5/3/1 Manual

[blakedaddy]

^ with leg drive= push press.

you can use either version for the 5/3/1

[tanjol]

Update *** on this thread ^^
On my 5th month of 5/3/1 i think haha my current max

MP: 100 X 8
DL: 235 X 7
BP: 160 X 7
SQ: 215 X 8
Still @ 155lbs, I didnt really want to gain anymore since i came from <140lbs.
My questions is:
Since i dont want any drastic gain anymore.. Do i need to start on supplements? Do i continue with my current diet, which is 5-6 eggs, 2 PB sandwhich, 1liter Soya? Do i cut back on rice? Do i lean back on my meat?

goal is to gain a little about 1-2lbs a month pref, muscle mass only, but still get stronger in my lifts and define my abdominal area more.

Workout is 5/3/1 3 days a week on boring but big, on off days i do P90X yoga, and P90x Abb ripper, sometimes uphill sprinting.

Do i continue?, modify?, Change?

OK so this was me 8 months ago.. is my progress good or slow?

MP: 130X 3
BP: 180X 2
DL: 265 X 2
SQuat: 225 X 1 (Back then at august i did not squat low enough lucky some one noticed henced did not progress much here

at 152lbs, friends noticed i looked bigger since last time they saw so i think im making progress.. also now involved in triathlons.. ahh so my question is can i progress in my Lifts if i train for triathlons.. right now i do
M-W-Sat - 5/3/1
T - Jog 5-10k depends on my mood, then hill sprints
TH - Swim 1.5-2k with 400-500meter sprints after
Sunday Bike usually 50-60k.

So will overtrain? or this is ok? regarding my nutrition nothing has changed much.. still eat eggs, a lot of milk, and try to have good protein sources..

so my questions:
DId i progress enough?
Can i do triathlons and weight lift at the same time?

thanks in advance

[TheKillerChicken]

Your progress is a bit slow but that's ok.

You'll probably progress very slowly strengthwise if you are training to be competitive at tri. You might even get weaker. Choose a goal and program accordingly.

[Meanie!!]

My upper body lifts are progressing but my Squat isn't. My deadlift is though...

Any of you guys do the FBT template? I can't believe I'm saying this but I miss Squatting every workout.

[tanjol]

@killerchicken
thanks.. its nice to hear all the hard work is put to good use. Well im not that competitive at tri.. its more of a hobby with my brothers, which started only as a dare between us.. anyhoo..

So your advice is i focus only on one? and progress with one and become soso with the other? as of now i still think strengthening is my main goal.. do i still stick with 5/3/1, i talked to this guy in the gym once and he suggested i do circuits so that my lifting would include cardio.. any thoughts sir

[blakedaddy]

perhaps you should abandon 5/3/1 for now and focus on a program that will build work capacity

[TheKillerChicken]

So your advice is i focus only on one? and progress with one and become soso with the other? as of now i still think strengthening is my main goal.. do i still stick with 5/3/1, i talked to this guy in the gym once and he suggested i do circuits so that my lifting would include cardio.. any thoughts sir

Endurance training is catabolic. Read, research and decide.

[speedsterdemon]

I remember reading a blog some months back. This guy was a long distance runner but he didn't like his physique. It looked like a typical body of a long distance runner. So, he picked up a power lifting routine and only chose 3km to train. After several months of training, he was ripped to shred and can squat 400 lbs at 160lbs body weight. He improved his 3km time to 10:30min from 14:00min. Part of his routine is doing HIIT.

[Zoho]

^ dam. parang sobrang gusto ko na tuloy pumunta ng zest power gym.

di pa rin ako nakaka punta coz of my busy sked but your post will probably finally get me to go there.

[tanjol]

@blake
Ive been thinking of changing it but.. i like this program @_@

@TKC
thanks for spoon feeding.. after reading the articles most of it conculde that: (please correct me if im wrong)
1) Strength training with endurance training >endurance training in increasing oxygen capacity, capillary ratio, etc.

