Tuesday / Push

BB Incline Press:
60kg x 4 x 8

DB Flat Bench Press:
17.5kg x 8
22.5kg x 3 x 8

High Incline DB Shoulder Press:
12.5kg x 12,12,11,12

Incline DB Flies:
7.5kg x 12
10kg x 12,12,12

Dips:
BW x 3 x 8

Rope Tricep Pushdowns:
30kg x 12
36kg x 12,8,6

Everything felt really heavy. But it's humbling seeing how fast my shoulders fatigue.
Happy New Year! Not going out for the countdown though, need the sleep for the gains


Wednesday / Pull

Pullups:
3 x 11

T-Bar Rows:
32.5kg x 4 x 8

DB Rows:
27.5kg x 8
30kg x 2 x 8

V-Bar Lat Pulldowns:
30kg x 12
36kg x 3 x 12

Reverse Machine Flies:
30kg x 12
36kg x 4 x 12

BB Curls:
20kg x 8
30kg x 2 x 8
35kg x 8

Machine Preacher Curls:
14kg x 4 x 10
18kg x 10


Thursday / Legs

Back Squats:
105kg x 2 x 8

RDLs w/short bar:
10kg x 12
15kg x 3 x 10

Leg Curls:
30kg x 12,12,12,8

Seated Calf Raises:
25kg x 4 x 12


Friday / Push

BB OHP:
60kg x 2 x 5

DB Incline Press:
20kg x 3 x 12

Seated DB Side Laterals:
10kg x 12,12
12.5kg x 12,12
7.5kg x 15,15

DB Skullcrushers:
10kg x 8
12.5kg x 8,5,5
10kg x 6

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 3 x 12
43kg x 2 x 8


Saturday / Pull

BB Rows:
65kg x 4 x 8

V-Bar Lat Pulldowns:
50kg x 12
57kg x 12,8,6

Lying Incline DB Rows:
17.5kg x 2 x 10
20kg x 2 x 10

Seated Alternating DB Curls:
10kg x 8
12.5kg x 3 x 8

Alternating DB Hammer Curls:
12.5kg x 4 x 12

Single-Armed Cable Reverse Flies:
5kg x 2 x 12
7kg x 2 x 12


Sunday / Legs

Back Squats:
110kg x 3 x 5

Leg Press*
1pps x 12
2pps x 8
3pps x 8
4pps x 8

Leg Extensions
43kg x 8
50kg x 8
57kg x 2 x 8

Seated Calf Raises:
10kg x 12
25kg x 4 x 12

*each plate is 25kg


This post has been edited by Kaffatsum: Jan 7 2014, 07:52 PM

Monday / Push

BB Incline Press:
65kg x 8,8,7,1

DB Flat Bench Press:
17.5kg x 8
25kg x 3 x 8

High Incline DB Shoulder Press:
12.5kg x 12
15kg x 12,12,12

Incline DB Flies:
10kg x 12,12,12,12

Rope Tricep Pushdowns:
30kg x 12
36kg x 12
36kg x 8 --> 30kg x 4
30kg x 12
23kg x 12,8

Dips:
BW x 4 x 8


Tuesday / Pull

Pullups:
3 x 11

T-Bar Rows:
35kg x 4 x 8

DB Rows:
30kg x 3 x 8

V-Bar Lat Pulldowns:
36kg x 2 x 12
43kg x 2 x 12

BB Curls:
20kg x 8
30kg x 8
35kg x 8,7,1

Machine Preacher Curls:
14kg x 10,10
18kg x 10,10
23kg x 8

Reverse Machine Flies:
30kg x 12
36kg x 12,12
30kg x 12


Wednesday / Legs

Back Squats:
110kg x 2 x 8

RDLs w/short bar:
10kg x 12
15kg x 10
17.5kg x 2 x 10

Leg Curls:
30kg x 12,12,12,12

Seated Calf Raises:
27.5kg x 3 x 12


Friday / Push

BB OHP:
60kg x 6,4

DB Incline Press:
22.5kg x 12,10,8

Standing DB Side Laterals:
10kg x 12
12.5kg x 6 x 12

DB Skullcrushers:
10kg x 8
12.5kg x 8,8,6,5

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 12
43kg x 12,12,12


Saturday / Pull

Pullups
3 x 12

BB Rows:
70kg x 3 x 8

V-Bar Lat Pulldowns:
50kg x 12
57kg x 4 x 8

Lying Incline DB Rows:
20kg x 4 x 10
22.5kg x 8

Seated Alternating DB Curls:
12.5kg x 3 x 8
15kg x 8

Alternating DB Hammer Curls:
12.5kg x 3 x 10
15kg x 10,8

damn, thought i was suppose to work with 12.5kg for arms today :/
i have to sudden urge to deadlift something heavy


