5/3/1 - How do you do it?

Discussion in 'Fitness & Nutrition' started by mashmonster, Oct 27, 2009.

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  1. mashmonster

    mashmonster New Member

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    I'm running it every other day
    cardio/conditioning the in-between days

    and just 2 Assisstance movements, always supplimental+lats, hamstring+quads

    whats yours look like?
     
  2. #FFFFFF

    #FFFFFF New Member

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    i work out 3-4 times a week.. i usually run 3-5 miles on those days.. and do a little bit of weight training.. ima chic.. im just tryign to stay toned not get buff
     
  3. mashmonster

    mashmonster New Member

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    i cant do the training + cardio on same day
     
  4. Memor

    Memor Active Member

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    work sets + triumvirate accessory, gets me in and out in anywhere from 30-45 mins
     
  5. Blade

    Blade Time to swolercize

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    Boring but big w/cardio. Done in under an hour.
     
  6. Hood Moses

    Hood Moses I part the Black Seas...

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    Bench Ill do my work sets + DB work and then rows
    Just the work sets for squats and maybe hamstrings if I feel like it
    Military + chin ups+ tri movement
    Im not on 531 for deads, just dont like the way it works, might try it for GMs then work up to a triple for deads
     
  7. mashmonster

    mashmonster New Member

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    triumvirate accessory?
     
  8. Memor

    Memor Active Member

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    the template he lays out where he has 2 followup acc. exercises per day
     
  9. mashmonster

    mashmonster New Member

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    * Hamstrings/Low Back – Glute Ham Raises, Good Mornings, 45 Degree Back Raise, Reverse Hyperextensions (I grouped these two muscle groups together because it’s almost impossible to isolate them.)
    * Quads – Leg Press, Power Squat, Lunge, One-leg Squat, Belt Squat
    * Lats – Chest Supported Rows, Pull-ups, One arm dumbbell rows (I will probably use lat pulldowns if I feel especially lazy)
    * Upper Back – Face Pulls, Shrugs, Up-right rows
    * Shoulders – Standing Military Press, Dumbbell Bench Press, Dumbbell Incline Press, Blast Strap Pushups
    * Triceps – 4 Board Press, 5 Board Press, Rack Lockouts (all can be done with bands)
    * Abdominals – Side Bends, Weighted Sit-ups, Abdominal Wheel, Hanging Leg Raises, Grappler (rotational abdominal training)


    WEEK1
    DAY1
    SQUAT
    SQUAT 50% 5X10
    HAMSTRING 5X10
    EXTRA: ABS 5X10

    BENCHPRESS
    BENCHPRESS 50% 5X10
    LATS 5X10
    EXTRA:Shoulder

    DEADLIFT
    DEADLIFT 50% 5X10
    QUADS 5X10
    EXTRA:ABS

    MILITARYPRESS
    MILITARYPRESS 50% 5X10
    UPPER BACK 5X10
    EXTRA TRICEPTS
     
  10. Bacchus

    Bacchus Skinny Guy

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    anybody wanna hook me up with a 5/3/1 xls file, to save me the work?
     
  11. MaineSucks

    MaineSucks OT Supporter

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  12. Bacchus

    Bacchus Skinny Guy

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    respek.
     
  13. mashmonster

    mashmonster New Member

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    i use a better xls but i cant find where to upload it to
     
  14. Blade

    Blade Time to swolercize

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  15. mashmonster

    mashmonster New Member

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    man my xls is so much better
     
  16. PcH

    PcH Guest

    So 5/3/1 is just squat, bench, deads, and SOHP?
     
  17. Blade

    Blade Time to swolercize

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    plus your selected assistance exercises or you can do just the main lifts
     
  18. mashmonster

    mashmonster New Member

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    ya gonna be fun :)


    * Hamstrings/Low Back – Glute Ham Raises, Good Mornings, 45 Degree Back Raise, Reverse Hyperextensions (I

    grouped these two muscle groups together because it’s almost impossible to isolate them.)
    * Quads – Leg Press, Power Squat, Lunge, One-leg Squat, Belt Squat
    * Lats – Chest Supported Rows, Pull-ups, One arm dumbbell rows (I will probably use lat pulldowns if I

    feel especially lazy)
    * Upper Back – Face Pulls, Shrugs, Up-right rows
    * Shoulders – Standing Military Press, Dumbbell Bench Press, Dumbbell Incline Press, Blast Strap Pushups
    * Triceps – 4 Board Press, 5 Board Press, Rack Lockouts (all can be done with bands)
    * Abdominals – Side Bends, Weighted Sit-ups, Abdominal Wheel, Hanging Leg Raises, Grappler (rotational

    abdominal training)


    WEEK1
    DAY1
    SQUAT
    SQUAT 50% 5X10
    HAMSTRING 5X10
    EXTRA: ABS 5X10

    BENCHPRESS
    BENCHPRESS 50% 5X10
    LATS 5X10
    EXTRA:Shoulder

    DEADLIFT
    DEADLIFT 50% 5X10
    QUADS 5X10
    EXTRA:ABS

    MILITARYPRESS
    MILITARYPRESS 50% 5X10
    UPPER BACK 5X10
    EXTRA TRICEPTS

    50-60% of your max for 5 sets of 10



    Wave 1. Warmup, 75%x5, 80%x5, 85%x5
    Wave 2. Warmup, 80%x3, 85%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4. Deload - 60%x5, 65%x5, 70%x5

    Week 1: A1, B1, C1
    Week 2: D1, A2, B2
    Week 3: C2, D2, A3
    Week 4: B3, C3, D3
    Week 5: A4, B4, C4
    Week 6: D4, etc. ...

    I'll only do extra if im on something :)
     
  19. MaineSucks

    MaineSucks OT Supporter

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    www.mediafire.com



    I mean... its a spreadsheet to tell you what numbers to use... doesn't really need to be fancy
     
  20. mashmonster

    mashmonster New Member

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    mediafire.com/file/zhijd2njztu/wendlerNOVEMBER.xls

    I can't wait to run this, im going to replace the maxes every time i break em
     
    Last edited: Oct 27, 2009
  21. Bacchus

    Bacchus Skinny Guy

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  22. mashmonster

    mashmonster New Member

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    mines better

    mediafire.com/file/zhijd2njztu/wendlerNOVEMBER.xls
     
  23. Bacchus

    Bacchus Skinny Guy

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    its nice, but it's conveluted due to the fact that yours is set up for three days.

    i also didn't include my assistance work in that version
     
  24. MaineSucks

    MaineSucks OT Supporter

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    wat?
     
  25. mashmonster

    mashmonster New Member

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    wat
     
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