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  1. #301
    Senior Member brihead301's Avatar
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    Ah, I see the 3/5/1 is the new bandwagon to jump on! Not me, I've been on the traditional 5/3/1 for almost 1 1/2 years now, and I'm sticking to it...no bandwagon jumping for me.

    I hear ya about the diet being the hardest part of the lifestyle Off Road. Luckily for me, with all the cardio I do from BJJ I stay really lean all the time, so I can get away with not eating perfectly. I still try to watch what I eat though. The sample diet you posted looks pretty damn good. That's a hell of a lot better then 99% of 'normal peoples' diets!
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  2. #302
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    3/5/1 is like Wendlers 5/3/1 but with the days switched around. If you want more info on 5/3/1 let me know. Otherwise 3/5/1 has you switching the days around; 3s day has you hitting some heavy singles after the 3 reps, the 5s day has you hitting required reps as a little break from the intensity, and the 1s week has you setting a new rep max for that exercise.

    I am doing box squats for sveral reasons; I want to make sure I hit depth as the weight gets heavier, I want to really focus on form to avoid knee and back pains, and i want to focus on posterior work to develop strength.
    Thanks mate!

    I am looking into 5/3/1 at the moment as a possible routine when things start to slow again but not changing anything yet! Things are going far to well for me.

    Thanks for your reply OR and the best of luck to you!
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  3. #303
    Moderator Off Road's Avatar
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    Quote Originally Posted by Parker 1995 View Post
    Dang dude i can barrly do 3x6 good stuff bro!
    Thanks, they get easier.

    Quote Originally Posted by teeroy View Post
    Your back is freaking huge, man! Good to see you back to a strength routine. I hadn't heard of the 3/5/1 variation of 5/3/1 so I'll be interested to see how it works out for you.

    Are you not deadlifting anymore?
    I'll be doing deadlift variations as i go along; rack pulls, trap bar, stiff legged, etc.

    Quote Originally Posted by HJP View Post
    I'm joining you with 351 mate! Should be good hitting the singles!
    The singles are a fun change for sure.

    Quote Originally Posted by brihead301 View Post
    Ah, I see the 3/5/1 is the new bandwagon to jump on! Not me, I've been on the traditional 5/3/1 for almost 1 1/2 years now, and I'm sticking to it...no bandwagon jumping for me.

    I hear ya about the diet being the hardest part of the lifestyle Off Road. Luckily for me, with all the cardio I do from BJJ I stay really lean all the time, so I can get away with not eating perfectly. I still try to watch what I eat though. The sample diet you posted looks pretty damn good. That's a hell of a lot better then 99% of 'normal peoples' diets!
    Thanks Bri, I try to make my diet as idiot proof as possible. Left to my own ways I'd be 300 lbs by now.

    Quote Originally Posted by Kiff View Post
    Thanks mate!!
    Any time Kiff.
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  4. #304
    Moderator Off Road's Avatar
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    Thur Dec 30, 2010

    3/5/1 - Cycle 1 - Week 1

    Bench Press
    110 lbs x 5
    135 lbs x 5
    165 lbs x 5
    190 lbs x 3
    215 lbs x 3
    245 lbs x 3

    295 lbs x 1, 1, 1

    165 lbs x 5 (sets) x 10 (reps)

    Bar Dips
    BW (240 lbs) x 3 (sets) x 10 (reps)

    Barbell Curls
    75 lbs x 3 (sets) x 10 (reps)

    Notes:
    The bench felt really good. My arms were the weak link and they were shaking pretty hard. Hopefully the extra arm work will fix that. The dips were absolutely brutal after all that benching, but what a great "pump."
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  5. #305
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    Do you have a set % for the singles or are you going by feel? I seem to remember that your max is around 315, right?
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  6. #306
    Moderator Off Road's Avatar
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    Quote Originally Posted by StLRPh View Post
    Do you have a set % for the singles or are you going by feel? I seem to remember that your max is around 315, right?
    I'm just going by feel, not maxing out but a good hard weight. The most I've done is 300 lbs for a single. Obviously it's more now
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  7. #307
    Senior Member Clover's Avatar
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    Monstrous back in that picture!! Solid bench too!

