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Belskie
01-20-2010, 12:26 PM
I'm eighteen years old and have been training for about three years now. I have done 5/3/1 before and for the last few months have done p90x. I am looking to get back in the gym and starting moving some iron.
I am modifying the 5/3/1 with a little extra accesory work and a decent amount of cardio and athletic training

Monday
Deadlift 3 sets
Deadlift 5 sets 60% x 10
5 sets of pullups fifth one is assisted
Abs

Pm cardio

Tuesday
Plyometrics

wednesday
Boring but big for bench
bench 3 sets
bench 5 sets 60% x 10
Bicep curls DB 3 sets
Weighted Tricep dips 3 sets
Barbell Curl sets
Overhead tricep extension 3 sets
pm cardio

Thursday
Plyometrics

Friday
Squat 3 sets
Squat 5 sets 60% x 10
Leg press 1-6 plates 6-1 plates
Calf Raises 150-300 300-150 20 pounds intervals
ABs

Pm cardio

Saturday
30 min hiit cardio

Sunday 45 minutes yoga and ligth cardio

The workload is a decent amount, but a i recover pretty well and size and strength are only secondary goals. I want to keep physcially fit for athletics. Diet is going to be the biggest problem and something I could really use some help with

DOA
01-20-2010, 01:15 PM
Where's your military day? And the bench day seems killer

Belskie
01-20-2010, 06:38 PM
Where's your military day? And the bench day seems killer

I think honestly I can handle the bench day. I'm not really sure what to do with the military presses. I think with everything else I have four days in the gym might be too much. I'm thinking about attaching it to another day, but im not really sure

DOA
01-20-2010, 06:44 PM
Just roll it over to the monday, Just Wendler intended for many people to do it this way he even shows that It can be done as both a 3 and 4 day routine. I am currently doing the 3 day which I just described

Belskie
01-20-2010, 07:25 PM
Just roll it over to the monday, Just Wendler intended for many people to do it this way he even shows that It can be done as both a 3 and 4 day routine. I am currently doing the 3 day which I just described

So like week one would be

Monday deadlift

Wed bench

Fri Squat

then the next week

mon military press

wed deadlift

Fri bench

etc....

I believe you said this is what you do. How do you feel it works? Do you still only do three weeks untila deload? and what is like one some weeks not doing one the main lifts? I always feel like i'm missing out when I dont get a chance to work a lift during the week. With this wouldn't i only be hitting the lifts twice in a three week period?

DOA
01-20-2010, 07:58 PM
The SPBR is modeled exactly like that and I loved it i am currnetly on my week of 5/3/1 and I already like it so YA. I guess

dballer
01-21-2010, 03:46 PM
Good luck with your goals bro! GO HARD!

Belskie
01-24-2010, 12:29 PM
My 1rm's which i tested this week are as follows(lbs):

Bench 165
Squat 210 These are much deeper than I have ever done before.
Deadlift 230
Military Press 110

ehopkins932
01-24-2010, 12:36 PM
Im on my 4th cycle. Good luck with it bro, but dont kill yourself on the accessories or on your off days. 5 sets of 10 at 60% is a lot so keep that in mind. The goal is for your main 4 lifts to go up. I also do 3 days a week and carry the 4th day over to the next week. You deload after the cycle is over (takes 4 week and 5th week is deload) this way.

Belskie
01-24-2010, 04:11 PM
ok that makes sense so the reps 5,3, or 1 is detirmined by the number of times you have done the lift rather than the week. So like if bench was my fourth lift I would do five reps the first time i did it even though its in the second week?

And after looking at what i wrote down here I am definitely going to cut down on a lot. Stick closer to the basic program. I think it was just a bit of youthful over exuberance at the start of a new program

ehopkins932
01-24-2010, 08:51 PM
Do it exactly as it says in the book, Jim Wendler knows his shit. Your questions seem like you dont have a book itself....you should buy it. Its only 20 bucks and will be probably be the best 20 bucks you spent next to birth control.

Belskie
01-24-2010, 10:03 PM
Do it exactly as it says in the book, Jim Wendler knows his shit. Your questions seem like you dont have a book itself....you should buy it. Its only 20 bucks and will be probably be the best 20 bucks you spent next to birth control.

Nah i have the book. I just am used to four days a week and haven't read it in about a year.

Belskie
01-25-2010, 11:54 AM
Question about ab work. I realize the heavy lifts will pretty much give me all the stabilization I need, but in terms of looking good at the beach what is reccomended? Just crunches and hanging leg raises?

Belskie
01-25-2010, 06:40 PM
Got my deads in today

175 x 5
185 x 5
195 x 5

115 x 10
95 x 10 x 4 sets

Pullups
3 sets of eight

Assisted Pullups
15 x -52
17x -76

Belskie
01-26-2010, 07:50 PM
I decided to bench today because I am donating blood tomorrow.

130 x 5
135 x 5
140 x 8

70 x 10 x 5

Weighted Tricep dips
50lbs x 5 x 3sets