1st full month of 5/3/1...

[rocco-x]

well here it is,proof 5/3/1 works wonders.i know my legs are still small but imagine them 2 full inches thinner,lol! all my 1rm's have gone up so fast.missed most of this week,my deload week,due to having a bad cold but was still able to pop out a few sets of 230x6 in the incline tonight.my squats and deadlifts have gone thru the roof already.i know in another 2-3mnths my legs and back will be even thicker...i know it ain't much but from where i started it's pretty decent progress...feedback nookas,lol!!!!

 

[stumpyone]

5/3/1 ???

 

[Shovel]

You're always a sexy beast Roc! The shoulders look huge too!

 

[rocco-x]

5/3/1 ???

look up Jim Wendler.great program cause it's not...well,a program.concentrates on the big 4,bb bench,deadlifts,push presses and squats.the rest are just acessory movements to help build up your weak spots.took me about 2 months to prepare for it by getting my 1rm's,then i started in Jan 2nd.my deadlifts before were almost non existent.now i'm hitting around the 425 line for reps.squats last year 225x5 was hard,now i'm hitting sets of 315 to 375 range for reps.you can design it around you,not like other programs where you do abc-xyz like it's written.sometimes i just have enuff time to get in my big lift for the day and maybe 5 sets of something else.

 

[Freezerdude]

Looking good brother, Stay at it!!

 

[mrhtbd]

Looking great Roc, try parallel (feet position) squats to bring out the outer sweep of your quads, even if you have to lower the weight (they can take it).
Those are some serious caps on those delts, brother!

 

[beast]

Good program for sure. Didn't see any before pics but look stout for sure.

 

[liftsiron]

SOLID!!!!!!

 

[rocco-x]

You're always a sexy beast Roc! The shoulders look huge too!

thnx shovel!yeah been hittin them from every angle possible.only seated military presses and the rest slow front,lateral and rear raises with a 1-2second pause really hits them till you're in pain

Looking great Roc, try parallel (feet position) squats to bring out the outer sweep of your quads, even if you have to lower the weight (they can take it).
Those are some serious caps on those delts, brother!

def gonna try them.been trying front squats but just can't hold the bar.my arms have a hard time bending all the way back.even tried using my straps like handles but it slides off mid set and turns into a zercher type squat.been doin alot of vertical leg presses,high rep with my feet a little less than shoulder width.even gonna try some sissy squats with a quarter plate like back in the day.they work really nice.

 

[~R~F~G~]

YA look great rocco. The mass will pile on quick. When i seemed to plateau I'd take a solid week off. Rocoup and start backwards. Deload week first. Then back at it.

Glad you enjoy the routine. I loved it.