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Buildingup24
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225x10 Holy F that's crazy man!
5x5 journey to incredible strength
- Thread starter rustilldown
- Start date
rustilldown
New member
rustilldown
New member
rustilldown
New member
Rest day today. Just going to eat and catch up on some sleep and watch movies
Ride it like you stole it!!
Ride it like you stole it!!
rustilldown
New member
01-10-2012
Am
10. Min bike ride
Stretching
Back squats
135x30x30x30
Super set with split squats
Flat DB bench
75x5
85x5
95x5
100x5(DBs stop here)
Pull-ups superset with rear delt crossovers
Nothing too crazy going to hit the gym with gf a little later on
Pm workout
10 min bikeride
I just did a few exercises my gf is sick like a kidney infection so I left early to help take care of her, it's more important.
Did a bunch of dips, pull-ups , curls and some Ab work. Gym was rediculous busy.
Ride it like you stole it!!
Am
10. Min bike ride
Stretching
Back squats
135x30x30x30
Super set with split squats
Flat DB bench
75x5
85x5
95x5
100x5(DBs stop here)
Pull-ups superset with rear delt crossovers
Nothing too crazy going to hit the gym with gf a little later on
Pm workout
10 min bikeride
I just did a few exercises my gf is sick like a kidney infection so I left early to help take care of her, it's more important.
Did a bunch of dips, pull-ups , curls and some Ab work. Gym was rediculous busy.
Ride it like you stole it!!
Last edited:
rustilldown
New member
Today is the first day of wendlers 5/3/1
I will make it a deadlift day I believe. I will be posting up my planned attack of assistance work when I get some proper time to sit down with a pen and paper.. Going to start out light though to allow room to gain.. I'm excited to have an actual plan of attack for once I have a hard time doing so.
Sitting in the hospital right now while gf gets checked out, hope everything is ok...
Ride it like you stole it!!
I will make it a deadlift day I believe. I will be posting up my planned attack of assistance work when I get some proper time to sit down with a pen and paper.. Going to start out light though to allow room to gain.. I'm excited to have an actual plan of attack for once I have a hard time doing so.
Sitting in the hospital right now while gf gets checked out, hope everything is ok...
Ride it like you stole it!!
Buildingup24
New member
First off, hope the best outcome for your lady.
2- yes it's Jim Wendlers book- the basic idea is you do the prescribed strength work outlined in the book in the 3 weeks (4th week is a Deload) and its such a flexible program that you can make the assistance stuff whatever you want.
I have a link to help calculate the weights...
Blackironbeast.com/5/3/1/calculator
But read the book it's a good one.
Monday-
Do a few power cleans to get the explosiveness ready
5/3/1 deadlift
Hamstring work- 6-20 reps
(Leg press/leg curls/SLDL)
Trap work/low back work
Forearm work
Tuesday-
5/3/1 bench
Chest work-dips/DB incline/cable stuff (6-15 reps)
Tricep work-6-15 reps
Wednesday-Conditioning
Thursday-Back/biceps (normal bodybuilding type stuff)
Friday-
5/3/1-Squat
Quad work- leg press/lunges/split squats/front squats (lighter fronts)
Some low back work
Saturday-
5/3/1-military press
Shoulder assistance-6-15 reps
Tricep assistance- 6-15 reps
Sunday-off/condition
Actually switch Saturday and Sunday so your legs are fresh for dead lifting again on Monday.
2- yes it's Jim Wendlers book- the basic idea is you do the prescribed strength work outlined in the book in the 3 weeks (4th week is a Deload) and its such a flexible program that you can make the assistance stuff whatever you want.
I have a link to help calculate the weights...
Blackironbeast.com/5/3/1/calculator
But read the book it's a good one.
Monday-
Do a few power cleans to get the explosiveness ready
5/3/1 deadlift
Hamstring work- 6-20 reps
(Leg press/leg curls/SLDL)
Trap work/low back work
Forearm work
Tuesday-
5/3/1 bench
Chest work-dips/DB incline/cable stuff (6-15 reps)
Tricep work-6-15 reps
Wednesday-Conditioning
Thursday-Back/biceps (normal bodybuilding type stuff)
Friday-
5/3/1-Squat
Quad work- leg press/lunges/split squats/front squats (lighter fronts)
Some low back work
Saturday-
5/3/1-military press
Shoulder assistance-6-15 reps
Tricep assistance- 6-15 reps
Sunday-off/condition
Actually switch Saturday and Sunday so your legs are fresh for dead lifting again on Monday.
rustilldown
New member
Wow awesome reply thank you!! You are very knowledgeable you know? I am going to purchase the book. It's worth it to me. Secondly,
Turns out my gf has a bladder infection, which is what we assumed, but he wants to run another test I'm thinking she "might" be pregnant. Very emotional lately and feeling funny. I guess time will tell but it doesn't scare me either way I'm here for her. I will let you know how my deadlift day goes, I am more than excited to start this program. Only thing is with me working so much I may try out the 3 days a week and do slight conditioning on days off, maybe a bit of assistance work as well. I like your outline though I can handle a large volume I'm used to it .
Ride it like you stole it!!
Turns out my gf has a bladder infection, which is what we assumed, but he wants to run another test I'm thinking she "might" be pregnant. Very emotional lately and feeling funny. I guess time will tell but it doesn't scare me either way I'm here for her. I will let you know how my deadlift day goes, I am more than excited to start this program. Only thing is with me working so much I may try out the 3 days a week and do slight conditioning on days off, maybe a bit of assistance work as well. I like your outline though I can handle a large volume I'm used to it .
Ride it like you stole it!!
Buildingup24
New member
No problem man we're friends.
When u get the book (20 bucks?)
He outlines a way to fit in the program into 2 days/3 days/ and 4 days
Also with the work you do, conditioning isn't necessary. It's for kids like me who sit in class all day and then work is basically done sitting
When u get the book (20 bucks?)
He outlines a way to fit in the program into 2 days/3 days/ and 4 days
Also with the work you do, conditioning isn't necessary. It's for kids like me who sit in class all day and then work is basically done sitting
rustilldown
New member
Just used that website also, great site reference thank you, I am going to print it out and here comes the gains !!
Ride it like you stole it!!
Ride it like you stole it!!
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