Phineas decides to move north of vag with 5/3/1

[omerta2010]

Bench has always been my sticking point too. Too bad it's the only exercise anyone ever asks about haha. Man I hate bench...

So true, I want somebody to ask how much I can dead someday.

 

[davegmb]

Mesocycle B, Week 3: Bench Press (Sat, March 12, 2011)

Warmup Sets:

5 x 95 lbs
5 x 115 lbs
5 x 135 lbs

Working Sets:

5 x 165 lbs
3 x 195 lbs
> 1 x 215 lbs = 4

10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs

DB Bench Rows:

10 x 90 lbs
10 x 95 lbs
10 x 95 lbs
10 x 100 lbs
10 x 100 lbs

Smith Machine Calf Raises:

15 x 270 lbs
12 x 270 lbs
10 x 270 lbs
10 x 270 lbs

--------------------------------------

Rep out was alright. Leg drive is improving. My hamstrings were actually more sore than my chest, which, according to Dave Tate, is good. Still, need to work on bar path. I really wish my bench would start progressing. It's pretty much been stagnant since I started this program, and I've now completed two full cycles of bench.

Rows were awesome. My form on the 100s was significantly better than last time. Next cycle I'm aiming to climb to the 110s. My back is getting pretty fucking large.

Hang on...........your hamstrings are sore from a bench press workout! just when you think you know it all, somebody gets sore hamstrings from benching!

 

[the other half]

i can see that, one day we decided to try the alternating heavy dumb bell press. i was doing 90's and on the 3rd or 4th one my hammie cramped. not a fun thing to have happen when you are balancing a 90# db.

 

[Phineas]

Mesocycle B, Week 3: Deadlifts (Mon, March 14, 2011)

Warmup Sets:

5 x 115 lbs
5 x 140 lbs
5 x 170 lbs

Working Sets:

5 x 210 lbs
3 x 230 lbs
> 1 x 265 lbs = 8

10 x 175 lbs
10 x 175 lbs
10 x 175 lbs
10 x 175 lbs
10 x 175 lbs

BB Split Squats:

10 x 135 lbs
10 x 145 lbs
10 x 155 lbs
10 x 165 lbs
10 x 135 lbs

----------------------------------------

Rep out was good tonight. Really getting my hips into the movement more than ever. Sumo stance works better if you have short arms but the downside is it's much harder to setup than conventional stance. Foot positioning has to be 100% bang-on right or else you won't pull well.

Overall I was happy with this workout. Next cycle I don't do 265 but I do 260. I'll be looking for 10-12 on that one.

I'm also thinking about cutting soon during 5/3/1. I'm playing with the idea of cutting for next cycle, which would allow me to shave off a few pounds for my 10km race on May 1 and get a head start for leaning out. On the other hand, I would like at least one more cycle to build muscle and strength. I would be okay with not gaining muscle on the cut but I would like to keep getting stronger, as that's the whole point of this program. I've read success stories online of people cutting on 5/3/1 and making major lift gains but looking ahead in my program I just cringe at the thought of doing some of the upcoming weights while on a calorie deficit.

I need to consult with the almighty Built.

 

[ihateschoolmt]

Lol I PM built all the time. Good looking work out, you trying to lean out for summer? How much weight will you need to loose?

 

[Phineas]

Lol I PM built all the time. Good looking work out, you trying to lean out for summer? How much weight will you need to loose?

It's half for wanting to look good for summer and half just not being happy with my bodyfat. I'm not even close to fat or even flabby. Still have an ab outline it's just that I'm softer than I feel I should be. I have a muscular frame and am much leaner in my back and legs but it would be nice to have some definition.

The question is when do I cut. I want to be stronger and I know on a cut that's going to be very difficult to pursue.

 

[ihateschoolmt]

I hear ya man. Sounds like you are about 12% body fat and if I were you I would just keep getting stronger. You only need to loose like 4-6 pounds of fat to have good ab definition probably and that's only a few weeks of dieting. Sometimes all the extra water from bulking makes you look a little fat too.

