Day 2 / Week 4/ Cycle 1: 08-04-2011

Deadlift
5 x 100
5 x 125
5 x 150


Deadlift 2
10 x 135
10 x 155
10 x 135
10 x 145
10 x 135


Hanging Leg Raises
15 x BW
10 x BW
11 x BW
10 x BW
8 x BW
8 x BW
8 x BW
8 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 58 mins

Notes:
-

Day 3 / Week 4/ Cycle 1: 09-04-2011

Barbell Bench Press
5 x 65
5 x 80
5 x 95


Dumbbell Bench Press
15 x 40
15 x 40
15 x 50
10 x 50
15 x 30
10 x 50
8 x 60
5 x 65


Dumbbell Rows
10 x 30
10 x 40
10 x 50
10 x 60
10 x 50
8 x 65


Cardio HIIT
15 mins


Duration of training (does not include cardio): 61 mins

Notes:
-

Day 4 / Week 4/ Cycle 1: 10-04-2011

Squat
5 x 100
5 x 125
5 x 150


Squat 2
10 x 175
10 x 175
10 x 195
10 x 155
10 x 135


Leg Curls in kgs
10 x 31.7
10 x 40.8
10 x 31.7
10 x 49.9
10 x 40.8


Cardio HIIT
10 mins


Duration of training (does not include cardio): 39 mins

Notes:
-

This post has been edited by kaspersky-fan: Apr 18 2011, 07:19 PM

Day 1 / Week 1/ Cycle 2: 13-04-2011

Military Press
5 x 65
5 x 75
8 x 85


Dips
5 x 15 x BW


Chinups
6 x BW
5 x BW
6 x BW
4 x BW
5 x BW
4 x BW
3 x BW
4 x BW
3 x BW
5 x BW
3 x BW
2 x BW


Cardio HIIT
12 mins


Duration of training (does not include cardio): 49 mins

Notes:
-

Day 2 / Week 1/ Cycle 2: 14-04-2011

Deadlift
5 x 170
5 x 195
5 x 225


Deadlift 2
10 x 170
10 x 170
10 x 155
10 x 155
10 x 140


Hanging Leg Raises
10 x BW
8 x BW
9 x BW
7 x BW
7 x BW
7 x BW
7 x BW
7 x BW
6 x BW
8 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 69 mins

Notes:
-

Day 3 / Week 1/ Cycle 2: 16-04-2011

Barbell Bench Press
5 x 105
5 x 120
8 x 140


Dumbbell Bench Press
15 x 35
15 x 45
15 x 50
10 x 55
9 x 60
15 x 50
3 x 65


Dumbbell Rows
10 x 45
10 x 50
10 x 55
10 x 60
10 x 45
9 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 74 mins

Notes:
-

This post has been edited by kaspersky-fan: Apr 18 2011, 07:38 PM

Day 4 / Week 1/ Cycle 2: 17-04-2011

Squat
5 x 170
5 x 195
8 x 225


Squat 2
10 x 185
10 x 185
10 x 185
10 x 170
10 x 160


Leg Curls in kgs
10 x 40.8
10 x 44.8
10 x 49.9
10 x 33.7
10 x 42.8


Cardio HIIT
0 mins


Duration of training (does not include cardio): 49 mins

Notes:
-

Day 1 / Week 2/ Cycle 2: 20-04-2011

Military Press
3 x 70
3 x 80
6 x 90


Dips
5 x 15 x BW


Chinups
6 x BW
6 x BW
4 x BW
5 x BW
4 x BW
3 x BW
3 x BW
4 x BW
3 x BW
4 x BW
4 x BW
4 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 54 mins

Notes:
-

This post has been edited by kaspersky-fan: Apr 26 2011, 01:06 AM

Day 2 / Week 2/ Cycle 2: 21-04-2011

Deadlift
3 x 185
3 x 210
3 x 235


Deadlift 2
10 x 185
10 x 185
10 x 175
10 x 175
10 x 155


Hanging Leg Raises
15 x BW
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 64 mins

Notes:
-

Day 3 / Week 2/ Cycle 2: 23-04-2011

Barbell Bench Press
3 x 115
3 x 130
8 x 145


Dumbbell Bench Press
15 x 40
15 x 40
15 x 50
15 x 55
13 x 55
5 x 60


Dumbbell Rows
10 x 40
10 x 50
10 x 35
10 x 50
10 x 40
5 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 63 mins

Notes:
-

Day 4 / Week 2/ Cycle 2: 24-04-2011

Squat
3 x 185
3 x 210
8 x 235


Squat 2
10 x 190
10 x 190
10 x 190
10 x 180
10 x 170


Leg Curls in kgs
10 x 42.8
10 x 49.9
10 x 52.1
10 x 40.8
10 x 42.8


Cardio HIIT
0 mins


Duration of training (does not include cardio): 56 mins

Notes:
-

Day 1 / Week 3/ Cycle 2: 27-04-2011

Military Press
5 x 75
3 x 85
5 x 95


Dips
5 x 15 x BW


Chinups
6 x BW
3 x BW
6 x BW
6 x BW
5 x BW
4 x BW
5 x BW
4 x BW
3 x BW
4 x BW
3 x BW
2 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 53 mins

Notes:
-

Day 2 / Week 3/ Cycle 2: 28-04-2011

Deadlift
5 x 195
3 x 225
3 x 250


Deadlift 2
10 x 195
10 x 165
10 x 175
10 x 155
10 x 135


Hanging Leg Raises
15 x BW
12 x BW
10 x BW
8 x BW
8 x BW
8 x BW
9 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 69 mins

Notes:
-

Day 3 / Week 3/ Cycle 2: 30-04-2011

Barbell Bench Press
5 x 120
3 x 140
8 x 155


Dumbbell Bench Press
15 x 35
15 x 45
15 x 50
15 x 55
10 x 60
5 x 65
8 x 45


Dumbbell Rows
10 x 35
10 x 45
10 x 50
10 x 55
10 x 60
5 x 65


Cardio HIIT
15 mins


Duration of training (does not include cardio): 76 mins

Notes:
-

Day 4 / Week 3/ Cycle 2: 02-05-2011

Squat
5 x 195
3 x 225
3 x 250


Squat 2
10 x 195
10 x 195
10 x 195
10 x 185
10 x 175


Leg Curls in kgs
10 x 42.8
10 x 52.9
10 x 42.8
10 x 45.3
10 x 49.9


Cardio HIIT
0 mins


Duration of training (does not include cardio): 60 mins

Notes:
-

Hi ,

I read through the book and Wendler did mention that 5/3/1 is ok for beginners or weak people in general (me heh).

What made you adopt 5/3/1 ? I'm planning on changing my program as i'm noticing much mass gain since starting 4 months (and yes diet is important).

Want to get more opinions on this program.

Hrm he did mention that the program is suitable for everyone in general. I feel the reason that I've decided to adopt 5/3/1 is that it has a good mix in both strength and hypertrophy properties, notice the first exercises are always on low rep, higher weights than the 2nd and 3rd exercises. Also, I was previously with MadCow, doing at most 5 reps range except for the last workout session of the week. I have been with MadCow for too long that I started to get bored... Time to change to something with a lil higher reps.

Honestly I can't really give you a concrete feedback as I've just started with this program for 2 months, which isnt really a sensible duration to judge the program imho. But I can definitely tell you I am gaining mass and symmetry, which is a good thing.

Day 1 / Week 4/ Cycle 2: 04-05-2011

Military Press
5 x 45
5 x 50
5 x 60


Dips
5 x 15 x BW


Chinups
4 x BW
3 x BW
5 x BW
3 x BW
3 x BW
3 x BW
3 x BW
3 x BW
4 x BW
5 x BW
5 x BW
5 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 52 mins

Notes:
-

This post has been edited by kaspersky-fan: May 11 2011, 01:29 AM

Day 2 / Week 4/ Cycle 2: 05-05-2011

Deadlift
5 x 105
5 x 130
5 x 160


Deadlift 2
10 x 135
10 x 140
10 x 140
10 x 135
10 x 135


Hanging Leg Raises
12 x BW
12 x BW
12 x BW
10 x BW
8 x BW
10 x BW
8 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 67 mins

Notes:
-

This post has been edited by kaspersky-fan: May 11 2011, 01:29 AM

Day 3 / Week 4/ Cycle 2: 07-05-2011

Barbell Bench Press
5 x 65
5 x 80
5 x 100


Dumbbell Bench Press
15 x 35
15 x 45
15 x 35
15 x 45
15 x 50
8 x 55


Dumbbell Rows
10 x 35
10 x 45
10 x 50
10 x 45
10 x 35
5 x 55


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-