5/3/1 Manual

[jujuju]

guys pa tanung ulit.. i just switched from doing the periodization as assistance for several months.. i want to switch to boring but big.. kaso i think doing chin-ups 10x5 is a stretch fro me.. i can only do around 5x5 of my BW.. or probly 6-7 in 2 set and 4-5 in the last three.. lol ok lang ba yun?

kasi im thinking, if assistance exercises should be lighter work.. mejo bigating ang 10x5chinups sakin.. hehe

[military_press]

for chin ups, do a total reps of 50 as many set should take

[Eman_resU]

Help. i need advice.

How should i correctly qualify if im stalling?

Although i can still do the last 1 set x 1 rep on the third weeks, i can roughly do exactly just ONE (and/or a very rough 2)..

Kahit sa second weeks.. on my last sets of 3 or more.. i can only do exactly just 3 ( 4 on a really good day).. hirap na talaga ko dun sa "or more" part ng last set..

Off topic..

parang light brain twister

On topic:

wait further for expert advice. hehe

[blakedaddy]

^ As long as you get the minimum required reps, you're still making progress

[jujuju]

for chin ups, do a total reps of 50 as many set should take

50 talaga.. hirap. lol.

pero pano kung yung 30th to 50th reps e hindi masyado maganda ang quality??

[blakedaddy]

^ Pwede naman na 1-2 reps nalang... your objective is not to tire yourself ut but stay relatively fresh para makumpleto mo ang 50 reps...

at the moment ilan ba kaya mo na full pulups??

[jujuju]

^ Pwede naman na 1-2 reps nalang... your objective is not to tire yourself ut but stay relatively fresh para makumpleto mo ang 50 reps...

at the moment ilan ba kaya mo na full pulups??

ideally yung tapat siguro is 5x5.

when i attempted 10x5 the first time.. i got 7 then 6 on first two sets and then 5 reps each on sets 3-5..

full naman lahat yun at lahat good.. rating the difficulty level at 1-10; 10 being the hardest siguro 6 or mga 5.85. hehe

[blakedaddy]

^ Kaya nga, then the secret is start with 5 reps then drop down to 2-3 reps when you are already struggling... ang objective is to be able to always complete all attempted reps until you complete 50 reps

[jujuju]

^ Kaya nga, then the secret is start with 5 reps then drop down to 2-3 reps when you are already struggling... ang objective is to be able to always complete all attempted reps until you complete 50 reps

ok.. copy that. 50 reps chopped to several sets muna siguro.. hehe

anyway.. i have another concern:

just finished my 1st week fourth day/squat day yesterday and unfortunately wasnt able to achieve the 3rd 5rep-set (3 sets lang) :mercy:

should i and can i restart immediatley? in the middle? i mean, in the midst of my other lifts being in its 2nd week? kasi im afraid the doubt would be playing in my head during my squats.. ang bigat.. hehe

[blakedaddy]

^ 4th time to do it or 4th cycle?? if its your 4th day, chances are you used a training max that is too heavy

[jujuju]

^ 4th time to do it or 4th cycle?? if its your 4th day, chances are you used a training max that is too heavy

4th day = day 4 = squat day at week 1 on a new cycle.. hehe..

yep incidentally its also actually my 4th cycle running already..


i think i officially stalled on my squats.. so pano kaya yun? push thru muna with my current max on week 2-3? or can i restart at week 1 immediately while the rest of the big 4 are at week 2 this coming week?

[blakedaddy]

^ rest everything muna... ok you do know that you're supposed to use your training max (90% of1rm) and use those corresponding percentages right??

[blakedaddy]

guys, FYI lang, there's a 5/3/1 facebook group. I highly suggest you join.

[jujuju]

^ rest everything muna... ok you do know that you're supposed to use your training max (90% of1rm) and use those corresponding percentages right??

yep.. i actually used my max from where i left off sa 5x5.. bale naka madami ako cycle ng 5x5 tapos dinugtungan ko ng 5/3/1..

ok lang ba yun?

also what do you exactly mean rest everything? so i stop altogether tapo mag week 1 ulit ako? kakatapos ko lang kasi ng week one on this new cycle.. hehe

[blakedaddy]

^well, obviously, it didn't work... So better use a lighter training max. You can never go wrong by starting conservatively....

So, if I were you, drop your training max 15 lbs lighter then re-calculate your percentages... This isn't a short-term program so better think further down the road....

[tanjol]

Question again about my predicament..

So Ive weighed my self lately and i dropped down to 150lbs, yes i once again gained a flat stomach, and not sure if my physique got better due to the fact that i see my self everyday.. Right now i do 5/3/1, then barbell complexes, then on rest days bodyweight exercises/Hill sprinting... I was hoping the 5 lbs i lost was fat and not muscle. So my question is this i wanted to go up back to 155 my diet right now is low carb high protien, do i increase my protein intake? i usually get about 110-130 grams of protien, on some "lamon" days maybe upto 200 haha pero basically just below 150 grams. kinda expensive to buy a whole chicken every now and then..

My question is do i maintain my workout?
Can i take supplements now? like for example basic whey?
Or do i up my carbs?

[archer_dude13]

^Do you do carb ups? You should if you're on a low carb diet.

[military_press]

dont rely too much sa weighing scale, always measure you waist every 2 weeeks..

Carb cycling
carb up every workout days consume 2x per lbs of bodyweight gram of carbs..

On rest day, consume .4-.3 x per lbs. BW of carbs and bump up your protein and fat intake.

[Meanie!!]

Monday: Bench 531
DB Incline Press 5 x 10
Barbell Rows 3x5 (SS style?)

Tuesday: Squats 531
Squat 5 x 10
Leg Curl 5x10
Seated Calves 3 x 10

Thursday: Overhead Press 531
Dips 5x10 BW
Chins 5x10 BW

Friday: Deadlift 531
DB Lunges 5x10
Calves Standing 3x15
(Shrugs here??)

After every workout, I do shadow boxing and static stretching, para hindi mabigat pakiramdam ko.

Peeps pa-advise naman if that is a good program? Feel free to criticize. Sobra ba? I want to incorporate Shrugs medyo kulang ako sa traps(despite doing OP and Deadlifts properly afaik). I do Barbell rows SS style kasi ok pa eh, I think di pa ako nagstall(Ok ba yun?). Hirap ako mag DB rows nanginginig na kamay ko after BP and DB Press.

On rest days, wednesday and saturday, ano ok gawin? Just to burn more.

tia

[blakedaddy]

^ How much do you overhead press and deadlift at the moment? how about rows??


pag sat?? you can do your GPP or play your sport