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Helpful ReplyHot!Shall we begin?...5/3/1

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Captain T
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Re: Shall we begin?...again 2019/03/12 11:31:12 (permalink)
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UPPER WORKOUT:
 
Complexes to warm up
 
Decline bench:
62.5kg x12
62.5kg x11
60kg x10
60kg x9
 
Cable flyes (low to high):
7.5kg x14
7.5kg x12
7.5kg x10
7.5kg + 5kg x10+5
 
Rear cable flyes:
7.5kg x10
7.5kg x10
5kg x12
5kg x12
+
Cable lat raise:
5kg x6+6+6
5kg x6+6+6
 
5kg x6+6+6
 
5kg x6+6+6
+
Cable overhead press:
12.5kg x12
12.5kg x11
12.5kg x10
12.5kg x10
 
EZ curl:
EZ+22.5kg x12
EZ+22.5kg x10
EZ+20kg x10
EZ+20kg x8+3+2
 
Overhead rope extension:
22.5kg x11
20kg x10
20kg x10
20kg + 15kg + 10kg x 10+7+7
 
The volume is really racking up now and I'm feeling it.  Was ready to sleep at 9pm yesterday.  Actually I fell asleep putting my daughters to sleep around 7.30pm!
 
Next week is going to be hellish when the big exercises step up to 5 sets.  But I think it is definitely working - I just need to eat a little more.  Another week and a half and then I'll have a deload week and go again.
 
Weight this morning was back up at 147.4lbs so I think yesterday's drop was probably under-hydrated / over-whisky'd on sunday.  But even so 147.4lbs is more or less where I started 2 weeks ago so some extra calories may be in order.
 
It seems as though my training has worked out such that all cardio is front loaded in the week; on lower day yesterday I did some complexes, same again this morning, then I have football on Wednesday evening.  After that Thurs-Sun I have no scheduled cardio other than some walking.
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Ox
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Re: Shall we begin?...again 2019/03/12 14:01:30 (permalink)
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Sessions looking very full on bud, no wonder you're falling asleep while putting your daughter to bed lol!
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Captain T
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Re: Shall we begin?...again 2019/03/12 17:23:49 (permalink)
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Ox
Sessions looking very full on bud, no wonder you're falling asleep while putting your daughter to bed lol!


 
Lol yes exactly!
 
I figured having cut for 2 months, the body may respond well to some high volume body-building style lifting for a while.  I'll soon be moving on to 5/3/1 as something more sustainable for the rest of the year. No way I could keep doing this much volume for much longer...
#23
JayBoy
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Re: Shall we begin?...again 2019/03/14 08:31:51 (permalink)
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Good luck with the goals mate! Getting a journal going is a great way to keep you honest and keep pushing

Make me stronger!
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#24
Brett
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Re: Shall we begin?...again 2019/03/14 09:44:40 (permalink)
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All look like solid goals mate.
 
I obviously don't know you from a bar of soap but 2700 cals daily does seem quite low for someone aiming to put size on? Have the scales been increasing at all?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Captain T
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Re: Shall we begin?...again 2019/03/14 10:05:47 (permalink)
+1 (1)
Brett
All look like solid goals mate.
 
I obviously don't know you from a bar of soap but 2700 cals daily does seem quite low for someone aiming to put size on? Have the scales been increasing at all?




Its actually only been 2400-2500 cals and the scales haven't moved but clothes feel tighter, veins in arms/shoulders/chest are more pronounced.  Even the boxer shorts feel tighter (not in that way you filthy b*gger) - around the thighs.
 
I do need to consume more though.  But I get fat easy too.
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Captain T
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Re: Shall we begin?...again 2019/03/14 10:07:09 (permalink)
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JayBoy
Good luck with the goals mate! Getting a journal going is a great way to keep you honest and keep pushing




Hello JayBoy.  Yeh I remember the journal kept me honest years ago.  Speaking of which I have to post up today's workout in a minute...
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Captain T
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Re: Shall we begin?...again 2019/03/14 12:34:50 (permalink)
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FULL BODY 1:
Military press:
42.5kg x11
42.5kg x8
40kg x9
40kg x8
 
Cable upright row:
17.5kg x11+3
15kg x12+5
15kg x11+4
12.5kg x12+4
+
Cable rear delt row:
17.5kg x12
17.5kg x11
15kg x12
15kg x12
 
Chin ups:
BW x11
BW x10
BW x10
BW x8
 
Decline machine press:
22.5kg x13
22.5kg x12
22.5kg x10
22.5kg x9+4+2
 
Leg press:
110kg x12
110kg x11
110kg x10
110kg x10+4
 
SLDL:
65kg x13
65kg x12
65kg x12
65kg x10
 
Split squat:
12kg x12
12kg x12
12kg x10
 
It was a long workout! And this is just the 4-set week...got a 5-set week next week...!
 
