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Old 03-15-2015, 01:55 PM   #1
Iron_Addict82
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Join Date: Nov 2013
Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
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Default Ryan's 5/3/1 with BB

Just ran Kortes 3x3 which was a success. I gained a good amount of weight so now id like to drop 10-15 lbs. Around 175-180 is my goal over the next few months, no real rush. So im gonna run 5/3/1 with bodybuilding for a few cycles and then ill do BBB for a few.
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Old 03-15-2015, 02:04 PM   #2
Iron_Addict82
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Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
Iron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machine
Default 3/15 cycle 1 W/A day 1

Deadlift 5@290
Deadlift 5@315
Deadlift 7@332
Dumbbell rows 3x10 @110
Lat pull down 3x10 @125
Hamstring curl 3x10 @110
Planks 3@30 secs

Well this is obviously a huge change from Korte's so its gonna take a little bit to get used to. Might drop down rows to 105. I was a little exhausted after deathlifts.
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Old 03-15-2015, 07:14 PM   #3
yangwenbin
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Join Date: Mar 2014
Location: Shanghai, China
Posts: 1,833
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 161387
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Default

Strong pulls, Ryan! I wish you all the best with that new routine!
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Old 03-15-2015, 07:56 PM   #4
Iron_Addict82
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Join Date: Nov 2013
Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
Iron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machine
Default

Thanks yang!
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Old 03-17-2015, 07:54 PM   #5
Iron_Addict82
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Join Date: Nov 2013
Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
Iron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machine
Default 3/17 cycle 1 W/A day 2

Bench 5@177
Bench 5@190
Bench 6@200
Tricep rope pushdowns 3x10 @ 82.5
Pec deck 3x10 @155
Barbell curl 3x10 @70
Incline dumbbell 3x10 @ 70

This bodybuilding shit sucks!!! I need to find a way to get motivated to do those moves. That is the main reason im going to continue to do it. Anyways im a little disappointed with only 6 reps on bench. Need to make sure im fully focused next bench session.
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Old 03-18-2015, 12:19 AM   #6
yangwenbin
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Default

Give you some time to adapt to your new routine, Ryan, this is actually a great start!
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Old 03-18-2015, 08:06 PM   #7
Iron_Addict82
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Training Type: Wendler 531
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Reputation: 47206
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Default

Thanks yang i just get pissed when i know i have more but i let other outside matters affect my training.
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Old 03-19-2015, 07:41 PM   #8
Iron_Addict82
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Join Date: Nov 2013
Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
Iron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machine
Default 3/17 cycle 1 W/A day 3

Squat 5@235
Squat 5@250
Squat 7@265
Leg press 3x10 @385
Hack squat machine 3x10 @245
Calves 3 sets 285lbs goal 30 reps-30-30-27
Abs 3x10 @180

Decent feeling session. I can tell a HUGE difference between a calorie surplus and my current deficit. Im barely under my maintenance mark and its amazing! Hopefully its just the initial shock.
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Old 03-22-2015, 01:03 PM   #9
Iron_Addict82
Senior Member
Max Brawn
 

Join Date: Nov 2013
Location: Houston, TX
Posts: 507
Training Exp: Not enough
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 47206
Iron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machineIron_Addict82 is a lifting machine
Default 3/22 Cycle 1 W/A day 4

Ohp hammer strength 5@210
OHP hammer strength 5@220
Ohp hammer strength 10@240
Weighted dips 3x10 @65
Rear delt 3x10 @75
Bench TNG 3x10 @170
Upright row 3x10 @80
Hammer curl 3x10 @40

Normally i had dips scheduled for bench day but I forgot my belt so i did them today. Doing bench after the dips was extremely challenging. Felt fresh on the OHP. Nice to do some dips again!
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Old 03-22-2015, 07:35 PM   #10
yangwenbin
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Default

Great sessions, Ryan!
What are Overhead press "hammer strength"?
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