 

[omerta2010]

Nice round of deads

 

[lynnlynn]

Hi Phineas- Built's friend Lynn here. Heard you were wanting to continue doing 5/3/1 while cutting. I've done it with good results. Lemme know if you'd like my opinion.

 

[Built]

Lynn! Phineas, Lynn's a competitive powerlifter who recently cut down successfully in preparation for the Arnold. You're in good hands.

 

[Phineas]

Hi Phineas- Built's friend Lynn here. Heard you were wanting to continue doing 5/3/1 while cutting. I've done it with good results. Lemme know if you'd like my opinion.

Lynn! Phineas, Lynn's a competitive powerlifter who recently cut down successfully in preparation for the Arnold. You're in good hands.

Oh sweet! Built -- sorry I just PM'd you. I'll repost it here.

Hi Lynn! Thanks a million for coming to help. I really appreciate it.

Yes I'm wanting to cut but continue to use 5/3/1 to gain or at the very least maintain my strength. I've made pretty good gains on squats and deads so far, minor on military, and not really much on bench. Also, my assistance exercises have all gone up in weight, numbers, or for bodyweight just form improvements!

Here's my proposed variation of the Triumvirate:

Squats:

(1.) Squats: 5/3/1
(2.) Deadlifts: 5 x 3 @ 90% of reduced max
(3.) DB Bench Rows: 4 x 6

Bench Press:

(1.) Bench Press: 5/3/1
(2.) BB Military Press: 4 x 5 @ 85% of reduced max
(3.) BB Split Squats: 3 x 6

Deadlifts:

(1.) Deadlifts: 5/3/1
(2.) Squats: 5 x 3 @ 90% of reduced max
(3.) Chinups: 5 x 5

Military Press:

(1.) Military Press: 5/3/1
(2.) Bench Press: 4 x 5 @ 85% of reduced max
(3.) BB Romanians: 3 x 6

I know it looks kind of odd but I want to have steady stimulation throughout the week so as to not overwork any muscles during a time where my recovery will be hindered.

I also want to repeat the main lifts as an assistance (but heavy of course) for technique work, and just because the main lifts kick ass.

I have my diet almost done, just a couple things to tweak. Going to be a basic carb cycling. Approx 2,550 on non training days, 2,850 training days, and refeeds once a week initially (maintenance is about 3,000-3,100). Macros are (non training days) 135g fat (I think it was about 30 sat, 35 poly, 70 mono), 65g carbs, 265g protein. An additional 60g carbs from pasta, bread, or likely potatoes on training days

I chose potatoes because by weight they're the least carb dense of the bunch (e.g. 85g pasta...about 150g cooked = 300 cals, 60g carbs...bagel 105g = 300 cals 60g cabrs...whereas for that amount of cals and carbs in potatoes takes 400g. Basically, more volume in my stomach to get the same nutrients and of course I'm looking for more bites per calorie.

Let me know what you think. I'm wanting to run this for 2-3 months with a goal of 8-12 lbs fat lost, so 4 lbs a month, a pretty reasonable goal. I was wanting to run one more cycle on a bulk but now I'm thinking I'll just get to it next Saturday, March 26.

Supps: multi, whey isolate, creatine mono, and BCAAs (haven't taken them since last cut).

Height: 5'8 - 5'9
Weight: approx 192-193 lbs
BF: estimated 13%

Thanks!!! It's great to have a powerlifter dropping by!

 

[ihateschoolmt]

Oh shit I didn't know you were that big. You'll look huge when you cut down a few pounds.

