5/3/1 Manual

[TheKillerChicken]

^ can you please define training like a bodybuilder??

Probably means bodypart splits, isolation training, high reps, and stuff like supersets, drop sets, etc.

FWIW there is a 5/3/1 for Bodybuilding template.

[blakedaddy]

I have nothing against bodybuilders, what makes me shake my head is when people always believe they need to do "bodybuilding" to improve how they look.

[TheKillerChicken]

IMO BB-style is useful if you have lagging bodyparts and want to get that consistent swoleness from top to bottom. For example, the basic movements have given me jacked posterior chain but my chest and biceps are only semi-jacked. So now I have to do some BB sets to get maximum jackage on my chesticles and broceps.

[blakedaddy]

^ here's something to think about:

for lagging bodyparts, instead of doing a ton of movements, why not just pick one (or two) quality movements and focus on producing maximal tension every rep and go high on volume??

[TheKillerChicken]

That's actually what I do: 4-5 added back off sets of bench (going from 90%-80% of workset weight), then 4-5 sets each for broceps and forearms.

[Eman_resU]

perhaps post vids of how you bench and overhead press

hey coach, finally got my hands on a cam.. mind if i pm you links to my vids?

i may still probly need help..

it felt ok for a while but looking at it live, kinda awkward looking.. lol

[military_press]

hey coach, finally got my hands on a cam.. mind if i pm you links to my vids?

i may still probly need help..

it felt ok for a while but looking at it live, kinda awkward looking.. lol

why not post it here?

[blakedaddy]

definitely post it here if possible so a lot of us can give you our 2 cents

[aeneas]

On 5/3/1 deload week.

I'm now on week 12 of my 5/3/1; so far the progress is good. Week 12 is supposed to be my deload week; can i just simply skip this week and not work out at all and then by next week i plan to use it as some sort of re-assessment week - to check my max lifts and then adjust my 5/3/1 after that, so that two weeks from now its as if im restarting 5/3/1 but basically using my new maxes.

[blakedaddy]

^ why would you want to do that?

[aeneas]

Week 12 - i'm so busy with work at the moment and really cannot spare a time for gym.

Regarding re-assessment, just to revalidate if my calculation in my excel for the lifts are still correct (also to check if im lifting below my max); so that i can then set another goal for the next 12 weeks.

[Eman_resU]

definitely post it here if possible so a lot of us can give you our 2 cents

http://www.dailymotion.com/video/xsy...le-1_lifestyle

http://www.dailymotion.com/video/xsx...le-1_lifestyle

[blakedaddy]

Week 12 - i'm so busy with work at the moment and really cannot spare a time for gym.

Regarding re-assessment, just to revalidate if my calculation in my excel for the lifts are still correct (also to check if im lifting below my max); so that i can then set another goal for the next 12 weeks.

why not just deload then keep working?? you'll know if you estimated too light by the number of reps you get on the 3rd set

[blakedaddy]

http://www.dailymotion.com/video/xsy...le-1_lifestyle

http://www.dailymotion.com/video/xsx...le-1_lifestyle

military press... try a narrower grip.. and a better angle of the vid next time

bench.. eyes are not level with the bar.. your shoulders are elevated and not in the socket.

this is gold's alabang right??

do you include the weight of the bar?

[aeneas]

http://www.dailymotion.com/video/xsy...le-1_lifestyle

http://www.dailymotion.com/video/xsx...le-1_lifestyle

military press... try a narrower grip.. and a better angle of the vid next time

bench.. eyes are not level with the bar.. your shoulders are elevated and not in the socket.

this is gold's alabang right??

do you include the weight of the bar?

Sorry i got confused, what hedid on the first vid, isn't it push press already?

[TheKillerChicken]

Weights seem light on both movements. Anyone can have good form on light weights. Add weight and video again.

http://www.dailymotion.com/video/xsy...le-1_lifestyle

This is a push press.

http://www.dailymotion.com/video/xsx...le-1_lifestyle

Move down on the bench so your line of sight is just above the bar (some prefer the line of sight right at the bar). Your midsection on downwards is loose. Tighten up that torso and lower body so that you have a hard lumbar arch.

[Eman_resU]

military press... try a narrower grip.. and a better angle of the vid next time

bench.. eyes are not level with the bar.. your shoulders are elevated and not in the socket.

this is gold's alabang right??

do you include the weight of the bar?

were taken exactly when i restarted. so i guess it is really light weights. lol.

hard for me to find a better angle unless i would be a view from the back?

I'll take note of the eyes leveling with the bar, i never thought that was something to consider before..

thanks. ill try to post more vids im at my 4th month after restart

[Eman_resU]

Weights seem light on both movements. Anyone can have good form on light weights. Add weight and video again.



This is a push press.


Move down on the bench so your line of sight is just above the bar (some prefer the line of sight right at the bar). Your midsection on downwards is loose. Tighten up that torso and lower body so that you have a hard lumbar arch.

this is noted

[baalzebub]

I'm very impressed by the sense of community in the threads and the expert advise given by the experts. Reading all the replies, made me realize that I have to change my entire mindset regarding working out. I guess I still had the old-school, bodybuilding mentality of doing lots of exercises and all that. If yall don't mind, can you give me a Cliff Notes version of the 5/3/1 version?

My current stats:
5'6
154 lbs
14% BF (according to my bathroom scale)

[military_press]

I'm very impressed by the sense of community in the threads and the expert advise given by the experts. Reading all the replies, made me realize that I have to change my entire mindset regarding working out. I guess I still had the old-school, bodybuilding mentality of doing lots of exercises and all that. If yall don't mind, can you give me a Cliff Notes version of the 5/3/1 version?

My current stats:
5'6
154 lbs
14% BF (according to my bathroom scale)

it is never too late to learn new things. just have an open mind

what is your goal?