Bibbyboi's 5/3/1 workout log

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 4 years ago '04        #141
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
22 March Max upper
Bench- worked up to 225x10
BB Row- 135 x 10 x 5sets
Close grip bp- 135 x 10, 185 x 6, 185 x 4

Stoked I got 10 reps on 225. Was only going for 5+. Felt pretty light except for the last rep. Time to adjust my training maxes. When I started back up about a month ago I was struggling to get 225 for 2 Lol.

Also it was a semi short workout since I had some things to do.


Last edited by bibbyboi; 03-22-2014 at 01:11 PM..
 4 years ago '04        #142
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
23 March Max Lower

Squat- 260 x 6. Went up pretty easy but my lower back is my weak point now. I need to really start with the deadlifts.
Bulgarian Split Squat- 25lb dbs x 10 x 4
Leg Press- 2 plates each side x 20 reps, 3 plates each side x 15 reps
GHR- BW x 10 x 4
Leg curls- 2 x 10

This will be my last week doing this style of training. Going back to 5/3/1. Just wanted to get some decent strength before going back into 5/3/1. Probably going to start off with the staggered BBB template then adjust after the first wave or two.


Last edited by bibbyboi; 03-24-2014 at 12:32 PM..
 4 years ago '04        #143
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
25 March Hyper Upper

Inc DB Press- 60 x 10, 70 x 10, 70 x 10, 70 x 10, 60 x 10
Hammer Pulldown Machine- 2plates x 10 x 4, 2 plates + 10 x 10
Tricep Punchdowns- x 25(Standing), x 20(Kneeling)
Tricep pressdown- x10
Side Laterals- 3 x 15
BB Curl- 65 x 10 x 2
DB Curl- 35 x 10

Did some HIIT. 10 70 meter sprints.


Last edited by bibbyboi; 03-25-2014 at 05:09 PM..
 4 years ago '04        #144
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
31 March 2014 Wave 1 Week 1 Day 1 Squats

Back on my 5/3/1 sh*t and I did not start off strong. Went out on Saturday and am still tired. Also I usually hit the gym at about 430 am but got there closer to 5am and someone was using the squat rack to do decline bench. I don't blame him, the gym needs to get a decline bench and another squat rack. Might actually change gyms because of this. They have all this other cool stuff though so I'm hesitant to leave. I was going to switch to deadlifts instead and half way through my warm ups the squat rack opened up. Anyway

Squat- 5 x 145, 3 x 170, 5 x 185, 5 x 215, *7 x 240
Deadlift- 135 x 10 x 5sets

Rushed through the squats. Got 260 x 6 just last week. smh. It's ok though I got the required reps. Haven't deadlifted seriously since getting injured. Not looking forward to the heavy deadlift day.


Last edited by bibbyboi; 04-04-2014 at 02:59 AM..
 4 years ago '04        #145
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
1 April 2014 Wave 1 Week 1 Day 2 Bench

Went to the gym at 9pm tonight. Usually go at 4-5am but didn't wake up. I realized tonight that I like going early in the morning better than later in the day. Which is something I never thought would happen. lol.

Bench-110 x 5, 135 x 5, 165 x 3, 180 x 5, 205 x 5, 230 x 7*
OHP- 65 x 10 x 5 sets
DB Row- 70 x 10 x 5 sets

Bench was weak as fu*k today. I did 225 for 10 about a week ago pretty easy. At least I got the prescribed reps. First time OHPing since the back injury. sh*t was real light for the first two sets. Then it started burning like a mofo. lol. I was going to start with a heavier weight. I'm glad I didn't.


