Bibbyboi's 5/3/1 workout log

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Props Slaps
 5 years ago '04        #81
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
 Dubble said:
Much respect from another lil dude.... When you finally throw one down... make sure you get it on video so it lasts forever...
Trust me I will. I seem to get close right before I start coaching, then slack off during the times I coach and a few months after and have to start all over again. This year I slacked off during the season but I'm jumping back on it way sooner than usual. Hopefully by the time the season comes back around I throw one down and impress the kids. lol.
 5 years ago '04        #82
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Day 3
Bench-105*5, 135*5, 160*3, 180*5, 200*5, 225*10
Inc Bench-135*4sets*10 reps
DB Fly- 2 sets 10reps 40lbs
Skull Crushers-2 sets 10reps 65lbs
Close hand/grip Pushups- 2 sets 20 reps, 15 reps

I went kind of easy on the triceps because they were still a little tight from my shoulders day. I was absolutely dying on my close hand push ups. lol. I can usually get a sh*tload when I'm fresh but was struggling big time with 15 lol.
 5 years ago '04        #83
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Day 4-
5/3/1 Squat- 105*5, 135*5, 160*3, 180*5, 200*5, 225*10
Front Squat- 135x10repsx4sets
Band Leg Curls-2sets of 15 reps.
Band a.ssisted GHR- 2 sets 10 reps
Calf Raises- 135 x 10 x 2sets

I was absolutely dying on that last set in the 5/3/1 portion. Sucks having to start over. Also I'm never wearing these running shoes again. Going back to my flat skater type shoes. I could feel it sinking in.

Front squats were actually pretty easy. Surprised me.

I'm definitely going to be sore as sh*t tomorrow though.
 5 years ago '04        #84
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1
3's Week
Day 1

OHP-60 x 5, 80 x 5, 90 x 3, 110 x 3, 125 x 3, 145 x 6*
DB Press- 45lbs x 10 x 4
Lateral Raise- 25 x 12 x 2
Rear Delt Raise/Superset with band facepulls- 25 x 10 x 2 + 10 x 2 facepull
BB Curl- 95 x 8 x 3
DB Hammer Curl- 45 x 6, 25 x 12

Left one or two in the tank on OHP. I was dying on curls for some reason. That third set I cheated on the last two reps of the last set.

Started diet today and am totally failing right now. lol. I'm not that worried though, I usually have a really hard time dieting until I stop being sore after lifting lol. I don't know why but when I'm sore my body just craves food. lol.
 5 years ago '04        #85
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1 3's week
Day 2
DL-135 x 5, 160 x 5, 190 x 3, 205 x 3, 255 x 3, 290 x 10*
Pull Up- 40 total
DB Rows- 90 x 10 x 4


Now lets see if I can refrain from eating like a pig today. lol.
 5 years ago '04        #86
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
messed up


Last edited by bibbyboi; 02-28-2013 at 10:57 AM..
 5 years ago '04        #87
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1 3's Week
Day 3
Bench-105 x 5, 135 x 5, 160 x 3, 185 x 3, 215 x 3, 240 x 8*
Inc BB Bench- 135 x 10 x 4
DB Fly's- 25 x 10 x 3
Band Press down- 25 reps first set, 20 reps second set
OH DB extension- 55 x 12 x 2

Left 1.5-2 in the tank on that last set of 5/3/1. I've never done band press downs for that many reps before but I'm going to from now on. sh*t was on fire and had a nice pump after.

Also my chest just stopped being sore from last week. I hope it doesn't take as long to recover as last time lol.
 5 years ago '04        #88
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1- 3's week
Day 4
Squat-105 x 5, 135 x 5, 160 x 3, 185 x 3, 215 x 3, 240 x 8*
Front Squat- 135 x 10 x 2
Band a.ssisted GHR- 2 x 10
Box Jumps
Standing long jump

IDK what the hell was wrong with me but I was dying in there today. Felt stiff as hell and never really got in the "groove". Hoping it was that I was still a little sore from the last squat day and it could be I need more sleep. Anyway I cut back a little hopefully I don't feel like this next week.
 5 years ago '04        #89
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1
1's week
Day 1
OHP- 65 x 5, 80 x 5, 95 x 3, 120 x 5, 145 x 3, 155 x 5*
DB Press- 45 x 10 x 3, 45 x 12
Lateral Raise- 25 x 10 x 3
Band Face Pulls- 12 reps x 2 sets
BB Curl- 95 x 10, 115 x 4
DB Curl-25 x 10, 45 x 10
Hammer curl-45 x 10

*155 felt pretty good. Left 1 maybe 2 in the tank.
 5 years ago '04        #90
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1
1's Week
Day2

DL- 135 x 5, 160 x 5, 190 x 3, 235 x 5, 270 x 3, 310 x 10*
Pull Ups- 45 total reps
BB Row- 135 x 3 x 10
DB Row- 90 x 2 x 10
 5 years ago '04        #91
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1
1's week
Day 3

Bench- 105 x 5, 135 x 5, 160 x 3, 205 x 5, 225 x 3, 255 x 5*
Inc DB Press- 60 x 10 x 4
DB Fly- 25 x 15 x 2
CGBP- 135 x 10 x 4
Band Press Down- 25 reps, 30 reps

Left one maybe two in the tank on the bench. Absolutely love doing higher rep tricep work now. lol.
 5 years ago '04        #92
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678

[video - click to view]


I'm going to try uploading some videos. Especially the squat and deadlift ones because I think my form is good but I really don't know. lol.

also sorry about the quality. Don't know what happened. I recorded it in 720p.


