# the Actual Work-Out thread **URL:** \ **Category:** NYSpeed Off Topic\ **Created:** [February 3, 2009, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402 "2009-02-03T12:58:14Z")\ **Posts on this page:** 20\ **Page:** 39
**Author:** ![EvoMR](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/evomr/32/7186_2.png) [@EvoMR](https://forums.speedlife.net/u/EvoMR)\ **Post date:** [October 15, 2009, 6:43am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/761 "2009-10-15T06:43:33Z")
> [@BluBalls](#): > > Congrats… I did 330 last night and can’t move now… that was the most I’ve done so far… did it 4x. > > anyone stuck at a plateau, do a search for the 5/3/1 method… it works. :tup: > > edit: so noone has before/after pics?? nohomo Congrats. I need to get back to the gym since I haven’t been since May. I’d like to get the DL over 400. Most so far is 365 and it would probably take a bit just to get back to that point. ---
**Author:** ![BluBalls](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/bluballs/32/7212_2.png) [@BluBalls](https://forums.speedlife.net/u/BluBalls)\ **Post date:** [October 27, 2009, 7:02am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/762 "2009-10-27T07:02:50Z")
> [@EvoMR](#): > > Congrats. I need to get back to the gym since I haven’t been since May. I’d like to get the DL over 400. Most so far is 365 and it would probably take a bit just to get back to that point. Start light, that’s one of the best things I did when I got back into it… I’ve been doing the 5/3/1 method and actually see results. This is the write-up from [bodybuilding.com](http://bodybuilding.com), sorry for the long post. _Jim Wendler’s 5/3/1_ One mesocycle lasts 16 workouts, or a little over 5 weeks. Each mesocycle has 4 microcycles or “waves”. Wave 1. Warmup then - 75%x5, 80%x5, 85%x5 Wave 2. Warmup then - 80%x3, 85%x3, 90%x3 Wave 3. Warmup then - 75%x5, 85%x3, 95%x1 Wave 4. (deload) - 60%x5, 65%x5, 70%x5 Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an “all out rep max” lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set. Each wave has 4 workouts: A. Squat + assistance B. Bench press + assistance C. Deadlift + assistance D. Military press + assistance Wendler recommends 3 workouts per week. Example: Week 1: A1, B1, C1 Week 2: D1, A2, B2 Week 3: C2, D2, A3 Week 4: B3, C3, D3 Week 5: A4, B4, C4 Week 6: D4, etc. … Optionally there is a second, less intensive, loading parameter: Wave 1. Warmup then - 65%x5, 75%x5, 85%x5 Wave 2. Warmup then - 70%x3, 80%x3, 90%x3 Wave 3. Warmup then - 75%x5, 85%x3, 95%x1 Wave 4 (Deload) - 60%x5, 65%x5, 70%x5 _Substitutions_ The main lifts can be substituted with variations (typically in subsequent mesocycles): Squat - box squat, squat with bands, front squat, etc. Bench press - board press, floor press, incline, etc. Deadlift - rack pulls, deficit DL, etc. Military press - push press, incline press, etc. _Assistance Work_ Assistance work depends on your goals: Base - just do the main lifts Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps Here is the **“Strength” template** assistance work from the book: **Squat Day** Squat: 5x10x50% Lug Curls: 5x10 **Bench Press Day** Bench Press: 5x10x50% DB Rows: 5x10 **Deadlift Day** Deadlift: 5x8x50% Hanging Leg Raises: 5x12 **Mil. Press Day** Mil. Press: 5x10x50% Chins: 5 sets to failure. Here is the **bodybuilder template** assistance work from the book: **Squat Day** Hack Squat: 4 sets of 10-20 reps Leg Extensions: 4 sets of 10-30 reps Leg Curls: 4 sets of 10-15 reps Weighted Sit-ups: 4 sets of 10 reps or Leg Press – 4 sets of 10-20 reps Leg Extensions – 4 sets of 10-30 reps Leg Curls – 4 sets of 10-15 reps Weighted Sit-ups – 4 sets of 10 reps **Bench Press Day** DB Bench Press: 4 sets of 10-20 reps Dips (weighted): 4 sets of 8-15 reps Fly’s: 4 sets of 12 reps Triceps Pushdowns: 4 sets of 10-20 reps or DB Incline Press – 4 sets of 10-20 reps Dips (weighted) – 4 sets of 8-15 reps Fly’s – 4 sets of 12 reps Triceps Extensions – 4 sets of 10-20 reps **Deadlift Day** Chins: 4 sets of 10-12 reps DB Rows: 4 sets of 15 reps/arm Back Raises: 4 sets of 10 reps (with bar behind neck) Hanging Leg Raises: 4 sets of 15 reps or Lat Pulls – 4 sets of 10-12 reps Bent Over Rows – 4 sets of 15 reps/arm Reverse Hyperextensions – 4 sets of 12 reps Hanging Leg Raises – 4 sets of 15 reps **Military Press Day** DB Military Press: 4 sets of 10 reps Upright Rows: 4 sets of 10 reps Side Laterals: 4 sets of 10-15 reps Barbell Curls: 4 sets of 10 reps or Hammer Machine Military – 4 sets of 10 reps Rope Upright Rows – 4 sets of 10 reps Rear Laterals – 4 sets of 10-15 reps DB Curls – 4 sets of 10 reps These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc. This is the calculator: [http://www.scribd.com/doc/8615840/Jim-Wendler-531-Logbook-Calculator](http://www.scribd.com/doc/8615840/Jim-Wendler-531-Logbook-Calculator) CLIFFS: Take 90% of your 1 Rep Max and use that as the starting number, then do the corresponding % of that number for the said reps 🙂 edit: here is a before/after… I took basically 2 months off during that time… my July through October pics are actually better. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [October 27, 2009, 7:40am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/763 "2009-10-27T07:40:14Z")
