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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 2019/04/05 08:41:22 (permalink)
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5/3/1 SST; Cycle 1; Week 3; Bench day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up sets with band pull aparts in between.
 
FLAT BENCH:
57.5kg x5
65kg x3
72.5kg x6
 
INCLINE BENCH:
42.5kg x5, 47.5kg x8, 55kg x7
 
BEHIND NECK PRESS:
30kg x12, 30kg x12, 30kg x10
*Superset with*
FACE PULL:
17.5kg x15, 17.5kg x12, 15kg x16
 
DB ROW:
27.5kg x20, 27.5kg x17, 27.5kg x15
 
UPRIGHT ROW:
30kg x12, 30kg x12, 30kg x10
 
EZ SKULLCRUSHER:
EZ+17.5kg x20, EZ+17.5kg x17, EZ+17.5kg x15
*Superset with*
DB CURL:
12.5kg x15, 12.5kg x12, 12.5kg x12
 
CONDITIONING:
ROWING SPRINTS:
Level 10 on Concept 2 rower
30s on / 60s off x 6 rounds
 
NOTES:
Good session, happy with how it went.
 
Nothing in particular to get hyped up or upset about so just a solid workout.  Behind the neck press is progressing; I really do enjoy that exercise and there's no pain or discomfort so I will continue with it.
#81
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Captain T
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Re: Shall we begin?...again 2019/04/05 08:53:14 (permalink)
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5/3/1 SST; Cycle 1; Week 3; Squat day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up sets with band pull aparts in between.
 
BACK SQUAT:
50kg x5
57.5kg x3
62.5kg x5
50kg x5 x5 FSL
 
SLDL:
57.5kg x5, 65kg x5, 72.5kg x7
Superset with
SIT UPS:
BW x30, BW x25, BW x25
 
CALF RAISE on leg press:
65kg x15, 65kg x15, 65kg x15
Superset with
CABLE TWIST:
12.5kg x10, 12.5kg x10, 12.5kg x10
 
HYPER-EXTENSION:
16kg x10, 16kg x10, 16kg x10
 
CONDITIONING:
None
 
NOTES:
I went rogue today. I did the 5/3/1 sets and was happy with it. But I’ve been thinking about squatting over the last few days and decided that I need to improve my form and technique so I figured doing just 3 work sets per week plus warm ups weren’t going to be enough practice. I needed to ‘grease the groove more’ so I just added in 5x5 FSL at the end and I loved it. The workout was simple; just squat, SLDL and calf raise with ab and lower back work thrown in.
I suppose this is the point - taking a bit of time to figure out how to make 5/3/1 work best for me. So this is how I will structure my squat day from now on:
 
Still use the SST template:
5/3/1 sets of squat (band pull aparts or band straight arm pulldowns in between sets)
5 x 5-8 FSL (reps depending on the week) + lower back work
SST sets and reps for SLDL + ab work
Calf raise + ab work
Conditioning: KB swings as additional posterior chain work
 
My only question is whether I can use back squat in place of front squat on the deadlift day as the SST assistance exercise. Only reason would be so I can get more practice of the squat movement at what is relatively light weight.
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Captain T
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Re: Shall we begin?...again 2019/04/07 11:37:16 (permalink)
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How can I post photos?!
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Captain T
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Re: Shall we begin?...again 2019/04/08 10:36:44 (permalink)
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5/3/1 SST; Cycle 2; Week 1; OHP day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
 
OHP (band pull apart between each set):
37.5kg x5
42.5kg x5
47.5kg x8
37.5kg x5
37.5kg x5
37.5kg x5
37.5kg x5
37.5kg x5

CGBP:
32.5kg x10, 37.5kg x10, 45kg x10
Superset with
LAT PULLDOWN:
50kg x17, 50kg x14, 50kg x12
 
DIPS:
BW x15, BW x14, BW x12
Superset with
PENDLAY ROW:
40kg x12, 40kg x12, 40kg x10
 
REAR DELT RAISE:
7kg x15, 7kg x12, 7kg x12
Superset with
LAT RAISE:
7kg x15, 7kg x13, 7kg x10
 
EZ BAR CURL:
EZ+20kg x15, EZ+20kg x12, EZ+20kg x10
 
CONDITIONING:
INCLINE WALK ON TREADMILL
20mins, 10 incline, 4.5kph
 
NOTES:
Added FSL this week for the OHP.  I don't think you're supposed to combine FSL and SST but I will do this for a cycle and see if I feel run down or not.  During the workout today I did feel like I was lagging towards the end but now I feel pretty fresh and alert; no lethargy at work.  I could drop the curls or lat raise if it does seem like too much work.
 
