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OK so I intend on doing this while on CNS eating plan and have only done 1 session so far (which was Bench Press).Been on CNS for about 2 months and lifting weights at the gym for a while now...Day1: (Monday)Deadlift 1RM - 100kg/220lbsDeadlift 5/3/1Glute Ham Raise 3x12Lunge 3x12Lat Pull down 3x10 (front and back is 1 rep)Good Morning 5x5Day2:(Tuesday)Military Press 1RM - TBA. I will calculate it tomorrow at the gymMilitary Press 5/3/1 Shoulder Press 3x12Reverse Shoulder Press 3x12Kettlebell Swing,Clean,Squat, PressDumbell Row 1x20, 1x15, 1x12 (2.5kg increment for each set)Day3: (Thursday)Bench Press 1RM - 50kg/110lbsBench Press 5/3/1Dumbell Row 1x20, 1x15, 1x12 (2.5kg increment for each set)Dumbell Bench Press 3x12Tricep Pulldowns 3x12Incline Bench Press 3x12Day4: (Saturday)Squat 1RM - 145kg/320lbsSquat 5/3/1Single Leg Press 3x12Box squat 3x12Glute Ham Raise 3x12Step-Ups 3x20 with weightEach day also has core work:Ab Wheel rollSitupsPushupsCarb Night is on Squat day (Saturday)Sunday is 1hr HIIT + core workIm about 5"10 & 105kg/230lbs and aiming for around 90kg/200lbs. I dont know my bodyfat %.Comment away please 🙂
OK so I intend on doing this while on CNS eating plan and have only done 1 session so far (which was Bench Press).Been on CNS for about 2 months and lifting weights at the gym for a while now...Day1: (Monday)Deadlift 1RM - 100kg/220lbsDeadlift 5/3/1Glute Ham Raise 3x12Lunge 3x12Lat Pull down 3x10 (front and back is 1 rep)Good Morning 5x5Day2:(Tuesday)Military Press 1RM - TBA. I will calculate it tomorrow at the gymMilitary Press 5/3/1 Shoulder Press 3x12Reverse Shoulder Press 3x12Kettlebell Swing,Clean,Squat, PressDumbell Row 1x20, 1x15, 1x12 (2.5kg increment for each set)Day3: (Thursday)Bench Press 1RM - 50kg/110lbsBench Press 5/3/1Dumbell Row 1x20, 1x15, 1x12 (2.5kg increment for each set)Dumbell Bench Press 3x12Tricep Pulldowns 3x12Incline Bench Press 3x12Day4: (Saturday)Squat 1RM - 145kg/320lbsSquat 5/3/1Single Leg Press 3x12Box squat 3x12Glute Ham Raise 3x12Step-Ups 3x20 with weightEach day also has core work:Ab Wheel rollSitupsPushupsCarb Night is on Squat day (Saturday)Sunday is 1hr HIIT + core workIm about 5"10 & 105kg/230lbs and aiming for around 90kg/200lbs. I dont know my bodyfat %.Comment away please 🙂
Looks good man!I am also on the 5/3/1 program (Jim Wendler's 2nd edition). I am doing the Big But Boring template. I'm not quite sure which one you are following as it looks like you have a lot of assistance exercises.You may (other people might want to confirm) be doing too much especially on Carb Nite.I have provided mine below so you have an idea as to what is working for me.Bench PressWarm up: 25kg x 5 35 kg x 5 40 kg x 3 Week 1 Week 2 Week 3 Week 4 (deload - drop lifts by 50 % on all assistance work)Set 1 45 kgs x 5 50 kgs x 3 55 kgs x 5 30 kgs x 5Set 2 55 kgs x 5 55 kgs x 3 60 kgs x 3 35 kgs x 5Set 3 60 kgs x 5+ 65 kgs x 3+ 70 kgs x 1+ 45 kgs x 5Assistance: Bench Press - 5 x 10 at 35kg & Dumbell Row - 5 x 10 reps 26kgDeadliftsWarm up: 50 kg x 5 65kg x 5 80 kg x 3 Week 1 Week 2 Week 3 Week 4 (deload - drop lifts by 50 % on all assistance work)Set 1 90 kgs x 5 95 kgs x 3 100 kgs x 5 55 kgs x 5Set 2 100 kgs x 5 110 kgs x 3 115 kgs x 3 70 kgs x 5Set 3 115 kgs x 5+ 125 kgs x 3+ 130 kgs x 1+ 80 kgs x 5Assistance: DeadLift - 5 x 10 at 70kg & HLR - 5 x 10 reps (BW) Overhead PressWarm up: 25 kg x 5 30kg x 5 35 kg x 3 Week 1 Week 2 Week 3 Week 4 (deload - drop lifts by 50 % on all assistance work)Set 1 40 kgs x 5 40 kgs x 3 45 kgs x 5 25 kgs x 5Set 2 45 kgs x 5 50 kgs x 3 50 kgs x 3 30 kgs x 5Set 3 50 kgs x 5+ 55 kgs x 3+ 60 kgs x 1+ 35 kgs x 5Assistance: Overhead Press - 5 x 10 at 35kg & Chin-ups - 5 x 10 reps (BW)Squats Warm up: 40 kg x 5 50kg x 5 65 kg x 3 Week 1 Week 2 Week 3 Week 4 (deload - drop lifts by 50 % on all assistance work)Set 1 70 kgs x 5 75 kgs x 3 80 kgs x 5 45 kgs x 5Set 2 80 kgs x 5 90 kgs x 3 95 kgs x 3 55 kgs x 5Set 3 95 kgs x 5+ 100 kgs x 3+ 105 kgs x 1+ 65 kgs x 5Assistance:Squats- 5 x 10 at 55kg & Leg Curls - 5 x 10 reps 50kg
