Joe's 5 day split with a splash of 5-3-1. - Team Franco Bodybuilding Forum: Competition and Fitness Board

winflex · Beyond Nutrition Sponsored Athlete

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

Joe · Beyond Nutrition - Co Owner

Nice idea!!

9/11

Chest and triceps workout:

Decent workout and got it done. Energy was so so as I had a very long day with clients and was a bit tired. Did what was called for and happy with the start of the new rotation.

Flat bench: 4 warms, 205/5 220/5 235/6
Chest dips: 2 warms, 3chains/8,8 drop set
In db press: 1 warm, 75/9,8 drop set
Uneven ball push up: 1 set
Db ext: 1 warm, 30/8,7 drop set
Tri bar press: 1 warm 65/8,8
1 arm press: 20/9 15/12

20 min cardio

Joe · Beyond Nutrition - Co Owner

9/12

Deads and hams workout.

Really solid workout with the new round of deads. For the second heavy set, I will only match the number prescribed. I dont want to pop another hammy!! I was able to exceed the reverse lunge weight I did over a month ago. I am doing the alternative percentages that the 531 program offers. This version the working sets are closer and higher in perspective to the one rep max.

Deads: 4 warms, 285/5 330/5 350/5 370/5,5
Db leg curl: 1 warms, 45/8 50/9,10
Reverse lunge: 2 warms, 115/6 135/6
Stiff leg w/chains: 1 warm, 185/12 205/12
In/out thigh ss with calf work: 4 sets

15 min cardio

BRICKHOUSE · The Truth!

winflex wrote:

Joe wrote:

fitmom726 wrote:

When you do your flat bench presses do you put a rolled up towel under your necK? I was getting neck pain after pressing until I started doing that.

Thats a great idea, and will do that.

I am sure on the flat pressing I have been doing contributed to this problem

Another good thing to practice with bench pressing (probably will have to wait until the ligament is healed though), is to lift your head ever so slightly off of the bench during the entire lift...not a lot just a tiny bit. This ensures that all the muscles of the neck are engaged and held tight. Its harder to deform a tight muscle/tendon/ligament than it is to deform one that is starting from a relaxed state and then tensed suddenly under a load.

Just a tid-bit I picked up along the way with the benching.

My goodness Joe, you heal one body part then you injury another. Be careful man.

Joe · Beyond Nutrition - Co Owner

well injuries are going to happen, its how you deal with them that really matters!!

Knock on wood, as my elbows and forearms are doing well, LOL

9/13

Delt and biceps.

Nice workout today and changed the focus shoulder exercise to standing barbell press. The main reason was for tapping out on the db shoulder press and getting the heavier db's into place to press them. So, the move to stand bar will allow me to get more weight moving. Felt great and sore today. Solid bicep strength and pick up were I left off from a couple of months back.

Stand bar press: 2 warms, 110/5 125/5 140/5,5
1 arm side lateral: 2 warms 35/8,8
Db shrug ss: 85 95 95
with seated rear delt: 20 x3
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 70/8,8
1 arm preacher curl: 25/11,12

20 min carido

Joe · Beyond Nutrition - Co Owner

9/14

Radical and was the money with this workout. It was an All Out training session!
Squats were on to increase the weight on the walking lunges to finishing hard with squat with chain super set with leg press.

Squat: 4 warms, 335/3 355/3 375/3,3
Walk db lunge: 2 warms, 75/6,6
Leg ext: 1 warms, 75/12 80/12
Squat with chains ss: 175/12,12
with Leg press: 180/10 205/15
Ab work: 6 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

9/15

Back and calves workout:

Another All Out workout with a fast tempo. Switched down the heavy t bars rows for the fact my low back was tight. But I did them at the end with a superset. Added more reps to all sets of pullups. Pump was on and felt swole!!

Pullups: 5 sets to failure
Db bench row: 2 warms, 85/8,7
Lat pulldown underhand: 2 warms, 140/9,8
T bar row ss: 135 135 135
with 1 arm cable rows: 50 50 40
Calf work: 2 warms, single w/25 for 3 sets 2 drops

20 min cardio

Joe · Beyond Nutrition - Co Owner

9/16

Chest and triceps:

Nailed the triple for the flat press. Starting to hit more challenging weights for the flat bench as this is weaker lift for me. So I was happy to do two triples with 250 at my current body weight. The chest dips was a nice increase from last time also.

