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Post Info TOPIC: Joe's 5 day split with a splash of 5-3-1.
Joe


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Joe's 5 day split with a splash of 5-3-1.


Gonna start my new program tomorrow.  More detail to come, but the focus will be on the hammies.  It will be a workout with 5 seperate training days and I will be applying the 5-3-1 scheme to my bench, squat and deadlift.
The deads will be on a its on day with a focus on the hammies.



-- Edited by Joe on Sunday 27th of June 2010 08:56:44 PM

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Joe Franco

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So on the deads day, you'll place it after I assume?

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the2ndoak wrote:

So on the deads day, you'll place it after I assume?



Dont follow?

Here is the breakdown

Quad and abs
Back and calves
Chest and Tri's
Deads, hams and calves
Delts and bi's

 



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how many days on/off?

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Nice! I've had awesome success with using 5-3-1 in my athlete's programs.
What percentage scheme will you be applying? If I remember correctly there are 2 different schemes.

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Joe


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Azbury wrote:

how many days on/off?




 5 on, 1 off, repeat



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arnold23 wrote:

Nice! I've had awesome success with using 5-3-1 in my athlete's programs.
What percentage scheme will you be applying? If I remember correctly there are 2 different schemes.



Week 1

 

 

5Rep

 

 

 

 

 

 

 

 

 

Squat:

 

250.25

 

x5 (65%)

 

288.75

 

x5 (75%)

 

327.25

 

x5 (85%)

 

 

 

Bench:

 

165.75

 

x5 (65%)

 

191.25

 

x5 (75%)

 

216.75

 

x5 (85%)

 

 

 

Dead:

 

256.75

 

x5 (65%)

 

296.25

 

x5 (75%)

 

335.75

 

x5 (85%)

 

 

 

Military:

 

107.25

 

x5 (65%)

 

123.75

 

x5 (75%)

 

140.25

 

x5 (85%)

 

 

 

 

 

 

 

 

 

 

Week 2

 

 

3Rep

 

 

 

 

 

 

 

 

 

Squat:

 

269.5

 

x3 (70%)

 

308

 

x3 (80%)

 

346.5

 

x3 (90%)

 

 

 

Bench:

 

178.5

 

x3 (70%)

 

204

 

x3 (80%)

 

229.5

 

x3 (90%)

 

 

 

Dead:

 

276.5

 

x3 (70%)

 

316

 

x3 (80%)

 

355.5

 

x3 (90%)

 

 

 

Military:

 

115.5

 

x3 (70%)

 

132

 

x3 (80%)

 

148.5

 

x3 (90%)

 

 

 

 

 

 

 

 

 

 

Week 3

 

 

5/3/1

 

 

 

 

 

 

 

 

 

Squat:

 

288.75

 

x5 (75%)

 

327.25

 

x3 (85%)

 

365.75

 

x1 (95%)

 

 

 

Bench:

 

191.25

 

x5 (75%)

 

216.75

 

x3 (85%)

 

242.25

 

x1 (95%)

 

 

 

Dead:

 

296.25

 

x5 (75%)

 

335.75

 

x3 (85%)

 

375.25

 

x1 (95%)

 

 

 

Military:

 

123.75

 

x5 (75%)

 

140.25

 

x3 (85%)

 

156.75

 

x1 (95%)

 

 

 

 

 

 

 

 

 

 

Week 4

 

 

Deload

 

 

 

 

 

 

 

 

 

Squat:

 

231

 

x5 (60%)

 

250.25

 

x5 (65%)

 

269.5

 

x5 (70%)

 

 

 

Bench:

 

153

 

x5 (60%)

 

165.75

 

x5 (65%)

 

178.5

 

x5 (70%)

 

 

 

Dead:

 

237

 

x5 (60%)

 

256.75

 

x5 (65%)

 

276.5

 

x5 (70%)

 

 

 

Military:

 

99

 

x5 (60%)

 

107.25

 

x5 (65%)

 

115.5

 

x5 (70%)

 

 

 

 

 

 

 

 

 

 


 



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Joe Franco

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Joe


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above is the first wave.  and purposely starting out lighter.

side note, not doing the military press.



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6/28

Quads and lower abs:

First day on the new program. On purpose, starting off lighter to build momentum
Solid pump and nice workout. Too hot and humid today!

Squat: 4 warms, 250/5 290/5 330/5
Leg Ext: 2 warms, 85/10 95/10,9
Walking lunges: 2 warms, 60/6 65/6
Leg Press: 2 warms, 360/18,17

Low ab work

15 min cardio



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Plan looks good. Momentum is a good thing!