To make up for the extra lifting volume I didn't go for KB swings or farmers carries like I normally do on OHP days; just kept it light and simple and did 20 mins incline walk for conditioning.
 
With the extra FSL sets the lifting part of the workout took 60 mins compared to about 50 mins but overall the workout length was about the same as usual - 1 hr 20 mins.
 
As said before, the logic for adding the FSL is to increase volume for the OHP and bench days - the weights are light at the moment.  For the lower body days the FSL sets will allow me to work on squat and deadlift technique a bit more.
 
Adding FSL has increased volume on upper body days.
OHP and Bench days: 29 total work sets (20 compound, 9 isolation)
Deadlift and Squat days: 23 total work sets (14 lower body compound, 9 ab/lower back)
 
 
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Brett
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Re: Shall we begin?...again 2019/04/08 16:17:23 (permalink)
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Captain T
How can I post photos?!



Rather than type your reply in the box at the bottom of the page, you have to click the 'open full version' link just above it. In there is your option to upload photos. I think the limit is 200kb file though.
 
Solid couple of sessions bud.

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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Re: Shall we begin?...again 2019/04/09 08:47:33 (permalink)
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Ah, that's the problem - file sizes are too large.  Now how do I go about compressing them?!
 
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Captain T
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Re: Shall we begin?...again 2019/04/09 08:49:50 (permalink)
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5/3/1 SST; Cycle 2; Week 1; Deadlift day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Band pull aparts between warm up sets
 
DEADLIFT:
80kg x5
90kg x5
105kg x11
80kg x5
80kg x5
80kg x5
80kg x5
80kg x5
 
BACK SQUAT:
32.5kg x10, 42.5kg x10, 50kg x10
Superset with
HANGING LEG RAISE:
BW x20, BW x18, BW x16 
 
BACK RAISE:
16kg x12, 16kg x12, 16kg x12
 
GLUTE THRUST (3 second negative):
62.5kg x12, 62.5kg x12
 
PALLOF PRESS:
12.5kg x10 each side, 12.5kg x10 each side, 12.5kg x10 each side
 
CONDITIONING:
INCLINE WALK ON TREADMILL
10mins, 12 incline, 4.5kph
 
NOTES:
Deadlift TM increased by 5kg. Today’s top set was 105kg for which I got 11 reps. In the first cycle that weight was my week 2 top set and I get 8 reps, so in 2 weeks I added 3 reps. Does that count as progress?
 
 I then did 5x5 FSL after - this was tiring. It sounds like nothing but it adds up. BBB is 5x10, what the hell must that feel like?!
 
 3 sets of squats after, which replaced front squats as I want to work on form. These felt quite good. I will film it next week for comments.
 
 I have dropped hamstring curls and walking lunge to accommodate the 5x5 FSL.
post edited by Captain T - 2019/04/09 08:51:12
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Brett
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Re: Shall we begin?...again 2019/04/09 15:53:30 (permalink)
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Captain T
Ah, that's the problem - file sizes are too large.  Now how do I go about compressing them?!

 
You can get basic PC software to compress them. If you want a quick and simple solution and have an iphone, if you email it to yourself it will allow you to specify the file size. Then you can upload using the phone.

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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Re: Shall we begin?...again 2019/04/09 18:10:23 (permalink)
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Good move on greasing the groove, one of the things I've learnt recently is that volume is essential, something I've often sacrificed when chasing the big weights. So adding the extra volume sets is a must, even more so with 531.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: Shall we begin?...again 2019/04/09 19:20:50 (permalink)
+1 (1)
Brett
Captain T
Ah, that's the problem - file sizes are too large.  Now how do I go about compressing them?!

