Bibbyboi's 5/3/1 workout log

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 5 years ago '04        #21
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Day 4 Week 2

Did some light hangcleans to warm up.

Squats-105 x 5, 133 x 5, 155 x 3, 177(supposed to be 180 but fu*king metric weights)x3, 210 x 3, 235 x 10
Front Squats- 133 x 10 x 4
SLDL- 133 x 10, 221 x 5
Power Clean- 133 x 1rep x 4 sets
Leg Ext- 50 x 10 x 3, 50 x 15


I really felt good on that last set of squats. For some reason I push myself way more with this style of training. Feel like an animal.

Was tired on front squats. Really had to push to do all the sets. Was more of a mental/exhausted kind of tired.

Was too tired to do a lot of reps on SLDL. Need to add more rear leg exercises into my routine.

I haven't done leg extensions in probably 10 years. That sh*t was burning like a mofo.

Also just felt like throwing some power cleans in there for some reason. lol.
 5 years ago '04        #22
bibbyboi 25 heat pts25 OP
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Day 1 Week 3

OHP- 65 x 5, 80 x 5, 100 x 3, 120 x 5, 144 x 3, 155 x 4(had at least one more in the tank)
DB Press- 65 x 8 x 3, 65 x9(failed on 10)
DB Lateral Raises- 20 x 12 x 3, 20 x 15
Rear Delt flyes on incline bench- 10 x 10 x 2
Did these right after. But only with the 10's. sh*t was burning.

[video - click to view]


Barbell Curl- 89 x 10, 111 x 5
DB Curl- 20 x 10, 35 x 10
DB Hammer Curl- 40 x 6
 09-10-2012, 06:15 PM         #23
tech5c 
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I fu*king love anything John Meadows.
 5 years ago '04        #24
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Day 2 Week 3

Hangclean- 133 x 3
Power Clean- 133 x 3, 133 x 3, 133 x 3
Deadlift- 160 x 5, 190 x 3, 235 x 5, 270 x 3, 309 x 3*
Chins/pullups- BW x 10, BW x 10, BW x 10, BW x 4 explosive + 4 normal
DB Rows- 85 x 8 x 3, 85 x 14
Hang Snatch- 89 x 1
Hanging Leg Raises- BW x 10 x 2
Reverse Hyperextensions- BW x 10 x 2


First time eating before training in forever. Felt like complete and total sh*t for some reason. Never not training fasted ever again.


Last edited by bibbyboi; 09-12-2012 at 07:21 PM..
 5 years ago '04        #25
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Day 3 Week 3

Bench- 105 x 5, 135 x 5, 160 x 3, 201 x 5, 225 x 3, 255 x 3*
Inc DB Press- 75 x 10, 75 x 10, 75 x 10, 75 x 9
DB Flies- 40 x 10, 40 x 10
Cable x-over- 20 x 15
Dips- BW x 10, BW x 12, BW x 20
Tricep Pushdown- 30 x 10, 60 x 10, 90 x 10, 100 x 4

255 went up pretty easy. Probably could have got 5 or 6 but I don't have a spotter so I was conservative with it.

Was trying to get 10 reps on all 4 sets of db press. Totally failed on that last rep. lol. Next time I'll get it.

Was completely exhausted on that last set of pushdowns. smh.
 5 years ago '04        #26
bibbyboi 25 heat pts25 OP
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day 4 week 3

Forgot my book in the car and I'm too lazy to get it out of there. lol.

Low Bar Squat-245x6*
Front Squat- 133 x 10 x 3
Low Bar Squat- 133 x 10
Leg Press- 3 plates each side x 4, 5pl each side x 3
Leg Curl- 30 x 10, 40 x 10, 50 x 10, 50 x 10, 50 x 10

I played basketball last night. About 3 hrs and ended at about 9pm. I was pretty tired today in the gym. I also took a slightly wider stance and really forced myself to push outwards. Really feel it more in my glutes, hams and hips.

I also almost quit after the first set of front squats. I was seriously exhausted. I actually had to bend over and catch my breath. lol. Ended up doing low bar squats to finish the set. Overall it was super hard but I'm actually proud that i did that much work being so tired. lol.
 5 years ago '04        #27
bibbyboi 25 heat pts25 OP
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Coming up on my first Deload week. Just wondering if i should cut back on the volume or intensity of my a.ssistance work also?
 5 years ago '04        #28
enetblazin4eva 4 heat pts
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 bibbyboi said:
Coming up on my first Deload week. Just wondering if i should cut back on the volume or intensity of my a.ssistance work also?
Volume and intensity for your main lifts and intensity for a.ssistance work.
 09-16-2012, 03:58 PM         #29
tech5c 
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 bibbyboi said:
Coming up on my first Deload week. Just wondering if i should cut back on the volume or intensity of my a.ssistance work also?
You're supposed to cut back on everything.

Personally I only take the deload week if I feel my body needs it. My lifts are staggered tho.
 5 years ago '04        #30
bibbyboi 25 heat pts25 OP
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 enetblazin4eva said:
Volume and intensity for your main lifts and intensity for a.ssistance work.
Thanks.

 tech5c said:
You're supposed to cut back on everything.

