Bibbyboi's 5/3/1 workout log

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 5 years ago '04        #1
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bibbyboi 25 heat pts25
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Bibbyboi's 5/3/1 workout log
 

 
Decided to try this out since everyone else seems to have one lol. Just started doing my main lifts 5/3/1 style and i'm playing the accessory by ear right now. I been doing Max-OT and really like it but i just wanted to switch it up a bit. Probably going to stick with 5/3/1 for a few cycles then go back to Max-Ot.

My lifting stats- Squat 241x6, Deadlift 309x3(never tried to do more than 3 reps on deadlift. I could have probably got a couple more at least), OHP- 143 x 6, Bench Press- 245x6, Hangclean- 143 x 3, Snatch- 89 x 5(Literally the first time i have done these), Curled 135x1 messing around.

A couple things, I'm not that interested in size gains that much, mostly strength and explosiveness. Especially with legs and lower back. I'm almost thinking about only doing 3's for deadlifts. I don't really care if i have that christmas tree or anything, just want it to be strong and explosive.

Also after doing chest today i see why people like doing high volume so much. My sh-t was pumped. Felt like an inch or two bigger. lol. Don't know if it actually was but it sure felt like it.

Also a lot of my weights are going to be weird because my gym has mostly metric for some odd reason. smh. Think they saved money going that route.

Monday-

Press- 110 x 5, 125 x 5, 138 x 8
Seated DB Press- 60 x 8, 60 x 8, 60 x 8, 60 x 8
Side Laterals- 20 x 12, 20 x 12, 20 x 12, 20 x 10
Bent over side laterals- 15lbs x 10 ( Was just trying to get my form right. Never really did them before)
Hang cleans- 133x 3, 133 x 3, 133 x 3 (I can do more but I'm really trying to work on being explosive when I do them, also going to try doing them before legs instead)

Tuesday-
Deadlift- 210 x 5, 240 x 5, 275 x 6- Was pretty easy but I pussied out. I hate doing anything more than 3 for deadlift.
Barbell bent over rows- 133 x 10, 133 x 10, 199 x 5, 199 x 6
Wide Grip Pulldowns- 140 x 10, 180 x 6
Close Grip Pulldown- 180 x 4 (Mentally tired for some reason)
Barbell Curls- 89 x 7, 89 x 10
Hammer Curl- 35 x 8
*Not used to the volume yet. Also not going to do biceps on back day anymore.

Wed-Off

Thursday-
Bench Press- 179 x 5, 201 x 5, 225 x 9 (Had a couple more left at the very least but I'm by myself so i f*gged out a bit)
DB Incline- 75 x 10, 75 x 8, 75 x 8, 75 x 8 (Again not used to the volume, mentally tired)
Cable crossover- 15 x 20, 15 x 20, 25 x 8, 25 x 8
Tricep Pushdown- Stack(110 i think) x 6, Stack x 5, 80 x 10, 80 x 10

Tomorrow is my squat day. It's gonna be low bar squat 5/3/1 style then 4 sets of 6-10 front bar squat then if i'm not dead maybe a couple heavy leg press sets.


Last edited by bibbyboi; 08-31-2012 at 05:01 AM..

163 comments for "Bibbyboi's 5/3/1 workout log"

 5 years ago '06        #2
niceguy954 31 heat pts31
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where are your warm up reps??

you normally do 5/3/1/ on compound moves

your deadlift, and bench press squats should have like 6 sets (3 warms 3 regular)


Last edited by niceguy954; 08-31-2012 at 06:36 AM..
 08-31-2012, 08:25 AM         #3
tech5c 
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 5 years ago '04        #4
bibbyboi 25 heat pts25 OP
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 niceguy954 said:
where are your warm up reps??

you normally do 5/3/1/ on compound moves

your deadlift, and bench press squats should have like 6 sets (3 warms 3 regular)
I didn't include them but usually it's a max-ot style warm up. I start with the bar for about 10 then work my way up. Gradually getting heavier i usually go 10, 8, 5, 5, 3, 1. It all really depends on how i feel though.

I also do some rotator cuff stuff before i bench or do shoulders.