 

[Phineas]

Mesocycle B, Week 3: Military Press (Wed, March 16, 2011)

Warmup Sets:

5 x 55 lbs
5 x 65 lbs
5 x 80 lbs

Working Sets:

5 x 100 lbs
3 x 115 lbs
> 1 x 130 lbs = 6

Bar Dips:

10 x BW (190)
10 x BW
10 x BW
10 x BW
10 x BW

Chinups:

10 x BW
10 x BW
10 x BW
10 x BW
10 x BW

(45 Degree Incline) Leg Press Calf Extensions:

20 x 450 lbs
17 x 450 lbs
17 x 450 lbs
15 x 450 lbs
15 x 450 lbs

-------------------------------------

Well the military press Gods must have been looking down on me tonight because I made an awesome PR! Very happy. In week 3 of cycle A I repped 125 lbs for 6 so in one month I added 5 lbs to my 6RM, which brings me 10 lbs shy of what I wanted to achieve for 5 reps (140).

Dips and chins were the best ever. I can't believe how much my endurance has improved on them. Dips I never failed to hit all reps but my form is so ridiculously smooth at bodyweight now. It's a shame that just as my chinups improved I'm going to be switching to a cut with different volume. Oh well, I still much prefer low rep weighted chins!

So, I'm going to be moving to a cut on March 26. It's not necessity. Despite fat gain not only have my major weight lifts gone up but my running condition for the 10km race on May 1 has skyrocketed. It's just me wanting to be leaner. No biggy, I have Built and her powerlifter friend Lynn -- and the rest of you guys -- to help me out. I'm going to be following a heavy lifting-oriented variation of 5/3/1's Triumvirate program, which is similar to what I do now except you don't do the 5 x 10 of the main lift...you do a different assistant exercise for 5 sets. I gave the book to my friend so I can't refer to it for the exact description but all I need to know is regardless of what it will end up being it's the 5/3/1 set plus two heavy assistant sets.

The exercises listed above are the ones I will follow, though if Built/Lynn suggest I may move some of them around because I've twisted the usual set up so that I have some upper and lower work each workout. I was thinking tonight that I might switch the 4 x 5 military press to dips, as they've been really helping my tricep strength, and I don't need additional technique work on military as it's my smoothest lift.

The goal is to lose 8 - 12 lbs of FAT over 2-3 months, depending on how long I can successfully run the cut without losing strength (so 4 lbs a month).

 

[Phineas]

Oh shit I didn't know you were that big. You'll look huge when you cut down a few pounds.

lol, I'm actually not that big. I'm noticeably built but that's all. Still, in previous cuts I ended up looking bigger due to the shape of the muscles being more apparent. Even a few pounds dropped makes a huge difference, especially because my first few pounds tend to come off my torso and sides, then thighs. I loved how I looked after a month on my last cut because I have a damn thick and wide back and despite all my weight gained since being a runner I still have a 31 - 32 waist. My thighs are thick, my back is big, broad rib cage but somehow my waist is pretty small.

Also, as my lower body is leaner already I get definition in there quickly on a cut so it's nice to get the motivation after a couple weeks. I have no problem eating boring shit day in and day out and craving carbs..will power is nothing to me. I just get paranoid when I'm at work sitting all day worrying that my strength might be wasting away.

 

[ihateschoolmt]

My calculations put 193 at 5'8 at being about 238 at my height and that's huge. You got like 18-19 inch arms don't you?

 

[lynnlynn]

Oh sweet! Built -- sorry I just PM'd you. I'll repost it here.

Hi Lynn! Thanks a million for coming to help. I really appreciate it.

Yes I'm wanting to cut but continue to use 5/3/1 to gain or at the very least maintain my strength. I've made pretty good gains on squats and deads so far, minor on military, and not really much on bench. Also, my assistance exercises have all gone up in weight, numbers, or for bodyweight just form improvements!

