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My 5/3/1 plan...

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Paul_D		My 5/3/1 plan...	13-04-2009 @ 20:45
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Post Edited: 13.04.2009 @ 21:55 PM by Paul_D Just thought i'd post up what i'll be doing for my first cycle of 5/3/1 (starting in May when i'm back at uni and can use a proper gym again) for all you guys to see and critique the s**t out of: Monday • Military Press- 531 (whatever week it is…) • DB Military press- 5x10 • Chins- 5x10 • Weighted Dips- 2x10 Tuesday • Deadlift- 531… • SLDL- 5x10 • 45 degree weighted Back raise- 5x10 • Hanging Leg raise- 5x15 Thursday • Bench Press- 531… • CGBP- 5x10 • DB Row- 5x10 • Weighted Dips- 2x10 Friday • Squat- 531… • Squat- 5x10 • GM’s- 2x10 • Weighted sit-ups- 5x15 Add in Cardio of some description on Wednesday (45min jog) and Saturday (Hill sprints) and stretching + foam rolling after each session and thats about it. What do you think? Paul EDIT: Lowered volume of dips and GM's.
MrSmall		...	13-04-2009 @ 20:50
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	what uni you go to? i would say drop the dips, dips, and GM's, I don't think all of that volume will help after the other two high volume moves, and thinks like upper back would be better than a 3rd minor pressing movement. That's my 2 cents otherwise look solid!
Tannhauser		...	13-04-2009 @ 21:27
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260 652.5 kgs @ 100kgs UnEq	Someone will be along shortly to tell you that routines are gay etc etc. In the meantime, I think Mr. Small Hat is right. If you are really working the principal lifts, that may be too much accessory work. Good Mornings and dDips are good,but maybe not on top of the 5 X 10 @ 50%.
Paul_D		...	13-04-2009 @ 21:53
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Small: I go to Exeter uni mate. Hmmm, it does seem like high vol doesn't it. I won't be dropping the dips or gm's but maybe just a couple of sets (literally 2 sets) instead. I'm hoping the chins/pull-ups and db rows will be stimulating my upper back enough mate, but i'll re-evaluate after a few goes through with this. Tannhauser: I'll cut them back a bit mate, thanks for the post. Paul
drew		...	13-04-2009 @ 22:01
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Just alternate weeks between 5x10@50% and 5x10 dips. There will still be alot of carry over I'd do 1 day b row 1 day d row. Both days chins. Chins for warm ups on all days and more chins for breakfast Ps I like chins
MrSmall		...	13-04-2009 @ 22:05
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	The joys of being light, eh, fellas? you could alternate that stuff sure.
Paul_D		...	13-04-2009 @ 22:10
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	I've only just got my head around percentages and such, i sure as hell won't be alternating anything . I'll just be going by feel and make sure i put 110% in on the big 4. I'm not going to worry too much about the assistance, i always bloody end up worrying wether i'm doing too little etc etc, i'm gonna get that outta my head and just focus on getting "retard strong" on the big 4. Cheers for the suggestions though chaps. Paul
MrSmall		...	13-04-2009 @ 22:10
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	start a log btw mate.
Paul_D		...	13-04-2009 @ 22:16
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Small: I will start a log when i start this program on my return to uni mate. At the moment i'm just fannying around at my local leisure centre, just trying to keep it "ticking over" really. Seriously, it's s**t. No barbell in sight. I'm really looking forward to going for a proper training session on Sunday now! . I'm gonna have to pull something big out of the bag, i'll go for a big (for me anyway ) PB for sure! What will you be up to on Sunday mate? Paul
MrSmall		...	13-04-2009 @ 22:43
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 13.04.2009 @ 22:46 PM by MrSmall Don't worry you'll still be stronger than me. Hell I'll do everything. I hear there's some car pulling, if we're going outside maybe I do a medley of yoke and farmers too. If I'm in a conditioning sort of mood with bust out max log cleans and presses in 60 seconds. Then there's some axle push presses and/or cleans, as well as log cleans and/or push presses. Of course axle deadlifts are never far off the cards. Could give the stone a bash with no tacky, too. I think that might be about it.. I try and do EVERYTHING I don't do at my normal gym. Oh and I will be starting a similar 5/3/1 4 day a week routine when I get back to uni, get a couple of cycles in before exams/end of term Want to go out on a high, with some proper PBs. Can't go on being a weak c**t forever!
Paul_D		...	13-04-2009 @ 23:10
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Sounds good mate. Due to the fact that i've never tried any of those things, i can't wait! . I would really like to do a light stone (just to say i've done one), would like to try axle deadlift too (as i love deadlifting), farmers walk is something i'd love to have a go at and also something with a log. Like you really, i want a bash at everything really. What uni do you go to by the way mate? I'm planning on getting in a couple of cycles in my next term of uni too mate. Paul
MrSmall		...	13-04-2009 @ 23:46
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Manchester Uni, train with some of the geezers on the forum, all top people. Start a log when you do, should be fun to see who makes most progress. will be good to meet you Sunday, won't be the only lightweight there.
jamiea		...	14-04-2009 @ 08:06
has perfected the anvil roll Member 353, 3292 posts SQ 230, BP 160, DL 275 665.0 kgs @ 100kgs UnEq	I`ve read a few bits about this 531 plan is the ebook worth getting?
MrSmall		...	14-04-2009 @ 10:49
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	yes Jamie mate, it's only 8-10 quid. eliteFTS site
drew		...	14-04-2009 @ 18:03
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	It's not complex. Find 1rm max an get 90%. Use 90% as new 1rm max and find 1/3/5 rm max for all 4 lifts. Then work way through with a deload week. As it's only 90% istead of 100 you end up getting more reps on last set. Simples

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