Sunday / Legs

Deadlift
140kg x 5*

Single-Legged Leg Press
1pps x 8
1.5pps x 8
2pps x 8
3pps x 25**

Leg Extensions
50kg x 12
57kg x 2 x 8
64kg x 2 x 8

Seated Calf Raises
10kg x 12
20kg x 12
30kg x 3 x 12

*easy and i havent done these in well over 6 months.. form was probably bad, but it was easy. when the bar went above the knee, the lockout was ridiculously easy. just had to squeeze my glutes together and it was locked out ^.^ need to start incorporating them again

**done with both legs.



This post has been edited by Kaffatsum: Jan 12 2014, 08:43 PM

Tuesday / Push

BB Incline Press:
70kg x 3 x 5

DB Flat Bench Press:
27.5kg x 4 x 8

High Incline DB Shoulder Press:
12.5kg x 12
15kg x 12
17.5kg x 2 x 10

Incline DB Flies:
10kg x 2 x 12
12.5kg x 2 x 8

Rope Tricep Pushdowns:
30kg x 12
36kg x 12,12,12,8

Dips:
BW x 8,8,5,5


Wednesday / Pull

T-Bar Rows:
37.5kg x 4 x 8

DB Rows:
32.5kg x 3 x 8

V-Bar Lat Pulldowns:
36kg x 12
43kg x 3 x 12

BB Curls:
20kg x 8
30kg x 8
35kg x 8,8

Machine Preacher Curls:
14kg x 10
18kg x 10,10,10,10
23kg x 8

forgot to do rear delts


Thursday / Legs

Back Squats:
115kg x 3 x 5

Deadlifts:
60 x 4 x 5

Leg Curls:
30kg x 12,12
36kg x 8,8

Seated Calf Raises:
30kg x 3 x 12

incorporating super light deadlifts into one leg day. trying the get the form down again.


Saturday / Push

BB OHP:
60kg x 7

DB Incline Press:
22.5kg x 12,12,10,2

Seated DB Side Laterals:
12.5kg x 4 x 8

CGBP
60kg x 4 x 8

DB Skullcrushers:
12.5kg x 8,8,8

V-Bar Tricep Pushdowns:
43kg x 12,12
50kg x 7,5


Sunday / Pull

BB Rows:
75kg x 3 x 8

V-Bar Lat Pulldowns:
50kg x 12
57kg x 8
64kg x 8,6

Lying Incline DB Rows:
20kg x 4 x 10

Seated Alternating DB Curls:
12.5kg x 2 x 8
15kg x 2 x 8

Alternating DB Hammer Curls:
12.5kg x 2 x 10
15kg x 2 x 8

Reverse Machine Flies:
36kg x 12,12,10
30kg x 12,12,8

ouch, not much improvement in numbers, but everything felt very smooth and relatively easy.


Monday / Legs

Back Squats
115kg x 8,7,1*

Single-Legged Leg Press
1pps x 8
1.5pps x 8
2pps x 8
2.5pps x 8

Leg Extensions
50kg x 8
57kg x 8
64kg x 2 x 8

*idk why i stopped at 7 reps on the 2nd set. I knew it was going to be a grind so i stopped, reracked, waited like 10sec then did 1 more rep. ugh.

no calfs. did arms. like a bro.

This post has been edited by Kaffatsum: Jan 20 2014, 05:03 PM

Wednesday / Push

BB Incline Press:
70kg x 3 x 6

DB Flat Bench Press:
30kg x 8,6,8,8*

High Incline DB Shoulder Press:
15kg x 12
17.5kg x 3 x 10

Machine Flies**:
36kg x 4 x 12

Rope Tricep Pushdowns:
30kg x 12
36kg x 12,12,12,12

Dips:
BW x 8,8,8

*lost my groove on the 2nd set.
** didnt do incline db flies. They're wrecking my shoulders for some reason ;(


