531 question

Discussion in 'Fitness & Nutrition' started by Oh its me 20, Dec 31, 2009.

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  1. Oh its me 20

    Oh its me 20 New Member

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    I'm currently doing the 5-3-1 routine and im halfway through the 3rd week in the first cycle.

    Here is the routine I am currently doing:
    http://www.mediafire.com/?2mzmntqlkym

    What are the steps for the 2nd cycle? Do I just add a certain amount of weight on to my maxes in the attached spreadsheet (ie: 5lbs on upper body exercises and 10lbs on lower body)?

    Thanks.
     
  2. zxcv

    zxcv New Member

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    Your routine looks wrong, where is the deadlift day?
    I'm not sure if your allowed to substitute leg press with squats aswell?

    But whatever, after the 3rd week you deload and then you add 5lbs to your max on upper days and 10lbs on lower.
     
  3. Bacchus

    Bacchus Skinny Guy

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    it's also important that you're doing that to your full max, not the working maxes (90% of your max)
     
  4. Bacchus

    Bacchus Skinny Guy

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    also, that's totally an edit of my spreadsheet! :big grin: I can tell by the formating... *polishes nails on chest*

    but, as mentioned above - you've removed the deadlift, which is a huge part of this program.
     
  5. jonno

    jonno New Member

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  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    How about with these numbers? does the numbers for month two look ok?

    Month one:
    week 1) 135x8, 155x5, 175x5, 185x14
    week 2) 135x8, 155x5, 175x3, 185x3, 205x12
    week 3) 135x8, 155x5, 175x5, 185x3, 215x10
    week 4) de-loading

    Month two:
    week 1) 205?
    week 2) 215?
    week 3) 225?
     
  7. Blade

    Blade Time to swolercize

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  8. grimstone

    grimstone magic murda bag OT Supporter

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    http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976

    i would just buy the book its cheap and lays everything out
     
  9. Oh its me 20

    Oh its me 20 New Member

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    I should have added that I did remove the deadlift because I have 2 buldging discs in my L4 and L5 vertebrae. Considering this is a program where I am going to be pushing my maxes, I added in the leg press.
     
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