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

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  1. Quote Originally Posted by longhornsp View Post
    Chest up, yes. Head up, no. The spine and neck should all create a straight line when viewing from the side. Ideally you should be focusing on a spot about 6-8 feet in front of you in order to maintain that angle. Same thing with squat, you don't need to look up. Form looked pretty good, Hard to tell from the angle, but what's the little dip move you have going at the top of the movement? Might be something you want to work on, but hard to see if you're just trying to squeeze at the top or what. Have you read Starting Strength? Essential book to have for form questions.Edit: for the BP, keep your head down! lol. Pick a spot in the ceiling and focus on that and don't follow the bar.
    Oo never knew to keep head down! Someone always told me to keep ur head up .. Also for squat hmm.. Cuz I remember also a vid saying keep head up n look 25-30degrees up for squats(so you think you can squat video) well ill have to look it up later to double check
    Edit: so yea it did mention to keep head up for squats n Also i checked out " so you think you can DL" and guy there had his head up completely , but didnt really mention too much about it.. But then I looked at mark ripptoe n yea he did mention the chin tuck n chest up .. So I don't really know anymore ha


  2. I'd tuck the head and squeeze the glutes more to lock out as opposed to extending at the back (I think that is what is causing your knees unlocking at the top). Don't lean back at the top just stand tall.
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  3. Thanks guys! I need to work on my deads. As far as the chin tucked vs extended I heard that it helps keep the spine in a straight line. I like to just look forward on squats ill sometimes look up if I'm really pushing for one or two more reps.. I dunno if it helps.

  4. Right shoulder hurts like **** today.. Mostly because of my job (I work in a deli). Thank god I only got another week left here. Starting a new job in 2 weeks! Can't wait.

  5. cycle 1 week 2 day D

    this was a sh*t workout.. wanted to get a little more out of my last set..

    warm-up
    band pull a parts
    stretching shoulders lats and chest

    OH press
    warm-ups - barx10 95x2x3
    work sets - 120x3 125x3 135x5
    boring but big - 75x5x10

    chin ups - 10,10,10,8,10

    cool down
    band pull a parts
    broomsticks
    stretching

    notes - not my best day. yesterday i didnt feel very good. and that carried over into the gym this morning.. next week is 5/3/1 so i want to really kill it for those workouts. ill squat either sunday or monday. see how my schedule looks.

    Im thinking about running X-Gels (ArA) beginning cycle 3 and running for 50 days.. should help with strength and help put a little weight on me. i want to lift at 198.. i think the meet is in April. so i might go up to 200-205 and look to cut down a bit. i dunno we will see. still a ways out.
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  6. Subbed. Good work dude.

    Tip on your deadlifts- Reset each rep. SQUEEZE your glutes at the top!! You'll notice how your knees unlock and track forwards. Take those shoes off too.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. Thanks man. I wanna get some better shoes to lift in.. Ill try barefoot this week though.

  8. I started squatting and deadlifting barefoot a couple of months ago I like how stable you feel and it seems u get more to the floor could just be me though

  9. cycle 1 week 3 day A


    woke up and did some foam rolling felt nice and loose. hit the gym and did some squats! great workout today.

    warm-up
    foam rolling (groin, IT band, hamstrings)
    stretching (hips, hams, lats, chest)
    band pull-a-parts 20 reps or so

    squats
    warm-ups - barx10 135x5
    work sets - 190x5 215x3 245x5
    http://www.youtube.com/watch?v=nBKjJD4SMhM
    boring but big - 135x5x10

    good mornings
    115x2x10 125x10 135x2x10

    cool down
    stretching (hips, hams)

    notes - everything felt great today.. i am going to try to squat with shoes off next week for deload week (didnt see the comment until now). got 245x5 today. pretty happy with getting +4 hopefully i can keep that going thru the week. going to do band pull-a-parts pretty often, i get a little click in my right shoulder from time to time. ive heard its from imbalance of strength within the shoulder so rear-delts are going to be hit pretty often.

  10. Nice work
    How do u like the foam roller I was thinking of getting one

  11. Squats looked good. I would highly recommend reading the squat section in the 5/3/1 book though. You're wasting energy and tightness dancing around before your first rep. Bouncing the knees and the foot shuffle will get you when you start to get to a heavier weight. 1-2 steps out of the rack and boom, go. You made the weight look easy though...great work



    Chucks have always worked well for me. Would like to try some OLY adidas that I've been eyeing but for me I find it hard to justify the cost (vs. benefits).


    Have you run ArA before? it's pretty good for strength...stack with carnitine

  12. Quote Originally Posted by longhornsp View Post
    Squats looked good. I would highly recommend reading the squat section in the 5/3/1 book though. You're wasting energy and tightness dancing around before your first rep. Bouncing the knees and the foot shuffle will get you when you start to get to a heavier weight. 1-2 steps out of the rack and boom, go.

    Chucks have always worked well for me. Would like to try some OLY adidas that I've been eyeing but for me I find it hard to justify the cost (vs. benefits).

