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

Joe · Beyond Nutrition - Co Owner

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

Joe · Beyond Nutrition - Co Owner

10/13

Quads and abs workout:

Fantastic workout today with a lot of energy.
It was single out day for the squats and 405 was on tapped. That was pretty easy, so I jump and nailed 425 for the single. The rest of the workout was then at a faster tempo.

Squat: 5 warms, 340/5 365/3 385/1 405/1 425/1
Leg press ss: 270 360 450 450
with Leg ext: 60 x 4
Front squat: 2 warms, 185/8 195/9
Sissy squat: 2 sets to failure

Low ab work 4 sets

15 min cardio

10/14

Back and calves workout:

Early morning workout and between clients due to a very busy day.
So I did some super sets and finished quickly. Knocked me out and the pump was great. Finished in half the time!

Lat pulldown palms in: 3 warms, 150/8 170/6 180/5 drop set
Db bent over row ss
with Close pulldown: 3 x
Bent over row barbell ss
with High pulldown: 3 x
Calf work: 6 sets

Will hit the cardio for 25 min

Joe · Beyond Nutrition - Co Owner

10/15

Chest and tricep workout:

Single out day for the db press, but I need to increase the weight. These few workouts I am building momentum. For the next wave of 531, I will add 10 pounds to the max. It was cool doing 100's 10x though! LOL

Db press: 2 warms, 80/5 90/3 100/1,10
In db press: 2 warms 175/8,7 drop set
In db fly: 1 warms, 55/10,10
Rack pu: 2x
Rope pressdown: 1 warm,50/8 55/7 drop set
Bar ext ss
with Reverse pressdown: 3x

25 min cardio

10/16

Fantastic workout, and nailed a personal best on deads with 455!
Also gains on the split squats and good mornings.
On to the workout,

Deads: 4 warms, 335/5 375/3 405/1 435/1 455/1
Glute ham raises: 4 sets assisted
Db split squat: 2 warms, 75/8,9
Good mornings: 2 warms, 145/10 155/10
IN / Out thigh: 4 sets
Ab work

15 min cardio

video of the lift. please forgive my silliness.
http://www.youtube.com/watch?v=CEidUJ66FKs

Joe · Beyond Nutrition - Co Owner

10/17

Rest day

10/18

Shoulder and bicep workout:

Single out day for the shoulder barbell press. Happy with the results and the entire workout. I did mix up the bicep work for kicks. Got a wicked pump.

Stand barbell press: 3 warms, 135/5 150/3 160/1 170/1
Floor raises: 2 warms, 25/5,6
Side lateral ss
with barbell shrug: 4 x
Con curl: 2 warms, 40/9 42/8
Barbell curl: 1 warm, 95/9,9 2 drop sets

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/19

Quads and abs workout:

Nice mix up for the deload workout. I still did all the movements, but in a different order. Was feeling a little achy going in, but came out feeling fine.
Led off with higher rep leg press to help loosen up before doing the prescribe squat sets.

Leg press: 3 warms, 360/15,17
Squat: 3 warms, 285/5 305/5
Leg ext: 2 warms, 80/10,85/9
Sissy squat: 2 sets to failure
Lower ab work: 5 sets

15 min cardio

10/20

Back and calves workout:

A great finish to this round as I made gains on the first two movements.
Energy was high and nailed the job.

Lat pulldown palms in: 3 warms 160/8 175/8,6
Db bent over row: 2 warms, 95/8,8 drop set
Close pulldown: 1 warms, 125/10 135/9 drop set
Bent over row w/chains: 175/9,11,12
Donkey calf: 2 warm, 90 x 3, 2 drop set

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/21

Chest and tricep workout:

Nothing too exciting for its a deload workout on the flat db press.
Happy with the number all round and did the job.

Flat db press: 2 wamrs, 75/5 85/5,13
In bar press: 2 warm,s 175/8 180/6 drop set
In db fly: 1 warm, 55/10,10
Rack pu's: 2 x to fail
Rope Pressdown: 2 warms, 50/8 55/8 drop set
Tricep dips: 3 sets to failure
Reverse pressdown: 45/12,12

25 min cardio

10/22

Dead and hamstring workout:

Was a deload workout and did some higher rep deads.
Did 335 for 15 and then 10 reps

10/23
Rest day, went to the Yorton cup to support some clients

10/24

Shoulder and bicep workout

Stuck with higher reps and faster tempo. Nice workout.
Looking forward to the new wave and rotation tomorrow.

Joe · Beyond Nutrition - Co Owner

10/25

Quads workout:

Started the 6th wave of the 531 and now the challenge begins. Had a great start and solid workout. Gain were actually made on the secondary movements from a month plus ago. Happy with the squating as I am better with doing less reps. 5's are hard for me! LOL And I through in a extra set for kicks.

Squat: 5 warms, 330/5 350/5 370/5,3
Leg press: 2 warms, 405/10 495/10,10
Leg ext ss: 60 70 80
with Db Step ups: 45 x3
Squat with chains: 12,15

Cardio: 15 min

BRICKHOUSE · The Truth!

