Bibbyboi's 5/3/1 workout log

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Props Slaps
 5 years ago '04        #101
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Bench Day- 110 x 5, 140 x 5, 165 x 3, 190 x 3, 220 x 3, 245 x 3*
Bench- 255 x 1, 265 x 1, 275 x 1, 280 x 1
Red Band Pressdown- x 60, x 45
 5 years ago '04        #102
enetblazin4eva 4 heat pts
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$11,179 | Props total: 768 768
Good lifts @180ish. Should check out the new 5/3/1 templates..........
 5 years ago '04        #103
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 2 3's Week
Day 4

Squat- 115 x 5, 145 x 5, 170 x 3, 195 x 3, 225 x 3, 250 x 8*
Box Jump- Got up to waist height
Standing long jump- 7'6"

Decided to skip heavy singles. Been playing basketball and my legs need a slight break. Also I've been getting stronger in the legs but seem to have lost some explosiveness. Not getting up as high. Also my standing broad jump is down. Part of it is my weight, another is my knees have been bothering me a little and I've been feeling stiff for some reason. Just started some mobility work. Also throwing plyos back in there. And dieting also. Hopefully that clears it up.


 enetblazin4eva said:
Good lifts @180ish. Should check out the new 5/3/1 templates..........
Thanks. I kind of let myself go so I'm more in the 190ish range right now. Just started dieting. Should be back in the 80's soon.
 5 years ago '04        #104
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 2
1's Week
Day 1-

OHP- 70 x 5, 85 x 5, 100 x 3, 125 x 5, 150 x 3, 160 x 5*
OHP- 100 x 8, 100 x 8, 80 x 10
Side Lateral- 25 x 10 x 4
Face Pulls- Red Band x 10 x 3 sets, Thick Orange band x 10 x 2 sets
BB Curl-95 x 8, 115 x 6, 45 x 40
DB Curl- 25 x 10 x 2
DB Hammer + Skinny Orange Bands- 25 x 10 x 2
 5 years ago '04        #105
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 2
1's Week
Day 2

Deadlift-145 x 5, 170 x 5, 200 x 3, 245 x 5, 280 x 3, 320 x 7*
Pull Ups- 10 sets of 5 reps
BB Bent Over Rows- 155 x 10 x 5
Ab Roller- 2 sets. 1 set of regular forward for 20 reps. 1 set side to side 10 reps each side.

*Had enough for 10 on Deadlifts but gave my back a break. Been having to sit through all my kids games on uncomfortable bleachers and its been aching a little.
 5 years ago '04        #106
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 2
1's Week
Day 3- Bench Day


Bench-110 x 5, 140 x 5, 165 x 3, 210 x 5, 230 x 3, 260 x 5*
Inc BB Bench- 135 x 10, 155 x 10, 165 x 10, 170 x 10, 135 x 13
INC DB Fly- 35 x 10 x 2
Skull Crusher- 35's + curl bar x 10 x 2
Red Band Pressdowns- 112 reps straight.

Bench felt strong today. Had one more in me. Doubt I could have got two. Even incline felt pretty strong.

Usually I go first and the kid that lifts with me will do one more rep than me on certain lifts. So i let him go first on pressdowns and he did 100 straight so I had to sh*t on him for once. lol.
 5 years ago '04        #107
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Touched the rim again today. Nipped it but I'll take that. lol.
 5 years ago '08        #108
GrownmanJ 21 heat pts21
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$4,889 | Props total: 7 7
 bibbyboi said:
Touched the rim again today. Nipped it but I'll take that. lol.
How tall are you?
 5 years ago '04        #109
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
 GrownmanJ said:
How tall are you?
5'8". Still about 190lbs. I'm hoping losing about 10lbs will put me over the rim. That plus heavy squats and deads and more plyos.




This is my deload week. I'm not going to log it because I'm playing it by ear and not trying to break any pr's or anything this week. Also going to throw in plyo's couple times this week. Also increased my standing long jump to 7'11". That's about 5 inches more than a week ago. Hopefully in a few months I'll be at 8'6". That's my goal for right now.
 5 years ago '08        #110
GrownmanJ 21 heat pts21
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$4,889 | Props total: 7 7
Can you grab the rim off vertical, no drop step?
 5 years ago '04        #111
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
 GrownmanJ said:
Can you grab the rim off vertical, no drop step?
Hell no. lol. Right now I have to take a step or two to just barely nip the rim. lol. In high school I came close to dunking. I dunked on a rim that was slightly bent. About 6 months ago I could just about grab the rim.