Last edited by bibbyboi; 04-04-2014 at 02:59 AM..
 4 years ago '04        #146
Prjhov03 
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$1,577 | Props total: 27 27
Great work homie! Keep up the good work!!!
 4 years ago '04        #147
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
3 April 2014 Wave 1 Week 1 Day 3 Deadlift Day

DL- 5 x 100, 5 x 125, 3 x 150, 5 x 160, 5 x 185, 10* x 210
Squat- 145 x 10 x 5 sets
Hanging Leg Raises-bw x 10 x 5 sets

First time seriously deadlifting. Feel like such a homo lifting so light but I really need to work back into it slowly. I could have got 15-20 if I really wanted to.
Squats felt easy. I was originally going to start heavy and pyramid down and decided against it at the last minute. Wish I would have kept it now.
Hanging leg raises sucked. Was hanging from the pull up bar trying not to swing. lol.
 4 years ago '04        #148
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Wave 1 Week 1 Day 4 OHP

OHP- 5 x 50, 5 x 65, 3 x 75, 5 x 80, 5 x 95, 12* x 105
Bench Press- 205 x 10, 205 x 6(wtf), 185 x 10, 160 x 10, 160 x 10
Chin Ups/Pull Ups- 50 Total

OHP felt pretty easy considering I haven't really done them in about a year.

Bench the first set felt good, second I just mentally quit. Was supposed to use 180 on the third set but went 185 to make up for it. Then the next two sets were the heaviest 160 I've ever done lol.

I really need to work on my pull ups. Couldn't get more than 5 at once. Even used the pull up a.ssist machine to get in all the reps. First time I've ever done that.

Overall my first week back on 531 is done and I feel great. Might throw in an extra day for bodybuilding type lifts. Side laterals, biceps etc.
 4 years ago '04        #149
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Wave 1 Week 2 Day 1 Deadlift

DL-5 × 100, 5 × 125, 3 × 150, 3 × 175, 3 × 200, 6* × 225
Leg Press- 5 x 10
Leg Curl- 5 x 10

Dude was in the squat rack so I switched to deadlifts today instead of squats. Did some kettlebell swings to warm up. Not sure if it was that or what but my back was sore as hell in between sets. Especially changing the weights out. It was fine during the lifts but after was terrible. Probably not used to the deads yet. Could have got well over 10 but decided to be conservative with it till next wave or whenever i feel completely confident.
 4 years ago '04        #150
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Wave 1 Week 2 Day 2 Bench 3's

Bench- 5 x 110, 5 x 135, 3 x 165, 3 x 190, 3 x 220, 6 x 245*
OHP- 10 x 95, 10 x 95, 10 x 80, 10 x 75, 10 x 75
DB Row- 10 x 80 x 5

Left 1 maybe 2 in the tank on bench. OHP no matter what the weight was started feeling really heavy after 5 lol.
 4 years ago '04        #151
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Squat 3's Wave 1

Squat
5 × 115, 5 × 145, 3 × 170, 3 × 200, 3 × 225, 10* × 255
deadlift
10 × 135, 10 x 155, 10 x 175

GHR
X 10, Red band x 10

leg curl
10 × 135, 10 × 180, 10 × 210


Squats went up easy. Had 2 more at least. Was really in the zone today on squats. Deadlifts I cut short because my back was super sore in between sets.
 4 years ago '04        #152
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Week 2 Wave 1 OHP 3's

OHP
5 × 50 [2.5]
5 × 65 [10]
3 × 75 [10,5]
3 × 90 [10,5,5,2.5]
3 × 100 [25,2.5]
11* × 110 [25,5,2.5]
bench press
10 × 205 [45,35]
10 × 205 [45,35]
10 × 180 [45,10,5,5,2.5]
10 × 160 [45,10,2.5]
10 × 160 [45,10,2.5]
chin-ups
10 × 
10 × 
10 × 
10 × 
10 × 

Need to recalculate my OHP's next wave. I wasn't sure what I could do on them since I haven't done them in a year. Also bench felt a lot easier today. Got the 205 for an easy 10 on both sets. I need to work on pull ups. Still needed the a.ssist machine to finish them.
 4 years ago '04        #153
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Wave 1 Week 3 Day 1 Deadlift

Deadlift
5 × 100
5 × 125
3 × 150
5 × 185
3 × 210
8* × 235
Squat
10 × 145
10 × 145
10 × 145
10 × 145
10 × 145
Ab Roller
x15
x15
x15
x15
x15


Still getting over the mental aspect of hurting my back. The weight was light. Definitely going to up my training maxes next wave.