Nice workouts Joe, looks like you are making some great gains.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Nice workouts Joe, looks like you are making some great gains.

Thanks Michelle.
Thinkgs are going well, and this is still doing a super slow body fat cut.

Joe · Beyond Nutrition - Co Owner

10/26

Back and Calves workout:

Very excited to use the All Out for this workout! Bam, it was a solid training session. Nice even flow of energy and set up the first round with some decent weights. Used some drop sets today and really burn out the back. Nice pump and feel.

Bent over row: 3 warms, 215/5 225/5 235/5
Lat pulldown wide: 2 warms, 135/8,8 drop set
1 arm row: 2 warms, 95/8 100/8
Rope pulldown: 1 warm, 110/11,10 drop set
Seate calf raises: 2 warms, 90/12,10,9 drop set

25 min cardio.

BRICKHOUSE · The Truth!

Joe wrote:

BRICKHOUSE wrote:

Nice workouts Joe, looks like you are making some great gains.

Thanks Michelle.
Thinkgs are going well, and this is still doing a super slow body fat cut.

Wow, that's great. So now that you have used All Out, how would you compare it with Exend?

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Joe wrote:

BRICKHOUSE wrote:

Nice workouts Joe, looks like you are making some great gains.

Thanks Michelle.
Thinkgs are going well, and this is still doing a super slow body fat cut.

Wow, that's great. So now that you have used All Out, how would you compare it with Exend?

All Out is a pre workout enhancer, Xtend are BCAA's and have no effect on energy.
But besides that, I love it!!!!

10/27

Chest and tricep workout:

Solid workout today. And did what was called for. Looking forward to making some gains next round.

Flat db press: 3 warms, 90/5 95/5 100/5,8
In db press: 2 warms, 80/7,8 drop set
Flat bench with chains: 1 warm, 155/10,10,10
Tricep pressdown: 2 warms, 65/8,7 drop set
Bar ext: 1 warm, 50/10,9
1 arm rope pressdown: 15/10,11

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/28

Deadlift hammy workout:

First round to this wave, and now the weights are starting to be come a good challenge. Very happy doing 2 sets of 5's with 390. Rest of the workout was on point, and finished with stiff legs deads with chains.

Deads: 5 warms, 345/5 370/5 390/5,5
Leg curl: 2 warms, 60/7,5 drop set
Wide leg press: 2 warms, 270/12 315/13
Stiff leg w/chains: tot weight 225/10,12,13
Ab work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

10/29

Shoulder and biceps workout:

Good start to this round and the pump and burn was on. A little bit faster tempo for the fact of going to my daughters school for her Halloween parade. So I also skimmed a couple of sets off. All in all a solid session.

Stand bar press: 3 warms, 140/5 150/5 160/5
Side lateral: 2 warms, 40/8 42/8 drop set
Front raise plate: 2 warms, 55/10,10
Barbell curl: 2 warms, 105/8 115/8
Hammer curl: 40/8 45/8
1 arm cable curl: 17/12 20/13

Did cardio later at 25 min.

10/31
rest day

Yoster · The Truth!

Joe,
Not to be a dumb 'rss - but the Front Rasie Plate - what is that - I was thinking that was where you grabbed a plate and raised it up in front of you. However with the 55 lbs - I'm not quite sure

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Joe,
Not to be a dumb 'rss - but the Front Rasie Plate - what is that - I was thinking that was where you grabbed a plate and raised it up in front of you. However with the 55 lbs - I'm not quite sure

You are correct! I add the magnets to the plate.

winflex · Beyond Nutrition Sponsored Athlete

Olivia had her Halloween Parade today too. She was dressed up as Abby Cadabby.

Joe · Beyond Nutrition - Co Owner

10/31

Quads and abs:

Very stiff for the early morning workout. Not sure if it was from the late night or cold weather. Either way, moved on, and missed the prescribed reps for 395. Was shooting for a triple, but cut it off at two reps. I then for kicks banged out a single for kicks. While being disappointed, I whacked the rest of the workout and made gains from last time. All In all, great pump and burn!

Squat: 4 warms, 295/5 345/3 375/3 395/2,1
Leg press: 2 warm,s 450/10 520/10,10
Leg ext ss : 65 75 85
with db step ups: 47 x 3
Squat with chains: 175 tot: 12,16
Low ab work: 4 ss

15 min cardio

11/1

Back and calves workout:

Made gains throughout and the pump was banging. Felt good today.

Bent over row: 3 warms, 215/5 235/5,6 drop set
Lat pulldown wide: 2 warms, 130/8,8
1 arm db row: 2 warms, 100/9 105/8
Rope pulldown: 1 warm 110/11 115/10 drop set
High pulldown: 35 x 2
Seated calf work: 2 warms, 95/14,13,12 drop set

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/2

Chest and triceps:

Mades gains from last time. Even to the point I did sets of 5 instead of 3's, my bad!
Feeling good to starting getting back into the heavier db's. Been a while since I was flat benching for a few months.

