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Evolution

Muscle Gelz Transdermals
IronMag Labs Prohormones
Hey NT, how's life in the great north? Have you started your countdown to start riding again?
 
Deadlift (5/3/1) Round 4 Week 4 Day 2 (Tuesday)
(D'fn load week)
Deadlifts
165x5
205x5
255x5

HS High Rows
180x12
180x8
180x8
180x8

Standard HS Rows
180x8
180x8
180x8

Rack Pullups (used the decline bench and far enough away so the pullups were full bodyweight)
BWx 7,6,5,5

Seated Calf Raise with 3 sec pause at the top:
100x15,14,12,12
 
Bench Press (5/3/1) Round 4 Week 4 Day 3
Deload
Barbell Bench
95x5
115x3
135x3

HS Incline
160x8
160x8
160x8

HS Decline
180x8
180x8
180x8

Cable Overhead Extensions:
100x12
100x10
100x8
100x7
 
I'm sure my body needed it, but the mental part is what I struggle with.

Just something about not going all out bugs the shit outa me.

I'm anxious to do the new powerlifting setup that gaz used. However I have a feeling it's going to possibly get me to enjoy the "deload" week. :roflmao:

How's the shoulder feeling?
 
^^^ See that is how I feel about my cruise. I just want to go all out and hit PRs. LOL I hate holding back if I'm injury free ya' know.

So we're cruising together. Nice.
 
Squat (5/3/1)Round 4 Week 3 Day 4
Deload
Squat
155x5
185x5
225x5

SLDL
225x8
225x8
225x8

Step Up's (weight is per hand, and reps is per leg):
35x8
35x8
35x8
45x8

Good Mornings
95x8
95x8
95x8
95x8

Standing Calf Raises (Uni-Lateral)
290x10
290x10
290x8
290x8
 
Last edited:
So with 5/3/1 you don't take a break for a week you just use much lighter weight for one cycle of working out?
 
IslandGirl said:
^^^ See that is how I feel about my cruise. I just want to go all out and hit PRs. LOL I hate holding back if I'm injury free ya' know.

So we're cruising together. Nice.
Click to expand...

Cool let's party.
beach-party.gif



It's nice to know I'm not the only one who struggles with that part.
 
ihateschoolmt said:
So with 5/3/1 you don't take a break for a week you just use much lighter weight for one cycle of working out?
Click to expand...

Yep, it's alot like active recovery in other programs I've read about.

The spreadsheet I have on the 5/3/1 does the calculations on the % to decrease the 4 main lifts. Then based on how I feel (physically, mentally I hate it) I adjust either volume, or weight (sometimes both) on the accessory lifts.

Unlike the book reccomends, I like doing back, check, shoulders, and legs. JD and some of the others are alot closer to the book for the accessory exercises. In the book they do say on the accessories to just make sure you aren't overdoing it to the point it takes away from the primary exercise.

In a little bit I'm going to post my new cycle that I'm going to use the new format that Gaz used just to throw something new in.
 
Plan for round 5 of 5/3/1

(5/3/1 Powerlift Modified) – Base weights are per the original program progress as this is round 5 so up from round 4.

Day 1:
Military Press
Week 1: 3,3,>3,1@>3wgt+10, 1@>3wgt+20Week 2: 5,5,5
Week 3: 5,3,>1,1@>1wgt+10, 1@>1wgt+20, 1@>1wgt+25
Week 4 (Deload): 5,5,5

Accessory Exercises
Corner Press: 4x10
Facepulls: 5x12
Barbell Shrugs: 3x8

Day 2:
Deadlift
Week 1: 3,3,>3,1@>3wgt+20, 1@>3wgt+30Week 2: 5,5,5
Week 3: 5,3,>1,1@>1wgt+20, 1@>1wgt+30, 1@>1wgt+40
Week 4 (Deload): 5,5,5

Accessory Exercises
HS High Rows: 5x8
Standard HS Rows: 3x8
Rack Pullups: 5x as many as possible (eventually transition to standard pullups)
Seated Calf Raise with 3 sec pause at the top:4x12-15


Day 3:
Bench Press
Week 1: 3,3,>3,1@>3wgt+10, 1@>3wgt+20Week 2: 5,5,5
Week 3: 5,3,>1,1@>1wgt+10, 1@>1wgt+20, 1@>1wgt+25
Week 4 (Deload): 5,5,5

