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Thread: 5/3/1 Method

  1. #51
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    5/3/1 Wave 1

    1/19/09

    Standing Strict Military Press
    Barx10x2
    65x5
    95x3
    115x5(65%)
    130x5(75%)
    145x5(85%)

    Dips
    35#x10x4

    Pull Ups
    8,8,6

    Rev Peck Deck
    70x15x3

    Hammers
    40x8x2

  2. #52
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    strong shoulder pressing. my max is like 135 maybe lol. if my shoulders were strong i would really be a good bencher lol.

  3. #53
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    thanks man,dude there is no way your max is 135,your bench is strong...

  4. #54
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    Just curious, when you set up your maxes did you underestimate them by 10%? I'll be following to see what kind of progress you are making. Keep pushing hard!

  5. #55
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    Yeah i did just like jim says too,thanks man will do!!

  6. #56
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    Nice standing press man! I wish I could press more too. I can't ever seem to progress, probably because I do it after my RE bench work. Hopefully I'll notice some progress, as I have changed up rep ranges to see what works.

  7. #57
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    thanks brah,yeah man just keep at it and you will progress..

  8. #58
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    Looks like you had a good first day. The dquats and deads with 5s will definitely have you crying

  9. #59
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    yeah man it was def a good day,haha yeah i bet you are right lol,we shall find out tomorrow!

  10. #60
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    Quote Originally Posted by NJPWRLFTR View Post
    thanks man,dude there is no way your max is 135,your bench is strong...
    I can push press more than 135 thats about it , weak weak weak I think i did 100x6 or something like that a few weeks ago. I guess i am a chest tricep bencher, even though i a weak as heck on my extension stuff. i have been thining about doing deads for 5,3,1 but i cant stand doing reps on them. but i might try.

  11. #61
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    5/3/1 Wave 1

    1/21/09

    Deadlifts
    135x5x2
    185x3
    205x3
    225x5(65%)
    255x5(75%)
    290x8(85%)

    Could of probably got 10 but my form was kinda sloppy on the last one so i said **** it..

    Wide Stance Gm's
    115x12x3

    Standing Pulldown Abs
    80x10x3
    Last edited by NJPWRLFTR; 01-21-2009 at 04:22 PM.

  12. #62
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    Nice work man!

  13. #63
    Senior Member AlMohr's Avatar
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    Good stuff, deadlifts over 5 reps suck! lol

  14. #64
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    Quote Originally Posted by gatorman2k6 View Post
    Nice work man!
    thank you sir

    Quote Originally Posted by AlMohr View Post
    Good stuff, deadlifts over 5 reps suck! lol
    thanks man,haha yea they are!

  15. #65
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    5/3/1/ Wave 1

    1/23/09

    Bench
    Barx15x2
    95x5
    115x5
    135x3
    150x5(65%)
    175x5(75%)
    200x8(85%)

    3-Board
    225x5
    235x4
    235x2
    205x5
    215x5

    What the ****! Horrible...Weak....****!

    HS Row
    3ppsx10x3

    DB Shouler Press
    45x10x2

    DB Curl
    40x10x2
    35x10

  16. #66
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    1/24/09
    30 mins fasted am cardio

    Im bored,im thinking about going and doing another cardio session lol.

  17. #67
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by NJPWRLFTR View Post
    1/23/09

    Bench
    Barx15x2
    95x5
    115x5
    135x3
    150x5(65%)
    175x5(75%)
    200x8(85%)

    3-Board
    225x5
    235x4
    235x2
    205x5
    215x5

    What the ****! Horrible...Weak....****!

    HS Row
    3ppsx10x3

    DB Shouler Press
    45x10x2

    DB Curl
    40x10x2
    35x10
    8 reps with 85% is very good, don't beat yourself up over 3 boards. Are you new to them? because for alot of people it's just adjusting to them for a few weeks and then the weight shoots up.

  18. #68
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    thanks man,yeah i mean ive done them before but probably for only a max of 2 wks as i would rotate them when doing ME work,so yeah hopefully sticking with them now they will shoot up like you said..

    i was thinking about doing maybe like 4 sets of 3 reps..what you think?

  19. #69
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    Looks good. I suck at boards but they are a great exercise. Why not do the board for 3x3 with straight weight. When you get all the sets go up next time.

  20. #70
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    thanks bro,yea thats what i was also thinking about doing..
    Last edited by NJPWRLFTR; 01-24-2009 at 07:31 PM.

  21. #71
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    whats everyone else think about doing a static weight on 3-board of 3x3 and then increase weight once all reps are reached..
    Last edited by NJPWRLFTR; 01-24-2009 at 08:04 PM.

  22. #72
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    Quote Originally Posted by NJPWRLFTR View Post
    whats everyone else think about doing a static weight on 3-board of 3x3 and then increase weight once all reps are reached..
    You could do that; I like to pyramid up (usually w/ 5's) working up to a heavy triple or even double. Play around with it and see what works best for you.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  23. #73
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    I think you need to give it a go and see what happens. In the grand scheme of things, you are getting the work in so whether you stright line or pyramid, I don't think it will make a huge difference. Just intelligently pick your assistance, kick butt on the main exercises, and eat a lot

  24. #74
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    If i was going to do the boards i would use a close grip, I think the thing that makes this program work is not over working yourself.

  25. #75
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    thanks fellas,yeah i am gonna go with the straight weight and see how it goes,i will be using a close grip like darracg has suggested.

    Squats tomorrow..

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