5/3/1 Manual

[blakedaddy]

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

can you do pullups already??? how about dips??

[tanjol]

can you elaborate on monstrous dead lifts? isnt the target for all of is strength gain.. weighing 150lbns and liftring 300-400lbs sounds awesome

[Eman_resU]

can you do pullups already??? how about dips??

yes. sort of. i do pull-ups but with an underhand grip.. so i guess its a wide gripped chin-up.. I DO 6-7 reps per set.. di ko pa kaya 10


i can do dips, yes.. although struggling a bit on my own BW.. i do 5x10 relatively all in good form but its real hard..

Especially taking note of the fact that in mid 2011, i was doing weighted dips (BW+15lbs at least) during that time doing rippertoes 5x5. its actually disheartening that im having a hard time with my BW'ed dips. but i just have to accept it

[Eman_resU]

can you elaborate on monstrous dead lifts? isnt the target for all of is strength gain.. weighing 150lbns and liftring 300-400lbs sounds awesome

target for all of what??

well to each his own but i definitely want whatever strength gain to show physically.

[blakedaddy]

yes. sort of. i do pull-ups but with an underhand grip.. so i guess its a wide gripped chin-up.. I DO 6-7 reps per set.. di ko pa kaya 10


i can do dips, yes.. although struggling a bit on my own BW.. i do 5x10 relatively all in good form but its real hard..

Especially taking note of the fact that in mid 2011, i was doing weighted dips (BW+15lbs at least) during that time doing rippertoes 5x5. its actually disheartening that im having a hard time with my BW'ed dips. but i just have to accept it

remember to do them from a dead hand with arms fully extended at the bottom and chin above the bar..

how much do you weigh right now???

[Meanie!!]

Good read on squats guys, para sa mga hindi pa nakabasa.

http://70sbig.com/blog/2012/01/low-b...bar-squatting/

Since I've been doing low bar for a while now, nagulat lang ako na hirap ako sa front squats akala ko halos same lang mabubuhat ko but no, I started light but i'm improving. Eto gusto ko sa 531. Ngayon I'll adjust so that i am Squatting 3x a week, 1 day for front and 2 days for low bar.

[Eman_resU]

remember to do them from a dead hand with arms fully extended at the bottom and chin above the bar..

how much do you weigh right now???

ok. looking back i guess "with arms fully extended at the bottom" i need to work on, because of inconsistency.. i probably go at 3/4 of fully extended at the bottom..

i weigh 152 lbs

[tanjol]

@eman
it was suppose to be "target for all of us is strength gain" and you didnt elaborate on the monstrous deadlift you talked about how much do you actualy deadlift? if you arent able to properly perform chinups, and struggle with BW dips then dont expect to have big arms.. your chest and back could only be genetic thats why its showing even though your not lifting heavy enough

I always read blake say that if you can BP your bodyweight, and MP something close to your BW youll get the arms you want so aim for that

[Eman_resU]

@eman
it was suppose to be "target for all of us is strength gain" and you didnt elaborate on the monstrous deadlift you talked about how much do you actualy deadlift? if you arent able to properly perform chinups, and struggle with BW dips then dont expect to have big arms.. your chest and back could only be genetic thats why its showing even though your not lifting heavy enough

I always read blake say that if you can BP your bodyweight, and MP something close to your BW youll get the arms you want so aim for that

my deadlifts at 260

my bench press at 150

and my Military Presses are at 135

before i stopped for a awhle and then re-starting


before i restarted

[TheKillerChicken]

260 is monstrous now?

[blakedaddy]

my deadlifts at 260

my bench press at 150

and my Military Presses are at 135

before i stopped for a awhle and then re-starting


before i restarted

perhaps post vids of how you bench and overhead press

[ReadytoMingle]

target for all of what??

well to each his own but i definitely want whatever strength gain to show physically.

on the contrary, i like the fact that people wouldn't know i'm lifting heavy weights.


i'm a small guy and with the way i look, people wouldn't really think that i could lift heavy.


i normally get bullied around by the big guys who don't know me in bakal gyms.


but the moment i start lifting my heavy sets, i get instant respect.


it's funny to see their incredulous faces while i'm squatting weights these big guys wouldn't even try. lol.

[tanjol]

Agree with ^

[TheKillerChicken]

on the contrary, i like the fact that people wouldn't know i'm lifting heavy weights.

i'm a small guy and with the way i look, people wouldn't really think that i could lift heavy.

it's funny to see their incredulous faces while i'm squatting weights these big guys wouldn't even try. lol.

Sort of same here. I have a typical small guy build, but squat 2 plates and change (225+).

Some of my co-workers have started going to the gym near the office (Slimmers). They don't know I lift. Pag kasama ko sila, and they talk about their stupid programs (sets of 12-15) I have to bite my tongue.

[tanjol]

Sort of same here. I have a typical small guy build, but squat 2 plates and change (225+).

Some of my co-workers have started going to the gym near the office (Slimmers). They don't know I lift. Pag kasama ko sila, and they talk about their stupid programs (sets of 12-15) I have to bite my tongue.

Same here.. i dont know how to say nicely to them that there training program is wrong.. so i just let them talk and just smile when asked about my program and lifts

[Meanie!!]

Well, I prefer 531 and 5x5 over the good ole' bodybuilding templates(think Frank Zane, Arnie, etc) but we can't deny that if you wanna look like a bodybuilder, you have to train like one.

Naging effective din naman sa akin yung Bodybuilding templates, curls, kickbacks and all that, pero yun lang, I wasn't as strong as I should be at my size. Ngayon payat din ako pero I'm Bench pressing considerably more than my bodyweight for reps and I do chin ups now as warm up more than 10 reps and Deadlifting 2x bodyweight for reps as well.

Dati kahit dalawa lang na chin up di ko kaya pero I did look good when I was using the bodybuilding template; pang artista physique(or maybe I was younger then kaya ganun)if I may say so myself.

Anyway, the beauty of 531 is I can still train for symmetry and balance without compromising my number one goal which is to get stronger.

[aeneas]

any recommendation on the best assistance exercise for squats while on 5/3/1?

i'm doing the boring but big variation btw.

[blakedaddy]

^ what is your goal to begin with?? is it more for muscle growth or to get your squat numbers up?

[aeneas]

^ what is your goal to begin with?? is it more for muscle growth or to get your squat numbers up?

to get my squat numbers up.

[TheKillerChicken]

I would do the version where you do DL assistance on your squat 5/3/1 day, and squat assistance on your DL 5/3/1 day.