Last edited by bibbyboi; 03-07-2013 at 05:20 PM..
 5 years ago '04        #93
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 1
1's week
Day 4

Squat- 105 x 5, 135 x 5, 160 x 5, 205 x 5, 225 x 3, 255 x 8*
Front Squat- 135 x 10 x 4
Leg Ext- 20lbs+ Red mini band x 12 x 2
Leg Curls- 20lbs + red mini band x 12 x 3

So after this wave, I'm a few reps stronger in every lift than when i started it the first time. Except for squats on my 3's week. IDK what the fu*k was wrong with me that day but it felt horrible.

I'm feeling pretty good so I'm going to skip this first deload week. I might cut back on some of the a.ssistance work if I need to though.

Also I might add in some heavy singles somewhere. It took me a few reps to get used to the squats today on the heavy set. After the third rep it was all good. First three felt like I've never squatted before. lol.

Also been playing a lot of basketball lately and haven't been doing any sort of dieting but I lost 4 lbs this week.


Last edited by bibbyboi; 03-08-2013 at 04:28 PM..
 5 years ago '04        #94
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
WAVE 2
Day 1
5's week

OHP 65 x 5, 85 x 5, 100 x 3, 115 x 5, 130 x 5, 140 x 8*
DB Press- 45 x 10 x 5
Side Lateral- 25 x 10 x 2
Facepull- Red Band x 15, Orange band x 15 x 2
BB Curl- 95 x 10, 95 x 7, 65 x 10
DB Curl- 25 x 10
Hammer Curl- 25 x 10

Woke up late so I kind of rushed a little bit. Still stoked I got 140 for the same amount of reps as I got 135 the first wave. My bi's were dying after that first set of curls.

Been kind of sick too. Gonna rest my a.ss off for the rest of today and hopefully pull like a mad man tomorrow.
 5 years ago '04        #95
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 2 5's Week
Day 2

DL-145x 5, 170, 5, 200 x 3, 220 x 5, 250 x 5, 285 x 11*
BB Row- 155 x 10 x 4
Shrugs- 205 x 8, 155 x 15
Laying Band Knee Raises- x 10, x 12, x 30

Cut back on the accessory work today. Didn't get enough sleep and I was dying after the deadlifts. Also the band knee raises are a awesome ab exercise. fu*king abs were blasted.
 5 years ago '07        #96
r.burgundy 16 heat pts16
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$40,198 | Props total: 5335 5335
 bibbyboi said:


I'm going to try uploading some videos. Especially the squat and deadlift ones because I think my form is good but I really don't know. lol.

also sorry about the quality. Don't know what happened. I recorded it in 720p.
it looks like u work out in a storage closet
 5 years ago '04        #97
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
 r.burgundy said:
it looks like u work out in a storage closet
lmao!!! It kind of is. It's the schools gym that I coach basketball at. We there's a stage and this back storage area. We store the weights back there and for bench I usually only bring the weights to the front of the storage area so I don't have to carry them so far. Other stuff I bring them out on to the stage. But yeah the gym is a sh*t hole. We only practice there. We play our games in a real nice gym.
 5 years ago '04        #98
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 2 5's week

Day 3

Bench-110 x 5, 140 x 5, 165 x 5, 185 x 5, 205 x 5, 230 x 10*
Inc BB Bench- 145 x 10 x 5
Band Press Downs- x 50, x 30, x20

Forgot to log this in. I had been feeling like sh*t on Monday and Tuesday but rested like a mofo on Wednesday and felt pretty good on Thursday. Good thing because i was thinking i made a mistake not deloading lol. Man band pressdowns for high reps are my new sh*t. Love them sh*ts.


Day 4
Squat- 115 x 5, 145 x 5, 175 x 3, 195 x 5, 215 x 5, 235 x 10*
Front Squat- 155 x 10 x 2

Played Basketball last night. A sh*t load of games. Decided to just go balls out on 5/3/1 portion and a couple front squats then some mobility work.
 5 years ago '04        #99
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 2 3's week
Day 1
OHP- 65 x 5, 85 x 5, 100 x 3, 115 x 3, 130 x 3, 150 x 3*
OHP- 155 x 1, 160 x 1, 165 x 1, 170 x 1, 185 x 1
BB Curl- 95 x 8 x 3
DB Curl- 35 x 10 x 2
DB Hammer Curl + Red Band- 20lbs x 12
Side lateral- 25 x 12 x 2
Facepulls- Red Band x 25, Red Band x 40

Decided to throw in some heavy singles this week. 185 is a pr for me right now. Pretty happy with it. My main goal is to get it for 5+ reps and be able to do over my bodyweight for one.
 5 years ago '04        #100
bibbyboi 28 heat pts28 OP
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$11,461 | Props total: 2678 2678
Wave 2 3's Week
Day 2
DL- 145 x 5, 170 x 5, 200 x 3, 215 x 3, 265 x 3, 300 x 3*
DL- 315 x 1, 335 x 1, 365 x 1, 410 x 1
Ab roller


410 is literally all the weight we have were I workout. :(. Felt good.
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