Bibbyboi's 5/3/1 workout log

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Props Slaps
 5 years ago '04        #61
enetblazin4eva 4 heat pts
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$11,116 | Props total: 597 597
 bibbyboi said:
I only really cut back on the a.ssistance this last week. The rest I pretty much did big but boring plus a couple other lifts but didn't log them.

I will be picking up with the a.ssistance work from here on out. Also going to cut or at the very least maintain my weight and work a lot more on plyo's. I have to dunk before I'm too old to even have a chance.
Whats yo height & weight at? One or two feet take off?
 5 years ago '04        #62
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Squat- 105*5, 135*5, 155*3, 195*5, 220*3, 245*10
Front Squat- 135*10*4
Hang clean- 135*3, 185*1

Finally hit one of my goals of cleaning 185. New goal 205 coming soon!!!!
 5 years ago '04        #63
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
 enetblazin4eva said:
Whats yo height & weight at? One or two feet take off?
I'm 5'8" and around 180 to 190 depending on when I weigh myself. Going to cut this next week and do more plyos.

I like 2 foot take offs better but I jump about the same height either way. I haven't tried rim grabs in a while but the last time I tried I was like half an inch away from grabbing it. I figure lose some weight and add more plyos should get me pretty close to dunking.
 5 years ago '04        #64
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
My new motivation. Skip to 4:07. Those huge a.ss dudes are getting up. If they can get up like that I should be able to get up high enough to dunk.


[video - click to view]

 5 years ago '04        #65
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Just did accessory work on my deload week. Not going to post it.

Wave 3 Week 1
OHP-70 x 5, 85 x 5, 105 x 3, 110 x 5, 125 x 5, 145 x 9*
Side Lateral- 30 x 10 x 5
Rear Delt raise- 30 x 10 x 3
Barbell Curl- 95 x 8 x 2, 115 x 5
DB Curl- 30 x 10 x 2
DB Hammer Curl- 30 x 10
 5 years ago '04        #66
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Wave 3 Week 1

Deadlift- 145 x 5, 165 x 5, 195 x 3, 210 x 5, 245 x 5, 280 x 10*
BB Bentover Row- 145 x 10, 145 x 10, 165 x 10, 195 x 10
Pull Ups- BW x 5, BW x 5, BW x 10, BW x 5

I was seriously dead on pullups. I can usually get 10 for the first few sets but damn i couldn't even get 6 the first two. Weird. Deadlift felt easy today. I'm actually cutting again so I'm going to see if my lifts go down with my bodyweight. Hopefully it at the very least stays the same.
 5 years ago '04        #67
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Wave 3 Week 1

Bench- 110 x 5, 140 x 5, 165 x 3, 180 x 5, 205 x 5, 230 x 10*
Bench- 155 x 10 x 5
Close Grip Bench- 155 x 10, 135 x 8 x 4
DB Fly- 35 x 12, 35 x 10 x 2

Felt good on bench. Was watching some westside and elitefts videos and they said to try and pull the bar apart when you bench and it really did feel better.

I was dead on close grip. Tris were on fire. Decided to back off on the intensity a little bit for this week.
 5 years ago '04        #68
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Wave 3 Week 1

Squat- 110 x 5, 140 x 5, 165 x 3, 180 x 5, 205 x 5, 230 x 12*
Front Squat- 135 x 10, 145 x 10, 155 x 10
SLDL- 215 x 10 x 3
Power Cleans- 145 x 3 x 5 sets
 5 years ago '04        #69
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
3's week

OHP- 70 x 5, 85 x 5, 105 x 3, 120 x 3, 135 x 3, 150 x 5*
OHP- 105 x 10 x 2
Lat Raise- 25 x 10 x 3
Rear Delt Raise- 25 x 10 x 2
BB Curl- 95 x 8 x 3
DB Curl- 25 x 10 x 4

Felt super weak for some reason. Lifted way later than usual and by myself so that might have something to do with it.
 5 years ago '04        #70
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Deadlift- 145 x 5, 165 x 5, 195 x 3, ??? x 3, ??? x 3, 295 x 10

Left my book so i don't remember what the 1st two work sets were with but I'll fill it in later. Felt pretty easy today.

Didn't have time to do any accessory work today. I'll throw it in after chest and cut back on the volume for chest.
 5 years ago '04        #71
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Bench Day-
5/3/1-110 x 5, 140 x 5, 165 x 3, 190 x 3(accidentally skipped this set), 220 x 3, 245 x8*
Bench-155 x 10 x 5
CGBP- 135 x 8 x 5


Squat-
5/3/1-110 x 5, 140 x 5, 165 x 3, 190 x 3, 220 x 3, 245 x 10*
Front Squat- 135 x 3, 155 x 3, 185 x 3, 205 x 3
 5 years ago '04        #72
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Wave 3 Week 3- 1's week

OHP-70 x 5, 85 x 5, 105 x 3, 125 x 5, 145 x 3, 160 x 5*

Left about two in the tank on that last set. Didn't get a chance to do accessory work but will do it today. I'm actually going to have a couple hours to workout.
 5 years ago '04        #73
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
5/3/1 Deadlift- 130 x 5, 165 x 5, 195 x 3, 240 x 5, 275 x 3, 310 x 7*
Bent over rows- 145 x 10 x 5
Pull Ups- 15
Power Clean- 145 x 1, 165 x 1, 195 x 1, 205 x 1, 215 x fail

Side lateral- 25 x 10 x 3
Rear delt raise- 25 x 10 x 3



Actually had a couple more on deadlift but I was saving some in case i had to play against the team i coach later. Also happy as fu*k that I got up 205 on the power clean. Hit my goal. Next up 215.
 5 years ago '04        #74
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Another question. Can i do speed/band work during my deload weeks instead of the deload weights?

