I actually have Beyond 5/3/1 in ebook form I can PM to you if you want to have a look.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
I will have to double check that maybe the template I am using is wrong. The template has me doing the Amrap set at 100% of TM which is 90% of 1RM.
Tomorrow I have it showing DL at 380xAmrap and my current 1RM is 405 which may actually be a tad low as I could have gotten 3 on that 405 pull couple weeks back.
Btcowboy
Member
Would love it.
Sent
Sparkyp
Member
i watch a lot of ohearn and yeah, now that he's 50+ his days of hardcore powerlifting are over but his beginnning and early years was BB and PL. Pretty interesting life.
every now and then he'll do some powerlifting stuff as a throwback to his old days. He's a strong guy.
Sparkyp
Member
with the bod fat % you were talking about and the amount that ou are eating are you finding that yo are drop th fat? Sorry for the all the questions. Just interested in your story and we have similar bodies in that i'm 210 and 20% BF
right now i'm keeping my calories at 2400 strictly, 190-220g protein, 300g carbs and 50-70g fat. it seems once i go over 3000 cal i just pack on size. had enough of trying to figure out the perfect formula of muscle building and fat loss.
for christs sake i'm 20% body fat! i'm asking myself "why am i eating so much?" lol new plan is to cut down to 13-15% BF while building lean muscle then run bulks once i have a leaner base. its so hard to figure out
i'm going to stay on your thread to learn from you
Btcowboy
Member
Firstly brother, I like the questions so dont worry about that. Keeps me learning and helping others if I can.
I think trying gain and lose is almost impossible. Have others done it, sure but for the vast majority of us I don't think it works.
I tried it and spun my wheels.
2 weeks ago in was eating over 4k cals, 350p,450c,100f. Currently I haven't even looked at the numbers. All I know is calories are down and carbs are down. I know this because I cut my carbs for the most part from every meal except pre, intra, and post workout. That and went from 8oz meat to 6-7 oz meat. I dropped 2lbs each of the last 2 weeks. This however was with 3 days of cardio per week too. Testing out this week with no cardio.
I think after running high volume and high frequency BB style workouts the last 2 years and being brand new to PL that I should be able to continue to gain strength and lose fat for at least a little while. Still running 200mg Test Cyp a week. When I feel that my eating is starting to overly affect my strength in the gym I will adjust my eating a little until I get it right. Right means gaining strength and hopefully still dropping fat even if it is a minute amount. I planned about a year no blast so lots of time to lose the fat.
Haha just thinking I still have 28 25mg anadrol caps so if in a month or two the strength is suffering and want to drop a few more and maintain maybe I could run it at 50mg a day for 2 weeks before worrying about starting to up cals. I dunno....
Sparkyp
Member
Yeah this will be interesting. I never ate that much but I notice when my calories were 3k, protein 240, fat 100g and carbs 350 I would bulk right up and quick. Natty or on trt. Weight would shoot up to 220-230lbs but I’d be solid but also fat.
Last few months I’m at 2400cal, 180-200 p, 250-300c, 50-70 fat and I’m 209lbs. Strength and endurance is down but idc. I’m in it to be lean and look good.
Cardio 5x a week burning 500-600 calories each day.
Once I get to 13% is when ill start doing calculated bulks
I also noticed in my labs that when my protein was high my kidney levels weee higher
Sparkyp
Member
Btcowboy
Member
Deadlift and OHP 3 rep day
Deadlift
135x8
225x5
275x3
315x3
340x3 tried alt grip with no straps had to strap after 1st rep
380x5 Amrap set
OHP
45x8
65x5
85x5
95x5
105x5
115x5
125x3 sides started burning
Seated cable row neutral grip
121x10
143x10
165x10
Hammer Curls
20x10
25x10
30x10
35x10
35x8
A few things I learned today
1. I need to work on grip strength
2. My OHP is stronger than I thought and my 1 RM on it is a little higher.
3. My deadlift 1RM is also a little higher.
Right elbow a little sore from Bench on Monday
My sides hurt after the attempt on OHP. Lasted 10 minutes and got better.
All in all a good work out.
Deadlift
135x8
225x5
275x3
315x3
340x3 tried alt grip with no straps had to strap after 1st rep
380x5 Amrap set
OHP
45x8
65x5
85x5
95x5
105x5
115x5
125x3 sides started burning
Seated cable row neutral grip
121x10
143x10
165x10
Hammer Curls
20x10
25x10
30x10
35x10
35x8
A few things I learned today
1. I need to work on grip strength
2. My OHP is stronger than I thought and my 1 RM on it is a little higher.
3. My deadlift 1RM is also a little higher.
Right elbow a little sore from Bench on Monday
My sides hurt after the attempt on OHP. Lasted 10 minutes and got better.
All in all a good work out.
Btcowboy
Member
Best way to work on grip strength? I dont like the over under grip for deads. I dont mind strapping but want to have stronger grip strength.
Also last night and this am my upper back, between shoulder blades, and neck are stiff and sore. Wondering if it is from deadlift or OHP. Also what would be the likely culprit in causing it. This started within hours of my workout so standard DOMs.
Also last night and this am my upper back, between shoulder blades, and neck are stiff and sore. Wondering if it is from deadlift or OHP. Also what would be the likely culprit in causing it. This started within hours of my workout so standard DOMs.
Set up a barbell in the rack where you just a few inches of ROM. Do static holds for time.
Sounds like deadlift DOMs to me.
Sounds like deadlift DOMs to me.
Btcowboy
Member
Static holds sounds like a Saturday thing....
Surprised DOMS so soon after but I didnt do a ton of deads before this
Also I re did the formulas in my template and turned the TM+ (Amrap) to 95% of TM not 100% of TM
johntt44
New Member
Hey, Black Iron Beast has a calculator for all the 5/3/1 programs. You can google it. I used to use it 10yrs ago and it's still there. Check it out.
Neewbiest guy
Member
At some point you'll need to used mixed grip on deadlift if you wanna pull heavy. Unless you can learn/tolerate hook grip. Personally it hurts too much for me, I can only hook grip low 500's.
Double overhand I can only pull low 500's as well. Mixed grip I've yet to find anything I can't grip.
Double overhand I can only pull low 500's as well. Mixed grip I've yet to find anything I can't grip.
Btcowboy
Member
Found it and gonna play with it and get this all set up right... Thanks
Btcowboy
Member
I ain't there lol.. I am going to try hook grip next deadlift day. Thanks
Btcowboy
Member
Question to you and others on the mixed grip. Do you worry about torn bicep tendon when the weight gets up there? Are there things you can do to mitigate this from happening?
Never had an issue. Just make sure you're not pulling with your arms. Imagine they're just like ropes hanging there.