 
You can get basic PC software to compress them. If you want a quick and simple solution and have an iphone, if you email it to yourself it will allow you to specify the file size. Then you can upload using the phone.

Glad u posted this as been teying to figure out pics for ages

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
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Captain T
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Re: Shall we begin?...again 2019/04/10 13:33:24 (permalink)
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Time to get my geek on...the blue line on the graph shows my weight change (in lbs, left hand axis) since the start of the year.  The orange line is the waist measurement (in cm, right hand axis).  I stopped cutting in the first week of March

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Re: Shall we begin?...again 2019/04/10 13:34:14 (permalink)
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And this graph shows the change in average weekly calories I've been consuming over the same time frame...its been a slow day at work!

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Captain T
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Re: Shall we begin?...again 2019/04/10 15:06:31 (permalink)
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Can anyone point me in the direction of a comprehensive article on Bill Starr's 5x5?  The Strongest Shall Survive book doesn't seem to sell for less than £90 - no thanks.
 
Online there are many version including a couple of different ones marked as beginners.  Some ramp the weight up to a single top set of 5 reps, some say use the same weight for all 5 sets of 5 reps.  Some say you use heavy/light/moderate days, some don't.
 
#confused
 
I just want to read about it for now.  I'm happy with 5/3/1 still and I don't intend to try anything else for at least another 4-5 months.
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Captain T
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Re: Shall we begin?...again 2019/04/10 16:20:03 (permalink)
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http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1548/Workout_Systems_Bill_Starrs_5x5_Program.aspx
 
This seems to be the most convincing version of what the original program looked like...it says you build up to a single top set of 5 not all 5 of the sets at the same weight.  It also has you mixing heavy/medium/light days.
 
It just doesn't say anything about progression - I assume its 2.5kg increase every workout provided you got the 5 reps on the top set?  
 
Then there's this one too:  https://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html
 
Just too damn much information!  Damn you internets...
post edited by Captain T - 2019/04/10 16:23:07
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Re: Shall we begin?...again 2019/04/11 12:48:47 (permalink)
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5x5 was my fave starting programme although im not the version you are referring to.
 
Just start at around 40/50% of your current 1RM .
Squat, Bench & Deadlift - 5x5 per week and move weight forward by 2.5kg per week. If you fail a rep then week after drop a rep to 4x4 at same weight you faile don.
Add in accessory work and try and train the big 3 again but speed reps at around 60% 1RM - 8 sets of 2 reps
 
Gave me a good base to start from

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Bench - 105kg
Squat - 175kg
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Captain T
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Re: Shall we begin?...again 2019/04/12 08:27:19 (permalink)
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5/3/1 SST; Cycle 2; Week 1; Squat day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up sets with band pull aparts in between.
 
BACK SQUAT:
47.5kg x5
52.5kg x5
60kg x12 (+6 reps vs. last time @ 60kg)
50kg x5 x5
 
SLDL:
45kg x10, 55kg x10, 65kg x10
Superset with
GHR HYPER EXTENSION:
BW x20, BW x20, BW x17
 
REVERSE LUNGE:
40kg x10/leg, 40kg x10/leg, 40kg x10/leg
Superset with
CABLE TWIST:
12.5kg x12, 12.5kg x10, 12.5kg x10
 
SIT UPS:
BW x30, BW x29, BW x25
 
CONDITIONING:
INCLINE WALK
12 incline, 4.5 kph, 10 mins
 
NOTES:
The warm up sets for squat did not feel right, something was off in my head - I wasn’t really focused, I’ve been a bit sneezy and stuff. Overdid the caffeine before the workout; I had 3 espresso and pre workout so I think that messed with my head!
 
But in the end I was actually quite happy with the top set - 6 more reps than 2 weeks ago. I was taking a good 10-12 breaths between the last 4 reps. After that the FSL felt easy (I actually did slightly more than FSL - should’ve been 47.5kg but I did 50kg…naughty me!)
Felt fully worked by the end of the session. Could not have done more even if I wanted to. That’s why I went for easier walking cardio rather than trying KB swings or assault bike sprints.
 