Flat press: 4 warms, 225/3 240/3 250/3,3
Chest dips: 1 warm, 3chains/8 4chains/8,7 drop set
In db press: 1 warm, 70/10,10 drop set
Db tri ext: 1 warm, 30/8,8,7
Tricep pressdown: 1 wars, 60/10 65/10
1 arm pressdown: 20/10 15/12

25 min cardio

winflex · Beyond Nutrition Sponsored Athlete

So, is All Out out? Where can I get my hands on it to try it out...got any samples?

Joe · Beyond Nutrition - Co Owner

winflex wrote:

So, is All Out out? Where can I get my hands on it to try it out...got any samples?

Very close!! biggrin

Yes, I have some samples. If you come to the posing class next Saturday, I can hook you up!!

Joe · Beyond Nutrition - Co Owner

9/17

Dead and hammy workout:

Felt a tad off going in and was thinking I should rest. Well, I did what was needed to be done. But, I did feel a twinge in the left hammy on the last set, so after just 1 rep, I stop. Feels fine now and was able to complete the workout with gains. Stuff happens.

Deads: 5 warms, 350/3 375/3 395/3,1(stoped)
Db leg curl: 2 warms, 55/8,10
Reverse bar lunge: 2 warms, 125/6 145/8
Stiff leg bar w/chains: 1 warms, 235/10 255/12
In/out thigh: 4 sets

15 min cardio

9/18
Rest day!

Joe · Beyond Nutrition - Co Owner

9/19 Delts and biceps

9/20

Quads and abs workout:

Did what was called for and made gains. The lower back was tight, so I didnt push it on the singles for the final set of the squats.
The one thing I am finding out for the heavy lifts is that I benefit more from doing more sets in between. For example, the spacing of the squats today were too much. Even though I am following the 531, I am thinking doing a 40 pound jump is too much for the body to adjust when dealing with heavy weight. I would have benefited by doing a set with 375.
I will continue the 531, but will change the percentages to fit my needs.

Squat: 4 warms, 315/5 355/3 395/1,1
Walking db lunge: 2 warms, 80/6,6 drop set
Leg Ext: 1 warms, 80/12 85/11
Squat ss: 135x2
with Leg press: 225 225
Ab work: 5 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

9/21

Back and calves:

Solid fast tempo workout today. Changed the order a bit but all in all stayed in the groove. I did a lat pulldown instead of pull ups to back off the shoulders.

Lat pulldown wide: 2 warms, 120/10 130/10,9 drop set
Db bench row: 1 warm, 85/8,8,8 drop st
Lat pull under: 1 warms, 125/11 135/9 drop set
T bar bar row ss
with High pulldown: 3 x
Calf work: 6 sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

Catch up time!

9/22

Chest and triceps:

Single out day for the chest and did what was called for. Also made nice gains on the chest weighted dips.

Flat bench: 4 warms, 220/5 250/3 265/1 drop set
Chest dips: 2 warms, 4 chains/9,8 drop set
In db press: x reps, 4 sets
Db ext: 1 warms, 30/8 32/8,7 drop set
Tricep pressdown: 1 arm, 65/10,10
1 arm pressdown: 20/11 15/13

25 min cardio

9/23

Deadlift hammie day:

Single out day for deads. Was feeling beat from the heat and alergies. Moved right through the workout. And did the 415 for the single. Wasnt too hard, so I went for 435. This was a personal best and now weighing 164, content. The first goal is 455 and then 475.

Deads: 4 warms, 335/5 375/3 415/1 435/1
Leg curl: 2 warms, 60/8,6 drop set
Front and back db lunges: 2 warms, 50/4,5
Stiff leg barbell: 1 warm, 225/10 245/12

15 min c io

Joe · Beyond Nutrition - Co Owner

9/24

Shoulder and biceps:

Had some fun with this workout on the incline curls as I wanted to see what I can do for a single! LOL. Started off solid with the single out for the standing press. Just a side note, these standing press are with still or locked legs. I am not using a push or drive off of the legs. Longer workout but felt great!!

Stand shoulder press: 2 warms, 120/5 140/3 160/1 170/1
Db shrug: 2 warms, 105/10,9 drop set
Front raise ss
with Side lateral: 3x
In db curl: 2 warms, 50/5 57/3 65/2 2 drop sets
1 arm preacher: 1 warm, 30/11,9
Barbell curl: 60/13,13
Ab work: 5 sets

25 min cardio

9/25

Quads

Was a busy day with clients, class and a party! This was a recovery workout, so I found time to get it between clients. Nothing crazy, just did some squats and extension.