hit 155 lb clean & press last night. pretty pumped about that. ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [October 27, 2009, 10:16am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/764 "2009-10-27T10:16:10Z")
Geehee and I have been beasting it pretty hard. I am quite certain we will take over the world. I deadlifted 405 a few times the other day. Short term goals 455 deadlift 455 squat 355 bench 225 clean and press I should be at all of these within the next 6-8 weeks I hope. Most worried about bench im just having mechanical issues on really heavy weight. ☹ ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [October 27, 2009, 10:33am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/765 "2009-10-27T10:33:38Z")
> [@cougarspeed](#): > > Geehee and I have been beasting it pretty hard. I am quite certain we will take over the world. without a doubt bro :fistbump: ---
**Author:** ![Supraman](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/supraman/32/7307_2.png) [@Supraman](https://forums.speedlife.net/u/Supraman)\ **Post date:** [October 27, 2009, 4:20pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/766 "2009-10-27T16:20:59Z")
so I am finally back in the gym after having pneumonia… I was out for a month and a half and lost a lot more than I was expecting… fuuuuuck ---
**Author:** ![Gus](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/gus/32/5112_2.png) [@Gus](https://forums.speedlife.net/u/Gus)\ **Post date:** [October 27, 2009, 4:26pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/767 "2009-10-27T16:26:01Z")
Try having Atrophy after knee surgery. I lost 50% of my leg mass. Only to get about 85% of that back after being 6 months out of surgery, today. ---
**Author:** ![BluBalls](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/bluballs/32/7212_2.png) [@BluBalls](https://forums.speedlife.net/u/BluBalls)\ **Post date:** [October 28, 2009, 8:20am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/768 "2009-10-28T08:20:13Z")
> [@cougarspeed](#): > > Geehee and I have been beasting it pretty hard. I am quite certain we will take over the world. > > I deadlifted 405 a few times the other day. > > Short term goals > 455 deadlift > 455 squat > 355 bench > 225 clean and press > > I should be at all of these within the next 6-8 weeks I hope. Most worried about bench im just having mechanical issues on really heavy weight. ☹ wow, not bad at all… how much do you weigh these days? ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [October 28, 2009, 1:09pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/769 "2009-10-28T13:09:51Z")
> [@BluBalls](#): > > wow, not bad at all… how much do you weigh these days? 200-205lbs I plan to go to about 210-215 then cut back to 195ish. Its just hard to find the time for all of the eating and training lol. I need to eat A TON to maintain this size. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [November 10, 2009, 6:05am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/770 "2009-11-10T06:05:09Z")
FUCK i hate legs days. I can barely walk, my hips are all sorts of fucked. ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [November 10, 2009, 8:24am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/771 "2009-11-10T08:24:38Z")
FGGT ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [November 10, 2009, 8:42am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/772 "2009-11-10T08:42:50Z")
ugh I feel like I’m 80. ---
**Author:** ![BluBalls](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/bluballs/32/7212_2.png) [@BluBalls](https://forums.speedlife.net/u/BluBalls)\ **Post date:** [November 12, 2009, 1:45pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/773 "2009-11-12T13:45:12Z")
Leaving work… off to the gym homoz. ---
**Author:** ![93dx\_hatch](https://avatars.discourse-cdn.com/v4/letter/9/90ced4/32.png) [@93dx\_hatch](https://forums.speedlife.net/u/93dx_hatch)\ **Post date:** [November 12, 2009, 2:12pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/774 "2009-11-12T14:12:13Z")
Ugh, I haven’t been to the gym since July. Between the house and work travels I have had a lot of excuses. I am going to start back up Saturday on the 5/3/1, I did Bill Star’s 5x5s for a while and it worked pretty good I just got sick of it. ---