I'm planning my 5/3/1 workout at the moment, just re-reading the books to make sure I have it down.  
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Ox
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Re: Shall we begin?...again 2019/03/14 12:48:31 (permalink)
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Huge workout buddy!
 
Have you done 531 before...not a routine I rate at all lol.
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Captain T
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Re: Shall we begin?...again 2019/03/14 13:58:31 (permalink)
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Ox
Huge workout buddy!
 
Have you done 531 before...not a routine I rate at all lol.




No, I've not done it before but I think I do well having a plan written out.  And I'm weak as piss so maybe it'll have a more positive effect for me compared to you and your massive weights!  Don't know until I try I suppose.  
 
That was a huge workout - too big I think...
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Captain T
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Re: Shall we begin?...again 2019/03/14 14:04:35 (permalink)
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I've just realised we (me, wife and kiddies) are going to Hastings on May 25 for a week with friends and their families.  That means that if I start the 5/3/1 as I planned to in the week commencing 1 April, I'd be in the middle of a cycle when we go away which wouldn't be ideal.  So that means I will probably bring the 5/3/1 start date forward to this coming Monday...that way I can do 6 weeks + deload and 3 weeks + deload and be on holiday in that 2nd deload week.  I think that makes sense...just means cutting the current routine a week short and just having a couple of days now to recharge before starting 5/3/1...
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Brett
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Re: Shall we begin?...again 2019/03/15 21:12:46 (permalink)
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I think you need a recharge after that one bud lol

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Captain T
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Re: Shall we begin?...again 2019/03/16 06:03:58 (permalink)
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Brett
I think you need a recharge after that one bud lol




I think you're right.  Just had 9 hours sleep!  Back to the gym now...
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Captain T
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Re: Shall we begin?...again 2019/03/16 23:27:15 (permalink)
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After complaining that I program-hop too much I'm about to stop the high volume program I made up and hop onto another program...5/3/1.  Here's my reasoning (for my benefit) for deciding to commit the foreseeable future to it:
 
1) Jim Wendler is pretty highly rated.  And Dan John (who's T-Nation articles I enjoy not just for the training knowledge but his other sagely advice) also says its one of the best strength training systems.
2) Progression is planned out - I sometimes struggle with either trying to up everything at once or just coasting along.  Having a set plan for the main lifts will help me set and reach long term goals.
3) But I still get to choose the assistance exercises I want to do
4) 5/3/1 will allow me to build up a good strength base from which I can do a high-volume typical bodybuilding type routine later.  Lets face it, there's bugger-all point in me doing sets of bench press for 12 reps when its only 60kg!
5) I like that Jim Wendler advocates doing cardio even though he knows people doing his programs want to be strong and big.  I don't want to have to sacrifice fitness for being big.  I am of Indian descent so I'm going to get diabetes and high cholesterol at some point so I want to do what I can to keep it away for as long as possible.  Cardio will help there
 
So that is a stream of my thoughts justifying to myself why I am attempting 5/3/1. The exact program I am following is the Simplest Strength Template (SST) from the '5/3/1 2nd Edition' book.  Its not one of the main hypertrophy focused routines but I thought its an interesting looking routine that I can add more volume to if I can recover from it.  I think because of my fitness level, my work capacity and recoverability is decent (also recoverability is aided by the weak-as-piss weights I use)…

The exact routine will look like this:
 
DEADLIFT DAY:
Deadlift @ 5/3/1 sets/reps
Front squat @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Seated hamstring curls 3x10-20
Glute thrust 3x10-20
Abs work and back raises superset in with front squat, ham curls and thrusts
 
OVERHEAD PRESS DAY:
OHP @ 5/3/1 sets/reps
Close grip bench press @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Superset with Lat pulldown 3x10-20
Rear delt raise 3x10-20
Superset with Lat raise 3x10-20
Tricep rope extensions 3x10-20
EZ bar curl 3x10-20
 
SQUAT DAY:
Squat @ 5/3/1 sets/reps
SLDL @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Lying ham curls 3x10-20
Calf raises 3x10-20
Abs work and back raises superset in with SLDL, ham curls and calf raises
 
BENCH DAY:
Bench @ 5/3/1 sets/reps
Incline bench @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Superset with Rear delt raise 3x10-20
DB row 3x10-20
Superset with EZ bar skullcrusher 3x10-20
Upright row 3x10-20
DB curl 3x10-20
 
