The Student Room Group

5/3/1 attempt no.2

Scroll to see replies

How are you training?
Usama's own take on SL/TM looooool
Reply 722
5/3/1

Trying 5/3/1 again, I think its a good routine to be on while I try to get shredded for the first time ever. Hopefully the progress will be so good that I choose to stay on it forever.

inb4 hate

Starting training maxes:

Squat: 160kg
Bench: 125kg
Deadlift: 210kg
Overhead Press: 75kg


Today:

Squats

60kg x 5
90kg x 5

105kg x 5
120kg x 5
135kg x 10

80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

BBB squats are brutal! Much harder than they sound. Had a mad pump and couldnt walk for 10 minutes (no exaggeration).

Abs


Morning weight: 79.2kg
Original post by u4m1r


inb4 hate

Starting training maxes:

Squat: 160kg
Bench: 125kg
Deadlift: 210kg
Overhead Press: 75kg

Morning weight: 79.2kg


What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?
Reply 724
Original post by u4m1r
5/3/1

Trying 5/3/1 again, I think its a good routine to be on while I try to get shredded for the first time ever. Hopefully the progress will be so good that I choose to stay on it forever.

inb4 hate

Starting training maxes:

Squat: 160kg
Bench: 125kg
Deadlift: 210kg
Overhead Press: 75kg


Today:

Squats

60kg x 5
90kg x 5

105kg x 5
120kg x 5
135kg x 10

80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

BBB squats are brutal! Much harder than they sound. Had a mad pump and couldnt walk for 10 minutes (no exaggeration).

Abs


Morning weight: 79.2kg


I have to do 4 sets of 9 at 112kg tomorrow or Thursday. :\



EDIT: oh ****, didn't see the 135x10 in there. That doesn't sound fun.
Original post by Motorbiker
What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?

You're supposed to take 90% of your true maxes and then plug them into the formula for 5/3/1 the point is to start light so you can make progress for longer before stalling.
Reply 726
Original post by SMed
I have to do 4 sets of 9 at 112kg tomorrow or Thursday. :\



EDIT: oh ****, didn't see the 135x10 in there. That doesn't sound fun.


I did Smolov with the same weight as you (160kg starting max), man it was tough. Second week is by far the hardest IMO. The last workout (150kg x 10 x 3) was actually pretty easy.
Reply 727
Original post by Motorbiker
What weight do you reckon you'll be at shredded or you just going to keep cutting until happy?

Also, i swear i saw a vid of you deadlifting 240kg a few days ago? Why is it 210 for this?


I hope 75kg at 9-10%, because any lighter is homosexually light.
Original post by The Blind Monk
You're supposed to take 90% of your true maxes and then plug them into the formula for 5/3/1 the point is to start light so you can make progress for longer before stalling.


Ahh makes sense then.

Original post by u4m1r
I hope 75kg at 9-10%, because any lighter is homosexually light.




So only another few kg of fat loss?
If you wanted to get properly shredded won't that take more weight loss or are you hoping to gain muscle at the same time so you end up losing more than a few kg of fat?
You MESS lol.
So when can we expect "5/3/1 attempt no.3"?
Reply 731
Original post by u4m1r
I did Smolov with the same weight as you (160kg starting max), man it was tough. Second week is by far the hardest IMO. The last workout (150kg x 10 x 3) was actually pretty easy.


Did that take you to 180kg?
Reply 732
Original post by SMed
Did that take you to 180kg?


I did 2 max days, on the first one I got 175kg failed 180. Second max day (few days later) I got 180kg.
Reply 733
I don't know if 150x3x10 would get me 180. I guess it depends on how much harder that would be over 150x5 (my previous 5RM). After 150x5 I got 180 in wraps which is 170 raw for me. Actually thinking about, 150x3x10 would be significantly more difficult than 150x5. It will be interesting.
Reply 734
Original post by u4m1r
I did 2 max days, on the first one I got 175kg failed 180. Second max day (few days later) I got 180kg.


Was 160 your actual 1RM at the time?
lol this joker was claiming a 165 max pre meet, then knocked out an easy 180...

Original post by SMed
Was 160 your actual 1RM at the time?
Reply 736
Original post by redbuthotter
lol this joker was claiming a 165 max pre meet, then knocked out an easy 180...


I wasn't talking about this last meet. Are you?
lol yeah, just saying he outperformed his estimates on squat and DL by 15kg.

Original post by SMed
I wasn't talking about this last meet. Are you?
Reply 738
Original post by SMed
Was 160 your actual 1RM at the time?


Yeah, probably 165 on a good day.
Reply 739
Hmmm I may think about using 155 as 1RM. TBH, that 160 was an utter surprise that day, really wasn't expecting it. Plus it truly was a max effort, it was sooo slow. Well, I'll see how it goes.

Quick Reply