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

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

    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
    Last edited by DC_catholic315; 11-27-2013, 10:57 PM.
    I see you didn't take a s#!t before deadlifting....
    I too like to live dangerously


  • #2
    I'll be following along man! Time to do some growin!
    2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

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    • #3
      Good choice DC

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      • #4
        Good luck. Something good to follow

        Sent from my LG-P999 using Tapatalk 2
        Journey to PL'ing http://www.intensemuscle.com/showthr...d=1#post408541

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        • #5
          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
          I see you didn't take a s#!t before deadlifting....
          I too like to live dangerously

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          • #6
            Originally posted by RobbHensel View Post
            Good choice DC
            ^^THIS^^ Now kill it!
            2014 USPA Nevada State / Regional Championships - 1,168 total

            2014 USPA National Championships - 1,235 total

            2014 Village Gym Meet - 1,260 total

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            Journal: http://intensemuscle.com/showthread....80#post1112980

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            • #7
              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.
              Last edited by martin_h; 11-04-2013, 09:27 AM.

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              • #8
                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.
                '17 USAPL Chicago Raw
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                • #9
                  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
                  '17 USAPL Chicago Raw
                  17 AAU Super Total
                  '16-AAU Hi
                  '15-USPA Metro
                  '15-USPA State
                  '15-AAU HI
                  '14-AAU HI
                  '14-USPA Metro
                  '14-WABDL Sonny's
                  '14-USPA State
                  '14-HI Strongman
                  '13-USPA
                  '13-WABDL Sonny's
                  '13-USPA State
                  '13-AAU HI
                  '11-USPA Metro
                  '10-NPC Stingrey
                  '09-NPC Islands
                  '09-NPC Stingrey
                  '09-ABA Islands
                  '02-ABA Islands
                  '02-ABA IronWorks
                  '01-NPC Paradise Cup
                  '01-ABA Olympia
                  '01-ABA Islands
                  '00-NPC Nat.Tri-State
                  '00-INBF Musclefest
                  '98-NGA Ill
                  '98-INBF Ohio

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                  • #10
                    I like 10 sets of 3 reps for chin/pull ups to get started and then add weight.
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                    • #11
                      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
                      Last edited by DC_catholic315; 11-04-2013, 12:47 PM.
                      I see you didn't take a s#!t before deadlifting....
                      I too like to live dangerously

                      Comment


                      • #12
                        Originally posted by DC_catholic315 View Post
                        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

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                        • #13
                          Originally posted by RobbHensel View Post
                          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
                          I see you didn't take a s#!t before deadlifting....
                          I too like to live dangerously

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                          • #14
                            I bet you wished you had a different screen name huh?
                            2005 HOA Natural Classic
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                            • #15
                              Originally posted by breck View Post
                              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
                              I see you didn't take a s#!t before deadlifting....
                              I too like to live dangerously

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