Last edited by bibbyboi; 08-31-2012 at 01:58 PM..
 5 years ago '04        #5
bibbyboi 25 heat pts25 OP
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Also I'm 5'8 183-190lbs depending on when i weigh myself. I'm on a 500 calorie deficit and doing IF.
 08-31-2012, 02:59 PM         #6
tech5c 
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 bibbyboi said:
Also I'm 5'8 183-190lbs depending on when i weigh myself. I'm on a 500 calorie deficit and doing IF.
Keeping the lifts heavy while on a calorie deficit is a great way to preserve strength/muscle mass.
 5 years ago '04        #7
bibbyboi 25 heat pts25 OP
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 tech5c said:
Keeping the lifts heavy while on a calorie deficit is a great way to preserve strength/muscle mass.
Yeah I really liked Max-OT for that reason but my bench hasn't been gaining as much as i would like so i figured i'd switch it up a little bit. But man dat pump from doing higher volume was crazy yesterday.
 08-31-2012, 03:55 PM         #8
Sid 6point7 
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Dude.. do the deadlifts until you've got veins poppin' out yer fuccin neck..
 5 years ago '04        #9
bibbyboi 25 heat pts25 OP
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 Sid 6point7 said:
Dude.. do the deadlifts until you've got veins poppin' out yer fuccin neck..
fu*k i know lol...I always feel like such a pus*y after. I'll go for broke next round.


Today's squat day. Played basketball from 7 to 10 last night so I wasn't sure how it was going to go.

Squat(low bar)- Warm up(5 or 6 sets working up) 175 x 5, 197 x 5(felt kind of tough), 221 x10 (was surprised i got that much)
Front Squat- 133 x 10, 133 x 6(wrist/headphone problems), 133 x 8, 133 x 8
Leg Press- 3 plates each side x 6, 4 pl each side x 6, 5 pl each side x 5
Leg Curls- 80 x 20, 100 x 10 First time doing these so i went kind of easy
Calf Raise Machine- 360 x 10, 405 x 10


Man front squats were causing me all kinds of problems. I think the bar i was using was bent or something. I would pick it up and it would rotate and throw me all off. And it kept hitting the damn button on my headphones, pausing my music, finally just put my phone down. And my wrists were hurting like a mofo. Even on regular squats my wrists were bothering me a little bit.

Other than that I felt really good on the last set of squats and on the leg presses. Decided to do leg curls to give my lower back a break from stiff legged deads. I usually do those and will do them next time.
 5 years ago '04        #10
enetblazin4eva 4 heat pts
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Stick with the 5/3/1 warm-up sets and do your a.ssistance work as needed. Dun stress over doing
more reps on the final set. It is recommended to leave 1.5 reps in the tank and not lift to failure considering you meet your prescribed reps.
 5 years ago '06        #11
niceguy954 31 heat pts31
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 niceguy954 said:
where are your warm up reps??

you normally do 5/3/1/ on compound moves

your deadlift, and bench press squats should have like 6 sets (3 warms 3 regular)
ok just making sure..

continue
 5 years ago '04        #12
bibbyboi 25 heat pts25 OP
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So is it really only 3 warm up sets? Or do you do a few really light before those? Just doesn't seem like enough of a warm up imo.

Also i foam roll at home before i leave the house. Takes me about 10-15 minutes to get there. Don't know if that makes a difference.
 09-01-2012, 03:32 PM         #13
Sid 6point7 
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 enetblazin4eva said:
Stick with the 5/3/1 warm-up sets and do your a.ssistance work as needed. Dun stress over doing
more reps on the final set. It is recommended to leave 1.5 reps in the tank and not lift to failure considering you meet your prescribed reps.
I always go balls the fucc out on that last set where you're supposed to do as many as you can do.. Then the next time that same weight comes around on a 3x5, 3x3, or 5/3/1 I always have to beat the previous amount of reps I did. I.E. 3 or 4 cycles ago I hit 135 lbs. for 6 reps on OHP, then last cycle I hit 135 lbs. for 10 reps. I have to check my exact time frame between those two weights, but it's close to that. Something is working, plus I'm growing (physically and mentally) and feeling a lot stronger. I'm not fuccin' around. I almost passed out squatting last night.

As for the a.ssistance exercises, I always do ones that address my weak points. I do a lot of lat work.
 09-01-2012, 03:33 PM         #14
Sid 6point7 
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 bibbyboi said:
So is it really only 3 warm up sets? Or do you do a few really light before those? Just doesn't seem like enough of a warm up imo.

Also i foam roll at home before i leave the house. Takes me about 10-15 minutes to get there. Don't know if that makes a difference.
Yeah, it's really only 3 warm up sets, then 3 working sets. It's all about that last set though.

