flynn - Offroad: Thanks mates. Yep that's 3 kilos.

Off Road
12-18-2009, 07:40 AM
Wow, that's c-c-c-cold :eek: I hate it when my garage dips into the low twenties :evillaugh:

Phillip Wylie
12-18-2009, 01:49 PM
Nice work! Good luck with your goals!

12-22-2009, 11:56 AM
Squat deload

Squat: 2x5
Lunges: 1x10
BB Rows: 2x10

Military 5

Military press: 53kg x 10
Dips: 5x12
Low pulley machine: a bunch of reps rest paused

OK day, that is what I what shooting for, Im up since 3.30 AM so I knew just making it to the gym and hitting the reps was a victory in itself lol. Im off to bed now, got to be at work at 3.30 tomorrow :indian:

12-22-2009, 11:54 PM
Not everyone can do this, let alone with a hectic schedule - props.

12-23-2009, 04:00 AM
Fair play for getting in a solid effort Matt.

Love the super abbreviated log. ha ha. Its going to just be code soon.

12-23-2009, 07:52 AM
Lookin forward to seeing your progress with this....another one joins the club!!

12-23-2009, 10:49 AM
Totally missed this thread!

Good to see you back mate looking forward to seeing some dodgy shorts in action soon.

12-27-2009, 05:15 AM
Deadlift 5

DL: 145kg x 13
Chins: 2x10
Pullups: 2x6

Got what I was shooting for. Same number of reps as last time but with 5kg more. On a side note we smashed last year's record at work and made a +140 000 euros day on the 24th alone.

12-28-2009, 10:07 AM
Bench 5

Bench press: 98kg x 9
Close grip BP: 80kg 5x8
Lat pulldowns machine: a bunch of reps rest paused

OK day, could have added a rep or two with someone spotting me but you never know when you ask somebody to spot, the dude may help you from the start and **** up your set.

12-28-2009, 10:25 AM
Haha, I know all about s***ty spotters. Even if you say clearly, "Do not touch the bar at all unless I ask", they still feel the need to help you with every slow rep you do. Damn that s*** pisses me off!

Good sessions though bro!

Off Road
12-28-2009, 10:28 AM
My power rack never messes up a spot :hello:

12-28-2009, 09:46 PM
Looks good for both days bro.

12-30-2009, 12:14 PM
Squat 5

Squat: 120kg x 11
Lunges 1x10
BB Rows 1x10

Fast session as Im pretty tired at the moment. I really enjoy 5-3-1 for the time being and Im loooking forward January to see what kind of progress I can make when my hours at work decrease and my sleep and eating increase.

Thanks for the kind words mates :hello:

12-30-2009, 12:37 PM
NIce squat session brotha! Short and to the point....looking forward to seeing the gains you make from 5/3/1.

12-31-2009, 03:19 AM
You'll be making the gains in 2010 no matter what, have faith in you man, lol.

12-31-2009, 05:38 PM
Keeping it solid despite all the hours at work Matt. Looking forward to see what the new year brings.

Happy new year mate!

01-01-2010, 11:20 AM
Military 3

Military press: 58kg x 9
Dips: 5 x 15
Low pulley machine: a bunch of reps rest-paused

Might very well be a PR, my skinny ass can't complain about that lol

Off Road
01-01-2010, 11:21 AM
Very nice workout.

01-01-2010, 08:36 PM
No kidding, PRs can't be beat...nice job.

01-03-2010, 09:15 AM
Deadlift 3

Deadlift: 152.5kg x 12
Chinups: 2x12
Pullups: 2x6

Nice session. That's +2.5kg and 1 rep more than last cycle. Got on the scale this morning and had a reality check: 90kg/198lbs. Im not too worried since my lifts are still increasing and its just a matter of eating more than once a day...

Thanks for the encouragement pals, let's make 2010 a great year for all of us

01-04-2010, 10:19 AM
Rolling very well with the 5-3-1 guy.

01-05-2010, 02:40 AM

Wow, sorry to hear this. Get the nosbag on. I bet you even have ABS!!!

01-05-2010, 07:41 AM
Nice deads!!! Nothing else to say!

01-05-2010, 09:00 AM
Bench 3

Bench press: 103kg x 6
CG bench press: 85kg 5x8
Flies x 26
Lat Pulldowns machine: a bunch of reps rest-paused

COKE, FLYNN & BRI: Thanks lads. Im doing good for a guy with the body of a marathon runner :bash:

01-06-2010, 01:00 AM
Marathon runners are usually real lean, which isn't a bad deal imo, lol - all you need is greater muscle lines and you'll be set.

01-06-2010, 08:37 AM
Better to have the body of a marathon runner then the body of a fat, lazy couch potato IMO...

Nice benching there on that last session man!

01-07-2010, 09:45 AM
Squat 3

Squat: 125kg x 15
Lunges: 70kg x 8
BB Rows x 15

Pretty pleased with the squat, legs could have kept going but lungs and heart were having none of it :tuttut:

Coke & Bri: I made my way from 110lbs to 200lbs+ but now its time to get back to work and get to 220. Being twice the bloke I was. Plus I can't let Flynn make fun of my abs anymore :swear: lol

01-07-2010, 11:11 AM
Damn, squats must have been quite intense, lol...props.

01-07-2010, 11:57 AM
Holy squats....I can never exactly tell how heavy it is when doing in Kg, because I'm an American (and our system of units are ghey as hell), and yes I know it's 2.2 x kg = lbs. So I just estimate poundage is roughly twice as the amount in Kgs.... So ya, 15 reps at more then 250 lbs is awesome!!!

Okay, got the calculator out...it's 275 lbs.!!! Very nice!