Thursday / Pull

T-Bar Rows:
40kg x 4 x 8

DB Rows:
35kg x 3 x 8

V-Bar Lat Pulldowns:
43kg x 4 x 12

BB Curls:
20kg x 8
30kg x 5
35kg x 3 x 8

Machine Preacher Curls:
14kg x 12
18kg x 2 x 10
23kg x 2 x 10


Friday / Legs

Back Squats:
120kg x 3 x 5

Deadlifts:
60kg x 5
80kg x 3 x 5

Leg Curls:
30kg x 12
36kg x 12,10
43kg x 6

Seated Calf Raises:
30kg x 3 x 12

squats are starting the get heavy again


Sunday / Push

BB OHP:
60kg x 8*

DB Incline Press:
22.5kg x 12
25kg x 2 x 10

Seated DB Side Laterals:
10kg x 2 x 12
12.5kg x 12,12,8
7.5kg x 10

DB Skullcrushers:
12.5kg x 8,8,8
7.5kg x 12,12

V-Bar Tricep Pushdowns:
43kg x 12,12
50kg x 10,8

*OH YEAH! 60kg x 8 feels really good


Monday / Pull

BB Rows:
80kg x 3 x 8

V-Bar Lat Pulldowns:
50kg x 8
64kg x 3 x 8

Lying Incline DB Rows:
17.5kg x 10
20kg x 10
22.5kg x 10,8,5

Seated Alternating DB Curls:
12.5kg x 8
15kg x 3 x 8

Alternating DB Hammer Curls:
12.5kg x 10
15kg x 3 x 10

Reverse Machine Flies:
30kg x 12
36kg x 12
43kg x 4 x 8


Tuesday / Legs

Back Squats:
125kg x 5*

Single-Legged Leg Press:
1pps x 12
1.5pps x 8
2pps x 8
2.5pps x 8

Leg Extensions:
50kg x 8
64kg x 3 x 8

Seated Calf Raises:
25kg x 3 x 12
30kg x 3 x 12

*depth on last rep may have been slightly high, but all other reps were smooth

This post has been edited by Kaffatsum: Jan 28 2014, 04:52 PM

And so ends my 8 weeks of the P/P/L split.
I have decided to focus on strength for the next 6 months due to my semester resuming along with all of its stresses.
So, for the next 6 months i will be following 5/3/1 Big But Boring.

Some things to note:
Ill be bumping all the lifts up by 5kglbs since my gym doesnt carry smaller than 2.5kg plates. Which means all of my lifts should go up around 30kg if everything plays out well.
That means ill be more aggressive with my eating habits. Right now im sitting at around 66-67kg. I dont care how i look as long as i hit my numbers.
None of the main or assistance exercises will be strapped.
Lets get this started

Starting training maxes for this month will be as follows

Bench - 90kg

Squat - 130kg

OHP - 70kg

Deadlift - 145kg



Cycle 1 - Week 1

Thursday / Bench Press

Bench Press
55kg x 5
70kg x 5
75kg x 5*

40kg x 5 x 10

DB Rows
20kg x 10
25kg x 10
30kg x 5 x 10

Suppose to do AMAP but decided not to. Want this week to be somewhat easy.


Friday / Squats

Back Squats:
80kg x 5
100kg x 5
110kg x 5*

70kg x 5 x 10

Leg Curls:
30kg x 5 x 10

Suppose to do AMAP but decided not to. Want this week to be somewhat easy.


Saturday / Military Press

Military Press:
40kg x 5
50kg x 5
60kg x 5

35kg x 5 x 10

Neutral Grip Pullups
BW x 5 x 10

Suppose to do AMAP but decided not to. Want this week to be somewhat easy.


Monday / Deadlift

Deadlift:
90kg x 5
105kg x 5
120kg x 5

60kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

This post has been edited by Kaffatsum: Feb 3 2014, 09:47 PM

Cycle 1 Week 2

Tuesday / Bench Press

Bench Press:
65kg x 3
70kg x 3
80kg x 3,8

55kg x 5 x 10

DB Rows:
30kg x 2 x 10
32.5kg x 3 x 10


Thursday / Squats

Squats:
90kg x 3
100kg x 3
115kg x 5

75kg x 5 x 10

Leg Curls
30kg x 5 x 10


Friday / Military Press

Military Press:
50kg x 3
55kg x 3
60kg x 5

40kg x 10,10,6,6,5,5,5

Neutral Grip Pullups:
BW x 5 x 10

felt weak/tired today, should have just hit my main military press sets and left.


Sunday / Deadlift

Deadlift:
100kg x 3
115kg x 3
125kg x 6

75kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

felt like speed work, everything was so light

This post has been edited by Kaffatsum: Feb 9 2014, 08:26 PM

Hi. Can lighten me a bit ?

Does 5.3.1 mean go with heavier weight with less set and reps ?

Thanks.