I would be doing very light weights at maximum velocity ala Louie Simmons. 5-9 sets of 3 reps with 50% or less of my working max.

The school i coach at ordered some a bunch of bands and I want to try them out and get used to them so I can teach my players how to use them properly.

Just wondering if it would be too much for a deload week.
 5 years ago '04        #75
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Haven't had time to log my workouts.

1's week

Bench- can't find my book right now but I know i did 260 x 5
Squat- Skipped. I've been having to scrimmage against the bball team i coach and my legs need a break.

Deload week.
Did some speed work. Finally got some bands in. Really like the accommodating resistance. Also did some heavy singles. All the way up to 285 on bench. Been doing box squats. Got 300 easy which is weird because usually box squats are harder for me because of the pause on the bench. Curled 145 x 1 easy too. Weird since i haven't really been doing that much for bi's.

I'm seriously thinking of changing my routine now that i got the bands.

Or is there some way to work them into a 5/3/1 routine?
 5 years ago '04        #76
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Bumping back from the dead.

Haven't had the time to do a steady routine the past couple months or so. I coach high school basketball and pretty much just jumped in when i could. Had them doing a Starting strength type routine. I jumped in when I could. Didn't want to take up too much of their time.

We also got some bands in. fu*king love them. Going to start back at zero on 5/3/1 then after the first wave I'll throw in some band work.

Also stopped IF and dieting altogether due to me having to practice with the boys almost everyday. sh*t really made my appetite go crazy and I wanted to make sure I had enough energy to play hard against them. I ended up gaining about 10lbs, all fat. But I'll be back to counting calories and macros and IF also.

Anyway I'm starting back up tomorrow or tuesday. Going to post what it'll consist of here so I have another place I can find it just in case.

Wave 1 Week 1
Day 1
OHP-60*5, 80*5, 95*3, 110*5, 125*5, 135*5+
DB Press- 4sets*8-10 reps
Lateral Raise- 3 sets-10-15 reps
Rear Delt- 3 sets- 10-20 reps

Day 2
Deadlift-135*5, 160*5, 190*3, 210*5, 240*5, 275*5+
BB Row- 135*4*8-12reps
Pull Ups- 4 sets 5-10reps
BB Curl- 3 sets 8-10 reps
DB Curl- 3 sets 8-10 reps

Day 3
Bench-105*5, 135*5, 160*3, 180*5, 200*5, 225*5+
Inc Bench-135*4*8-10 reps
DB Fly- 2-3sets 10-15 reps
Skull Crushers/Band Pushdowns-3 sets 10-15 reps
Diamond Pushups- 3 sets with 2 in the tank

Day 4
Squat-105*5, 135*5, 160*3, 180*5, 200*5, 225*5+
Front Squat-135*4*8-10reps
SLDL-3 sets 8-10 reps
Power Clean- 3 sets 1-3 reps
 5 years ago '13        #77
Dubble 
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$172 | Props total: 18 18
Much respect from another lil dude.... When you finally throw one down... make sure you get it on video so it lasts forever...
 5 years ago '10        #78
lboog1423 297 heat pts297
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$34,161 | Props total: 15707 15707
someone care to exaplain 5/3/1?
 5 years ago '04        #79
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
Day 1
OHP-60*5, 80*5, 95*3, 110*5, 125*5, 135*8
DB Press- 4sets 45lbs 10,10,8,8
Lateral Raise- 25lbs 2x12reps
Rear Delt- 25lbs 2x12
BB Curl- 95 3x8
DB Curl- 25 3x12

Day 2
Deadlift-135*5, 160*5, 190*3, 210*5, 240*5, 275*10
BB Row- 135*4*10
Band Pull Downs-4x10 gray band
Weighted Leg lift-15lbs 3x12
Weighted sit up- 35lb 1x12
Barbell swings-55lbsx12, 90x8


Man I can tell I haven't lifted in a long time because my hands are raw as fu*k right now. lol.
 5 years ago '04        #80
bibbyboi 25 heat pts25 OP
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$11,224 | Props total: 2222 2222
 lboog1423 said:
someone care to exaplain 5/3/1?
It's a powerlifting routine. You use certain percentages of your 1 rep max. It changes from week to week. It's a real good way to get past sticking points. I really like it because it's flexible enough to let you maximize strength gains while also throwing in some bodybuilding type workouts.

I do 5/3/1 for my first set then do a basic bodybuilding/hypertrophy workout right after. Best of both worlds imo.
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