Off Road
01-07-2010, 02:50 PM
275 x 15...very nice.
And Bri is wrong, I think everything should be done in lbs :hello:

01-07-2010, 03:39 PM
Sod you and your 15 reps of 275 haha!

Really awesome lifting that mate especially considering the bodyweight drop.

01-10-2010, 10:25 AM
Military 1

Military press: 63kg x 7 then worked up to 75kg/165lbs x 1 PR
Dips: 20; 20; 17; 15
Halbert swings/ Rolling tris extensions superset 4x10 each

Nice day at the gym, it's getting along nicely.

Matt; Offroad, Coke & Bri: Thanks for the nice words, I may video next squat session for those of you that missed my nice looking shorts

01-10-2010, 02:44 PM
Nice day at the gym, it's getting along nicely.

No joke, grooving all the way home with it in here, lol.

01-10-2010, 05:33 PM
Get the vids up again 'ab man'....those shorts were outstanding..

Momentum is building rapidly with the training Matt. Serious sessions.

01-12-2010, 07:23 AM
Deadlift 1

Deadlift: 162.5kg x 5 then worked up to 210kg x 1
DB Rows: 52kg x 10 2 sets
Pullups 2x10

OK day, left a lot in the tank with those 5 reps since I wanted to work up a bit. Didnt go balls to the walls but Im on track to beat my old deadlift PR (220kg) in the coming months.

Off Road
01-12-2010, 07:54 AM

01-12-2010, 11:40 AM
Holy s*** man, I didn't realize you could deadlift so much! You are more of a crazy bastard then I thought, good stuff man! And I'm not really dying to see you in the shorts, so you can skip that video if you want. However, if you do put it up, I will probably watch it anyway, haha.

01-13-2010, 05:07 AM
Great work there for the back dude.

01-18-2010, 02:36 AM
Bench 1

Bench press: 108kg x 3
CG bench: 90kg 5x6
Superset: Flies / Facepulls: 3x10 each

Lame session for sure but I know why so no worry here.

Squat 1

Squat: 132.5kg x 14
Wide stance box squat: worked up to 205kg x 1 PR
BB Rows: 1x12

OK day, that 205kg on the box was ugly as sin but it went up. Time to deload now. BW was 92.5kg this morning.

01-18-2010, 09:32 AM
WOW 14 reps at 291.5 is just sickening!!! You are one sick, demented bastard!

Good work!

Off Road
01-18-2010, 09:49 AM
Excellent squatting for reps and weight.

01-18-2010, 01:27 PM
Both sessions looking tight bro.

01-18-2010, 04:51 PM
Thats some fantastic squattin' Matt.

Hows the body weight coming along?

01-20-2010, 10:41 AM
Military deload

Superset (dips x 10 / pullups x 5) x5
Superset ( side raises x 10 / halbert swings x 10) x3
Bis machine: a bunch of reps rest paused

Fast and easy session. I'll tweak a few things for my next wave, I'll only train 1 day out of 3 to improve recovery and weight gain. I'll also hammer my core to see if it helps squats and deadlifts.
Im about to get a new bench and some kettlebells, its awfully expensive but I cant wait to bench in the garage.

brihead301: Thanks mate, I'd like to get 20 reps with 140kg/308lbs before the summer. Not a huge goal, but it would be nice to survive and be able to tell about it lol.

Offroad & Coke: Thanks lads

Flynn: Gut is getting bigger and cheeks are getting rounder so I guess Im moving in the right direction :hello:

01-20-2010, 01:13 PM
I like the sounds of the 'military deload'. Quality work, yet not too hard on the ol' recovery capability. Good stuff!

01-20-2010, 09:56 PM
Gut is getting bigger and cheeks are getting rounder so I guess Im moving in the right direction

Great news, that was all part of the plan.

01-24-2010, 07:23 AM
Deadlift & Bench deload

Superset x 3: Pushups x 20 // Chinups x 6 // Abs x 10
Superset x 2: Power cleans x 10 // BB Curls // Halos x 20
Superset x 2: Flies x 10 // Db Inclines x 10 // Tris extensions x 10

Fun session, nice to add a little variety before getting back to the grind. Bodyweight is 93kg/204lbs at the moment.

01-24-2010, 01:25 PM
The supersets are ace man.

01-26-2010, 11:43 AM
Squat deload and gay stuff

Superset x 2: Squat x 8 // DB Lunges x 10 // Neck harness x 20
Superset x 2: Face pulls x 10 // Face pulls to chest x 10 // Hammer curls x 10 // Abs x 10

Ready to start the new wave, bodyweight was 93.6kg/206 this morning so Im doing fine.

On a sidenote I've been training my 17-years old cousin (rugby player) and a coworker (soccer player) for about 3 months now, they're training once a week, focusing on the bench and they're doing real nice for small guys lol ( 160lbs & 170lbs) I hope they can get a 100kg/220lbs bench by June.

01-29-2010, 04:38 AM
3rd Wave - Military 5

Military press: 55kg x 12
Dips: 5x10
Halbert swings: 3x15

I got 2 more reps with 2kg more on the military press. Pretty nice even if it still sucks. Messed up my neck on that set so the session was shortened, that's what you get when you barely warmup. Hope it's nothing too serious.
Bodyweight is still climbing, 94kg yesterday, Im getting fatter by the day, milk is awesome.

01-29-2010, 07:39 AM
Hey nice set of presses Matt.

This is a long time to spend sub 100kg BW...

I hate seeing you like this....here you go my friend.

01-29-2010, 07:05 PM
Glad to hear the bulking is going well.

Off Road
03-27-2010, 12:10 PM
Still alive?