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-   -   Spartigus 5/3/1 (http://www.muscleandbrawn.com/forum/showthread.php?t=6398)

Spartigus 05-31-2011 06:47 AM

Spartigus 5/3/1
 
Hey All!!!

I just started 5/3/1 after buying the ebook. I loved the book, was easy to read and very informative!

Anyway, I want to compete in powerlifting eventually so here is my training log. I have never competed before or anything.

Here are my current 1RM lifts
Deadlift: 185kg (407lb)
Bench: 105kg (231lb)
Squat: 135kg (297lb)

Here is my 5/3/1 template, its based largely off the book, but a few small changes here and there. If I made any mistakes let me know :D

Squat Day
Squat

Assistance
Leg Press 4x10
Leg Curl 3x10
Weighted Back Extension 3x10
Hanging Leg Raise 3x10

Bench Day
Bench Press

Assistance
DB Bench 4x10
Chest Supported Row 3x10
Tricep Pushdown 3x10
Lat Raise 3x10

Deadlift Day
Deadlift

Assistance
Good Morning 3x10
Row 4x10
Shrugs 3x10
Weighted Situps 3x10

Military Press Day
Military Press

Assistance
DB Press 4x10
Dips 4x10
Face Pull 3x10
Curl 3x10

Spartigus 05-31-2011 06:53 AM

Today was Squat Day


Squat Day
Squat
5x40kg
5x50kg
3x60kg
5x80kg
5x92.5kg
5x105kg

Assistance
Leg Press 4x10
10x160kg
10x200kg
10x220kg
10x220kg

Leg Curl 3x10
10x45kg
10x60kg
10x60kg

Weighted Back Extension 3x10
10x30kg
10x35kg
10x35kg

Hanging Leg Raise 3x10
All with bodyweight
8
7
6

Notes: -
I love this routine so far :D, I was hesitant to start light on the main lifts, but Im glad I did hahah.

Squats - Felt good, a bit light though but good none the less :D

This was the first time I have done Leg press and leg curls in a very long time lol. I have only been doing Back Extensions for a few weeks.

Overall I love it, felt awesome!!!

BendtheBar 05-31-2011 07:10 AM

Subbed, and in for epic epicness.

LtL 05-31-2011 07:11 AM

Looking good buddy. This should work well for you.

LtL

Aurik 05-31-2011 07:16 AM

One of the nice things about 5/3/1 is it's easy to gauge your progress from cycle to cycle. If you get in there and rep out your last set (aka "money set") each week, you can see your strength going up from week to week and month to month. I ran 5/3/1 as written for 8 cycles and loved it. I'm still doing my upper body in 5/3/1 style. Have fun and don't be afraid to change your assistance exercises up if you feel that they're not working for you.

Carl1174 05-31-2011 07:18 AM

Nice set up Spart, ill definitely be following when i can mate :)

carl.

Spartigus 05-31-2011 07:41 AM

Thanks everyone!!

Im very excited to see how I respond to this, especially in terms of gaining mass :D.

MC 05-31-2011 09:24 AM

Go, Spart, GO!

Spartigus 06-01-2011 09:06 AM

Thanks everyone!!

Here is todays session


Bench Day
Bench Press
5x30kg
5x40kg
3x50kg
5x62.5kg SS 7 Chins
5x72.5kg SS 6 Chins
8x82.5kg SS 0 Chins (someone took the rack)

Working sets for bench was supersetted with chin ups. Just last set I didnt do the chinups as there was no free machine :(.

Assistance
DB Bench 4x10
32.5kgx10
32.5kgx8 (started off a little too heavy, next session I plan on 10 reps with all sets)
32.5kgx6
32.5kgx7

Chest Supported Row 4x10
22.5kgx6 (started off too heavy)
15kgx10
15kgx10
15kgx10

Tricep Pushdowns 3x10
30kgx10
30kgx10
30kgx10

Lat Raise 3x10
10kgx10
10kgx10
10kgx10

Notes: -

- My abbs KILLED today!! Felt great :D

- The routine called for 5+ reps on bench, felt good so pumped out 8 reps :D. Each set felt great. The SS with chinups was AMAZING!

- I started a but too heavy on a few of the assistance exercises, but I know where I stand now for all the weights :D.
- I originally planned 3 reps for Chest Supported Rows, but I thought 4 would be better because I do 4 sets of DB Bench.



Just a question. In the program it says superset bench and military press with chinups or lat pulldowns. Does that mean on say Bench I SS with chins, and Military Pres I SS with lat pulldown? Or can I do Chinups with both?

LtL 06-01-2011 09:12 AM

Great lifting. I'm a big fan of balancing pulling and pushing volumes.

As for your superset question, I'd do chin ups on both.

LtL


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