The layout for the week is:
Mon: deadlift day
Tue: OHP day
Wed: football (soccer) 60 minutes
Thu: rest, yoga
Fri: squat day
Sat: bench day + prowler OR farmers walks
Sun: rest, yoga
 
 
#34
Captain T
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Re: Shall we begin?...again 2019/03/18 10:10:40 (permalink)
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5/3/1 SST; Cycle 1; Week 1; Deadlift day
 
Only listing the work sets. Warm ups were done in 10kg increments and I did sets of 15 reps of band pull aparts between each warm up set
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
 
DEADLIFT:
75kg x5
87.5kg x5
100kg x9
Superset with Band pull aparts
 
FRONT SQUAT:
30kg x10
37.5kg x10
42.5kg x10
Superset with
HANGING LEG RAISE:
BW x15
BW x13
BW x12
 
SEATED HAM CURLS (5 second negative):
45kg x15
40kg x15
35kg x15
Superset with
GHR BACK RAISE:
BW x12
BW x12
BW x12
 
GLUTE THRUST (3 second negative):
55kg x12
55kg x12
55kg x12
 
PALLOF PRESS:
10kg x14 each side
10kg x12 each side
10kg x10 each side
 
CONDITIONING:
ROWING MACHINE SPRINTS:
30s on / 60s off for 5 rounds
 
First day of 5/3/1 done and it was a good session. Everything above was done in 75 minutes (including the stretching routine, warm up sets and post-workout foam rolling).
I liked it. The PR set on deadlifts was good - going for max reps was fun. I probably could’ve got another 1 or 2 but form would have definitely gone by then.
 
The assistance work was easy, wasn’t taxing at all especially after the bigger lifts.
Conditioning was meant to be prowler but there was some strange cardio circuit thing going on on the turfed area.
 
I was half hour later starting than I wanted to be as the 6 year old decided to vomit at 4am. When I left at 5am for the gym the 6 year old, 3 year old and my wife were all awake. My wife, to her credit, knew I was starting a new routine today and told me to carry on when I offered to stay so she could go back to bed.
 
Rest between deadlifts was around 2 minutes, front squats was around 90s and the rest was around 60s.
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H0M3R_j4y
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Re: Shall we begin?...again 2019/03/18 10:49:31 (permalink)
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Ignore Ox he doesn't know what he's talking about lol. 
 
531 is a great program, for slow but steady and consistent gains. Its simple and easy to follow, there's a good choice of variations to suit your goals, and you can add/change your accessories to suit your needs. I love it. 
 
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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#36
Ox
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Re: Shall we begin?...again 2019/03/18 11:27:47 (permalink)
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Despite my hatred for 531 lol that's a great first session buddy, even with the upset before getting to the gym!
 
Good stuff mate.
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Captain T
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Re: Shall we begin?...again 2019/03/18 12:53:38 (permalink)
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H0M3R_j4y
Ignore Ox he doesn't know what he's talking about lol. 
 
531 is a great program, for slow but steady and consistent gains. Its simple and easy to follow, there's a good choice of variations to suit your goals, and you can add/change your accessories to suit your needs. I love it. 
 

Cheers Jay - that's one of the things that appealed to me - the flexibility within the structure.  Hoping for my most consistent year of training now!
 
Ox
Despite my hatred for 531 lol that's a great first session buddy, even with the upset before getting to the gym!
 
Good stuff mate.


 Appreciate it Ox
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Captain T
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Re: Shall we begin?...again 2019/03/18 13:06:15 (permalink)
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I have completed my spreadsheet with the template workouts through to the end of the year. If I keep progressing in each cycle then in the week commencing 29 Dec 2019 (cycle 12) I will be attempting the following lifts in the 5/3/1 week:
 
Deadlift 162.5kg (not done over 145kg for 3 years, 160kg was probably 7 years ago!)
OHP: 77.5kg (boggles my mind - I’ve never done over 60kg)
Squat: 115kg (not squatted over 100kg since 2008)
Bench: 97.50kg (do you think I could round up to 100kg?..)
 
I get those weights are relatively unimpressive compared to what a lot of people in these forums do, but by Jesus, I’d be ecstatic if I get to that! Realistically I’ll probably need to reset along the way - unlikely I’ll progress continuously for 12 cycles. But this has got me psyched up for the year now.
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H0M3R_j4y
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Re: Shall we begin?...again 2019/03/18 13:16:31 (permalink)
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Never say never mate, just stick with it and the rewards will come.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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