It's 5x, 5x, 3x for the warm ups.. I always warm up with 2 sets of just the bar itself too.
 5 years ago '04        #15
enetblazin4eva 4 heat pts
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 Sid 6point7 said:
I always go balls the fucc out on that last set where you're supposed to do as many as you can do.. Then the next time that same weight comes around on a 3x5, 3x3, or 5/3/1 I always have to beat the previous amount of reps I did. I.E. 3 or 4 cycles ago I hit 135 lbs. for 6 reps on OHP, then last cycle I hit 135 lbs. for 10 reps. I have to check my exact time frame between those two weights, but it's close to that. Something is working, plus I'm growing (physically and mentally) and feeling a lot stronger. I'm not fuccin' around. I almost passed out squatting last night.

As for the a.ssistance exercises, I always do ones that address my weak points. I do a lot of lat work.
In the end it's your time and body. Since I'm already doing a high-intensity training session before I hit the weight room I prefer to avoid failure. Training at sub-max levels feels like max-effort on 5/3/1 or as I call it 7/5/3......



[video - click to view]

 09-02-2012, 06:56 AM         #16
Sid 6point7 
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 enetblazin4eva said:
In the end it's your time and body. Since I'm already doing a high-intensity training session before I hit the weight room I prefer to avoid failure. Training at sub-max levels feels like max-effort on 5/3/1 or as I call it 7/5/3......



Good point.. You do a lot of other stuff before you hit the weights, and I don't, so I put my max effort in there. I dont always go to failure though, sometimes I go 1rep before. Just gotta beat the previous reps.. Thank god for these deload weeks. All my lifts keep going up, but I haven't done ANY cardio at all in the past 2-3 months.
 5 years ago '04        #17
bibbyboi 25 heat pts25 OP
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Week 2 Day 1

Press- Bar x 10, Bar x 10, 60x5, 80x5, 95x3, 110x3, 125x3, 143x5(Had a few more in me)
DB Press- 65x8, 65x8, 65x8, 65x8
Side Lateral- 20x12, 20x12, 20x12, 20x10
Barbell Curls- 89x8, 111x4, 111x5
DB Curls- 35x8, 20 x 12



Man the gym was packed today. I think I rushed a little bit. With so many people in the gym i felt like I needed to hurry for some reason. It's usually empty. I even rushed my warmups i think. I kind of felt tired by the first work set. IDK I'll take longer breaks next time to see if it helps.

Also I did cleans on this day last week but decided to do it before deadlifts tomorrow. Also moved biceps to today. Much better imo.
 5 years ago '04        #18
bibbyboi 25 heat pts25 OP
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Week 2 Day 2

Hang cleans- A few warm up sets, 133 x 3, 133 x 3
Power Cleans- 133 x 3, 133 x 3, 133 x 3

Deadlift-160 x 5, 190 x 3, 201 x3, 255 x 3, 287 x 8
Chins- Bw x 10, BW x 10
Pulldown- 140 x 6, 100 x 10
Bent Over rows- 133 x 10, 133 x 10, 133 x 10, 133 x 10,
Hanging Leg Raises- BWx4x10

I skipped one of the warm ups for deadlift because i figured since i did powercleans first i would be warm already.

Also I was fu*king spent after the deadlifts. I was gassed trying to do chins so i decided to move to pulldowns but was still gassed as fu*k. lol. But I went one or two before failure. I feel good too.

My gym has a bunch of bent bars that really mess me up when i try to do bent over rows with them. Spend a lot of my energy trying to keep the bar from "rolling". Thinking about switching to db rows next week.
 5 years ago '04        #19
bibbyboi 25 heat pts25 OP
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Wednesday- OFF

Thursday- Day 3 Week 2

Bench- 105x5, 135x5, 160x3, 185x3, 216x3, 240x6
Inc DB Press- 75x10, 75x10, 75x6(wtf?), 75x8
Hammer Press- 45x12, 90x7
Cable X-Over- 20x15, 20x15
Cable Flies- 20x10, 15x12
Cable pushdowns- 25x20, 40x12, 60x10, 80x10, 100x7

240 felt pretty light. Honestly had one or two more left.

Don't know what happened on that 3rd set of incline dbs. lol. sh*t just wouldn't move. lol.

Ended up using the hammer strength press machine because decline barbell wasn't open and i didn't want to wait. Never using that again. lol.

I'm really liking the increased volume compared to Max-OT. Good change of pace and the pump is good too.
 5 years ago '04        #20
bibbyboi 25 heat pts25 OP
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Played ball again tonight. Touched the rim. Almost to my goal of grabbing it. I'm about 2 inches away. Super pumped about that.
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