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Heights 5/3/1 Journey begins....

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  • Heights 5/3/1 Journey begins....

    Ok, so first things first, my stats
    Age: 24
    Height: 6’5”
    Weight: 220
    Body fat: 18% - bod pod and callipers
    My aims are to increase muscle mass while attempting to lose body fat.
    i

    So im going to be following 5/3/1 edited to suit my needs. the programme iv set up is aimed at allowing me to use my main lift to hit a body part one day then 3days later using exercises after another main lift to hit the same area. hope that makes sense.

    Mon-HIIT/core

    Tues-squat 5/3/1
    Pullups - 5x5
    Chins-5x5
    T-bar row - 5x5

    Weds-bench 5/3/1
    Seated smith military press - 5x5
    Lateral raise - 5x5
    Rear delt fly - 5x5

    Thurs-HIIT/core

    Fri-deadlift
    Leg press - 5x5
    Leg curl - 5x5
    Leg ext* - 5x5


    Sun-Ohp
    Incline db press - 5x5
    Dips - 5x5
    A fly exercise - 5x5


    HIIT - exercise bike - 20/40 for 15mins with a 5min warm up
    Last edited by height_11; 01-14-2012, 09:24 AM.

  • #2
    today i did some ab work followed by some HIIT
    20sec sprints on a bike followed by 40 secs slower pace - did this for 15mins with 5min steady cycle at the start. so 20mins total
    Last edited by height_11; 01-02-2012, 11:51 AM.

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    • #3
      Todays session:
      squat - 65x5, 75x5,85x8
      pull ups - rest pause - bw - 8,5,5
      Chins-5x5 - bw+5kg - 5,5,5,4,3
      T-bar row - 5x10 - 50kg - 10,10,10,8,6

      Felt like crap today, not a good session.
      Last edited by height_11; 01-03-2012, 06:50 PM.

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      • #4
        bench - 75x5, 85x5, 95kg x 8
        Seated smith military press - 5x10 - 45
        Lateral raise - 5x10 - 25lbs
        Rear delt fly - 5x10 - 20lbs
        Last edited by height_11; 01-05-2012, 11:56 AM.

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        • #5
          Your weights in lbs or kg's?
          It takes work to get things done, but in reality not getting things done is a lot more painful. -Knickerbocker24

          Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. I’ve got scars and blood and vomit. -Jim Wendler


          My 5/3/1 Journal

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          • #6
            Anything involving a barbell is kg, anything involving dumbbells is lbs.

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            • #7
              todays session
              HIIT 20mins on bike, 20x40 with a 5min warm up
              reverse crunch on incline bench 3x10
              russion twist on same bench 3x20 10kg plate

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              • #8
                Bench - 75x5, 85x5, 95x8
                Seated smith military press - 60kg - 5,5,5,5,5
                Lateral raise - 5x5 - 35lbs - 5,5,5,5,5
                Rear delt fly - 5x5 - 25lbs - 5,5,5,5,5

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                • #9
                  deadlift - 100x5, 110x5, 125x10
                  Leg press - 5x5 - 170 - 5,5,5,5,5
                  Leg curl - 5x5 - 35 - 5,5,5,5,5
                  Leg ext* - 5x5 - 50, 5,5,5,5,5

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                  • #10
                    Wow it's like I built a time machine, went back 4 years, and made my username "height_11" and started posting on IM. Although, your lifts are higher than mine when I first started.

                    My journal is here in case you are interested in how I implement my current 5/3/1. Only one workout so far, but my squat is coming today.

                    http://www.intensemuscle.com/showthread.php?t=44707

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                    • #11
                      yer i hate posting my lifts on here, but i figure its motivation to get them up.
                      everyones gotta start somewhere, right?

                      your split looks better than mine!

                      my lifts wer better 3months ago, but then i stopped 5/3/1 did something else, then had a couple weeks off over xmas and now im back to square one.
                      trying to drop the body fat at the min so dropping my calories. 18% at the min, definitely need to get that a lot closer to 10. works out about 17lbs or something.

                      good times :/

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                      • #12
                        ps. good luck with the squat session!

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                        • #13
                          yesterday (13th)

                          Core work followed by HIIT - 5min warm up - 20/40 x15 on exercise bike.
                          Last edited by height_11; 01-14-2012, 09:17 AM.

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                          • #14
                            OHP - 45kgx5, 55kgx5, 60kgx8
                            Incline db press - 5x5- 75lbs x 5,5,5,5,5
                            Dips - 5x5 - 15kg - 5,5,4,4,5
                            cable crossover - 25 - 3x10

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                            • #15
                              squat - 70kgx3, 80kgx3, 90kgx8
                              pull ups - 5x5 -bw - 5,5,5,5,5
                              Chins-5x5 - bw - 5,5,5,5,5
                              T-bar row - 5x5 - 55kg - 5,5,5,5,5
                              Last edited by height_11; 01-20-2012, 01:19 PM.

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