Here's my proposed variation of the Triumvirate:

Squats:

(1.) Squats: 5/3/1
(2.) Deadlifts: 5 x 3 @ 90% of reduced max
(3.) DB Bench Rows: 4 x 6

Bench Press:

(1.) Bench Press: 5/3/1
(2.) BB Military Press: 4 x 5 @ 85% of reduced max
(3.) BB Split Squats: 3 x 6

Deadlifts:

(1.) Deadlifts: 5/3/1
(2.) Squats: 5 x 3 @ 90% of reduced max
(3.) Chinups: 5 x 5

Military Press:

(1.) Military Press: 5/3/1
(2.) Bench Press: 4 x 5 @ 85% of reduced max
(3.) BB Romanians: 3 x 6

I know it looks kind of odd but I want to have steady stimulation throughout the week so as to not overwork any muscles during a time where my recovery will be hindered.

I also want to repeat the main lifts as an assistance (but heavy of course) for technique work, and just because the main lifts kick ass.

I have my diet almost done, just a couple things to tweak. Going to be a basic carb cycling. Approx 2,550 on non training days, 2,850 training days, and refeeds once a week initially (maintenance is about 3,000-3,100). Macros are (non training days) 135g fat (I think it was about 30 sat, 35 poly, 70 mono), 65g carbs, 265g protein. An additional 60g carbs from pasta, bread, or likely potatoes on training days

I chose potatoes because by weight they're the least carb dense of the bunch (e.g. 85g pasta...about 150g cooked = 300 cals, 60g carbs...bagel 105g = 300 cals 60g cabrs...whereas for that amount of cals and carbs in potatoes takes 400g. Basically, more volume in my stomach to get the same nutrients and of course I'm looking for more bites per calorie.

Let me know what you think. I'm wanting to run this for 2-3 months with a goal of 8-12 lbs fat lost, so 4 lbs a month, a pretty reasonable goal. I was wanting to run one more cycle on a bulk but now I'm thinking I'll just get to it next Saturday, March 26.

Supps: multi, whey isolate, creatine mono, and BCAAs (haven't taken them since last cut).

Height: 5'8 - 5'9
Weight: approx 192-193 lbs
BF: estimated 13%

Thanks!!! It's great to have a powerlifter dropping by!

Ok- I checked what I've done in the past and compared it to the book, I think the version I've done while cutting is a bit different. I've opted for greater variation in the assistance lifts in order to address my deficiencies. I'll go back and get a better look at what I"ve done and make some suggestions.

 

[the other half]

good luck with the cut, i have to get serious about mine also. i would like to lose about 10 in the next couple of months. gotta look good when we go to san diego in june. i wont have time to get rid of the back fat, but will lose alot. i just hate getting to low in weight even though we usually look better.

 

[Phineas]

My calculations put 193 at 5'8 at being about 238 at my height and that's huge. You got like 18-19 inch arms don't you?

lol, I wish. They're like 15.5.

I weighed myself last night and I'm 190 on the dot. I carry a lot of weight in my legs and back.

 

[Gazhole]

Totally the opposite with me - i have crap legs. Carry everything from the arse up.

Great training lately, all your numbers are creeping up. Military Press was sweet in that workout!

Time to unload, now?

 

[omerta2010]

Awesome PR

 

[Phineas]

Totally the opposite with me - i have crap legs. Carry everything from the arse up.

Great training lately, all your numbers are creeping up. Military Press was sweet in that workout!

Time to unload, now?

Awesome PR

Thanks guys.

And ya, week and a half deload, then begin mesocycle C on March 26 with Squats...minimum 5 for 225 lbs. That will be fucking fun seeing how many times I can do "2 plates". Ego training for sure. That will also be the first cut of my cut.

I'm pretty confident that despite cutting I'll rep 135 lbs on military for 5 or 6 reps by the end of April.

 

[Gazhole]

I don't see why not. So long as you nail your pre-workout nutrition it won't matter whether you're cutting or not. Its the muscle that lifts the weight, not the fat

 

[Phineas]

Here's an updated summary of my progress over the first two cycles. I begin cycle C on Thursday with Squats, and start cutting two days later on Sat, March 26 with Bench. I wanted to have one more squat session on a calorie surplus so I can really go nuts.

