DaSlaya's 5/3/1 Pervertor

DaSlaya's 5/3/1 Pervertor
0

#1

With a name like that, how could I not run this program. Fresh after finishing GZCL UHF 9 week and testing my maxes, I started this program last week. I am a huge fan of 5/3/1 and GZCL workouts. I will probably just keep this updated weekly, but feel free to hit me up with any comments/questions etc.

Of note, I am also throwing in a 5th day here so I can hit bench twice a week. I bought a sling shot a couple months ago and started using it during GZCL UHF and loved it. So I am incorporating Mark Bell’s program that comes with the Sling Shot.

Here is the protocol for the first Leader Template:

  • Use 5s Progression each week using the 3/5/1 order for working sets
  • Weeks 1 and 2 will do First Set Last for 10 sets of 5 reps
  • Week 3 will do Second Set Last for 5 sets of 5 reps
  • Accessory work is 25-50 reps each exercise
  • Use 85% Training Max

Starting Maxes (Current Max / 85%)
Squat: 300 / 255
Bench: 285 / 242
Deadlift: 405 / 344
OHP: 155 / 131

Each Leader is 3 weeks long, I will run Leader (weeks 1-3), up the TM max by 5lbs for upper body and 10lbs for lower body, run another Leader (weeks 4-6), up the TM again, 7th Week Deload (week 7), Anchor (Weeks 8-10), up the TM weight, and end with a 7th week Deload PR test (week 11).

Week 1

Day 1
Squats: 5x180, 5x205, 5x230; 10 sets x 5 reps @ 180
Split Squats: BWx5,5,5,5,5 (each leg)
Leg Press: 463x10,553x10,643x5,643x4,643x3
Standing Calf Raises: 45 plates each hand x15,13,8,8

Day 2
Bench: 5x170,5x195,5x220; 10 sets x 5 reps @ 170
Incline Bench: 135x7, 145x7, 155x5, 165x5, 175x3
DB Fly: 30x10, 35x5, 35x5, 35x5, 35x5
Ab Roller: 8,7,6,5,5, reps

Day 3
Deadlift: 5x240,5x275,5x310; 10 sets x 5 reps @ 240
Pull Ups: BWx 6,5,5,5,5
HyperExtension: BW x 10, 25x8, 35x6, 45x5, 45x5
DB Row:50x10, 55x10, 60x8, 65x6, 70x5
Curls (21’s): 60x21, 60x21

Day 4
OHP: 5x90, 5x105, 5x120; 10 sets x 5 reps @ 90
Lateral Raise: 15x10, 17.5x8, 20x6, 20x5, 20x5
DB Shrugs: 65x10, 75x10, 85x6, 85x5, 85x5
SS: Leg Raise / Flutter Kicks (4-count): 10/10, 10/10, 10/10, 10/10, 10/10

Day 5
Bench (Raw): 4 sets x 6 reps @ 215
Bench (Sling Shot): 4 sets x 3 reps @ 230
SS1: Incline DB Press / BB Row: 4 sets @ 50x10/95x10
SS2: DB Tri Ext / Lat Pulldown: 4 sets @ 20x10/100x10
SS3: Pushups in Sling Shot / Face Pulls: 25/20x25, 25/20x25, 20/20x10, 20/20x10

As far as supplements go, here is my stack:
PWO: Rotation of different ones (Ghost legend, Total War, RCSS Yeah Buddy, Quake 10.0, Random Samples)
Intra: RCSS Amino-Tone
Post: CreRiboVol - MPA
Protein: EVL Stacked, ISOTOPE, Nutrabio Casein (as needed)
Bed Time: Delta XT - MAN

Not real sure the protocol on tihs page of how people post their training logs, so please let me know if you guys want more or less info. I enjoy keeping a log because this keeps me accountable.


#2

Adding in the 5th day to this program seemed to work fine, as I was not overly sore or tired for the normal workout. Got 2 days done this week and in about an hour going to hit Day 3.

