First day of the 5/3/1

Discussion in 'Fitness & Nutrition' started by Daiz4yota, Mar 21, 2010.

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  1. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    So thanks to some users here, I dled and read the entire 5/3/1 routing last night (thanks Aspirin :bowdown:). Went to the gym at 2, and tried to calculate my max squat. Took .9 of that, and did the 65%, 75%, 85% x 5 routine. The entire time, im thinking "this isnt even that hard". Seemed way too easy. Then I got to the last 85% set where you try to do as many as you can. I managed 12 squats with perfect form. This was more than my originally calculated max. It now hurts to walk :rofl::rofl: Should be an interesting routine :hs:
     
  2. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    Ive never had the squat or the deadlift as a regular part of my lifting routine. Seems like they are pretty damn integral to getting big. Im starting to realize that even though I hate them, I have to perfect them
     
  3. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    maybe now ill get those mythical "noob gains" that I always hear about
     
  4. kilian

    kilian Babysitting Adults OT Supporter

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    hopefully you bought it
     
  5. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    of course I did
     
  6. ErwinRommel

    ErwinRommel New Member

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    you do the supplementary work with the presses 5 sets x20? that shit was making me sick. But yeah I just started the 5/3/1 as well and I'm enjoying it thus far.
     
  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    5x20 wut?
     
  8. ErwinRommel

    ErwinRommel New Member

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    [​IMG]
     
  9. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    5x20? Yea I did 5x calf raises, and 5x hamstring curls.
     
  10. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    I just kind of did my own supplementary work.
     
  11. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    my biggest issue is going to be figuring out my maxes. I lift alone, and I really dont want to be that guy who gets the barbell stuck on my chest at the gym :rofl:
     
  12. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    Im just going to use that calculation, but its not going to be very accurate
     
  13. ErwinRommel

    ErwinRommel New Member

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    that's what i did :dunno: seems to be working well. He says you will most likely be doing 10 + reps on the last set, and the sets leading up to that are more to get you mentally prepared rather than wear you out.
     
  14. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    so its normal that my original set I used to calculate my max was less weight for 10 reps than my last set that was 10lbs heavier for 12 reps? Seems like that means that my original set I used to get my max wasnt truly my max :dunno:
     
  15. ErwinRommel

    ErwinRommel New Member

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    I'm having a little difficulty deciphering that, but I just took my heaviest set logged and went off of that.
     
  16. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    The first thing I did today was a set of what I thought would be my max, in order to enter it into the equation and find my one rep max. This was 135x10. I felt like I couldnt do one more :o. So this gave me a max of (135x10x.0333+135). This gives me 180. Multiply that by .9=162lbs. I then used this number for the 65%, 75%, 85% spread. What im saying is that on my last set at 85% (140lbs), I did 12 full ass to the grass squats. This is compared to my original 135lbsx10 set that I thought was my max. This seems incorrect to me. Seems like I should now use the 140lbsx12 to calculate a new max :dunno:
     
  17. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    does anybody understand what im saying?
     
  18. knucks

    knucks Active Member

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    i dont know what youre asking really, because 1. im blunted and 2. bout to run off, but:

    i always reset my max after 1 cycle of 5/3/1 (so: 3 weeks of it, +1deload week)
     
  19. patt

    patt New Member

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    :rofl::rofl::rofl:
    first day i went to gym i tried bench press
    i tried no weights
    got the bar off then going down got stucked :rofl::rofl::rofl:
    had to roll it down my legs to get it off
     
  20. Aspirin

    Aspirin OT Supporter

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    Yes, if you were able to squat 140 x 12 after a challenging set of 135 x 10...then your max should be no less than whatever 140 for 12 reps is in that equation.

    Glad to hear it kicked your ass...get used to walking like a geriatric after leg and back day for a while.

    And you'll like deadlifts...you get so strong in them so quick...moving alot of weight is fun.
     
  21. loading

    loading OT Supporter

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    Can somebody link that PDF in here
     
  22. Aspirin

    Aspirin OT Supporter

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  23. Daiz4yota

    Daiz4yota OT's Facial Plastic Surgeon OT Supporter

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    Yea, I just really need to get my form down. Ive never been able to do them without scraping the shit out of my shins :o
     
  24. Aspirin

    Aspirin OT Supporter

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    thats the right way to do it.

    Supposedly wearing knee socks helps. Never tried it myself though, I'd rather lose a few layers of skin than look like a 1970's brady bunch dropout.
     
  25. kilian

    kilian Babysitting Adults OT Supporter

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