First day of the 5/3/1

Discussion in 'Fitness & Nutrition' started by Daiz4yota, Mar 21, 2010.

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  1. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    So thanks to some users here, I dled and read the entire 5/3/1 routing last night (thanks Aspirin :bowdown:). Went to the gym at 2, and tried to calculate my max squat. Took .9 of that, and did the 65%, 75%, 85% x 5 routine. The entire time, im thinking "this isnt even that hard". Seemed way too easy. Then I got to the last 85% set where you try to do as many as you can. I managed 12 squats with perfect form. This was more than my originally calculated max. It now hurts to walk :rofl::rofl: Should be an interesting routine :hs:
     
  2. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    Ive never had the squat or the deadlift as a regular part of my lifting routine. Seems like they are pretty damn integral to getting big. Im starting to realize that even though I hate them, I have to perfect them
     
  3. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    maybe now ill get those mythical "noob gains" that I always hear about
     
  4. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    hopefully you bought it
     
  5. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    of course I did
     
  6. ErwinRommel

    ErwinRommel New Member

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    you do the supplementary work with the presses 5 sets x20? that shit was making me sick. But yeah I just started the 5/3/1 as well and I'm enjoying it thus far.
     
  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    5x20 wut?
     
  8. ErwinRommel

    ErwinRommel New Member

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    [​IMG]
     
  9. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    5x20? Yea I did 5x calf raises, and 5x hamstring curls.
     
  10. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    I just kind of did my own supplementary work.
     
  11. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    my biggest issue is going to be figuring out my maxes. I lift alone, and I really dont want to be that guy who gets the barbell stuck on my chest at the gym :rofl:
     
  12. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    Im just going to use that calculation, but its not going to be very accurate
     
  13. ErwinRommel

    ErwinRommel New Member

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    that's what i did :dunno: seems to be working well. He says you will most likely be doing 10 + reps on the last set, and the sets leading up to that are more to get you mentally prepared rather than wear you out.
     
  14. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    so its normal that my original set I used to calculate my max was less weight for 10 reps than my last set that was 10lbs heavier for 12 reps? Seems like that means that my original set I used to get my max wasnt truly my max :dunno:
     
  15. ErwinRommel

    ErwinRommel New Member

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    I'm having a little difficulty deciphering that, but I just took my heaviest set logged and went off of that.
     
  16. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    The first thing I did today was a set of what I thought would be my max, in order to enter it into the equation and find my one rep max. This was 135x10. I felt like I couldnt do one more :o. So this gave me a max of (135x10x.0333+135). This gives me 180. Multiply that by .9=162lbs. I then used this number for the 65%, 75%, 85% spread. What im saying is that on my last set at 85% (140lbs), I did 12 full ass to the grass squats. This is compared to my original 135lbsx10 set that I thought was my max. This seems incorrect to me. Seems like I should now use the 140lbsx12 to calculate a new max :dunno:
     
  17. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    does anybody understand what im saying?
     
  18. knucks

    knucks Active Member

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    i dont know what youre asking really, because 1. im blunted and 2. bout to run off, but:

    i always reset my max after 1 cycle of 5/3/1 (so: 3 weeks of it, +1deload week)
     
  19. patt

    patt New Member

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    :rofl::rofl::rofl:
    first day i went to gym i tried bench press
    i tried no weights
    got the bar off then going down got stucked :rofl::rofl::rofl:
    had to roll it down my legs to get it off
     
  20. Aspirin

    Aspirin OT Supporter

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    Yes, if you were able to squat 140 x 12 after a challenging set of 135 x 10...then your max should be no less than whatever 140 for 12 reps is in that equation.

    Glad to hear it kicked your ass...get used to walking like a geriatric after leg and back day for a while.

    And you'll like deadlifts...you get so strong in them so quick...moving alot of weight is fun.
     
  21. loading

    loading OT Supporter

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    Can somebody link that PDF in here
     
  22. Aspirin

    Aspirin OT Supporter

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  23. Daiz4yota

    Daiz4yota OT's ENT/Facial Plastics MD OT Supporter

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    Yea, I just really need to get my form down. Ive never been able to do them without scraping the shit out of my shins :o
     
  24. Aspirin

    Aspirin OT Supporter

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    thats the right way to do it.

    Supposedly wearing knee socks helps. Never tried it myself though, I'd rather lose a few layers of skin than look like a 1970's brady bunch dropout.
     
  25. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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