5/3/1 Pervertor Week 2

Day 1
Squats: 5x165, 5x190, 5x215; 10 sets x 5 reps @ 165
Leg Press:463x10, 553x10, 643x6, 643x5, 643x4
Single Leg Split Squat: BWx5,5,5,5,5
Standing Calf Raise:Holding 45’s in each hand x 10,10,10,10,10

Day 2
Bench: 5x160, 5x180, 5x205; 10 sets x 5 reps @ 160
Incline Bench: 135x8, 145x8, 155x5, 165x5, 175x4
DB Fly:35x7,6,7,6,6
Ab Crunch Machine 80x 8,8,8,7,6

So far this week has been significantly easier than last week, but that is the design since this is doing the 3/5/1 protocol. Off to get more!!:


#3

Ok I did not plan on posting this every day, but I wanted to let everyone know of the bonehead move I did this morning. I have been using supplements for many years, but every once in a while I think we all do stupid shit. I was excited to try out 3mb3r PWO by Inspired. I looked at one scoop vs two this morning and thought well, 2 scoops should be fine, even if it is 400mg Caffiene Anyhydrous. Dumb dumb dumb. I felt ill throughout my workout and just ran out of energy very quickly. I definitely should have just stuck with one scoop. Either way got through the workout, but I definitely made it harder than I needed too.

Day 3
Deadlift: 5x225, 5x260, 5x295; 10 sets x 5 reps @ 225
Pull-Ups: BWx6,6,6,4,3
Low Back Raise: BWx10, 25x8, 35x8, 45x7, 45x5
DB Rows: 55x10, 60x10, 65x6, 70x5, 75x5
Curls (21’s): 60x21, 60x21

A few things to note:

  • In January at some point I am going to take a stim break (at least cut back) since I have been running PWOs for a while now, so ordered me som Celluvol to check that out.
  • I have been taking Delta-XT by MAN for my sleep aid and it is working great. Does not knock you out, but makes me tired and relaxes me to go to sleep. The best part is I wake up in a good mood and ready to go, so I tihnk the test boosting properties are helping. I tested low for Test a couple months ago (300 ng/dl) and I suffer from Sleep Apnea, so this is a win win for me!!

Wrapped up Week 2 today.

Day 4
OHP: 5x85, 5x100, 5x100; 10 sets x reps @ 85
Lateral Raise: 15x10, 17.5x10, 20x8, 22.5x5, 22.5x5
DB Shrugs: 75x10, 80x10, 85x8, 90x5, 90x5
Knee Raises: 10,10,10,10,10
Flutter Kicks (4 count): 10,10,10,10,10

Day 5
Bench (Raw): 5 sets x 5 reps @ 215
Bench (Sling Shot): 4 sets x 3 reps @ 230
SS1: Incline DB Press/ BB Row: 4 x 10 @ 47.5 / 4 x 10 @ 100
SS2: DB Tri Ext / Lat Pulldown: 4 x 10 @ 20 / 4 x 10 @ 110
SS3: Pushups in Sling Shot / Face Pulls: 4 x 25 / 4 x 25 @ 20

Taking next couple days off due to the holidays and flying to Pittsburgh tomorrow. Happy Holidays everyone!!


#4

Week 3 is in the books finally…was harder than it looked!

Day 1
Squats: 190x5, 215x5, 240x5; 5 x 5 @ 215
Leg Press / Calf Raise / Split Squats: 25-50 reps each

Day 2
Bench: 180x5, 205x5, 230x5; 5 x 5 @ 205
Incline / DB Fly / Abs: 25-50 reps each

Day 3
Deadlift: 260x5, 295x5, 330x5; 5 x 5 @ 295
Pull-ups / Low Back Raise / Rows: 25-50 reps each
Bicep Curls: 2 sets of 21s

Day 4
OHP: 100x5, 110x5, 125x5; 5 x 5 @ 110
Lateral Raise / Shrugs / Abs: 25-50 reps each

Day 5
Bench (Raw): 6 sets x 4 reps @ 215
Bench (Sling Shot): 4 sets x 3 reps @ 240
Incline DB / BB Row / Tri Pushdown: 40 reps each

Supplement update
Finished up Delta XT sleep aid tonight (on my last dose), this stuff worked pretty well at relaxing me to go to sleep. I found that when I wake up after taking it that I am ready to go which is an awesome feeling at 4am. Sad to see it go. I also saw some minor results of vascularity thanks to the Epi in it. I recommend this for a sleep aid for sure.