I wonder if the extra squat volume with FSL plus putting in squats on deadlift day has had an instant impact? Makes me wonder about squatting even more often…
 
I have managed to (legally) find a PDF copy of the actual Bill Starr “The Strongest Shall Survive” book; all 228 pages of it…that’ll keep me occupied during those incline treadmill walks!
 
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Re: Shall we begin?...again 2019/04/14 06:18:14 (permalink)
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Hey! Charts! We love a good chart here at MT! I've just done one very similar myself lol
 
I did not try the bill starr 5x5 I used the stronglifts 5x5. I think at their heart they are all structured the same. Most if not all are derived from the Reg Park 5x5 from days of old.

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 2019/04/15 08:07:08 (permalink)
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5/3/1 SST; Cycle 2; Week 1; Bench day
 
WARM UP:
My own stretching routine which lasts about 8-10 minutes.
Warm up sets with band pull aparts in between.
 
FLAT BENCH:
52.5kg x5, 60kg x5, 67.5kg x9 (+1 rep from last time)
FSL 52.5kg x5 x5
 
INCLINE BENCH: 35kg x10, 40kg x10, 47.5kg x10
 
BEHIND NECK PRESS: 30kg x12, 30kg x10, 30kg x10
Superset with
CHIN UP: BW x5, BW x5, BW x5
 
HIGH PULL FROM HANG: 40kg x10, 40kg x10, 40kg x10
 
DB ROW: 32.5kg x14, 32.5kg x12, 32.5kg x10
 
HAMMER CURL: 12.5kg x20, 12.5kg x15
 
CONDITIONING:
ROWING SPRINTS: Level 10, 30s on / 60s off x 6 rounds
 
NOTES:
Hmmm…bench was not amazing, only 1 more rep than last time at 67.5kg. A little disappointing truth be told.
I stream-lined the accessories a bit; I think the first full week doing FSL has started to add up.
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Re: Shall we begin?...again 2019/04/15 08:07:59 (permalink)
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5/3/1 SST; Cycle 2; Week 2; Deadlift day
 
DEADLIFT:
85kg x3, 97.5kg x3, 110kg x8 (+2 reps from last time)
Joker 120kg x2 (+1 rep from last time), 130kg x fail
FSL 85kg x5 x5
 
BACK SQUAT: 42.5kg x8, 50kg x8, 57.5kg x6
 
GLUTE THRUST (3 second negative): 62.5kg x15, 62.5kg x13, 62.5kg x10
Superset with
HANGING LEG RAISE: BW x20, BW x18, BW x16
 
BACK EXTENSION: 16kg x12, 16kg x12, 16kg x12
 
PALLOF PRESS: 12.5kg x10, 12.5kg x20sec hold
 
CONDITIONING:
ASSAULT BIKE SPRINTS: 15-20s on / 90-120s rest x 5 rounds
 
NOTES:
I was doing deadlifts for about half an hour today. Luckily the gym has 6 platforms for deadlifts otherwise I would have really annoyed some people!
 
Squats felt good - really feeling the glutes work now. Not sure if I’m still doing it right but I am doing about a 2-3 sec negative and using my glutes as my breaking mechanism!
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Re: Shall we begin?...again 2019/04/15 09:51:22 (permalink)
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Hi Brett.  The Bill Starr book recommends having a heavy day followed by light then medium.  From what I read on Stronglifts it looks like you go heavy everyday and increase the weight each time you squat, so 3 x 2.5kg increases in a week.  Bill Starr has you increase by 2.5kg on the heavy day and the light / medium days are calculated from that.
 
He also has you ramp up to a single max set.  Stronglifts has you do all 5 sets at the same weight I think.  Also Bill Starr also has you do abs and leg curls + leg extensions in every session too.
 
But the key difference is that Bill Starr is recommending a workout for aspiring American football players so weight training workload is managed because they will be practicing their sport 2-3 days a week too.  Stronglifts seems to be just about weight lifting so less other physical exertion to manage.  
 
Basically if I did Bill Starr's I would add to the Big 3 exercises because I'm not running around in massive pads and getting smashed by giants for 6-10 hours a week!
 
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