4.04.2012

Final Post.

Well, It's April and it's been a year since I began this 5/3/1 experiment. I started with goals of a 300lb bench, a 450lb squat, and a 500lb deadlift. I've met or exceeded all of these goals, goals which, to be honest, were really just pipe dreams. I also started at 160ish lbs with a phsyique that would have been best described as skinny-fat. I've ended up at 184lbs without much more fat added. Let's take a trip down memory lane, shall we?


Body change:
Front. 















Back

Final/Best lifts of the year (515 squat, 565 deadlift, 300 bench):



































My favorite milestones (in no particular order): 




Beginning lifts:

My first bench cycle (220x2):
















My first squat max attempt (405lbs, above parallel)
















My first deadlift cycle (400x7 bounced):

















Lessons learned:

Programs work. Pick one and let it mature. Have faith in your program. Make eating and sleeping priority number one. If you do those three things, you will make progress. This shit isn't complicated. It's been awesome, later, guys. P.S. STRETCH.

Other lifting blogs you should follow:



26 comments:

  1. Congrats man! I really enjoyed your blog and following your progress... Currently on cycle 4 and hoping to make similar progress.

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  2. I`ve really enjoyed following your blog. Sad if this is your final post. You are an inspiration!

    And congratulations on all your goals!

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  3. Congrats, awesome progress! I scrolled to your posts, but could not find which assitance protocol you used. Thinking of doing Boring But Big myself...

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  4. Congrats! This is very inspiring as I've just started weightlifting in Dec and I'm very interested in the 5/3/1 program. Nice to see someone stick with a program!

    Will you be blogging any further? What are your plans now?

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  5. This is pretty sick and inspiring. Now I'm going to have to go back and read the entire blog.

    I've gone through 4 proper cycles of 5/3/1 (I started a 5th cycle but I had a meet so I had to move stuff around so I plan on just repeating it now). I've made a lot of progress, especially in the squat (up from 465 at a meet in October to 500 this past Saturday, and frankly it was an easy 500). I don't plan on stopping 5/3/1 anytime soon, though now that summer is approaching it's time to up the conditioning and stop being such a fat fuck. The best thing I've gotten out of this program is the basic philosophy of it all. Take your time, plan properly, and work hard. Shit will fall into place.

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  6. Congrats man these are awesome results! I've been doing 5/3/1 for over 3 years and love it. Did you use Boring But Big or the Triumvirate?

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  7. Great progress! You are a great example of what happens when someone sticks to a plan.

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  8. Awesome awesome year, Gabe! Way to go, even gettin props from the big man himself:

    http://www.jimwendler.com/2012/04/a-year-of-531-the-results/

    Big time congrats on all your progress. Best of luck in all of your future pursuits. Keep us posted! :)

    btw, sorry if this ends up multi-posting. it kept acting funky when i'd try to post so feel free to delete an repeat comments. or leave them if ya want :D

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  9. holy fuck you got your yoke to a healthy start there. good job!

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  10. Respect. Great job man.

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  11. strong shit man. always inspiring.

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  12. Thank you for documenting your journey. Very inspiring. I am an Olympic weightlifter, but my squat program is 5-3-1 based. Reasoning is simple: Squat goes up, so will the classic lifts. Best of luck!!

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  13. have you do some curls or another arms exercises ?

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  14. Why does your back look like it hasn't changed?

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    Replies
    1. His back has changed. Are you blind!!!

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    2. Unless you're kidding, you wouldn't know "girth" if it hit you in the face, no offense. So instead of blasting your idiocy across the internet and looking ridiculous, redirect your question to the non-existent 'dangle' between your curt-tails and let the man be proud of his OBVIOUS results.
      Stop hatin ;)

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  15. I don't get it... you say a year with 5/3/1 but your videos say that they are Smolov?? what's up with that?

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  16. nice work, awesome back you got there

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  17. Outstanding progress and a testament to what hard work and discipline can lead to. Your 'after' pics are impressive though for me, it's your back width that is most amazing.

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  18. You really did a great job on the blog and you had great results so kudos! I have been lifting steady for a year now and I am close to your starting numbers. Planning to start 5/3/1 within a few weeks and hope to have similar results. I'm 5'7 171 lbs.

    Keep up the good work.

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  19. Why does your bench video say smolov?

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  20. Congratulations! I'm one month into the same program: 12 months, all Wendler. So impressed by what you accomplished here.

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  21. Great results! I just started 531 with Big But Boring. What Accistence Template did you go with?

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  22. The images no longer appear on this post :-(

    I was hope to 'mire those results

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  23. Awesome results, but the pictures are missing!

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