How do you do an hour of HIIT?! Are the intervals long?I just started adding in HIIT here and there and all I've started on is 30 secs hard/4 mins rest x 6. I do the intervals on a stationary bike with the resistance set to maximum. That's like, 23 mins and it makes me feel like throwing up and then dying. A full hour boggles my mind.
imo, as already noted, ur overdoing it. U probably dont need more than one assistance exercise for “the bodypart of the day”. For example on benchpress day just do one extra chest exercise(not dumbell row AND incline), but continue doing the rows and triceps. If u still want to do both, my suggestion is that you do dumbell week 1 and incline week 2, and then back to dumbell.Just keep at it! cheers
Wow!! Thanks for the replies/comments 🙂To cover them all:dsully1981:I am also following from 2nd edition. I cant remember what page its on but I thought it says you should do 2-4 assistance exercises or was it 2-4 training days as well as training abs/core everyday is fine... I have the 5/3/1 PDF so I will double check that before tomorrows session. I train core every session as a means of not only assisting my leg days but also as a means of getting rid of my gut...I dont mind doing that much at the gym, especially on the Carb Night. I used to low rep, high weight leg day and then destroy rice like a champ hehehebacklash79:Thanks 🙂 I am always adjusting and tweaking where i can anywayheychikadee:I'm sorry and I will correct myself with anaerobic & HIIT Session. Normally I will do something like:15 min running with a 5 min warmup. Running at speeds of 9-11kmph is quite a lot for me so i do 2 mins on and 1 min off.5 min break15 min on the bike. 20-30 sec high resistance, 2 min zero resistance.5 min breakone round of 5/3/1 skipping routineBag work: 1 min flat out 2 min break x55 min breakAnaerobic circuit consisting of:10 x Olympic bar lift from ground to overhead20 x Box step ups (10 each leg)10 x Push ups10 x Sit ups10 x Leg raises10 x Burpees2 min break between rounds, while aiming for 3-5 roundsWith breaks its longer than 1hr.I eat a lot of carbs and I find that the day after Carb Night its nothing for me to gain 3kg (6lbs) and this routine gets rid of almost (if not) all my excess fluid.henrixx:Is it just the Bench Press day where you think its a bit much? I am happy to go with your advice and take the incline bench out. What about the rest of them?Oh and where does Wendler say that you just do one assistance exercise? Even BBB has 2...Thanks again for the comments and critique... more are welcome 🙂
Kin ell man – that is some workout you got going on there!! I haven't the time to spend that long in the gym, whcih is why I guess the BBB template works for me. I am in there no longer than an hour, sometimes 40 mins.I think if I ever switch to CBL or incorporate the 3 CN's and 4.5 days ULC then I will consider moving onto the triumvirate program as I will have more energy. As it stands now, BBB 4 times a week is more than sufficient for me.
I'm confused as to why your squat numbers are so much higher than your bench press and deadlift.
Because when youve been overweight for as long as i have, you naturally develop strong legs...Oh and if its any consolation i dont count the weight of the bar.Edit: My deadlift is a lot less than my squat because my grip and forearm strength is reallllly weak... I used to use figure 8's but they didnt cut it so i went out and bought hooks. They arrived a couple of days ago so i havent had a chance to use them...Oh and i also work in IT and have been for the last 12 years which means im always at a computer and dont do much "physical work"Im 31 this year and have been quite overweight since i was in primary school. I think at one point i was 35kg/80lbs heavier than what i am now with less muscle...