-----------------------------------------------

Squats:

*initial max: 4 x 245 lbs

Mesocycle A

Week 1: 10 x 210 lbs
Week 2: 8 x 225 lbs
Week 3: 8 x 235 lbs

Mesocycle B

Week 1: 12 x 220 lbs
Week 2: 12 x 230 lbs
Week 3: 6 x 245 lbs

Bench:

*initial max: 5 x 210 lbs

Mesocycle A

Week 1: 9 x 185 lbs
Week 2: 8 x 195 lbs
Week 3: 5 x 210 lbs

Mesocycle B

Week 1: 8 x 190 lbs
Week 2: 7 x 200 lbs
Week 3: 4 x 215 lbs

Deadlifts:

*inital max: 3 x 275 lbs

Mesocycle A

Week 1: 12 x 230 lbs
Week 2: 10 x 245 lbs
Week 3: 9 x 255 lbs

Mesocycle B

Week 1: 12 x 240 lbs
Week 2: 10 x 255 lbs
Week 3: 8 x 265 lbs

Military Press:

*initial max: 5 x 125 lbs

Mesocycle A

Week 1: 10 x 110 lbs
Week 2: 7 x 115 lbs
Week 3: 6 x 125 lbs

Mesocycle B

Week 1: 9 x 115 lbs
Week 2: 8 x 120 lbs
Week 3: 6 x 130 lbs

 

[ihateschoolmt]

Nice progress bro. Man I am jealous of your upper body strength, I am about even with you on deads and squats but you got me by like 50 pounds for reps on bench and military press haha.

 

[Phineas]

Nice progress bro. Man I am jealous of your upper body strength, I am about even with you on deads and squats but you got me by like 50 pounds for reps on bench and military press haha.

It's mind boggling how fast your strength increased on squats and deads. Even Gaz was repping like 280 for 3 after several years. You've been working out for like 2 months, lol. How the hell?!?

 

[ihateschoolmt]

Muscle memory FTW, when I was 16 I trained deads for like a year and got up to 275x9 I expect things to slow down pretty shortly.

 

[Phineas]

Muscle memory FTW, when I was 16 I trained deads for like a year and got up to 275x9 I expect things to slow down pretty shortly.

Even that is very impressive though. You've got some strong legs on you.

 

[ihateschoolmt]

Thanks man, where do you guys get those charts for increase in lifts? I want to use those too.

 

[Phineas]

Mesocycle B, Week 4 (DELOAD): Squats + Bench Press (Sat, March 19, 2011)

Squats:

5 x 115 lbs
5 x 135 lbs
5 x 165 lbs

BB Military Press: (wasn't supposed to but I was tempted!)

4 x 135 lbs (lol, no warmup..just did it out of nowhere while putting away squat weights)

Bench Press:

5 x 95 lbs
5 x 115 lbs
5 x 135 lbs

Hang Cleans: (for fun)

5 x 135 lbs
5 x 135 lbs

BB Romanian Deadlifts:

10 x 135 lbs
10 x 135 lbs
10 x 135 lbs

DB Bench Rows:

8 x 85 lbs
8 x 85 lbs
8 x 85 lbs

Hanging Leg Raises:

10 x BW (190)

Smith Machine Calf Raises:

20 x 225 lbs
20 x 225 lbs
20 x 225 lbs

-------------------

I fucking hate deload weeks. I'd rather not go at all than go and take it easy. Still, had some fun doing a few extra things for shits'n'giggles.

What was really fucking fun was as I was putting away my squat weights I said to my friend "hey I should military press this" with a 45 a side, he said do it! So, I just went right to it without any warmup aside from three light sets of squats and my random warmup stuff in the stretching room. Hell I got 4! I was pretty happy! I'm already pretty close to my goal of 140 for 5! Hahah, military press is fast becoming my favourite lift. I'm learning now how to bring my back into the lift at the bottom of the press to explode off my chest. Such a brute manly exercise.

Time for some spaghetti and sex.

 

[PreMier]

i love pressing too =)

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