5/3/1... Shut down the mind and grind

[DC_catholic315]

Ok so I'm done thinking... Done number crunching ... Done overanalyzing... Here is my goals
Get bf to 10%
Increase bench, squat, deadlift, and sop by 10 lbs
Not suck at chin ups (lol ok so I'm fat and weak)

Maxes 260 bench, squat 275 (full depth no wraps no belt), deads 365 (no straps no belt) and sop 145

Day 1
Box squat jumps 3 sets of 5 (exploding high as possible)

Squat
190xs 3
225 xs 3
255xs 5

Bench 185 xs 5 reps xs 5 sets

Assisted chins (yes my fat ass is that weak lol) 10 sets of 5

Dumbbell side bends 55 lbs. xs 20 reps a side xs 2 sets

Straight bar press downs 120 xs 3 sets of 15

Standing calf raise 3 sets of 15 (ok not in the template but hey my calves blow ass)

Yes 5/3/1 was eye opening and I see that I truly have neglected the core lifts...
Looking forward to this program as it is based around everything that I suck royally at which means in the end I will be better

Ps thank you all senior members who reccomended I think this shit out and get back to basics and kick some ass

[PhoebeusFenix]

I'll be following along man! Time to do some growin!

[RobbHensel]

Good choice DC

[jholman4]

Good luck. Something good to follow

Sent from my LG-P999 using Tapatalk 2

[DC_catholic315]

I've come to the conclusion that hell is really jus a chin-up bar mounted way to close to the coals below lol.... Thanks for all y'all's encouragement... I'm ready to set some frigging pr's on my piddly ass squat

[TLopez]

Good choice DC

^^THIS^^ Now kill it!

[martin_h]

When you say assisted chins..Do you mean machine assisted? If so then Hell no as it is not at all going to transfer well over to normal chins..there's a few reasons, but the main one being it doesn't 're-create' the upper back stabilizing that a chin does..(some people even use a lat pulldown, that also does not transfer well to chins..I could Lat pull 140kg, when it came to chins at a BW of 220lbs..4 sets of 6, with real long rests) <<--sorry to jump to conclusions, just if any noobie is reading this and then thinks 'oh sht I can use that machine to help me chin' then no, no you can't.

As Jim and Dave have said, you suck at it for a reason, do things you suck at and improve on them.

I am also 'doing' 5/3/1 at the moment and as you said, at first it is humbling. Plus also it opened my eyes to powerlifting, which I think is a phenomenal sport with some immense coaches. Bodybuilding could learn a lot from it.

[trucelt]

Awesome choice DCC....here's a great plan for pull-ups how many can you do in a maximum effort set?say you can do 7-8...then start knocking out sets of 3 and try to hit maybe 5-6 sets of 3. That way youll be still getting s decent smount of volume in AND your should br pretty good on almost every rep.Aim for 20-25 reps total...after a few weeks start doing sets of 4 then 5 etc. I'd either alternate pull ups with your bench press and military press like wendler suggests or do them before as part of your warm-up.

[trucelt]

Btw martin is right...unless you've got an injury or can't do a single pull up the asst pull up machine is for sh*t

[LG1]

I like 10 sets of 3 reps for chin/pull ups to get started and then add weight.

[DC_catholic315]

Noted true Celt will get busy on that next bench rotation and will alternate btw the benches

Thanks all you guys the suggestions/critiques will not be ignored

[RobbHensel]

Noted true Celt will get busy on that next bench rotation and will alternate btw the benches

Thanks all you guys the suggestions/critiques will not be ignored

I'd just do sets of 3-5 between all sets of exercises that's what I normally do. accumulative fatigue

[DC_catholic315]

I'd just do sets of 3-5 between all sets of exercises that's what I normally do. accumulative fatigue

Cool, bad as I suck at em I need all the work I can get

[breck]

I bet you wished you had a different screen name huh?

[DC_catholic315]

I bet you wished you had a different screen name huh?

Yes something motivating though like .... Sucksatchinssuperbad or piddlysquat275...lol 531catholic315 jus doesn't have the same ring though