2) Strength trainig > Strength and Endurance, quicker increase in 1RM,conversion of slow to fast twitch muscles,, hence more gain, faster progress strenght wise

hence if wanted to improve my cardio its ok to train both S and E while compensating for S. but if i just wanted S, then i skip E. this is the genreal idea im getting from the articles.. ill still progress but slower....

DId i miss anything here?

@Speed
So he abandoned longdistance running and focused on Strengthening, hence he only mentioned improve in 3km time. i wish i culd squat 400lbs @_@

[blakedaddy]

you did miss the aspect that if you are properly strength-trained, your chances of getting injured are greatly reduced.

[tanjol]

nice sir blake thanks.. ill try to look for some workout i can incorporate in my training.. thanks for the help

There are 2 sides to strenght and endurance training and studies are conflicting.. but i think with proper nutrition, rest and a good program its possible to gain in both aspects.. im currently looking up onb concurrent training and sounds interseteing.. it seems i can incorporate my 5/3/1 workouts

[speedsterdemon]

@Speed
So he abandoned longdistance running and focused on Strengthening, hence he only mentioned improve in 3km time. i wish i culd squat 400lbs @_@

He had to, otherwise, he'll go catabolic. 3km is just right.

With the way you train, strength + endurance you'll need loads of calories and lots of rest. Not sure whether this type of training will meet your goal, but, do keep us updated.

[Zoho]

@killerchicken
thanks.. its nice to hear all the hard work is put to good use. Well im not that competitive at tri.. its more of a hobby with my brothers, which started only as a dare between us.. anyhoo..

So your advice is i focus only on one? and progress with one and become soso with the other? as of now i still think strengthening is my main goal.. do i still stick with 5/3/1, i talked to this guy in the gym once and he suggested i do circuits so that my lifting would include cardio.. any thoughts sir

Since you've included tri in your routine, i'm just wondering if it actually helped improve your abs.

I'm guessing you have a well-defined six pack now.

[tanjol]

@Zoho
sad to say no.. its more of a illdefined 4 pack only since i have a hard time reducing my bodyfat since i like eating out so much specially with my wife also ive only done tri-training for about 3 or 4 months i think.. and since my priority is still strength gain and not to lose weight my calorie intake is evne higher than before.. the well defined six pack has also been my dream ever since i entered strength training.. Im still balancing endurance and strength and gaining or losing fat/muscle. Ill let you know after a few more months of training.

[Eman_resU]

How do i know what is best for me regarding assistance workouts? Should i go light? or should my assistance be almost as heavy as i can??

im currently re-starting kasi..

[tanjol]

based from the book you should just start at 40-50% of your 1 RM if your just restarting i think it would be better to take it slow

[blakedaddy]

How do i know what is best for me regarding assistance workouts? Should i go light? or should my assistance be almost as heavy as i can??

im currently re-starting kasi..

what exactly is your goal?? you do know that you don't need to overthink assistance work and what matters most is your main lifts are climbing

[Eman_resU]

what exactly is your goal?? you do know that you don't need to overthink assistance work and what matters most is your main lifts are climbing

definitely still increase mass.. i do know assistance work is just that, to assist big lifts.. its just that my strength goes up, my size dont.. especially my arms.. i have well developed chest and my deadlifts are monsterous (considering my level, ofcourse) but i dont look like im working out

i always get the, "im sure you worked out before, why did you stop?" comment since again my chest and back are there but my arms has no meat at all.. not that im obsessed and the stereotype bicep fanatic..

anyway, iv been thru 2 cycles already doing very light assistance works, so im looking into a change tactic by doing Heavy weighted (but not at maximum) assistance work.. Ok ba yun??

PS. and yep im looking into adding more calories too.. ang siba ko na nga kumain lately. lol

[Canon550D]

sir try nyo po chin ups and DB rows for assist