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Thread: 5/3/1 Method

  1. #26
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    1/12/09 ME BENCH

    Incline Bench
    Barx10x3
    95x5
    135x3
    155x3
    185x3
    205x3
    215x1
    225x1

    Panora Pushdowns
    2 Sets Of 20

    Standing Row(idk,its like a CSR but with no support if that makes sense lol)
    3ppsx10x3

    Shoulder Press
    50x15,8

    Hammers
    35x12x2

    Wasnt feeling it today...whatever....

  2. #27
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    Good luck with your routine. It looks like you have a solid base and plan, now its execution time!

  3. #28
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    thanks bro,yeah just had kind of a off day today oh well put it behind and keep on trucking...

  4. #29
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    Hey man, we have all had those kind of days...I don't know about you, but it motivates me even more to lift even more the next time.

  5. #30
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    Quote Originally Posted by gatorman2k6 View Post
    Hey man, we have all had those kind of days...I don't know about you, but it motivates me even more to lift even more the next time.
    yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

    thanks bro.

  6. #31
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    Quote Originally Posted by NJPWRLFTR View Post
    yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

    thanks bro.
    No problem man, that's why we post journals...to get other's support.

  7. #32
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    Quote Originally Posted by NJPWRLFTR View Post
    yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

    thanks bro.
    Sill good work man. I hate those days also, i feel like a wasted a whole week and i feel like lifting again the next day lol.

  8. #33
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    1/16/09 DE SQ/DL

    Speed Box Squats(55% of 1RM)
    Barx10x2
    115x5
    135x3
    155x3
    175x2x12

    Speed Deads
    225x1x8
    315x1x4


    Pull Throughs
    65x20x2

    AB Wheel
    3x10

  9. #34
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    Looks good man, keep it up

  10. #35
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    thanks brah
    Last edited by NJPWRLFTR; 01-16-2009 at 07:19 PM.

  11. #36
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    Alright brothas been reading alot about the 5/3/1 and im leaning towards giving it a shot come monday,right now im trying to fig out what acc work i will be doing after the main lifts..

  12. #37
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    How's This Look

    Military Press Day
    Dips
    Chins
    Face Pulls
    Hammers

    Deadlift Day
    Gm's
    Ab Wheel

    Bench Day
    Db Floor Press
    Lateral Raises
    BB Row
    Alt DB Curls

    Squat Day
    Leg Press
    Pull Throughs
    Pulldown Abs
    Last edited by NJPWRLFTR; 01-18-2009 at 01:00 AM.

  13. #38
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    What are your weakpoints in each of the lifts? Do you have other weaknesses overall (mobility, conditioning, etc) that you are trying to address? Sorry, I find that by analyzing that, it will help drive the assistance work so if you can post that, it might help.

  14. #39
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    Bench=weak a few inches off the chest
    Deads=weak off the floor,once to knees im good
    Squats=maybe a bit slow out of the hole
    Military seem to be ok.

  15. #40
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    What made you decide to go to the 5,3,1 method? I've noticed more people are using it these days, and I was just wondering why you decided on switching. I'm just happy to be making gains on my skinny bastards routine. Keep up the hard work man.

  16. #41
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    Here would be my recommendations, just my 2 cents fwiw.

    Bench Day
    Switch the DB floor press to either DB Flat Bench or a board press variation working in the 3-5 rep range for 4-5 sets.
    Drop the bicep isolation for another back movement (you will get more bang for your buck out of something like chest supported rows)
    I am not a huge fan of lateral raises, I would rather do a seated DB press or more of a compound exercise for my shoulders

    Deadlift Day
    Maybe throw in belt squats
    If you have a weak grip, this is a good place to do them

    Squat Day
    Add another DM assistance modality -- I am going to add deficit deads in my next time through the program as I am weak off the floor as well
    I would switch pull throughs to GHR or back extentions, I think you will find these have more carryover than pullthroughs
    Another thought would be to add lunges or a unilateral modality

    There are other possibilities as well, but I have found for squat day, that I will do the squat, a DL modality for slightly more reps (3-5 for 4-5 sets) and then assistance for quads. The deadlift is just the opposite. Bench and Military I like to hammer the tris while focusing on compound exercises for y back rather than wasting time with bicep specific work. Everyone is different though

  17. #42
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    thanks bro,i will mess around with it and see what works for me with this first cycle i guess and go from there..

    so on ur DL DAY you do a quad,hammy,and ab work

    SQ DAY is some type of dl,hammies and some type of quad work?
    Last edited by NJPWRLFTR; 01-18-2009 at 02:55 PM.

  18. #43
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    Yes, my dl day would be:
    DL,
    Squat variation with less intensity (i.e. box squats working up to 80-85%)
    and posterior chain work

    my squatday is:
    Squat
    DL variation with lower intensity (pin pulls, or deficits)
    and more quad work.

  19. #44
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    Nice!

    you said this has been working great for you,correct?

    sounds like a good plan..

  20. #45
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    DEAD DAY
    Goodmorings
    free sq for like few sets of 8-10
    ab work

    Hows that look?
    Last edited by NJPWRLFTR; 01-18-2009 at 03:53 PM.

  21. #46
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    I think that looks good for your first time through and then you canadjust as need be.

  22. #47
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    thanks for all your help bro

  23. #48
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    good luck with the routine

  24. #49
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    Looks good, maybe pause the dumbell work to work the lowend of bench.

  25. #50
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    Quote Originally Posted by johnnyo_99 View Post
    good luck with the routine
    thanks man

    Quote Originally Posted by Darracq View Post
    Looks good, maybe pause the dumbell work to work the lowend of bench.
    thanks bro,yeah that sounds like a good idea,thanks..

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