Accessory Exercises
HS Incline: 5x8
HS Decline: 5x8
Cable Overhead Extensions:5x10



Day 4:
Squat
Week 1: 3,3,>3,1@>3wgt+20, 1@>3wgt+30Week 2: 5,5,5
Week 3: 5,3,>1,1@>1wgt+20, 1@>1wgt+30, 1@>1wgt+40
Week 4 (Deload): 5,5,5

Accessory Exercises
SLDL: 4x8
Step Up's (weight/hand, reps/leg): 4x12
Good Mornings: 4x12
Standing Calf Raises (Uni-Lateral): 4x10
 
Last edited:
I likey. The only comments I'll make is I think you should mix in BB and DB inclines over HS incline, and BB and DB rows over HS Rows. Not saying to eliminate the HS, but alternate with the free weight versions.
 
Other than me looking like a tool, do you think it may get me over the fear of dropping barbells on me, if I do regular and incline bench in the squat rack.

I've been toying with that idea for a while now. DB inclines mess with my shoulder that's why I've been avoiding those.

Rows, I was thinking about maybe doing t-bar rows but with the V handle on the bar instead of the std HS.
 
omerta2010 said:
Other than me looking like a tool, do you think it may get me over the fear of dropping barbells on me, if I do regular and incline bench in the squat rack.
Click to expand...
Use lighter weight until you feel comfortable. I agree, incline is one you don't want to get stuck on when lifting alone... just go 1-2 reps short of failure.
 
juggernaut said:
I'm not getting why you wont use a regular incline bench...just use the bar with no collars and drop the weight (side to side) if you cant get it up.
Click to expand...

It's just all mental.

Kinda like when doing squats I never do 3 plates. It's always 2x45, 1x35, 1x10. I don't know why but just seeing those 3/side triggers a doubt in me. I'm going to have to get over this one quick.
 
Thanks dave, things have been alright, getting back to the new 5/3/1 today so will see if the strength goes up any different or what the deal is after a couple cycles.

Other than being sick how have things been going for you?

Just to make sure everybody knows, the regular 5/3/1 was working great and I was making gains. I'm just trying this because I want to. :thumb:
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
(5/3/1 Powerlift Modified)
Round 5, Week 1 Day 1:
Military Press
115x3
135x3
145x5
155x1
165x1

Corner Press:
110x8
110x7
110x4
100x5

Facepulls:
140x12
140x12
140x9
140x8
140x8

Rev Flyes On Incline Bench weight/side:
25x8
35x8
35x8
35x8

Barbell Shrugs:
425x8
425x8
425x8
 
Oh shit nice pressing, how much do you weigh? You doing those shrugs with straps or no?
 
Right now I'm at 6' and 250.

On the shrugs and most back I can go into the 200 range without straps.

But I have pain in the joints of my fingers so anytime after that or with large numbers of reps so then I'll just strap em up and let the muscle I want to work fail.

Goal for the year on military is to press 250 for reps.
 
Good numbers O. Your pressing strength is going right on up!

It is in your head about the inclines. Worst case, you dump it side to side like Jugs said, or just bring it down to your legs and deadlift it up...
 
Thanks JD, I don't know what the deal is but I don't remember the last time I was this sore after a shoulder day.

I've already switched the inclines to BB in the plan so we'll see how it goes. I just need to STFU, don't think about it, and be like nike and just do it.
 
:hiya:Hi Big O! How have you been? How was your weekend? What did you do? Ok, 20 questions here. :roflmao:
 
omerta2010 said:
Thanks dave, things have been alright, getting back to the new 5/3/1 today so will see if the strength goes up any different or what the deal is after a couple cycles.

Other than being sick how have things been going for you?

Just to make sure everybody knows, the regular 5/3/1 was working great and I was making gains. I'm just trying this because I want to. :thumb:
Click to expand...


Yeah other then my annoying rash!!!!!! im good thanks, Helen has got a date through for the 21st of march for her Op, to get the implant behind the ear which is great because we thought she would have to wait longer then that.
 
Looking good, buddy.

And yeah, you're right - you'll be really looking forward to the unload week after this program, haha. The singles absolutely slayed me!
 
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