Leg ext: 2 warms, 80/12,12
Squat: 2 warms, 225/5 275/5 295/5,8
Leg ext: 3 more sets to failure

10 min cooldown

9/26

Off day!!!

Joe · Beyond Nutrition - Co Owner

9/27

Back and calves workout:

Nice back workout today and the pump was immediate. Actually did a best on db bench rows with using 90's for a couple of sets. Strength is solid and not getting fatigued with the extra volume.

Pullups: 5 sets to failure
Db bench row: 2 warms, 90/8,8 drop st
Lat pulldown underhand: 2 warms, 135/10,8
T bar row: 2 warms, 180/11,10
Calf work: 2 warms, weighted singles and then doubles

25 min cardio

Joe · Beyond Nutrition - Co Owner

9/28

Chest and triceps workout

Good workout today nothing to crazy with the deload bench.
Bumped up the chest dips which was cool.
The one downer is the left shoulder is tender, more specifically the rotator cuff. This is an old baseball injury, and from this I will be switching out flat presses.
So for the next 531 round, I will be doing a slight incline db press in place of flat bench.

Flat bench: 3 warms 185/5 195/5,8
Chest dips: 2 warms, 4chains/10,9 drop set
IN db press x reps: 65 x 3 55 x1
Db ext: 1 warms, 30/8 32/8,8
Tricep pressdown: 1 warms, 65/10,9
1 arm pressdown" 17/12,11

25 min cardio

9/29

Deads and hammies workout:

Deload dead day so that means repping it out.
On schedule was 310 for 2 5's, so I did 315 instead. And I nailed a goal of mine doing it 20 x.
That took a lot out of me as the leg curls were done but for good reason.
Gutted up through the rest of the solid workout.

Deads: 4 warms, 315/5,20
Leg curl: 2 warms, 55/6,5 drop set
Reverse lunge: 2 warms, 135/6 155/6 drop set
Db leg curl: 1 warms, 55/10,10
In/out thight: 6 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

9/30

Shoulders and biceps.

Nothing crazy with this workout. Since the shoulder was acting up, stuck with lighter weight/higher reps. Got a nice burn on both muscle groups.

10/1

Quads and abs workout

Start a new routine an fresh wave of 531. I will be sticking with the squat and deads and should start to get challenging. I was happy to hit 365 for the 5 reps at my current body weight as its been a while since I even did at any body weight.
The rest of the workout was faster tempo and really thrashed the quads.

Squat: 4 warms, 315/5 345/5 365/5
Hack squat ss: 135 205 250 250
with Leg Ext: 60 x 4
Front Squat: 1 warm, 155/10 175/8
Sissy squats: 3 sets to failure
Ab work: 4 sets

15 min cardio

10/2

Rest day

Joe · Beyond Nutrition - Co Owner

10/3

Back and calves workout:

Sunday morning workout with a new routine. Dig it and slammed it.
The cool thing was doing more weight than last time on most movements and that was about a month and a half ago.

Side note, the body is slowwwwly going down, and this is on purpose. Over the past two months, dropped about 6 pounds. And this insures is mostly fat loss.

Lat pulldown palms in: 3 warms, 150/8 165/8,7
Db bent over row: 2 warms, 85/8 90/8 drop st
close pulldown: 2 warms, 135/11,10
Bent over row with chains: 175/10,13,12
Donkey calf raises: 2 warms, 90/13,12,12 2 drops

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/4

Chest and triceps workout:

Nice to mix is up and looking forward to seeing how the 531 will do on the flat db press. The first few waves shouldn't be to hard, but that is why I do the all out failure set for good measure. Nice pump and workout today.

Flat db press: 2 warms, 80/5 85/5 90/5,9
In bar press: 1 warm, 155/8 165/8.8 drop set
Flat db fly: 1 warms, 50/8 ss w/pu, 55/8 ss w/pu
Rope pressdown: 1 warms, 50/8 55/7 drop set
Tri dips: 3 set to failure
Reverse pressdown: 1 warm, 50/10,10

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/5

Dead lift and hammy workout

Nice change of pace and as I am typing this the next day, very sore!!! Nothing beats glute ham raises.
The deads felt good as I did the 380 for 5. Wasn't a real challenge, but I felt the back start a slight twinge. So with that, I did only the one heavy prescribed set. And the back is fine today..