Flat db press: 3 warms, 95/5 100/5 105/5,7
In db press: 2 warms, 85/8,6 drop set
Flat bench with chains: 1 warm, 160/10,11,10
Tricep pressdown: 2 warms, 67/8,7 drop set
Bar ext: 50/10,11,9
1 arm rope pressdown: 15/10 12/12

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/3

Dead and hammy workout:

Fantastic workout today and nailed a best with 415 for 6 reps. Rest of the workout was solid and the pump in the hammies was off the hook. Really exhausted the muscle but still had solid energy.

Deads: 5 warms, 365/3 395/3 415/6,3
Leg curl: 2 warms, 60/8,5 drop set
Wide leg press: 2 warms, 360/12 385/13
Stiff leg w/chains: 225/10,12,13
In/out thigh: 5 set
Ab work: 5 sets

15 min cardio

video of deads
http://www.youtube.com/watch?v=tRz82hAk0Xg

Joe · Beyond Nutrition - Co Owner

11/4

30 min cardio

11/5

Delt and bicep workout:

Good workout today and nailed the numbers. All gains throughout and felt great.
Starting to see the slight changes in the body which is exciting. Small changes are the key.

Stand bar press: 3 warms, 150/3 160/3 170/3,3
Side lateral: 2 warms, 42/8 45/8
Upright row ss
with front raises: 3 x
Barbell curl: 2 warms, 110/8 120/8
Hammer curl: 1 warm, 45/8 47/9
1 arm cable curl: 20/12 22/13

25 min cardio

Yoster · The Truth!

Nice standing press!!

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Nice standing press!!

thanks Dave, it was hard. and I got a bar burn on the chin to prove it.

winflex · Beyond Nutrition Sponsored Athlete

Standing press of over bodyweight!

That's a mile-marker I'm still trying to achieve at this bodyweight (265).

That's great work Joe!

and great work on the deads as usual. I wish I had your proportions for deadlifts.... just perfect.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Standing press of over bodyweight!

That's a mile-marker I'm still trying to achieve at this bodyweight (265).

That's great work Joe!

and great work on the deads as usual. I wish I had your proportions for deadlifts.... just perfect.

Thanks Dwayne, I can see where micro loading will be an important role in the standing press. They caught up to me quickly as compared to the deads.

Joe · Beyond Nutrition - Co Owner

Summary of last two workouts.

11/6 Quads/ab
11/7 Back/calves

All is well and the body fat is coming off at a really slow pace. Oddly, this is my goal to set myself up for competing some time next year.

With the improvements of my deadlifts, I think its taking a slight toll on my squating. My lower back has been very tight and it did inhibit my heavy squats the other day.

Since I dig the deads and the numbers are still increasing, I will keep them in. The change for the next wave will be switching out squats for Front Squats and apply the 531. Change is good, as I have lead off with reg squats for well over 20 quad workouts.

I was content with doing 435 for a single at the bw of 163. But now is time to hit the fronts as start fresh. The goal for the single will be 385!!

Joe · Beyond Nutrition - Co Owner

11/8

Chest and triceps:

Great workout and made some really solid gains. Just felt on today.

Flat db press: 3 warms, 90/5 100/3 110/1,5
In db press: 1 warm, 85/7,8,8 drop set
Flat bar w/chains: 1 warm, 165/10,10,10
Tricep pressdown: 2 warm, s67/8,7 drop st
Bar ext: 1 warm, 55/10 60/9
1 arm rope pressdown: 15/12 12/13

25 min cardio

11/9

Dead and hammy workout:

Strange type of workout today. Wanted to break a single PR for deads, but didnt happen. I went and it 445, but it was tough. The goal was 465, but just didnt bother. As I was taking the weight off, I was well rest. I then went for 2 x plus my body weight. I banged out 18 with 335. I was then spent!!!

Deads: 5 warms, 415/1 445/1 335/18
Leg curl: 2 warms, 60/6 drop st
Wide leg press: 2 warms, 385/10,12
Stiff leg w/chains: 225/10,12,13
Ab work: 4 ss

15 min cardio

Video of 335x18

http://www.youtube.com/watch?v=LmiN8h73a2E

Yoster · The Truth!

So Joe - what do you do - just every one in a while lower the weight (sick that you LOWER the weight to 335) and then just bang out as much as you can for sh*ts and giggles? Not be smart - but really - you just every once in a while bang out as many as you can at a fairly high rep?

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

So Joe - what do you do - just every one in a while lower the weight (sick that you LOWER the weight to 335) and then just bang out as much as you can for sh*ts and giggles? Not be smart - but really - you just every once in a while bang out as many as you can at a fairly high rep?

with the exception of today, I usually do the higher rep all out set on my deload dead day. So, with that, I will attempt it again next dead workout. And then start a new wave.

Yoster · The Truth!

Thanks - good to know - I start my deload cycle tomorrow.