bigger stronger faster with the help of 5/3/1

[capo180]

Today

Incline bench press
135x8 155x8 175x8 195x8 165x8

DB incline fly
35x12 40x12 35x10

DB row
75x12,12 85x12 100x12

Laterals
5x15

Triceps
40x35,30 30x30

Lat pull down
4x12

Cable curl
5x12

Planks / back face pull / band triceps

Incline treadmill walk
20 min

Notes
Good lift. Biking maybe tomorrow. Squats Saturday. BW at 211. Upper body was pumped before doing the walking.

 

[capo180]

Today

Squats (belt + sleeves)
265x6 295x6 315x8

Paused narrow squat
225x6,6 135x12

Hack squat machine
275x10,10

Leg curl
Single leg - 55x3x12
Both - 100x15

Various ab work

Biking - 14 miles ~1 hr

Notes
Decent lift today. Just haven't had it in my lower body the past week or so. Been working on cars the last two days. Probably took something out of me.

 

[RegisterJr]

Nice job on the PR bro!

 

[capo180]

Nice job on the PR bro!

Thanks dude!!

Today

Speed bench
175x3x3 185x3,3 195x3x3

OHP
115x6 135x6 155x6 135x6

Pull down
100x5x10

Triceps / straight arm row
2x20 each

Laterals / monster mini face pull / tricep
3x15 each

Hammer curl / pull a part
2x15

Notes
Nice quick lift today. About 45 min.

 

[capo180]

Today

Speed squat (sleeves / beltless)
225x2,2 255x2,2,2 235x2,2,2

Narrow pause squat
185x6,6

Paused barbell lunge
95x6,6,6

BSS
BWx10 +50x10 60x6,6 paused

Single leg deads dumbbell in off hand
30x5,5 25x6

Lying leg curl
80x4x15

Swiss ball crunch
100 reps

Other core work


Notes
Sweat fest today. Kept the tempo relatively quick throughout. About 55 min. Focused on hitting some unilateral work today. Most of that felt good, first time doing single leg deads with weight. Those will require some practice.. BW at 212.

 

[capo180]

Today

Rows
135x10,10 185x8 195x8 205x8 135x10

Palms facing pull downs
120x5x10

DB rear delt / shrug
3x12 each

Machine preachers
7x10

Incline treadmill walk
20 min

Notes
Just some extra back work. Do some incline bench tomorrow. BW 211

 

[capo180]

Today

Incline bench press
195x2 215x2 235x2 (PR) 185x8

JM press
95x4x10

Triceps / straight arm row
3x15 each

HS incline chest press
4x10

SGHP
4x10

Laterals
3x15

Cable fly
4x15

Cable rear delt
4x15

Notes
Great volume today. Really a good pump going on here. BW at 211. I'm looking a bit leaner than the scale says though.

 

[capo180]

Today

Deads
365x5 385x5 405x7 (PR?) 315x5

SLDL
225x3x8

Ab work

Notes
Good short lift today. Planning on going biking tomorrow, so didn't want to roast my legs.

 

[RegisterJr]

PRs on PRs, again

 

[capo180]

Thanks dude!

Yesterday

Bench press (speed)
205x2,2 225x4x2 185x3x2

Wide grip bench
135x12,12

Pull down
100x5x12

EZ bar skull crusher
+50x5x10

Push down / face pull
3x12 each

Fly / rear delt
3x12 each

Run
5k - 30:11

Today

Pause squat (no sleeves / belt)
265x3 285x3 305x3

Good morning
135x4x8

Hack squat machine
235x3x8

Leg curl
Single leg 45x12 50x12,12
Both 70x12

Abs

Notes
Two good lifts. Also ran a 5k, if you acall that running lol. Squats felt good today. Even without sleeves.

 

[capo180]

Today

Pull ups
6x8

Row
135x8,8 185x8,8

Power shrugs
185x5x8

Dumbbell curl
30x10,10 35x10 40x10

Hammer curl
30x10,10 25x10

Face pull / straight arm pull downs
2x15 each

Machine preacher curl
5x10-12

Notes
Good day today. Nothing crazy just some back volume. Think I'll do some biking tomorrow then pressing Thursday.

 

[capo180]

Today

Incline bench press
155x6 175x6 195x6 205x6 (PR) 185x6

Seated DB press
50x10 55x10 60x10

DB laterals
25x15,15 30x12,12

Lat pull down
100x3x15

Cable fly / cable rear delt
5x10 each

Cable single hand tricep
5x15

Notes
Good day today. Incline is moving along. Went biking yesterday for an hour, about 15miles.

 

[capo180]

Yesterday

Speed squats (belt + sleeves)
265x2 285x4x2 255x3x2

Narrow high bar squat
185x4x8

RDL
185x4x8

BB Lunges
100x3x7

Notes
Short but sweet. Get back in today for some back and arms.

 

[capo180]

Today

Pullups
5x10

V cable row
4x12

HS pull down
4x12

DB curls
5x8

Hammer curls
4x10

Face pulls / ab work


Notes
Just a nice easy extra day in the gym!

 

[capo180]

Today

Incline bench
205x1 225x1 245x1 (PR) 255xF 185x8

Bb row
135x4x10

Klokov press
95x6,6 105x6,6

DB bench press
60x12 70x12 75x12 55x15

Rope tricep / face pull
4x10-12

BB curl
3x12

Notes
Good day today. 255 flew off my chest but lost it half way up. Bar came back at me. Should of had it. 245 was easy. Everything else was pretty easy.

 

[capo180]

Today

Paused squat (wide stance, belt, sleeves)
275x3 305x3 325x3 335x3 (PR)

Narrow beltless squat
225x6,6

SLDL
225x8 275x3x8

Ab work

BB lunges
95x6 105x6 115x6 125x6

Single leg ham curls
50x12 40x15 30x20,20

Run
2 miles 18:12

Notes
Good day today. Weight was moved. Running after all that sucked ass.

 

[capo180]

Yesterday

Pull ups
5x10

Other back / bicep work

Today

Speed bench
185x8x3 (30 sec rest)

OHP
95x8 105x8 115x8 125x8,8

Laterals
4x12

DB shrug
100x4x10

BB skull crusher
4x10

Other tricep work / face pulls

Notes
Good day today. Yesterday too. BW down to 207. Went out for beer and tacos tonight so that will be up a hair in the morning. 205 is finally in sight though.