Kin ell man - that is some workout you got going on there!! I haven't the time to spend that long in the gym, whcih is why I guess the BBB template works for me. I am in there no longer than an hour, sometimes 40 mins.I think if I ever switch to CBL or incorporate the 3 CN's and 4.5 days ULC then I will consider moving onto the triumvirate program as I will have more energy. As it stands now, BBB 4 times a week is more than sufficient for me.
Oh dude trust me i fucking hate cardio!!! I dont care if its running, skipping or even watching someone else do it!!!But.... If im gonna eat carbs like a mad cunt in carb night then the next day im gonna be retaining 3x as much fluid. The sooner the fluid is gone the sooner ulc becomes effective again....For the next 3 months i can put in up to 2hrs at the gym per day with my only other committment being work.It would be nice to go to the gym for 30-45mins, do my lifts and gtfo but right now i dont have that luxury like you might 🙂
Kin ell man - that is some workout you got going on there!! I haven't the time to spend that long in the gym, whcih is why I guess the BBB template works for me. I am in there no longer than an hour, sometimes 40 mins.I think if I ever switch to CBL or incorporate the 3 CN's and 4.5 days ULC then I will consider moving onto the triumvirate program as I will have more energy. As it stands now, BBB 4 times a week is more than sufficient for me.
Oh dude trust me i fucking hate cardio!!! I dont care if its running, skipping or even watching someone else do it!!!But.... If im gonna eat carbs like a mad cunt in carb night then the next day im gonna be retaining 3x as much fluid. The sooner the fluid is gone the sooner ulc becomes effective again....For the next 3 months i can put in up to 2hrs at the gym per day with my only other committment being work.It would be nice to go to the gym for 30-45mins, do my lifts and gtfo but right now i dont have that luxury like you might 🙂
Me and you both, however, I might start adding it ONCE a week just to see if it does anything to body composition. I have got real lean but am still yet to see those abs, which is what I am craving!I would love to be able to put 2hrs in at the gym per day. I could at weekends I guess....Oh man, I put on 9lbs some weekends following carb nite but by the time the next one comes round I'm either back down to the same weight, or .5/1 lb down so I guess something's working.
Oh man, I put on 9lbs some weekends following carb nite but by the time the next one comes round I'm either back down to the same weight, or .5/1 lb down so I guess something's working.
If you're putting on up to 9lbs after carb nights then you're bloated for about 3-4 days right? If so then you should think about doing a HIIT/anaerobic cardio session the day after and really go all out...Looking at your routine if you're pressed for time then maybe you could add 10-15mins on top of your BBB session and on leg days thrash your legs a bit with cardio (bike/skipping) and on your upper body days do a bit of bag work with some push-ups, sit-ups and burpee's. I cant do sit-ups for shit but if they come easy for you, start with a 5kg plate behind your head and burst out 15 of them...
Oh man, I put on 9lbs some weekends following carb nite but by the time the next one comes round I'm either back down to the same weight, or .5/1 lb down so I guess something's working.
If you're putting on up to 9lbs after carb nights then you're bloated for about 3-4 days right? If so then you should think about doing a HIIT/anaerobic cardio session the day after and really go all out...Looking at your routine if you're pressed for time then maybe you could add 10-15mins on top of your BBB session and on leg days thrash your legs a bit with cardio (bike/skipping) and on your upper body days do a bit of bag work with some push-ups, sit-ups and burpee's. I cant do sit-ups for shit but if they come easy for you, start with a 5kg plate behind your head and burst out 15 of them...
I probably should have said earlier, but I do back to back carb nites which is probably why I put on 9lbs. I don't really get that bloated just a bit soft (sometimes tight the days after the CNs) as the week goes on, I think that's normal?You're right though, I should incorporate a HIIT sesh, although like you I fucking hate cardio and I'm shit at it lol.
I hate cardio so much that it was carb night yesterday and im not even gonna go to the gym and do it this week…
I hate cardio so much that it was carb night yesterday and im not even gonna go to the gym and do it this week...
It was my carb nite last nite and just woke up. Had a shit nights sleep only got 5hrs. I've now got to go and do squats fasted 😛I guess the small consolation is I've another carb nite tonight but ill have to do cardio tomorrow morning, ergh....Do you ever feel bloated the next day are a splurge?
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