Hello.
5/3/1 is a powerlifting program that follows a percentage-based system off of your max lifts to help increase your total maxes. The program uses 5rep/3rep/1rep sets hence the title 5/3/1.
Since it IS a powerlifting program, you will ofcourse be using heavy weights relative to your 1RepMax.
I wouldnt say its low sets low reps. Its more high sets low reps. In the program, your aiming to get stronger, so the reps will be quite low. But following the BigButBoring template, im already getting a minimum of 8 WORKING SETS for each compound lift. Your entire body will hurt be taxed with each lift. Like my back is sore from benching and squatting.

If you want more information, you can type in "5/3/1 PDF download" on google. Very good read.

Thanks for the hint.
by the way, as im beginner. Do u recommend this ?

As a beginner, i recommend to find out what your goals are. This would be either more focused towards strength or bodybuilding. Then focus on that.
If you want to focus on strength, follow a strength program. Some popular ones are stronglift 5x5 or starting strength*.
If you want more towards bodybuilding, do a bodybuilding split. You can follow a conventional 1 bodypart per week type split (chest on monday, back on tuesday, etc), a push/pull/legs type program (-Dan is following one, refer to his), or a Upper/Lower twice a week program.

I'd say 5/3/1 is more of an intermediate type program because youll be needing to find out what your maxes are and need to understand the form and stuff of the main lifts. So no, i would not recommend it for beginners.

Whatever type program, follow a progressive overload mindset. Meaning for each workout, make it better than the last one. Like do 1 extra rep with the same weight, or go heavier, or take less rest between sets, or increase volume, etc.

Good luck

*i hate starting strength and hate anyone who actually believes that its a good program. squatting 3x a week is stupid. i still have balance issues because i followed that program.

Cycle 1 Week 3

Tuesday / Bench Press

Bench Press:
65kg x 5
75kg x 3
85kg x 5

60kg x 5 x 10

DB Rows:
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 2 x 10

85kg felt so light easily had 3+ more reps. i really dont know why i stopped at 5.


Thursday / Squat

Squat:
95kg x 5
110kg x 3
120kg x 5

65kg x 5 x 10 supersetted with Leg Curls 30kg x 5 x 10

supersetted due to time constraints. training session took ~30 min.


Friday / Military Press

Military Press:
50kg x 5
60kg x 3
65kg x 2

40kg x 5 x 10

Neutral Grip Pullups:
BW x 10
5kg x 4 x 10


Sunday / Deadlifts

Deadlifts:
105kg x 5
120kg x 3
135kg x 5

80kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

This post has been edited by Kaffatsum: Feb 16 2014, 06:55 PM

I always have a strength question to ask but dont know if i should.

Can you all strength last until the very last set/reps of your workout ? I have problem on that always.
The last type of my workout is always the harder and cant perform at my best weight.

Last night i put Incline DB press to the last. And im having a hard time to push it up even it's just 7.5kg, and last set it fall down because i feel that i got go strength to hold it.

But if i put it to my first workout, 7.5kg is not a problem yet i can push 10kg.

So the problem is because i dont eat enough or its normal ?

Thanks and sorry for too many question.

Cycle 1 Deload Week

Tuesday / Bench Press

Bench Press:
35kg x 5
45kg x 5
55kg x 5

30kg x 5 x 10

DB Rows:
7.5kg x 10
15kg x 4 x 10


Thursday / Squats

Squats:
50kg x 5
65kg x 5
75kg x 5

40kg x 5 x 10

Leg Curls:
18kg x 5 x 10


Saturday / Military Press

Military Press:
30kg x 5
35kg x 5
40kg x 5

20kg x 5 x 10

Neutral Grip Pullups:
BW x 10
5kg x 10
7.5kg x 5
10kg x 5
15kg x 5
BW x 10

15kg x 5 was easy.


Sunday / Deadlifts

Deadlifts:
60kg x 5,3,5
70kg x 5
85kg x 5

60kg x 2 x 5

Hanging Leg Raises:
BW x 10,5,5,5

wow deload weeks are a drag.. thankfully its over! back to the heavy weights!

This post has been edited by Kaffatsum: Feb 23 2014, 06:25 PM

Of course, your strength isnt going to be 100% throughout the whole workout!
If you're fresh, you're certainly going to push more weight than if you weren't. So yes, it's completely normal.

But that doesn't mean you can't progress if you incline press last. Try and stick to the same routine for a long period of time (atleast 8 weeks). Meaning do the same movements in the same order every workout. It's easier to track your progress that way.

When I'm running a more traditional bodybuilding split, i always like to put my heavy compound movements infront. Then i put the 'lighter weighted' movements towards the end of the session and try to 'feel' the muscle work rather than try to lift the heaviest weight. But thats just personal preference You have to find out what works for you.

Eating and gaining weight helps break plateaus.

Asking questions is good. But do your own research, experiment with yourself, then finally ask questions.

Cycle 2 Week 1

Tuesday / Bench Press

Bench Press:
70kg x 5
75kg x 5
80kg x 10

45kg x 5 x 10

DB Rows:
15kg x 10
25kg x 10
32.5kg x 4 x 10

im loving bench press days


Thursday / Squats

Squats:
100kg x 5
105kg x 5
110kg x 8

65kg x 5 x 10

Leg Curls:
30kg x 5 x 10


Saturday / Military Press

Military Press:
55kg x 5
60kg x 5
60kg x 6

45kg x 10
45kg x 5, 35kg x 5
35kg x 3 x 10

Neutral Grip Pullups:
BW x 10
5kg x 4 x 10

a little too overzealous on the BBB sets


Sunday / Deadlifts

Deadlifts:
110kg x 5
120kg x 5
125kg x 8

70kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10



This post has been edited by Kaffatsum: Mar 2 2014, 06:33 PM

Strong as fuark. Mirin them numbers. How bout putting up your pic for further mirin.

no homo

I wont pics of my front side because i got some skin problems that im super self-conscious about
Ill post some leg and back pics later in the week if their good quality. my phone camera is awful..

Cycle 2 Week 2

Tuesday / Bench Press

Bench Press:
75kg x 3
80kg x 3
85kg x 8

55kg x 5 x 10

DB Rows:
35kg x 5 x 10

man, do i love tuesdays progress is going so nicely for my pressing.


Thursday / Squats

Squats:
105kg x 3
115kg x 3
120kg x 5

70kg x 5 x 10

Leg Curls:
30kg x 3 x 10
36kg x 2 x 8


Saturday / Military Press

Military Press:
55kg x 3
60kg x 3
65kg x 3

35kg x 2 x 10
40kg x 3 x 10

Neutral Grip Pullups:
5kg x 10,10,8,8
7.5kg x 5,5

didnt feel strong. only had 1 meal in me by mid-afternoon.


Sunday / Deadlifts

Deadlifts:
120kg x 3
125kg x 3
130kg x 8?*

75kg x 5 x 10

Hanging Leg Raises
BW x 5 x 10

mightve been 7 or 8.. lost track while holding breath.

This post has been edited by Kaffatsum: Mar 15 2014, 06:28 PM

Cycle 2 Week 3

Tuesday / Bench Press

Bench Press:
70kg x 5
80kg x 3
90kg x 8*

60kg x 5 x 10

DB Rows:
32.5kg x 3 x 10
35kg x 10,8

*spotter doesnt know how to listen when i tell him to keep the hands off the bar 'til i say so. 7 reps without him touching the bar. definitely had the 8th rep..

next time i just wont use a spotter -.-


Thursday / Squats

Squats:
100kg x 5
110kg x 3
125kg x 5

75kg x 5 x 10

Leg Curls:
30kg x 3 x 10
36kg x 10,8

*the haze made this session harder than it should have been.


Saturday / Military Press

Military Press:
55kg x 5
60kg x 3
70kg x miss

40kg x 5 x 10

Neutral Grip Pullups:
BW x 10
5kg x 5
10kg x 5
15kg x 5
20kg x 5
BW x 10

well.. shit. this isnt good.


Sunday / Deadlifts

Deadlifts:
110kg x 5
125kg x 3
140kg x 6

80kg x 5 x 10

Cable Crunches:
36kg x 5 x 10



This post has been edited by Kaffatsum: Mar 16 2014, 08:09 PM

Cycle 2 Deload Week

Tuesday / Bench Press

Bench Press:
45kg x 5
50kg x 5
55kg x 5

40kg x 5 x 10

DB Rows:
10kg x 10
12.5kg x 4 x 10


Thursday / Squats

Squats:
55kg x 5
65kg x 5
80kg x 5

40kg x 5 x 10

Leg Curls:
14kg x 5 x 10


Saturday / Military Press

Military Press:
30kg x 5
35kg x 5
40kg x 5

20kg x 5 x 10


Neutral Grip Pullups:
BW x 10,10,7,10,6

in a rush, thankfully just a deload session


Sunday / Deadlifts

Deadlifts:
60kg x 5
75kg x 5
90kg x 5

60kg x 3 x 10

Hanging Leg Raises:
BW x 3 x 10

time to go heavy again (:

This post has been edited by Kaffatsum: Mar 23 2014, 07:19 PM