Spartigus 5/3/1

[Szelago]

Originally Posted by Spartigus

Was a great workout, still getting used to the weights for the assistance lifts. Except I didnt do enough sets for the assistance lifts for some reason. I think I wrote the routine down wrong :S. Anyway next week will be the correct amount of sets for the assistance ones. Im not sure if my assistance for my Press Day are ok, what does everyone think?

Good start to a good program, Spart!

regarding your assistance question above, have you considered a flye type movement for bench day and then moving the leteral raises to shoulder press day? Just a thought.

[Spartigus]

Thanks Steve!! That will really help me

Here was Squat Day
Week 2 of my Cycle 1

Squat Day
Squat
5x40kg
5x55kg
3x66kg
3x87.5kg
3x97.5kg
5x110kg

Assistance
Leg Press 4x10
220kgx10
240kgx10
260kgx6
260kgx1

Leg Curl 3x10
10x60kg
10x60kg
10x60kg

Weighted Back Extension 3x10
10x40kg
10x40kg
10x40kg

Hanging Leg Raise 3x10
All with bodyweight
10
9
8

Notes: -
- Squats felt good!!! I have narrowed my stance a bit, and it feels a lot better. I love it . The rep range was 3+, I hit 5 reps
- Leg Press was good, though I accidentally went too heavy on my last few sets
- Everything else was good though . They are a good base to progress well from.

Just one question about the deload week. Do I deload the assistance exercises as well, or do I still go hard on them and just go easy on the main lift?

@Szelago - Thanks!! That sounds like a good plan. Would it be chest flies or reverse flies? I was just worried I'm not hitting the shoulders as well?

[Carl1174]

Nice session buddy. WRT the deload, you deload everything... go half weight, or try some spead work, do some different exercises that you miss (very light oly stuff) anything really. Think of it as active recovery, smash some weight, just not HEAVY weight

Carl.

[Aurik]

Lookin good there, Spartigus... 5 reps on a week 2 is definitely a good thing! Carl pretty much hit the nail on the head, your deload is a chance for your body to recover and head straight into your next cycle without taking a week off. Remember, 5/3/1 is designed so you never have to take a week off, as long as you do your deloads correctly. Personally for me, I'll be doing ROM and active recovery exercises for assistance work, since I've been having shoulder issues, but you handle your deloads how you see fit. Just remember that they're designed to let your body recover so you can come back for the next cycle and smash even more PR's.

[Spartigus]

Here was Bench Day. I changed the exercises slightly. I couldnt figure out how to work a fly into the routine, but I have put reverse flies on Press Day.

Bench Day
Bench Press
5x35kg
5x42.5kg
3x52.5kg
3x67.5k
3x77.5kg
6x87.5kg

These felt great, 3 reps was prescribed, but I hit out 6 , had 1 more in the tank though.

Its not really possible at my gym to superset bench and chinups, so today I split them up. Will that cause any problems? I can SS Press and Chins though.

Chins
bwx10
bwx7
bwx5

Assistance
DB Bench 4x10
32.5kgx10
32.5kgx9
32.5kgx8
32.5kgx10

The bench was a bad bench, until my last set. But still progression.

Chest Supported Row 4x10
17.5kgx10
17.5kgx10
17.5kgx10
17.5kgx10

Progression here, felt good

Tricep Pushdowns 3x10
32.5kgx10
32.5kgx10
32.5kgx10

Progression from last week

Face Pull 3x10
17.5kgx10
17.5kgx10
17.5kgx10

Everything felt pretty good. It felt more balanced with the face pulls I think. What does everyone else think? I have worked in a reverse fly on Press Day.

Thanks for the deload advice , Im going to start thinking of fun things to do on the deload

[Aurik]

Looking good there, Spart. Have you considered supersetting bench & BB rows? Basically bench a set, stand up, turn around, and row the same weight. Also, it's generally a good idea to pull in the same plane that you push, and benching & rowing sound like a natural match-up

[LtL]

Nice looking session. I never supersetted chins and press. I don't think that's a biggie.

LtL

[Carl1174]

Nice session mate. personally i dont think you need facepullsAND reverse flys in the same week, but i will let other more experienced 5/3/1ers chime in

Carl.

[BendtheBar]

Originally Posted by Spartigus

Everything felt pretty good. It felt more balanced with the face pulls I think. What does everyone else think? I have worked in a reverse fly on Press Day.

Thanks for the deload advice , Im going to start thinking of fun things to do on the deload

Workouts are looking solid Spart. Keep charging hard.

In the context of a strength building program, you could work rear delts on both pressing days. They play a role in presses and pressing strength. But if push comes to shove, and you need to bump something because of time constraints, it would be fairly safe to drop one or the other.

[MikeM]

Nice job Spart! This is a cool routine, and you are killing it!

And who can beat deloading by nailing some snatches?