Deads: 4 warms, 340/5 360/5 380/5
Glute Ham raise assited: 4 sets
Split Db Squat: 2 warms 60/8 65/8
Good Mornings: 2 warms, 135/10 145/10
In/Out thigh: 5 sets
Calf work donkey: 2 warms, 90/14,13,12 drop set

15 min cardio

10/6

Delt and biceps workout:

Good finish to this first round. Strength was solid all around and was well rested
My standing shoulder pressed is with still legs. No more pushing!

Stand shoulder press: 3 warms, 135/5 145/5 150/5,5
Barbell shrug: 2 warms, 265/8,9,8
Floor db raise: 1 warms, 20/5,6
Side ups: 1 warm,s 15/12 17/12
Alt db curl: 2 warms, 50/6 60/5,5
Barbell curl: 1 warm, 85/8,9
Con curl: 30/10,10

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/7

Quads and abs workout:

Was a little short on time but had a big workout. The squatting now is challenging. And I was very happy doing two triples with 385 at my current bw. The rest of the workout all had gains from last time.

Squat: 4 warms, 295/5 340/3 365/3 385/3,3
Hack squat ss: 135 225 270 270
with Leg ext: 60 x 4
Front Squat: 2 warms, 185/8,8
Ab work: 5 set

15 min cardio

Yoster · The Truth!

Hey - so what is it like doing Squats with Front Squats?

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Hey - so what is it like doing Squats with Front Squats?

I really do like.

Not sure if this makes sense. But here goes.
When I do a lead off exercise, I put more pressure on myself to hit the number of reps that are called for. Almost like its the bottom of the 9th, and I need to get a hit to win the game!!
Well, doing the squats a second time, I am more relaxed and no pressure. Almost lead we have a 10 run lead.

Strange, huh?

BRICKHOUSE · The Truth!

Joe, could you please keep us informed on how Carl and T. do this weekend?

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Joe, could you please keep us informed on how Carl and T. do this weekend?

I will be in contact with Theresa for sure.

Even though Carl was contributing to the forum, we didnt work together this year.

Joe · Beyond Nutrition - Co Owner

10/8

Back and calves workout:

Really good session today and happy to see the numbers go up again.
I really like doing two types of rows in one workout. Similar to doing two types of squats for the quads.

Lat pulldown palms in: 3 warms, 155/8 170/8,7
Db bent over row: 2 warms, 90/8 95/8 drop set
Close pulldown: 2 warms, 135/9 drop set
Bent over row barbell chains: 175/10,12,13
Donkey calf: 2 warms, 90/14 135/12,10 drop set

25 min cardio

10/9

Off day
Going to a show to support a few clients.
Will be a great day, and except some wins today!!

Joe · Beyond Nutrition - Co Owner

10/10

Chest and triceps workout:

Straight up great workout the early morn. The shoulder is feeling better. Using the dbs is great help and a nice new challenge. Looking forward to what the 531 brings.

Db press: 3 warms, 85/3 90/3 95/3,10
In bar press: 2 warms, 165/8 170/8 drop set
In db fly: 2 warms, 55/10,9 drop set
Rope pressdown: 2 warms, 50/8,8
Dips: 3 sets to failure
Reverse pressdown: 45/11,11

25 min cardio

Yoster · The Truth!

Joe wrote:

Yoster wrote:

Hey - so what is it like doing Squats with Front Squats?

I really do like.

Not sure if this makes sense. But here goes.
When I do a lead off exercise, I put more pressure on myself to hit the number of reps that are called for. Almost like its the bottom of the 9th, and I need to get a hit to win the game!!
Well, doing the squats a second time, I am more relaxed and no pressure. Almost lead we have a 10 run lead.

Strange, huh?

No aactaully makes sense. I put more pressure on myself on the first exercise (or first major exercise) - i figure if I can't hit those numbes the rest is going to be a bust. Just thought it a bit interesting that you were doing squat and then following it up with a "similar" movememnt (or at least one that i think is similar)

Joe · Beyond Nutrition - Co Owner

It cant hurt to do two forms of the same movement. I also been doing two types of rows when training back.

10/11

Dead and hammy workout:

Feeling good and did what was called for plus. 405 for a triple was on the agenda, but I was able to bang out 6. I had one more left, but the hands gave out.
Split squat made a nice jump also, but then the workout was cut short for an important business call.

Deads: 4 warms, 315/3 365/3 385/3 405/6,3
Glute ham assisted: 4 x
Db split squat: 1 warm, 65/8 70/8,10

15 min cardio