For the last two or 3 years I been getting in shape right before the basketball season starts then falling off towards the end of it then taking months off. This year I'm sticking with it all the way until I dunk or die. Which ever comes first.
 5 years ago '04        #112
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 3

OHP-70 x 5, 90 x 5, 105 x 3, 120 x 5, 135 x 5, 145 x 7*
Seated DB Press- 55 x 8 x 3
Side Lateral Superset with band Side lateral- 20 x 12 x 2/Mini-Orange band x 12 x 2
DB Rear Delt Superset with Band Face Pulls- 20 x 12 x 2/ Red band x 15 x 2
BB Curl- 75 x 8, 95 x 10
DB Curl- 25 x 10
DB Hammer- 25 x 12
 04-08-2013, 12:33 PM         #113
Infamous B 
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$n/a | Props total:  
word.
 5 years ago '04        #114
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
DL-155 x 5, 180 x 5, 210 x 3, 230 x 5, 260 x 5, 295 x 8*
Pull Ups- 30 total
DB Rows(Kroc Rows)- 95 x 20 x 2
Ab work- Band knee raises x 20 x 2/ band standing curls x 15 x 2

*I'm going to stop well short on Deadlifts from now on. Just trying to give my lower back a little break. Going to start incorporating power cleans again too so I'm going to go a little easier on deads.

Felt like a muthafu*kin animal on the dumbbell rows. Never did high reps like that. Love it.
 5 years ago '04        #115
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Bench Day

Bench 5/3/1- 115 x 5, 145 x 5, 170 x 3, 190 x 5, 210 x 5, 235 x 9*
Inc Bench- 155 x 10 x 3
Over Head DB Ext- 65 x 10 x 2
Thick Orange Band Pressdown- x55
Push Ups- x30, x27, x34 + 5 with my hands on a bench.

I could have had at least 10 on bench today but my lifting partner forgot it was my final work set and started to grab the bar to re-rack it at 5. lol. Threw my groove off. I aint mad though, everyone makes mistakes. Felt like doing push-ups today. Did 3 sets. First 2 I stopped a few short of failure. Then last one i went to failure then did a few with my hands on a bench to force a few more out. Also my diet has been fu*ked. Got sick during my deload week and just ate what ever. Back on my sh*t today.
 5 years ago '04        #116
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Squat Day-

Squat 5/3/1-125x 5, 155 x 5, 185 x 3, 205 x 5, 225 x 5, 245 x 10*
GHR-10 x 2

That's it. lol. Played ball last night. Felt great during squats. I been doing some of the mobility stuff I seen Bryce Lewis doing and man it really helped. I got 10 easy. I could have got at least 3 or 4 more but I really don't like going over 10.

I'm switching my days around next week to make sure I do squats on a day that I'm fresh.
 5 years ago '04        #117
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Missed Monday/OHP day. Just did my Squat day and threw in the 5/3/1 OHP after my Squats.

Squat 5/3/1- 125 x 5, 155 x 5, 185 x 3, 205 x 3, 235 x 3, 260 x 8*
OHP 5/3/1- 70 x 5, 90 x 5, 105 x 3, 120 x 3, 135 x 3, 155 x 6*
Front Squat- 135 x 10, 135 x 15
SLDL- 135 x 10 x 2
 5 years ago '04        #118
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Bench- 115 x 5, 145 x 5, 170 x 3, 195 x 3, 225 x 3, 250 x 5*
Inc DB Press- 60 x 10 x 5
Close Grip 2 board press- 135 x 10, 185 x 10
Press Down- Orange band x 20 x 2


Didn't feel so good on the bench press. Actually did heavier for the same amount of reps before. I did get the recommended reps though so I guess it's ok. Also tried board presses for the first time today. Really liked it. Felt it in my triceps a lot more.
 5 years ago '04        #119
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Wave 3 Week 3
1's Week

OHP- 75 x 5, 90 x 5, 105 x 3, 130 x 5, 155 x 3, 165 x 4*
OHP- 75 x 10 x 5
Side Lateral- 25 x 10 x 2, Drop Set 25 x 10, 20 x 6, 15 x 5, 10 x 10
Face Pull- Orange band x 12 x 3, superset the last set with rear delt raise 20 x 12
DB Curl- 45 x 8 x 2
Preacher Curl- 25's x 10, 45's x 4
 5 years ago '04        #120
bibbyboi 28 heat pts28 OP
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$11,462 | Props total: 2680 2680
Skwatzzzzzz Day

Squats- 125 x 5, 155 x 5, 185 x 3, 225 x 5, 245 x 3, 275 x 4*
Paused Squats- 135 x 10 x 2
Bulgarian Split Squats- 45 x 10 x 2(5 each leg)
SLDL- 135 x 10 x 2
Abs: Banded leg raise superset with banded standing crunch- 3 x 10 for leg raise + 3 x 20 standing crunch
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