5/3/1 attempt no.2
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- Overlord in Training
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Re: 5/3/1I have made no progress in the last 3 months of training. My bench has stayed the same, squat went up 10kg but deadlift went down 10kg. Upon evaluation 5/3/1 was not for me, I do not have the patience required to progress on such a program.
This is my training plan for the next 12 weeks:
This week
Rest/Throw in some high rep bodybuilding movements
Week beginning 21/03/2011
Starting Ed Coan bench cycle. Starting max will be 135kg, I think this a good choice, it's not too intense and after 12 weeks I should leave with 150kg. It calls for benching twice a week, which I will do on Monday and Friday.
Week beginning 28/03/2011
Alongside the bench cycle, I will do the Smolov squat cycle starting on this week. Squat days will be Tuesday, Thursday, Saturday and Sunday. (No deadlifting for 12 weeks)
4 weeks base mesocycle, 2 weeks switching phase, 4 weeks intense cycle, and 1 week taper.
This finishes just in time with the bench cycle, ending the 12 weeks of hell. I chose to start this now, because I am off uni for study leave, so my life for the next 12 weeks will be sleep, eat, squat, revise.
If everything goes well, I should be squatting 200kg and benching 150kg, by 10 June. -
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Re: 5/3/1Nice 3 day rest, was planning on doing a week, but it's difficult for me to stay away from the gym!!
Overhead Press
40kg x 10
70kg x 3
80kg x 2
80kg x 2
80kg x 2
80kg x 2, tried 3rd failed
I miss the good old days when I could manhandle this weight and bust out 5 x 3
Squat
60kg x 5
90kg x 5
120kg x 5
140kg x 5
150kg x 2
Lots of high rep stuff, shrugs, dumbell raises (want bigger delts), pull ups, pull downs, abs, biceps. My bi's are too small compared to my triceps now, my arms look weird but I can never be bothered to do curls, they're nowhere near as fun as Sq/B/D
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Re: 5/3/1No doubt on a much smaller scale but my triceps are a lot bigger than my biceps (basketball) and my arms seem to be fairly popular. Might not be such a huge issue after all or it could be pure coincidence.(Original post by u4m1r)
Nice 3 day rest, was planning on doing a week, but it's difficult for me to stay away from the gym!!
Overhead Press
40kg x 10
70kg x 3
80kg x 2
80kg x 2
80kg x 2
80kg x 2, tried 3rd failed
I miss the good old days when I could manhandle this weight and bust out 5 x 3
Squat
60kg x 5
90kg x 5
120kg x 5
140kg x 5
150kg x 2
Lots of high rep stuff, shrugs, dumbell raises (want bigger delts), pull ups, pull downs, abs, biceps. My bi's are too small compared to my triceps now, my arms look weird but I can never be bothered to do curls, they're nowhere near as fun as Sq/B/D
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Re: 5/3/1Popular? As in with the ladies? That is irrelevant for me, I am never popular with the ladies(Original post by Break To Build)
No doubt on a much smaller scale but my triceps are a lot bigger than my biceps (basketball) and my arms seem to be fairly popular. Might not be such a huge issue after all or it could be pure coincidence.
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Re: 5/3/1yeah, females are impressed by big lifters, espcially with all the weedy guys these days.(Original post by u4m1r)
Popular? As in with the ladies? That is irrelevant for me, I am never popular with the ladies
the difficult bit is bringing up how much you lift in conversation without sounding like a dick -
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Re: 5/3/1Bench
Coan bench cycle Week 1, heavy day
Bar x 8
70kg x 5
95kg x 10
95kg x 10
CGBP
85kg x 10
85kg x 10
Incline bench
77.5kg x 5
77.5kg x 4
Was supposed to get 10 reps on those, but haven't incline benched in ages, it felt ****ing weird, and I think the incline was set too high so it was too much like shoulder press. And I got a really bad pain in my elbows again today. Don't know why its happening, it never used to happen before and I haven't changed my benching style or anything. -
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Re: 5/3/1Deadlift
70kg x 5
110kg x 5
150kg x 5
180kg x 2
210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
225kg x 1 - Strongest I've been in a while
Side raises
Pulldown
Pull ups
Hammer curls
Back extension
Did one set of rows, but it hurt my back so I stopped. -
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Re: 5/3/1Ok, change of plans (again). No smolov, (cbad for it, don't like squatting anymore, need to focus on revision more than training.)
Monday
Squats - Some reps/whatever I feel like on the day
Wednesday
Ed Coan bench
Biceps
Thursday
OHP + shoulders + traps
Friday
Coan phillipi deadlift. 240kg projected max.
Saturday
Light bench + chest + tricepsLast edited by u4m1r; 26-03-2011 at 23:20. -
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Re: 5/3/1No wonder you hurt your back, you shouldnt bedeadlifting a wweight you can only do for one rep, that means its way to heavy! And deadlifts are a dangerous exercises anyway,so why do them with a weight to heavy for you?(Original post by u4m1r)
Deadlift
70kg x 5
110kg x 5
150kg x 5
180kg x 2
210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
225kg x 1 - Strongest I've been in a while
Side raises
Pulldown
Pull ups
Hammer curls
Back extension
Did one set of rows, but it hurt my back so I stopped. -
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Re: 5/3/1you jelly brah(Original post by Swoleman)
No wonder you hurt your back, you shouldnt bedeadlifting a wweight you can only do for one rep, that means its way to heavy! And deadlifts are a dangerous exercises anyway,so why do them with a weight to heavy for you? -
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Re: 5/3/1with deadlifts which weights did you use double overhand? then did you go for mixed grip?(Original post by u4m1r)
Deadlift
70kg x 5
110kg x 5
150kg x 5
180kg x 2
210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
225kg x 1 - Strongest I've been in a while
Side raises
Pulldown
Pull ups
Hammer curls
Back extension
Did one set of rows, but it hurt my back so I stopped. -
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Re: 5/3/1No im not jelly, whatever the heck thats meant to mean.(Original post by SummerSofas)
you jelly brah -
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Re: 5/3/1None. All mixed grip.(Original post by SummerSofas)
with deadlifts which weights did you use double overhand? then did you go for mixed grip? -
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Re: 5/3/1its best to do the warm ups with double overhand. better for training grip(Original post by u4m1r)
None. All mixed grip. -
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Re: 5/3/1Yes. Blind Monk told me this aswell, I always forget though.(Original post by SummerSofas)
its best to do the warm ups with double overhand. better for training grip -
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Re: 5/3/1Sounds hard, have fun(Original post by u4m1r)
Ok, change of plans (again). No smolov, (cbad for it, don't like squatting anymore, need to focus on revision more than training.)
Monday
Squats - Some reps/whatever I feel like on the day
Wednesday
Ed Coan bench
Biceps
Friday
Coan phillipi deadlift. 240kg projected max.
Saturday
Light bench + chest + triceps
.
You going to stop OH work for now?
