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Started By
Message
Building the Monolith - 5/3/1 for Size
Posted on 7/6/19 at 7:04 pm
Posted on 7/6/19 at 7:04 pm
quote:
Week One
Monday
Squat - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
Press - 70x5, 80x5, 90x5, 70xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 70x5, 80x5, 90x5, 90x5, 90x5
Bench Press - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 70x5, 80x5, 90x5, 45% x 20
Press – 10 sets of 5 reps @ 70%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
quote:
Week Two
Monday
Squat - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
Press - 65x5, 75x5, 85x5, 65xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 65x5, 75x5, 85x5, 85x5, 85x5
Bench Press - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5 , 85x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 65x5, 75x5, 85x5, 55% x 20
Press – 10 sets of 5 reps @ 50%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
quote:
Week Three
Monday
Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
Press - 75x5, 85x5, 95x5, 75xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 75x5, 85x5, 95x5, 95x5, 95x5
Bench Press - 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 75x5, 85x5, 95x5, 55% x 20
Press – 10 sets of 5 reps @ 75%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
quote:
Week Four (adjust TM for the squat, deadlift, press and bench press)
Monday
Squat - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
Press - 70x5, 80x5, 90x5, 70xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 70x5, 80x5, 90x5, 90x5, 90x5
Bench Press - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 70x5, 80x5, 90x5, 50% x 20
Press – 12 sets of 5 reps @ 60%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
quote:
Week Five
Monday
Squat - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
Press - 65x5, 75x5, 85x5, 65xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 65x5, 75x5, 85x5, 85x5, 85x5
Bench Press - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 65x5, 75x5, 85x5, 65% x 20
Press – 15 sets of 5 reps @ 65%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
quote:
Week Six
Monday
Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
Press - 75x5, 85x5, 95x5, 75xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift - 75x5, 85x5, 95x5, 95x5, 95x5
Bench Press - 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 75x5, 85x5, 95x5, 70% x 20
Press – 12 sets of 5 reps @ 75%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
Much more information on the program can be found here
I’ve been running GSLP for about a year now and I’ve lost the drive for the program. I plan on starting to run the BtM 5/3/1 program starting on Monday. I know there was a former TD thread started by the illustrious goldennugget but it was more centered around bulking.
I plan on doing this program eating at a caloric surplus on Keto around 4000 calories daily. I won’t necessarily eat the 1.5lbs of ground beef and 12 eggs daily that Wendler calls for although my day to day diet is very similar. Anyone run this for the initial 6 weeks and have any pointers?
Here’s the spreadsheet I’m going to use...
LINK
5
Posted on 7/6/19 at 7:39 pm to OleWarSkuleAlum
quote:
I plan on doing this program eating at a caloric surplus on Keto around 4000 calories daily. I won’t necessarily eat the 1.5lbs of ground beef and 12 eggs daily that Wendler calls for although my day to day diet is very similar. Anyone run this for the initial 6 weeks and have any pointers?
Why? This is one of the hardest programs you will ever attempt and you are wanting to go keto? You will not make it if you attempt to do this keto.
If you want to stay pretty consistent with lower carb, do 50g before workout and 75g. That is about the minimum you will be able to get away with. You are only eating carbs on the three workout days that away. Or you could do a small piece of fruit before the workout and 100-125g post workout as a carb backload.
As far as not eating the beef and egg, if you are eating 4k you might as well or atleast that much beef if you want to make the most of the program.
This is a program near and dear to my heart and I want you to get the most out of it. If you go keto you won't. If you do the conditioning like I said, follow leangains macros but keep carbs around what I said and timed like I said, you will not get fat.
Posted on 7/6/19 at 8:02 pm to OleWarSkuleAlum
Doing a high volume program on keto is a bad idea
Posted on 7/6/19 at 8:04 pm to OleWarSkuleAlum
If the goal is to put on size why do 100-200 reps? Better to do weighted dips
ETA: wow you have high volume for everything
ETA: wow you have high volume for everything
This post was edited on 7/6/19 at 8:05 pm
Posted on 7/6/19 at 8:08 pm to SabiDojo
High volume blocks like this work great for hypertrophy, can't keep like that all the time but for a 6 week block it's one of the best ways to go about it.
Posted on 7/6/19 at 8:10 pm to lsu777
quote:
Why? This is one of the hardest programs you will ever attempt and you are wanting to go keto? You will not make it if you attempt to do this keto.
I’ve been on Keto for almost two years now. So it isn’t something new.
quote:
As far as not eating the beef and egg, if you are eating 4k you might as well or atleast that much beef if you want to make the most of the program.
Like I said I already eat pretty much this type of diet as I eat an essentially zero carb version of keto and eat mostly red meat and 6-12 eggs daily. I don’t eat 80/20 ground beef on a daily basis, but it wouldn’t bother me. Instead of the 1.5lbs of ground beef I’ll contjue to eat other forms of red meat. Making sure to eat 4000 calories a day. Wendler even says he doesn’t care what you eat outside of the dozen eggs and 1.5lbs of ground beef daily. That’s only2770 calories!
Posted on 7/6/19 at 9:18 pm to OleWarSkuleAlum
I agree. Running a high volume program with low carbs is asking for a fast crash. You need the fuel. You can limit and rotate carb intake, but going keto will make you burnout.
Posted on 7/6/19 at 9:52 pm to OleWarSkuleAlum
I didn't look at the username before I posted. You are definitely fat adapted. Try it and see, if after two or three weeks if you need backload the carbs.
Posted on 7/6/19 at 9:58 pm to lsu777
quote:
I didn't look at the username before I posted. You are definitely fat adapted. Try it and see, if after two or three weeks if you need backload the carbs.
Posted on 7/7/19 at 7:35 am to lsu777
fricked my sacrum up somehow yesterday and I can’t bend down. Not looking good for the home team on starting this tomorrow. Luckily my wife’s a DPT and should be able to help.
Posted on 7/7/19 at 11:05 am to OleWarSkuleAlum
frick. Is it injury season around here?
Posted on 7/7/19 at 11:56 am to DeafJam73
I’m not injured per se. Somehow my right SI went out of alignment. I sometimes struggle with SI pain as it’s hard to properly adjust. My wife is dry needling my lower back / glutes along with some manual to try and relieve the pain.
Posted on 7/9/19 at 3:46 pm to OleWarSkuleAlum
This seems like something that would be a good winter program. Like something to do before cutting back for the summer.
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