I’ll pots this in my CRV journal, but taking CRV alone post workout did not do much in the recovery department. I was sore as hell all week, so it is not enough alone for recovery for me.

I tried a sample I had of .50 cal PWO (fireball flavor) and it did not do much for me. The dang fireball taste just resonated in my mouth the whole workout and after and I hated it. So not a great sample!


#5

Wrapped up Week 4 the other day. Week 4-6 are the second iteration of the Leader for 5/3/1 Pervertor. I raised my TM for lower body lifts 10 pounds and upper body by 5 pounds. I am starting Week 5 after this post, which kills my OCD since my weeks are running from Thurs - Tues currently!

Leader 1 (week 1 - 3)
Leader 2 (Week 4- 6)
7th Week Deload (Week 7)
Anchor (Week 8 - 10)
7th Week Deload PR Test (Week 11)

Day 1
Squats: 185x5, 210x5, 240x5; 10 x 5 @ 185
Leg Press / Calf Raise / Split Squats: 25-50 reps each

Day 2
Bench: 175 x 5, 200x5, 225x5; 10 x 5 @ 175
Incline / DB Fly / Abs: 25-50 reps each

Day 3
Deadlift: 250x5, 285x5, 320x5; 10 x 5 @250
Pull-ups / Low Back Raise / Rows: 25-50 reps each
Bicep Curls: 2 sets of 21s

Day 4
OHP: 95x5, 110x5, 125x5; 109 x 5 @ 95
Lateral Raise / Shrugs / Abs: 25-50 reps each

Day 5
Bench (Raw): 3 sets x 2 reps @ 240
Bench (Sling Shot): 3 sets x 1 rep @ 255
Incline DB / BB Row / Tri Pushdown: 40 reps each

I decided on Shoulders day (Day 4) I am going to try out a sample packet PWO. This week was Razor 8 by AllMax, which I really enjoyed. I had the Blue Rocket flavor whcih was Blue Razz but better. This is a PWO I will have to look into in the future. So far samples I have enjoyed are Devastator (Killer Labz), Lit (GNC), and Razor 8 (AllMax).

In a no shame attempt to get people to post in my log here, what are the most recent supplements that you have enjoyed that stick out to you as a purchase again!! For me is has been:

Delta XT - MAN
SIze - Ghost (ran this twice, a fun treat every now and again)

Obviously I have a thing and respond well to Epicatechin! I have K1ngsBlood but will run that later on as I started to run DAA by RCSS (had 2 bottles I got free over past orders) for the last week. I know DAA is a hit or miss, but I have never ran it so may as well give it a whirl. One week in nothing has changed, but we shal see in next week or so. I do have Low T, so any temporary boost I can feel!


#6

Wrapped up Week 5 yesterday. I have been sick last couple of days, so decided to move my Day 5 routine to next week. It is a bench max test day, then I move to 4 days a week after, but I want to make sure I am 100% before trying it. This is the last week of 10 x 5 sets, so that is awesome!!

Day 1
Squats: 5 x 170,200, 225; 10x5 @ 170
Leg Press / Calf Raise / Split Squats: 25-50 reps each

Day 2
Bench: 5x 160, 185, 210; 10x5 @ 160
Incline / DB Fly / Abs: 25-50 reps each

Day 3
Deadlift: 5 x 230, 265, 300; [email protected] 230
Pull-ups / Low Back Raise / Rows: 25-50 reps each
Bicep Curls: 2 sets of 21s

Day 4
OHP: 5 x 90, 105, 115; 10 x 5 @ 90
Lateral Raise / Shrugs / Abs: 25-50 reps each

This was the last light week of the routine as well. Starting Week 6 on Thursday, or whenever I knock this bug outta my system.

My PWO Sample of the week was DVST8 by Inspired. I did not really care for it.