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Old 07-24-2013, 10:04 AM   #351
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I think that was a fair assessment of 5/3/1. I enjoyed it and I'll continue to back it, but like you said it's kind of mediocre for gains. I think it's perfect for those periods where you just need to make some slow but solid progression, but it doesn't fit for those periods where you can push a whole lot faster.
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Old 07-24-2013, 12:49 PM   #352
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Another great session, Nacho.

I agreed with your assessment on 5/3/1. Personally, I had the same feelings about it and I really didn't start to enjoy it until I read the additions to the program in Beyond, which have a lot to do with listening to your body (taking deloads less often) and pushing harder on good days (all out set was an easy 5 reps on the single week? bump it 10% and do a single and keep bumping). It's good to see you back at it, you'll make great gains as long as your into it!
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Old 07-24-2013, 09:51 PM   #353
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Ok, let's go back to January when I started 5/3/1. Since then I'm up 22,5kg on squats (75x5 to 97,5x5 with more depth), 20kg on deads (115x5 to 135x5), 25kg on BB rows (65x5 to 90x5) and just 5kg on the damned bench (75x5 to 80x5 with improved quality of reps). For the latter, lately I'm working on a self project called ''How to make bench your bitch'' and I am confident that 3-4 months from now we'll be talking about three digit benches

My bodyweight went from 87 to 93 kg, lean. I'm not measuring my body. Mirror, clothes and comments from others are the undoubted indicators that I've gained size. I want to upload a photo but my camera is long time dead.
that's sweet progress!

projected to 40-50kgs per year increases? I'll take it!

your bench progress proves your comments about 5/3/1... it doesn't address all things.

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Originally Posted by Off Road View Post
I think that was a fair assessment of 5/3/1. I enjoyed it and I'll continue to back it, but like you said it's kind of mediocre for gains. I think it's perfect for those periods where you just need to make some slow but solid progression, but it doesn't fit for those periods where you can push a whole lot faster.
agree. I see it as a good program for someone at the top of their PL game looking to add a few pounds to already-impressive lifts to stay competitive. The average guy is still looking for ways to break benchmarks (like 2xBW squats, etc.) and can get by with simpler, more flexible programs.

As long as you can identify what works and see quantifiable progress, it's all good.
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Old 07-27-2013, 03:05 PM   #354
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Originally Posted by Off Road View Post
I think that was a fair assessment of 5/3/1. I enjoyed it and I'll continue to back it, but like you said it's kind of mediocre for gains. I think it's perfect for those periods where you just need to make some slow but solid progression, but it doesn't fit for those periods where you can push a whole lot faster.
Exactly.

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Another great session, Nacho.

I agreed with your assessment on 5/3/1. Personally, I had the same feelings about it and I really didn't start to enjoy it until I read the additions to the program in Beyond, which have a lot to do with listening to your body (taking deloads less often) and pushing harder on good days (all out set was an easy 5 reps on the single week? bump it 10% and do a single and keep bumping). It's good to see you back at it, you'll make great gains as long as your into it!
Thanks man. When he wrote to follow the routine to the letter on the first book I didn't see a reason for a ''Beyond'' supplementary book. Maybe he embraced that there are big weaknesses on his routine.

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Originally Posted by jdmalm123 View Post
The average guy is still looking for ways to break benchmarks (like 2xBW squats, etc.) and can get by with simpler, more flexible programs.

As long as you can identify what works and see quantifiable progress, it's all good.

Couldn't be said better. The average lifter has no need to look for percentages, he just have to lift some heavy weight, go for progress and always look for ways to improve his training by listening to his body.
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Old 07-28-2013, 12:13 AM   #355
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kg/reps/sets

Deadlift
90x5
105x3
120x10 under 40C it felt like cardio

Strict OHP
50x5
55x5
40x10

Dips
BWx8,7

Calves 3x12 dropset

Sit-ups 2x20
Great work in here Nacho! %<*+!< kg weights! Need to use my brain reading your log ! Not my strong suit! Keep up the great work, progress is going great!!!
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Old 07-28-2013, 04:46 AM   #356
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Great work in here Nacho! %<*+!< kg weights! Need to use my brain reading your log ! Not my strong suit! Keep up the great work, progress is going great!!!
Its easy for me to use 20 kg = 1 plate or 45 lb.
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Old 07-28-2013, 10:08 AM   #357
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Great work in here Nacho! €%<*+!< kg weights! Need to use my brain reading your log ! Not my strong suit! Keep up the great work, progress is going great!!!
Thanks for checking in man. I think you will easily get used to it, like I did with most of the logs in here

Gym was closed today, so I did a pump training with the small weights I got at home.

kg/reps/sets

Warm-up
20 rep bw squats

sldl 30x10, 50x10

Workout

SLDL
65x15,13,12 with 30sec pause in between

Floor Press - legs straight
50x10
65x10,8,8

Pull ups
8,7,6 the last one with a towel

DB OHP
13's x15x2

BB Curl
30x12,10

Abs 4x20

Jump Rope 2x50
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Old 07-28-2013, 11:41 AM   #358
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Good stuff, keeping your body in motion. You'll crush the next workput
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Old 07-29-2013, 07:50 AM   #359
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Old 07-29-2013, 10:36 AM   #360
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Great work Nacho! Got a lot of training in for a pump workout and limited equipment! Glad you found a way to train even with the gym being closed! Keep working!!!
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