The Official Gym & Fitness Thread

5/3/1 chest day yesterday:

flat bench: 210x3, 240x3, 270x3, 315x3
incline bench: 3 sets
flat db flies: 2 sets
widegrip pullsups: 3 sets
t-bar rows: 2 sets
bis: 3 sets
tris: 3 sets
shoulders: 3 sets

 

FTFY

 

I stopped taking protein shakes and my bench is still going up

 

You must be praying more then

 

Because You eat trenbolone sammiches

 

That's b/c the fitness industry be lyin about how much protein you actually need.

 

no it's cause i eat tren sammiches

 

I love me a PB&J tren sammich. ❤

But yea I'm only taking a scoop and a half every day of my cookies and cream protons shek. The rest I try to get from eating chicken, rice and beans. But I'm not super watching my Macros, I have cut a lot of sugar out though. Mostly because I have no popterts or cookies for my coffee in the morning

 

Where did you get the program for the 5/3/1? I want to try and start doing it.

 

Why the pull-ups tho on a chest day?

 

Wasn't me, it was @zacharypaul89 . BUT I surmise that doing some back work is beneficial to a heavy chest day to balance it out. Don't want your shoulders rounded forward like a caveman. I do very light back stuff on my chest days. Not back door stuff, like back stuff.....trololol

 

5/3/1 is a strength plan created by Jim Wendler. Here is an explanation. I tweaked it to focus on strength as well as hypertrophy and like it so far. My plan can be seen here.

5/3/1 uses an upper/lower protocol instead of a bro split. I've done traditional upper/lower splits and bro splits and I like them both.

 

But, do you like it so far?

 

Edited






















But I really like it so far

 

Inspired by the 5/3/1 discussion a few days ago

After the 0600 Crossfit nonsense (WOD was 8 min AMRAP of Front Squat 6 @ 185#, HSPU x 10) this AM
I did 5 x 5 Strict Press @ 125#

 

It’s classic overtraining...

But Arnold did preach supersetting push and pull motions and he’s got a body of work to prove its success

 

It's not overtraining. Overtraining would be if you did 1000 reps of bench two days in a row or if you did bench Mon, Tues, Thurs, Sat. Hitting each muscle group in an hour's time every 4-5 days ins't gonna fry your CNS.

 

It's over training if you're not overtren-ing.

 

My bodyfat % is proof enough I'm not overtrenning.