  8. #308
    Eat Meat teeroy's Avatar
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    Great session. 3/5/1 looks like a fun variation with being able to throw the singles in there. I do miss that.
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  9. #309
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Off Road View Post
    And here's a picture, I'm checking out a trout stream looking for risers. It shows that I've put on a good amount of size, especially accros the shoulders and back. In fact, it makes me look like I have a pin-head - lol



    I've also got a big squat-butt
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  10. #310
    Skinny Feet Kiff's Avatar
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    [QUOTE=Off Road;2416993]3/5/1 - Cycle 1 - Week 1


    Barbell Curls
    75 lbs x 3 (sets) x 10 (reps)

    Notes:
    Hopefully the extra arm work will fix that. /QUOTE]

    The curls will fix your bench OffRoad!

    Good to see you back in action mate!
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  11. #311
    WBB Team Captain Coke's Avatar
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    Workout is solid all around bro.

  12. #312
    House Lannister
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    I wanna see you go for a 315 bench!

  13. #313
    Moderator Off Road's Avatar
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    Quote Originally Posted by Clover View Post
    Monstrous back in that picture!! Solid bench too!
    Thanks Clover.

    Quote Originally Posted by teeroy View Post
    Great session. 3/5/1 looks like a fun variation with being able to throw the singles in there. I do miss that.
    I am excited because the singles will give me more imediate feedback as to how I'm progressing.

    Quote Originally Posted by Brian Hopper View Post
    Looking wide bro!!!
    Thanks Brian.

    Quote Originally Posted by Kiff View Post
    The curls will fix your bench OffRoad!

    Good to see you back in action mate!
    Curls are often recommended as a bench accessory movement. After feeling my arms shake, I can see it at least helping a little to stabilize the bar. I told you curls were functional

    Quote Originally Posted by CoCoa View Post
    Workout is solid all around bro.
    Thanks Coke.

    Quote Originally Posted by chevelle2291 View Post
    I wanna see you go for a 315 bench!
    Me to buddy...me too.

    On a seperate note...I keep waffling on my lower body workout. Part of me wants to go with the 3/5/1 plan and build up my 1RM squat...but the other part of me wants to set a new PR on 20 reppers....decisions, decisions...I squat later today.
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  14. #314
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Thanks Clover.

    Curls are often recommended as a bench accessory movement. After feeling my arms shake, I can see it at least helping a little to stabilize the bar. I told you curls were functional
    You did indeed mate


    On a seperate note...I keep waffling on my lower body workout. Part of me wants to go with the 3/5/1 plan and build up my 1RM squat...but the other part of me wants to set a new PR on 20 reppers....decisions, decisions...I squat later today.
    Hmm tough one mate, did you not switch back to 3/5/1 because you like strength progression rather than Hypertrophy etc? Seems like you might be drifting towards muscle endurance goals already.

    That is just my take mate. Careful not to loose sight of why you went back to 3/5/1.

    Also with a dedicated Conditioning day do you want legs under you that have done 20reppers?

    Just my 2c mate.
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  15. #315
    Moderator Off Road's Avatar
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    Just playing Devil's Advocate here...

    Quote Originally Posted by Kiff View Post
    Hmm tough one mate, did you not switch back to 3/5/1 because you like strength progression rather than Hypertrophy etc? Seems like you might be drifting towards muscle endurance goals already.
    I see 20 reppers as all three of those goals; strength, endurance, and hypertrophy. They really are the all-around exercise. If you take your 20 rep squat from 350 lbs to 365 lbs, have you not gotten stronger, bigger, and more fit?

    Quote Originally Posted by Kiff View Post
    That is just my take mate. Careful not to loose sight of why you went back to 3/5/1.
    You have a point, but I'm torn. I have two goals; 1RM squat and 20 rep max squats. My 20 rep goal predates the 1RM goal.

    Quote Originally Posted by Kiff View Post
    Also with a dedicated Conditioning day do you want legs under you that have done 20reppers?
    The 20 reppers would only be done on Friday. That leaves three days rest before the conditioning day.
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  16. #316
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Just playing Devil's Advocate here...here goes a shot at a reply then Mr Devil


    I see 20 reppers as all three of those goals; strength, endurance, and hypertrophy. They really are the all-around exercise. If you take your 20 rep squat from 350 lbs to 365 lbs, have you not gotten stronger, bigger, and more fit?
    Yes but what will 20 reppers take away from your other lifts progression? It all costs more, more recovery time, more calories, more potential for mitigating your gains elsewhere.



