Let's go N.O.V this Summer with 5/3/1!

Upvote for the Macho Man promo

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snatch, on the side

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Nothing wrong with that.

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I hurt my elbow just reading that.

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It’s not that bad.

Which version you going to run?

I've only read the original 5/3/1 book so I'm doing the OG program. I'm sure I'll get around to reading 5/3/1 Forever and Beyond 5/3/1 later this year. I know there's more variations of it, or versions, but I'm a simple man and I'd like to give this first version a try before moving on.

W1D1 - Press
Warm-up: superset 3 rounds of 10 for each of banded face pulls and banded pull-a-parts with a little 30lb band before handling the bar, HR is already up and I'm sweaty from jumping around and playing air bass guitar while listening to my new favorite band, Electric Callboy.
45lb x 5 x 2
95lb x 5 x 2
Work Sets:
130lb x 5
150lb x 5
175lb x 12(AMRAP)

EZ bar curls & neck harness extensions superset - 4 rounds
42lb x 15 on the curls
15lb x 25 on the neck extensions

Negative chins: 6 singles, 10 seconds each, 1 minute rest for the first set, then 2 minutes rest for the remaining. (I am gonna be sore as frick tomorrow)

I AM THE CREAM!


I discovered this German band a few days ago and their videos are hilarious to me, the music gets me really fricking pumped. Doin' a lot of high kicks and spin moves in the living room/garage listening to this stuff. Whenever I picture the H&F board bros doing PPSA programs, I picture it looking like this, in my head.



I'M frickING PUMPED BROS! Gotta go to Walmart and buy some avocados, and if anybody gets in my way I'll tear their fricking wife in half!

I’ve got OHP envy.

That video has it all, party vibes, heavy vibes, nice posterior shots, and big gym energy. Now I want to pump it better too.

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Sorry, I’m 8-5-2’ing right now. 5-3-1 is passé.

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Is 8-5-2 Andy bakers thing? I forgot the program name.

I’m pretty sure Andy Bakers “power building” is 8-5-2. He did a long podcast on it recently that pretty much laid it all out for free if you don’t want to pay the $30 or whatever.

No problem, man, Andy's stuff I will someday have to try as well.

In my Spotify app I've saved episode #33 of his Baker Barbell Podcast, the title is "8/5/2 and the KSC Method for Powerbuilding". I've only listened to this one time, but it's informative and provides some background that is interesting.

This particular episode was brought up on the Greyskull forums because Andy mentions Johnny Pain in it(actually he refers to him by his actual name, John Sheaffer) and he says JP is a very smart guy but he doesn't know where he is or what he's doing nowadays(I think he said that? Maybe I'm mis-remembering again).

That was kinda funny to me because I just found Greyskull through this forum in probably late 2022, but didn't buy that book until last summer and have run that style of LP a lot recently, but anyway, I personally have no experience or knowledge of JP's "disappearance" or whatever you want to call it, because I came to Greyskull after all of that happened.

That podcast is an interesting listen because as I recall, Andy gives some back story as to how he came upon the 8-5-2 method, and his re-telling of it involved a lot of names of people I've followed and it was just neat hearing the stories about how people learn from each other and take bits of pieces of this guys stuff and add it to bits and pieces of this other guys stuff, and sometimes stumble upon making something wholly unique and new.