5/3/1 Log

**BigMuffin** · 07-25-2011, 01:50 AM

Hey guys. Im going to start a 5/3/1 log on here and post my training for the rest of the year. Im going to stick with wendlers 5/3/1 for the rest of the year and would like to share my results with you guys. Ill max out today on OH press/Flat Bench/Box Squat or Back/BB deadlift or trap bar. I have degenarative disc desease so I might not deadlift every week or i might just stay away from failure somedays. I will stick with this program while im dropping BF the next 10 weeks till I start my cycle and continue on till January and see what I want to do from there. I hope you all stay subscribe and share your thoughts. Thanks!

**robbiek426** · 07-25-2011, 04:06 AM

Gonna be a good run bro, just to make people aware this isn't an exclusive 5/3/1. First week is 2 sets of 5 reps then 1 set to failure. Doesn't sound like much until your pushing your heaviest weight to failure. Also has nice slow progression. I am impatient as hell so I have a tough time with this workout. I don't like set progressions, muffin is good with them. Program works really well and there are tons of different approaches to the program. If you want heavier work all of your supplemental workouts can be done with heavy weight low repitition and vice versa for a more athletics oriented workout. Overall very versatile for any goals as long as you can stick with the program and be good on your diet.

**ordawg1** · 07-25-2011, 05:09 AM

Sounds great- some of the guys ' might' not know waht a 5/3/1 is- please expand. Also- what stack are you using ? Thanks -OD

**robbiek426** · 07-25-2011, 05:54 AM

Originally Posted by ordawg1

Sounds great- some of the guys ' might' not know waht a 5/3/1 is- please expand. Also- what stack are you using ? Thanks -OD

He is unavailable so I will answer for him.
He will be doing cardio for next 10 weeks getting lower bf% and increasing heart health preparing for next cycle.
Next cycle will be 100mgs of prop eod
100mgd of tren ace eod
Dbol 40-50 mgs weeks 1-6
Aromasin for on cycle and post cycle
Clomid for post cycle.

This is a non traditional 5/3/1
Say monday is chest week 1
2 sets of 5 reps
1 set to failure with the compound exercises only.
The next Monday will be
2 sets of 3 reps
1 set of failure
3rd Monday is
1x5
1x3
Amrap. As many reps as possible.
This is the protocol for the program with core exercises only. Supplementals play a big role as you can mold the program to be a cutting program OR a bulking program with low reps heavy weight or vice versa. We also run reduced rest sets for cardio.

This is muffins thread so I don't want to hijack it. He will be back in a couple of days with more info.

Rob

**ordawg1** · 07-25-2011, 07:51 AM

Thanks for clarification Rob- sounds interesting. Will wait for Muffin-OD

**jbzjacked** · 07-25-2011, 09:49 AM

Interesting... I will be subscribed to this BM keep us updated...

**BigMuffin** · 07-25-2011, 08:31 PM

Don't have much time or I would post more. To morrow I will get my one rep maxes on overhead barbell press, flat bench press, deadlift, and box squat or back squat. I will post all if these on Wednesday then give the ins and outs of the program. Will start a new thread on Monday for the start of the log and run till January and go from there. Talk to you guys on Wednesday!

**Pitbull44** · 07-25-2011, 08:34 PM

Originally Posted by BigMuffin

Don't have much time or I would post more. To morrow I will get my one rep maxes on overhead barbell press, flat bench press, deadlift, and box squat or back squat. I will post all if these on Wednesday then give the ins and outs of the program. Will start a new thread on Monday for the start of the log and run till January and go from there. Talk to you guys on Wednesday!

A video would be BADASS!

**BigMuffin** · 07-27-2011, 06:14 PM

Pretty much what Rob said. What I have done it took my 1RM then times it by 80%. This will be my new one rep max. Example- Bench 340x.80=272. I will round down to the nearest 5th which is 270. I will then use this weight for the rest of the routine until I can make a lift with prescribed reps. I will run in n 3 week mini cycles. Example- set one 270x.60=160 for 5 reps, set 2 270x.70=190 for 5 reps, set 3 270x.80=215 for as many reps as possible. If i complete all required reps I can move on to the next week. After 3 weeks I increase my 1RM on oh press and bench by 5lbs and squat and deadlift by 10lbs. If you run this over 7-9 months your weight really increases. If you want a better description then check out wendlers 5/3/1 e-book. Its worth it.

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