Why no militaries though?



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Joe


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winflex wrote:

Plan looks good. Momentum is a good thing!

Why no militaries though?




 Thanks.

The military pressing hurt my elbows too much and coupled with flat bench, it may be overdoing it.  I may change and try it though.



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Loved the 531. Got me able to run with 180 dbs doing the farmer walks (for 80 yards!) when I did strongman training last year.

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love the program layout joe! i look forward to following the results!

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Joe


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6/29

Back and calves workout:

Banging workout today and the pump with off the chain! Nice combo of movements.
Strength was decent and I will climb next time around. Just a side note, my quads and glutes are very sore from yesterdays training. This was from the fact of not hitting them for a week plus from being on vaca. All is good.

Pull ups: 5 sets to failure
T bar rows: 3 warms, 225/5 235/5 180/15
Lat pulldown underhand: 2 warms, 120/9,8 drop set
1 arm cable row: 50/10,11,11
Calf raise: 2 warms, 90/10 135/10,8 2 drop sets

15 min cardio



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6/30

Chest and ticeps workout:

Another great workout and the mind muscle connection was there!. I forgot to mention in a my previous post that I am using All In 1 for pre workout at 2 scoops.
Today was the first day on the 5 3 1 bench and it was pretty easy. For kicks I will do an additional set and go to failure at the end. My chest was fried! Eye's on competing next year.

Flat bench: 3 warms, 170/5 195/5 220/5,7
Chest dips: 2 warms, 3 chains/8,8 drop set w/bw
In db press: 1 warm, 70/10 72/10 drop set
Tricep pressdown: 2 warms, 75/8 77/8
Two arm kb: 1 warms, 20/10,10
1 arm pressdown: 15/14 17/12

20 min cardio



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Joe Franco

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Joe, here are the percentage and reps I used in a few of my athletes programs. Everyone's numbers went up 5-10 lbs every 3 weeks.

Using 90% of their 1RM.
Week 1
75% x5
80% x5
85% x(___) as many as possible

Week 2
80% x3
85% x3
90% x(___) as many as possible

Week 3
75% x5
85% x3
95% x(___) as many as possible

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Joe


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arnold23 wrote:

Joe, here are the percentage and reps I used in a few of my athletes programs. Everyone's numbers went up 5-10 lbs every 3 weeks.

Using 90% of their 1RM.
Week 1
75% x5
80% x5
85% x(___) as many as possible

Week 2
80% x3
85% x3
90% x(___) as many as possible

Week 3
75% x5
85% x3
95% x(___) as many as possible




 Ok, that is the other version/higher %  listed.
I plan doing the lower % for a number or rotations in hope of exceeding my current maxes.  We will see.



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7/1

Hamstring workout:

So I lead off with deads for the hammy workout and will be doing so for a well.
Haven't done any deads since I tweak the back. Well after a couple of warm ups, I felt the twinge again. Tick off and determined at the same time is not always great. I attempted the 225 again but with a sumo stance. It was pain free! So I finished the prescribe weights without a problem.

Deadlift: 3 warms, 260/5 300/5 340/5,7
Leg curl: 2 warms, 55/8,6 45/10
Reverse Lunge: 2 warms, 85/6 95/8
Stiff leg db: 2 warms, 65/10,10 (low back was tired didnt want to push it)
Calf high reps ss
with ab work: 4 sets

15 min cardio



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7/2

Delts and biceps:

Really good workout and nice finish to the first round. I will be applying the 5 3 1 to a seated db shoulder press. The program calls for a standing military, but doing that with a flat bench is just too much for the rotators. I am confident that I will make gains and break PRs.

Db delt press: 2 warms, 65/5 75/5 85/5,7
1 arm cable side lateral: 2 warms, 25/9,10
Rear delt raise ss
with Db shrugs: 3 x
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warm, 60/8,9
1 arm preacher: 30/9 25/11

20 min cardio


7/3  complete rest day.



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/3

Quads and low abs:

I thought I was going to rest today, but what the heck, I trained.
Really happy with the progression of the workout as I did the 3's! All gains from last workout.

Squat: 4 warms, 270/3 310/3 345/3,4
Leg Ext: 2 warms, 90/8 100/8 drop set
Walking lunge: 2 warms, 65/6 70/6
Front squat: 2 warms, 95/12 115/12

Low ab work 4 sets

15 min cardio


7/4

Back and calves:

Legs were really sore this morning and so was the back tight. Not hurting, just stiff. So the only change was doing db bench rows instead of t bar's. Another great workout for the early morning.

