COOPDAWG'S 5/3/1.....Get Swole or Die Tryin

[CoopDawg]

Doesnt hurt to give me confidence twice ha!!!!!!! thanks alot bro im gonna do my best to keep giving the iron hell

[Beer War Master]

Congrats on the PR, keep smashing weights.

[CoopDawg]

Thanks big man

[glwanabe]

If your going to stick with the 5/3/1 great. Just make sure your running the program the way it was meant to be run, AND keep your intensity UP!



This program will work if you follow the directions. There are even simpler ones, but this will do. When a good idea comes around it stays around for a long time. It doesn't just have to be an idea for weightlifting. A case in point.

The Sextant.

The Sextant was invented around the year 1731. It was used for navigation on the seas, by finding referance too, two celestial bodies or points.
Sextant - Wikipedia, the free encyclopedia


Fast forward about 250 years, and we are now flying around the world in high altitude jets. guess what was being used for long range navigation before, INS, or GPS. The Sextant. You know why? It is because a good idea will live on, while a bad one will fade away.
MIL-S-5807A Sextant, Aircraft, Periscopic


Whats my point? There have been a lot of really good routines written and used by people from decades ago. Some of the routines from the 1950's are still solid muscle building programs. They don't have the slick polished appearance of the newer stuff, or the hype, but they work quite well.

A lot of the stuff today is filled with a lot of fluff and hype, and filler that is just not needed. Keep it simple, and lift hard. The weight should be the hardest thing your working at, not remembering your program schedule.

Don't overthink this stuff, stick to your course or you will never reach your destination.

[CoopDawg]

man gl stay around dont leave again u always have such good wisdom and replies, i appreciate it bro thanks, what i love about 5/3/1 is the increases in weights and it ups my intensity even more which i like about it

[CoopDawg]

Notes: Did some good work today was definetly feeling yesterdays deadlifts today.

Workout grade:A
Pre workout-K-otic
Post Workout-Cell Rush
AAEFX ALL THE WAY!!!!

SOHP-100x5/105x5/110x8

DB front raises-5x8

DB side raises-5x8

DB bent over side raises-50 total reps

(on the dumbbell work i didnt really count the dumbbell weight i was using because i was basically just trying to hit the shoulders nicely)

[BendtheBar]

Was that a PR Coop?

Also, why are your 3 Wendler press sets only 5 pounds apart?

Lastly, always track weight and reps. That's the name of the game, even on smaller lifts. Always try to beat a previous best.

[CoopDawg]

cause thats the percentages bro thats how they are set in the percentage chart, yes a pr+2 reps, the db weights used were 30's and 35's just didnt write them down sorry

[CoopDawg]

that was 75% 80% and 85%

[Rich Knapp]

Originally Posted by BendtheBar

Was that a PR Coop?

Also, why are your 3 Wendler press sets only 5 pounds apart?

Lastly, always track weight and reps. That's the name of the game, even on smaller lifts. Always try to beat a previous best.

I agree here. The ONLY time and thing you may get away with not counting is reps for a saturations set but the weight you still keep track of.

This will help you track your improvememnts.