**Author:** ![almostBrett](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/almostbrett/32/5249_2.png) [@almostBrett](https://forums.speedlife.net/u/almostBrett)\ **Post date:** [November 12, 2009, 5:22pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/775 "2009-11-12T17:22:45Z")
out here i usually hit the gym 5 days a week, half cardio/half weights but today i chose swimming for the opening cardio… about 3 lengths in i wanted to die. my swimming skills are terrible and my head is always above water, but somehow i managed to do 20 lengths at the y pool. i highly suggest trying swimming for cardio, it was definitely fun trying not to drowned and definitely kicked my ass ---
**Author:** ![Scott](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/scott/32/7603_2.png) [@Scott](https://forums.speedlife.net/u/Scott)\ **Post date:** [November 12, 2009, 5:31pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/776 "2009-11-12T17:31:47Z")
no bs, does that whey shit work? Ive used it before with 0 results, but then again, my body is an enigma ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [November 12, 2009, 5:53pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/777 "2009-11-12T17:53:18Z")
f-me… been back @ the gym for an hour every morning before work. brisk pace w/incline on the treadmill, elliptical, and the bike. just trying to get a little cardio in before i start doing anything so my heart doesn’t instantly explode the second i start. right now i’m 6’ 250 and need to fix that. when i lived in CT i was lifting with some strongman style lifters (no neck having tire flippers) and lifted some pretty decent weight. dead lifting 455 working weight after a full workout, elbow started separating so i was afraid to try for a max pull. 355 squats for reps which was limited by core stability, needed more work on my abs. never worked very hard on bench as far as numbers, usually just kept 225 on the bar the whole time. words of wisdom to keep my mass down and just tone? i have some of my old notebooks from lifting for weight, but i’d rather just lose some mass, and get ready for skiing and mtn biking next summer. my diet isn’t horrible, but it could use improvement. so i’m working on that. i just need a regiment to follow. ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [November 12, 2009, 6:57pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/778 "2009-11-12T18:57:34Z")
^^^ High Intensity Interval Training - like on an Olyptical do 60 seconds of sprinting then 120 seconds slow jog. Do this for like 20min then 20-30min slow jog or fast walk after. Circuit training - ex. rotate doing a pushup and pullup 10x, plank for 60sec or do 10-15 situps, clean and press something light like 70-80lbs x 10. Do this circuit 5x I have a ton others that are no fun lol. Let me know if you want any more. ---
**Author:** ![97\_B18b1](https://avatars.discourse-cdn.com/v4/letter/9/cdc98d/32.png) [@97\_B18b1](https://forums.speedlife.net/u/97_B18b1)\ **Post date:** [November 12, 2009, 8:29pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/779 "2009-11-12T20:29:49Z")
im gonna superset my back tommorow but try to make each one kinda focus on the same area just switching hand positions. I think im gonna do close grip pull downs with the attachment with two different handles, then ill do underhand close grip pull downs with the bar. The for the second superset ill proly do hamerstrength rows over to the medium grip cable rows. Then wide grip overhand pull downs with wide grip underhand pull downs, then proly finish off with shrugs. Maybe one more superset if i can think of one. Im gonna do the same thing with my arms the next day ill superset my just my bi’s for about 4 or 5 supersets then do my tri’s. ---
**Author:** ![Paulo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/paulo/32/7328_2.png) [@Paulo](https://forums.speedlife.net/u/Paulo)\ **Post date:** [November 12, 2009, 8:52pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/780 "2009-11-12T20:52:18Z")
> [@Scott](#): > > no bs, does that whey shit work? > > Ive used it before with 0 results, but then again, my body is an enigma Depends on how you are using it. I’ve always had good results. You should be adding the shakes to your normal intake, not replacing meals with them. I know you say that you eat a lot, but try counting your calories for a week to see where you end up. It’ll really let you know just how much food you need to eat to reach 5k+ calories a day. [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=38) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=40)