Was supposed to do this tomorrow but I wouldn't have time to. Glad I did it. First time training fasted in a long time. Have to get back to that somehow.
 4 years ago '04        #154
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Played some ball tonight and did some "prowlers" afterwards. Did 3 down and back full court. I forgot how hard the sh*t is. lol.
 4 years ago '04        #155
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Bench press
5 × 110 [25,5,2.5]
5 × 135 [45]
3 × 165 [45,10,5]
5 × 205 [45,35]
3 × 230 [45,45,2.5]
4* × 260 [45,45,10,5,2.5]
OHP
10 × 95 [25]
10 × 95 [25]
10 × 80 [10,5,2.5]
10 × 75 [10,5]
10 × 75 [10,5]
dumbbell row
10 × 90
10 × 90
10 × 90
10 × 90
10 × 90


Kind of surprised I got 260 for an easy 4. For sure had one more in me, maybe two.
 4 years ago '04        #156
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Missed Squat day yesterday so I threw it in with OHP day. I don't know how some of you are lifting for 2+ hrs 4-5 days a week. I was good until half way through the bench sets. After that I was spazing out and losing focus like a mofo. Decided against Deadlifts. Just wanted to give my lower back a little break. It's been tight even when I'm playing basketball.

Also next week is my deload week, debating if I should even deload or just hit up wave 2. I'll see how i feel on Sunday.


Squat
5 × 115 [35]
5 × 145 [45,5]
3 × 170 [45,10,5,2.5]
5 × 215 [45,35,5]
3 × 240 [45,45,5,2.5]
5* × 270 [45,45,10,5,5,2.5]

OHP
5 × 50 [2.5]
5 × 65 [10]
3 × 75 [10,5]
5 × 95 [25]
3 × 105 [25,5]
7* × 120 [35,2.5]

GHR
10 × bw
10 × orange band
10 × orange band

Bench Press
10 × 205 [45,35]
10 × 205 [45,35]
10 × 180 [45,10,5,5,2.5]
10 × 160 [45,10,2.5]
10 × 160 [45,10,2.5]

chin-ups
10 × 
10 × 
10 × 
10 × 
10 × 
 4 years ago '04        #157
enetblazin4eva 4 heat pts
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$11,116 | Props total: 597 597
 bibbyboi said:
Also next week is my deload week, debating if I should even deload or just hit up wave 2. I'll see how i feel on Sunday.
Go for 6 week cycles & get some oly shoes :arnoldcigar2:
 4 years ago '04        #158
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
 enetblazin4eva said:
Go for 6 week cycles & get some oly shoes :arnoldcigar2:
I'm seriously thinking about it. The going one more wave, not the Oly shoes. I missed today though. Not sure if I should hit DL's tomorrow or skip and hit bench. Ah decisions decisions.
 4 years ago '04        #159
enetblazin4eva 4 heat pts
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$11,116 | Props total: 597 597
 bibbyboi said:
I'm seriously thinking about it. The going one more wave, not the Oly shoes. I missed today though. Not sure if I should hit DL's tomorrow or skip and hit bench. Ah decisions decisions.
Might aswell DL if there is no pain
 4 years ago '04        #160
bibbyboi 25 heat pts25 OP
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$11,221 | Props total: 2219 2219
Wave 2

DAY 2
Bench Press
5 × 110 [ 25, 5, 2. 5]
5 × 140 [ 45, 2. 5]
3 × 165 [ 45, 10, 5]
5 × 180 [ 45, 10, 5, 5, 2. 5]
5 × 210 [ 45, 35, 2. 5]
10* × 235 [ 45, 45, 5]

Hammer Row
90 x 10 x 5

Face Pulls

x 15, x 15, 20


Got to the gym and it was kind of packed today. Only a bench was open so I took that as a sign. My legs are sore from basketball yesterday anyway so it was probably a bless in da sky.

I think instead of a full on deload I'll cut back on BBB accessories and deadlifts this 5's week. Back to playing ball 2-3 times a week. Need to get adjusted to playing and lifting.
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