Personally I only take the deload week if I feel my body needs it. My lifts are staggered tho.
I was going to skip the deload week but after my last few workouts I'm going to err on the side of caution and take the deload week. I've been physically tired around 2 or 3 pm the last week and even had to take a few naps lol.

Gonna try to go leangains recomp to offset some of the fatigue issues. Been going straight diet for a while now.
 5 years ago '04        #31
bibbyboi 25 heat pts25 OP
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Day 1 Week 4

Deload Week

OHP- 65 x 5, 80 x 5, 100 x 3, 65 x 5, 80 x 5, 100 x 5
Side Lateral- 10 x 15, 10 x 15, 15 x 15, 15 x 15
Rear Delt Raises on incline bench- 10 x 15 x 3
Destroyer set- 20lbs x 30, 10 x 15, 0 weight x 20
BB Curl- 89 x 5, 111 x 6, 121 x 1(ugly)
Hang Clean- 89 x 3, 111 x 3, 121 x 3, 127 x 3, 132 x 3
Hang Snatch- Bar x 1, 56 x 1, 56 x 1, 89 x 1
 5 years ago '06        #32
niceguy954 31 heat pts31
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 bibbyboi said:
Day 2 Week 3

Hangclean- 133 x 3
Power Clean- 133 x 3, 133 x 3, 133 x 3
Deadlift- 160 x 5, 190 x 3, 235 x 5, 270 x 3, 309 x 3*
Chins/pullups- BW x 10, BW x 10, BW x 10, BW x 4 explosive + 4 normal
DB Rows- 85 x 8 x 3, 85 x 14
Hang Snatch- 89 x 1
Hanging Leg Raises- BW x 10 x 2
Reverse Hyperextensions- BW x 10 x 2


First time eating before training in forever. Felt like complete and total sh*t for some reason. Never not training fasted ever again.
you cleaned and deadlift in the same day?? for your hips and back sake separate them bruh ..

wait also a snatch
 5 years ago '06        #33
niceguy954 31 heat pts31
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 bibbyboi said:
Coming up on my first Deload week. Just wondering if i should cut back on the volume or intensity of my a.ssistance work also?
deload week most you go is 80% I believe
 5 years ago '04        #34
bibbyboi 25 heat pts25 OP
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 niceguy954 said:
you cleaned and deadlift in the same day?? for your hips and back sake separate them bruh ..

wait also a snatch
When I clean before squats or deadlifts I'm not going 100%. I'm going pretty light and just working on form. All the 5/3/1 things i read said if you were going to clean you should do them before squats or deads as a warm up.
 5 years ago '06        #35
niceguy954 31 heat pts31
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 bibbyboi said:
When I clean before squats or deadlifts I'm not going 100%. I'm going pretty light and just working on form. All the 5/3/1 things i read said if you were going to clean you should do them before squats or deads as a warm up.
thats true because the clean takes a more toll on your CNS than most and a more complicated lift. Ok I thought your were going 100% on deadlifts afterwards. I would still separate them. You dont feel extra sore the next day?
 5 years ago '04        #36
bibbyboi 25 heat pts25 OP
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 niceguy954 said:
thats true because the clean takes a more toll on your CNS than most and a more complicated lift. Ok I thought your were going 100% on deadlifts afterwards. I would still separate them. You dont feel extra sore the next day?
Wait I go 100% on the deadlifts and squats after, I just use the cleans as a warmup. I'm not pushing myself that hard with the cleans.
 5 years ago '06        #37
niceguy954 31 heat pts31
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 bibbyboi said:
Wait I go 100% on the deadlifts and squats after, I just use the cleans as a warmup. I'm not pushing myself that hard with the cleans.
ok gotcha
 09-18-2012, 10:24 AM         #38
tech5c 
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Deload.

40%, 50%, and 60% of that cycles training max done for 5 reps each set.

So if your training max max was 200 for that cycle you would do 80x5, 100x5, 120x5.

For a.ssistance, cut everything to 50-60%.
 5 years ago '04        #39
bibbyboi 25 heat pts25 OP
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forgot to log a few workouts

Week 4 Day 2
Deadlift-125x5, 160x5, 190x3, 125x5, 160x5, 190x5
Pwr Clean- 133x1x4, 133x5
Pull Downs- 100x10, 120x10, 120x10
DB Rows- 55x10, 65x10, 75x10, 85x10

Week 4 Day 3
Bench-105x5, 135x5, 160x3, 105x5, 135x5, 160x5
Incline BB Press- 135x10x5
Dip- BW x20, BW x 10
Tricep pushdown- 30 x 10, 60 x 10, 90 x 10, 100 x 5, 30 x 20
Hanging Leg Raises- 3 sets of 10. 1 rep parallel 1 rep all the way up

Week 4 Day 4
Skipped because i played ball the night before and was beat

Wave 2
Week 1 Day 1
Press- 65x5, 80x5, 100x3, 105x5, 120x5, 140x10
Lateral raises- 25x12x4
Bent over raises- 25x10x3
Hangcleans- 135x3x5
 5 years ago '04        #40
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Wave 2 Week1 Day 2-

Deadlift- 135 x 5, 160 x 5, 190 x 3, 210 x 5, 240 x 5, 275 x 8

Did some plyos after. Had a real short lifting session. Worked out with the high school basketball team i coach. Didn't have time to do anything other than the 5/3/1 portion.
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