Pullups: 8 sets to failure
Db Bench row: 2 warms, 80/9,8 drop set
Lat pulldown under grip: 2 warms, 125/8,8 drop set
1 arm cable row: 50/10,11
Calf raises: 2 warms, 90/15,13,11 2 drop sets

15 min cardio

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7/6

Chest and tricep workout:

Great workout today and straight up gains throughout.
As I progress through the 5-3-1, I am excited to see what it will bring.

Flat bench: 3 warms, 180/3 205/3 230/3,7
Chest dips: 1 warm, 3 chains/8,9,9 drop set
In db press: 2 warms, 80/10,10
Tricep pressdown: 2 warms, 75/8 80/8
Db kb: 20/10,11,10
1 arm pressdown: 17/13,12

20 min cardio



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7/7

Deads and hammies workout:

Continued on with the sumo stance only because the back is still tight. Its been over a month now! But I did some light reg deads at the end to get some blood flowing and it felt ok. Hopefully I will go back to the conventional regular stance deads soon. All increase across the board and it was a hot one today. Reached 100 degree's again.

Deads: 3 warms, 280/3 320/3 360/3,3
Leg curl: 2 warms, 55/8,8 45/10
Reverse bar lunge: 2 warms, 105/6 115/8
Reg deads: 4 sets of lighter weight, last set 175/15
Calf ss with abs: 4 x

15 min cardio



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Nice sumo deads man. I actually prefer sumo over regular stance, just feels better for me.

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Joe


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arnold23 wrote:

Nice sumo deads man. I actually prefer sumo over regular stance, just feels better for me.




Thats cool.  I like reg deads but everthing happens for a reason.



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7/8

Delt and bicep workout:

Another hot one but another solid training day. I actually hit a pr for reps on the db press. After doing the prescribed rep scheme and doing what was called for, I completed a final all out set. I did 90 for 7 after the first set of 3.

Db press; 2 warms, 70/3 80/3 90/3,7
1 arm cable side lateral: 2 warms, 27/9 drop set
Seated rear delt ss
with Bar shrug: 3 x
In db curl: 2 warms, 50/3 55/3,5
Cable curl: 1 warms, 60/8,9
1 arm preacher curl: 30/11,10

20 min cardio



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7/9

Quads and abs:

Felt a tad off going into this workout but was eager to get it done. The back is still tender, and the problem I had with the training was simply walking the weight out from the rack. Doing the lift was not so bad, just the set up! Next time squatting is a deload and then an increase. Hope the back will get better by the next heavy round. We will see.

Squat: 3 warms, 290/5 330/3 370/1,1
Leg ext: 2 warms, 90/10 100/9 drop set
Front squat: 2 warms 155/8 175/10
Walk lunges: 1 warm, 65/6,8
Ab work: 5 sets

15 min cardio



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Have you seen anyone for your back or is it just an old injury that jumps up and bites you somethings?

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Joe


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BRICKHOUSE wrote:

Have you seen anyone for your back or is it just an old injury that jumps up and bites you somethings?




 Yes its old recurring injury and no, I havnt seen anyone.

But one time when I really messed it up and went to the ER because I could stand up straight for 3 days.  The doctor said it was a bad spasm, and gave me muscle relaxers and a cortisol shot. 
I know I have an imbalance problem and that rest is the key.  I do stretch but probably not enough.



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7/11

Back and calves workout:

A really good first thing in the morning workout. All number were up including the bw pullups. The little twist was doing t bar rows at the end of the workout, and I was spent and burned.

Pullups: 5 sets to failure
Db Bench row: 1 warm, 85/8,9,8 drop set
Lat pulldown under: 2 warm, 130/9,9
T bar row: 1 warm, 135/10,9 drop set
Calf raises: 2 warms, 45/20,18,17 2 dropset

20 min cardio



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Joe Franco

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7/12

Chest and tricep workout:

Solid workout today and it was the last round for the first block of flats. I started it off light on purpose and handled it will. Made nice increases in the chest dips. Looking forward to moving on to more weight next round.

Flat bench: 4 warms, 150/5 220/3 245/1,4
Chest dips: 2 warms, 4 chains/9,8 drop set
In db press: 1 warms, 80/10 85/7 drop set
Tricep pressdown: 2 warms, 75/8 82/8
Db db kb: 20/13,13,11
1 arm pressdown: 17/15 20/11

20 min cardio



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