    You have a point, but I'm torn. I have two goals; 1RM squat and 20 rep max squats. My 20 rep goal predates the 1RM goal.
    Fair one then. If this is your main lower body goal will you change your lower body days to fit this in accordingly and to compliment this goal?



    The 20 reppers would only be done on Friday. That leaves three days rest before the conditioning day.
    Fair enough no argument against that mate

    Not trying to argue for the sake of it just wanted chuck a few questions out there mate I am sure a lifter at your level has already considered all my points anyway

    Just sharpening my teeth i guess
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  17. #317
    Moderator Off Road's Avatar
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    Definitely, don't stop, I love it when people ask questions...it makes me think about what I really need and want to do. Good stuff.

    Doing the 20 reppers once a week should not interfere with other lifts. I have a progression scheme worked out for them that will include heavier low rep squats before the 20 reps. Also, I want to try a waved progression with them, just like 5/3/1. Basically, I'd do my 5/3/1 required reps prior to the 20 reppers, then each week would wave the 20 reppers based on my percieved 1RM; 65%/70%/75% and a deload week.

    I'm still on the fence...
    Last edited by Off Road; 12-31-2010 at 10:11 AM.
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  18. #318
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post

    each week would wave the 20 reppers based on my percieved 1RM; 65%/70%/75% and a deload week.
    Sorry mate, you lost me here, you would 'wave' them?

    Other than that sounds pretty solid, sounds like you have a nice progression worked out for them. Guess with something like 20reppers it is important not to just try and up it each session. Not sure you would ever get far with that to be honest, once you hit that kind of rep number even the slightest change in your diet/sleep could ruin your progression for that day?

    What are your thoughts on that statement?
    Last edited by Kiff; 12-31-2010 at 10:16 AM.
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  19. #319
    Moderator Off Road's Avatar
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    I've done 20 reppers enough to be able to progress with them very well, at least until I get up around 350 lbs. I have no problem with diet as I just let my hunger and recovery dictate the amount of food. I'm not overly concerned with body fat.

    A waved progression would look like this:

    Week 1
    235 x 20

    Week 2
    250 x 20

    Week 3
    270 x 20

    Week 4
    deload

    Week 5
    245 x 20

    Week 6
    260 x 20

    Week 7
    280 x 20

    Week 8
    Deload

    Etc...
    Last edited by Off Road; 12-31-2010 at 10:25 AM.
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  20. #320
    Skinny Feet Kiff's Avatar
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    Thanks for the reply that looks like a good progression layout!

    Only your gonna know if you are up to it, i am guessing you will be Don't get me wrong i would love to see you focus on 20reppers. Your some Machine that is for sure.

    Good luck Off Road keep us in the loop!

    Happy New Year Mate

    All the best to you and your family for 2011
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  21. #321
    Moderator Brian Hopper's Avatar
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    I'm starting to breath heavy just from reading about 20 rep squats.
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  22. #322
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    Quote Originally Posted by Brian Hopper View Post
    I'm starting to breath heavy just from reading about 20 rep squats.
    I am just glad i am sitting down mate
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  23. #323
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    that is going to be grueling. i started a 20 rep 225 set today and racked it at 12 lol

  24. #324
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    I am going to start 20 reppers with my new 5/3/1 program too. Nothing better for leg *size* than high reps! You are a beast, especially for a guy in his mid 40's!

  25. #325
    Moderator Off Road's Avatar
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    Fri Dec 31, 2010

    Thanks for the words of encouragement everybody - lol

    Last workout of 2010...

    Squat

    130 lbs x 5
    180 lbs x 5
    215 lbs x 5
    235 lbs x 5
    270 lbs x 5
    305 lbs x 5

    Followed by...

    235 lbs x 20

    Notes:
    Just the required reps on the 5/3/1 sets, they felt pretty light and easy. Then I dropped the weight a bit (65% of 1RM) and kicked out the 20 reppers. The weight felt easy but the breathing was pathetic. I definitely feel it when I slack on the conditioning work. As the conditioning returns, the 20 reppers should start flying up. Great way to end the year
    Last edited by Off Road; 12-31-2010 at 10:00 PM.
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