-
LiftinLad's 5/3/1
First day of 5/3/1, still working out some kinks as to how I want to program it.
Weight: 182lbs upon wake up.
BF%: around 15-16%
1RMs: 315-330 Squat/275-295 Bench/405-425 DL/145-160 Press.
The heavier numbers were my last test about 4 weeks ago. Unfortunately I got sick one week, hurt my back the next, went on vacation the next so I am going to use the lighter numbers as estimates to ease into the program.
Diet: 3000 calories on training days, 2400 on off days. Looking for a slow recomp to drop a few lbs while putting on some noob gains. Them slowly bulk back up to a more muscular ~180.
Today was Bench day 5's week.
TNG Bench
165x5
190x5
215x15
BBB Bench
5x5x200
Incline DB Press
45x3x12
Pull ups w/ mini band
x8, x7, x5
Overall I definitely enjoyed the style of training. Going forward, based on some tips from other 5/3/1 users, I will use the "less boring" option which ups the frequency of practicing the lifts. So on bench day I will do OHP 5x5, and vice versa. I will take out some pressing and add a few more back sets + light tricep accessory.
So my program will be as follows...
Day 1:
Bench 5/3/1
BBB 5x5 Press
5 Sets of Pull Ups
3 sets of tricep pushdowns
Day 2:
Squat 5/3/1
BBB 5x5 RDL
3 sets of Planks or Ab Wheel
3 sets of Bicep Curls
Day 3:
Press 5/3/1
BBB 5x5 Bench
5 Sets of DB Rows
3 sets of overhead tricep extensions
Day 4:
Deadlift 5/3/1
BBB 5x5 Squat
3 sets of Planks or Ab Wheel
3 sets of Bicep Curls
I can see myself training this way for a very long time. The only issue I can see running into is the 5x5 sets on the lower body days. A possible way around this may be to use variations that force overall less poundage to be lifted. so the RDLs could be beltless, and the squats could be beltless paused.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules