DRice311's Bastardization of 5/3/1
Moderator: Chebass88
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Re: DRice311's Bastardization of 5/3/1
You still got that state record to your name?
Ps
I can almost see calves in that last video, SHIIIIT!
Ps
I can almost see calves in that last video, SHIIIIT!
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Re: DRice311's Bastardization of 5/3/1
JC!!! What’s up man!
I think I still have the raw open total record, but all the individuals have been broken. I could prob reclaim them if I wanted to. At my last meet I aged into ‘sub-masters’, I’m pretty sure I still have all those. Even better, since they changed the weight class to 205, and I set the records at 198, they retired it and it will live on forever!!!! I have been immortalized.
Re: baby cows, thanks man - I’ve been periodizing calf volume for maximum hypertrohy. Most of my lifts are intermediate, but my calves are still advanced novice. Brb - density blocking calf raises
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Re: DRice311's Bastardization of 5/3/1
Saturday (2/24):
Squats (5+)
Worked up to 470lbs x 7
@9 - I’ll take it. Legs feelin pretty good after last week off. BW currently sitting at 197 minus shoes
Squat Volume - 5x5 at 360lbs
SLDL - 3x8 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs
Squats (5+)
Worked up to 470lbs x 7
@9 - I’ll take it. Legs feelin pretty good after last week off. BW currently sitting at 197 minus shoes
Squat Volume - 5x5 at 360lbs
SLDL - 3x8 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs
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Re: DRice311's Bastardization of 5/3/1
Monday (2/26):
Bench (3+)
Worked up to 375# x 3
9.5, bench is so hit or miss with me, seem to struggle with heavy weights at reps more than 3
Bench Volume - 5x5 at 310lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's
Bench (3+)
Worked up to 375# x 3
9.5, bench is so hit or miss with me, seem to struggle with heavy weights at reps more than 3
Bench Volume - 5x5 at 310lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's
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Re: DRice311's Bastardization of 5/3/1
Tuesday (2/27):
Deadlift (3+)
Worked up to 590lbs x 4
@9 - back was feeling a little jacked again, and grip is a little fatigued
Dead Volume - 5x5 at 460lbs
Leg Press - 3x10 at 635lbs
Deadlift (3+)
Worked up to 590lbs x 4
@9 - back was feeling a little jacked again, and grip is a little fatigued
Dead Volume - 5x5 at 460lbs
Leg Press - 3x10 at 635lbs
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Re: DRice311's Bastardization of 5/3/1
Holy moly that's a solid deadlift.
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- Registered User
- Posts: 116
- Joined: Thu Sep 21, 2017 3:00 pm
- Location: Charlotte, NC
- Age: 45
Re: DRice311's Bastardization of 5/3/1
Wednesday (2/28):
Chins (3+)
Worked up to 145lbs x 3
@10 - no bueno, 3rd rep was questionable, but I’m counting it. Still havent found a good way to load this damn weight. Will probably go back to trying dumbbells + small plates
Chin Volume - 5x5 at 80lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs
Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs
Chins (3+)
Worked up to 145lbs x 3
@10 - no bueno, 3rd rep was questionable, but I’m counting it. Still havent found a good way to load this damn weight. Will probably go back to trying dumbbells + small plates
Chin Volume - 5x5 at 80lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs
Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs
Last edited by DRice311 on Wed Feb 28, 2018 1:28 pm, edited 1 time in total.
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Re: DRice311's Bastardization of 5/3/1
Here is my training dating back to Sept 25th. This is all est 1rm, which I track weekly to gauge trend data. Keeping in mind I try to keep my + sets at or close to @9.
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Re: DRice311's Bastardization of 5/3/1
Thursday (3/2):
Press (3+)
Worked up to 195lbs x 5
@9 - had to skip yesterday cause of work bs
Press Volume - 5x5 at 160lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs
Press (3+)
Worked up to 195lbs x 5
@9 - had to skip yesterday cause of work bs
Press Volume - 5x5 at 160lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs
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- Posts: 116
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- Location: Charlotte, NC
- Age: 45
Re: DRice311's Bastardization of 5/3/1
Sunday (3/4):
Squats (3+)
Worked up to 495lbs x 5
@8.5-9 - volunteered to help work a weightlifting meet, so I spent most of yesterday loading plates, which also put me a day behind schedule, which should make deadlifts on Tuesday amazing. This ties a PR I set last training schedule, but def felt a little easier. Had 1, maybe a little more in the tank, so overall pretty good day.
Squat Volume - 5x5 at 385lbs
SLDL - 3x6 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs
Squats (3+)
Worked up to 495lbs x 5
@8.5-9 - volunteered to help work a weightlifting meet, so I spent most of yesterday loading plates, which also put me a day behind schedule, which should make deadlifts on Tuesday amazing. This ties a PR I set last training schedule, but def felt a little easier. Had 1, maybe a little more in the tank, so overall pretty good day.
Squat Volume - 5x5 at 385lbs
SLDL - 3x6 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs
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- Registered User
- Posts: 116
- Joined: Thu Sep 21, 2017 3:00 pm
- Location: Charlotte, NC
- Age: 45
Re: DRice311's Bastardization of 5/3/1
Monday (3/7):
Bench (1+)
Worked up to 395# x 1
9.5, suuuuucks - wanted 2, not there today. Left elbow started flaring up during warmups and tried to just push through it. Prob should have taken it easy
Bench Volume - 5x5 at 330lbs
Paused OHP - 3x5 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
Bench (1+)
Worked up to 395# x 1
9.5, suuuuucks - wanted 2, not there today. Left elbow started flaring up during warmups and tried to just push through it. Prob should have taken it easy
Bench Volume - 5x5 at 330lbs
Paused OHP - 3x5 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
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- Age: 45
Re: DRice311's Bastardization of 5/3/1
Wednesday (3/7):
Deadlift (1+)
Worked up to 625lbs x 2
@9.5 - 1 short of what I was thinking going in, but knew I’m pretty fatigued right now. Not unusual for me to be a little short the first 3 weeks when doing volume back off, then pick it up on the 2nd 3 weeks. Took yesterday off cause my elbow was killing me and I was/am a little beat overall right now.
Dead Volume - 5x5 at 495lbs
Leg Press - 3x10 at 635lbs
Deadlift (1+)
Worked up to 625lbs x 2
@9.5 - 1 short of what I was thinking going in, but knew I’m pretty fatigued right now. Not unusual for me to be a little short the first 3 weeks when doing volume back off, then pick it up on the 2nd 3 weeks. Took yesterday off cause my elbow was killing me and I was/am a little beat overall right now.
Dead Volume - 5x5 at 495lbs
Leg Press - 3x10 at 635lbs
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- Joined: Thu Sep 21, 2017 3:00 pm
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- Age: 45
Re: DRice311's Bastardization of 5/3/1
Thursday (3/8):
Chins (1+)
Worked up to 155lbs x 2
@9 - this set up was much better, elbow still angry, but got through it
Chin Volume - 5x5 at 90lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs
Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs
Chins (1+)
Worked up to 155lbs x 2
@9 - this set up was much better, elbow still angry, but got through it
Chin Volume - 5x5 at 90lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs
Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs
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- Registered User
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- Joined: Thu Sep 21, 2017 3:00 pm
- Location: Charlotte, NC
- Age: 45
Re: DRice311's Bastardization of 5/3/1
Friday (3/9)
Press (1+)
Worked up to 205lbs x 4
@9 - elbow still kinda buggin, popped a couple nsaid’s this morning, no real issues once I warmed up
Press Volume - 5x5 at 170lbs
Incline Bench - 3x5 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs
Press (1+)
Worked up to 205lbs x 4
@9 - elbow still kinda buggin, popped a couple nsaid’s this morning, no real issues once I warmed up
Press Volume - 5x5 at 170lbs
Incline Bench - 3x5 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs