The Official Gym & Fitness Thread

Depends where they are wearing the croc

 

Coworker came up and talked to me and this was on my screen :I #awkward

 

And the size croc too...

Cause they make those things for babies too.

 

Ok pump the brakes you two

 

Pump what?

 

Not crocs but close enough.

 

No chacos are for hippies

 

Your a chaco

 

So this program is basically 5/3/1, but adapted to someone with both strength and hypertrophy goals. I don't ever plan on competing in anything unless it's some sort of eating contest, so this isn't to be used to prep for a meet/show. This is for the jabroni who wants to be strong, but also wants killer trapsnbis. Also, I haven't even started yet, but I'm 99% certain it's gonna be good.

I'm going to do a minimal explanation of 5/3/1 for those unaware, but the full explanation of it can be found in this article written by it's creator, Jim Wendler.

5/3/1 basically takes 4 lifts (standing overhead press, squat, bench, and deadlift) and puts each at the beginning of your workout. Ex.: Mon - OHP, Tue - deadlifts, Thurs - bench, Fri - squat. Each week of a 4 week block, you start off your workout with the given lift and do 3 sets of ___. Week 1 is 5 reps, week 2 is 3, week 3 is 5,3,1, and week 4 is a delaod. The weight you use is based off your max (week 1 is 65, 75, 85%; week 2 is 70, 80, 90%, week 3 is 75,85,95%, and week 4 is 40,50,60%). After 4 weeks, you add 5 lbs to your bench and OHP max and 10 lbs to your squat and deadlift max and redo the whole program based off those percentages; doing this forces you to lift heavier each week. Each day's exercise is followed up by minimal accessory work, which is what turned me off, so I tweaked it. 5/3/1's goal isn't to build muscle, but to build strength, so Jim doesn't care about burning out biceps. I do.

A typical 5/3/1 workout would look like this:

squat: 225x5, 245x5, 255x5
leg press: 5x15
leg curl: 5x10

That's all well and good if you're strictly a powerlifter, but I'm not, so I came up with this:

For the first lift of each day, 5/3/1 stays in effect. You do the compound movement of the day and follow Jim's standard of taking a percentage of your max weight. After 4 weeks, just like in the regular 5/3/1, you add 5 and 10 lbs and redo it, forcing yourself to get stronger.

Day 1:
OHP: 5/3/1 standard
chest exercise: 5x10
back exercise: 5x10
bicep exercise: 3x10
triceps exercise: 3x10
shoulder exercise: 3x10
trap exercise: 3x10

Day 2:
deadlift: 5/3/1 standard
squats: 5x10
quad exercise: 3x10
hamstring exercise: 3x10
abs: 5x10-20
calves: 5x10-20

Day 3:
bench: 5/3/1 standard
chest exercise: 5x10
back exercise: 5x10
bicep exercise: 3x10
triceps exercise: 3x10
shoulder exercise: 3x10
trap exercise: 3x10

Day 4:
squat: 5/3/1 standard
deadlifts: 5x10
quad exercise: 3x10
hamstring exercise: 3x10
abs: 5x10-20
calves: 5x10-20

I counted every single rep of this to make sure that over-training (hopefully) won't be a problem. The only thing I could foresee over-training being an issue with would be quads and hamstrings; if that's the case, I'm going to drop off or lower the volume of the accessory leg movements after squats and deads.

If you really want to understand how 5/3/1 works, read the link above. I really the idea of it b/c instead of coming in and doing whatever weight I feel like it, the program forces you to work off a percentage of your max. After 4 weeks, your max goes up, whether you like it or not. I'm going to try this out for 2 4-week cycles and see how it goes.

TL;DR for @tacopaulo: 5/3/1 w/ hypertrophy exercises added

 

Chacos?

 

Those ugly ass sandals...they're terrible.

 

You mean Tevas sandals?

 

That's essentially what I do now but 5x5 for the main lifts then 8-20 reps on whatever body part I'm doing that day.

 

I have essentially done the same thing as you with my 5/3/1 program.

I do:
the main lift as prescribed
Complimentary lift 5x10
Another lift that works the same muscle as the main lift 5x10
Bis 3X10
Tris 3x15 (I do higher reps on tris)

But I’m done after that. Thursdays I add in two back exercises.

Leg day I only do the main lift, then the conplimentary lift 5x10, then calves 3x25. Because I would die if anything else.

I think whats really different about your program is the addition of a couple more compound lifts. Which I think is great provided it doesn’t take away from your major movements and you can recover.

Usually the first week I feel like I could do more on the program. I might adapt this to those weeks.

 

You’re*

Be well

 

@zacharypaul89

TL;DR: Overtrain

 

Interesting

 

Haven't you heard CT Fletcher? Overtraining is a myth, brah.