    Have you run ArA before? it's pretty good for strength...stack with carnitine
    There's other very good and inexpensive Olympic shoes than the Adidas. VS and Wei-Rui are both great and under $100
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Quote Originally Posted by capo180 View Post
    cycle 1 week 3 day A

    woke up and did some foam rolling felt nice and loose. hit the gym and did some squats! great workout today.

    warm-up
    foam rolling (groin, IT band, hamstrings)
    stretching (hips, hams, lats, chest)
    band pull-a-parts 20 reps or so

    squats
    warm-ups - barx10 135x5
    work sets - 190x5 215x3 245x5
    http://www.youtube.com/watch?v=nBKjJD4SMhM
    boring but big - 135x5x10

    good mornings
    115x2x10 125x10 135x2x10

    cool down
    stretching (hips, hams)

    notes - everything felt great today.. i am going to try to squat with shoes off next week for deload week (didnt see the comment until now). got 245x5 today. pretty happy with getting +4 hopefully i can keep that going thru the week. going to do band pull-a-parts pretty often, i get a little click in my right shoulder from time to time. ive heard its from imbalance of strength within the shoulder so rear-delts are going to be hit pretty often.
    http://articles.elitefts.com/trainin...thy-shoulders/

    Check that out for the pullaparts. I'll do several hundred every day. It makes a huge difference. Hammering your rear delts, like you said, will be awesome as well. I'll hit my main back accessory, and then do some facepull variants or seated DB cleans.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    There's other very good and inexpensive Olympic shoes than the Adidas. VS and Wei-Rui are both great and under $100
    Good to know. I think it's something I want to look at more. But even for a $100 at this point in my lifting I'm not sure it's a make or break. Chucks have worked well for my level of lifting.

    That being said I'm not planning to ever set the world on fire with my numbers. When I get to 2x my BW on squats I'll be happy.

  15. Quote Originally Posted by longhornsp View Post

    Good to know. I think it's something I want to look at more. But even for a $100 at this point in my lifting I'm not sure it's a make or break. Chucks have worked well for my level of lifting.

    That being said I'm not planning to ever set the world on fire with my numbers. When I get to 2x my BW on squats I'll be happy.
    Touché. Chucks vs Olympic shoes=a completely different squat. If you're strong in chucks still, stick with em. There's too level lifters wearing chucks, and others in Oly. To each their own.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Thanks guys! the foam roller is great, mine is a trigger point one, a bit more pricey than a regular foam roller but it hits sore muscles a bit harder.. my squat walkout isnt the greatest. i hope that doing so many sets will let me practice and help get my feet where they need to be.

    Im going to probably invest in some chucks in a couple of weeks. Im a pretty narrow squater though. i dunno if anything they are a pair of shoes that i can use for the gym even if they dont really help move more weight. i need a new pair of training shoes anyways.

    thanks for the article on pull-a-parts im going to check that out later.

  17. And as far as supps go right now I'm just on basics pre, multi v, creatine, and protein.. Sometimes modern BCAA if I train fasted.

    This will be my first time on ArA I hear it produces good strength gains.. I plan on doing 1g-1.5g a day for 50 days.

  18. Quote Originally Posted by capo180 View Post
    And as far as supps go right now I'm just on basics pre, multi v, creatine, and protein.. Sometimes modern BCAA if I train fasted.

    This will be my first time on ArA I hear it produces good strength gains.. I plan on doing 1g-1.5g a day for 50 days.

    The basics are the best way to go.

    The ArA can just be used pre-workout, no need to dose it on off days. I would definitely use it with LCLT and GMS (Glycergrow or Hemavol). One of the few natty stacks I think are beneficial outside of the basics

  19. Quote Originally Posted by CountryLiftin View Post
    Yes sir, it works. Plain and simple.
    Can you link some reading material on how this program works?

  20. Quote Originally Posted by drewsicle3210 View Post
    Can you link some reading material on how this program works?
    http://www.t-nation.com/free_online_..._pure_strength

    You should buy the book on elitefts. It's well worth it.

  21. Itll be the most well spent $15 you could spend on yourself training-wise.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Subbed
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
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  23. Quote Originally Posted by longhornsp View Post
    http://www.t-nation.com/free_online_..._pure_strength

    You should buy the book on elitefts. It's well worth it.
    Nice, i like it. And I will be buying the book. Thanks bro

  24. cycle 1 week 3 day B

    5/3/1 day for bench today. got a really good night sleep. and i felt real good in the gym. weights were flying around.

    warm up

    band pull-a-parts over and underhand 15 reps each way
    stretched the pecs and lats with a heavier band attached to a pull-up bar
    lateral raises with 5 lb db 10-12 reps

    bench press
    warm up - barx10 95x5 135x5
    work sets - 150x5 170x3 190x8
    http://www.youtube.com/watch?v=tdWmJ_mq7Tk
    boring but big - 115x5x10

    db rows
    45x15, 50x15, 55x15, 60x15, 65x15

    cooldown

    more pull-a-parts (under and over hand) 30 reps total
    static stretching (lats, hips, chest)

    notes - felt great in the gym today. Real strong workout. Weights moved well from the get go. I can do much more than 115 on BBB sets. Next cycle I will probably go up to 125 for those sets and see how that feels. Went a bit heavier on rows than usual with 15 rep sets instead of 20 rep sets. pull-a-parts after those rows were killer. wanted to do the elite FTS series but i was pretty worn out. probably my best day in the gym so far this summer. taking tomorrow off and then deadlifting weds.

  25. Quote Originally Posted by capo180 View Post
    cycle 1 week 3 day B

    5/3/1 day for bench today. got a really good night sleep. and i felt real good in the gym. weights were flying around.

    warm up

    band pull-a-parts over and underhand 15 reps each way
    stretched the pecs and lats with a heavier band attached to a pull-up bar
    lateral raises with 5 lb db 10-12 reps

    bench press
    warm up - barx10 95x5 135x5
    work sets - 150x5 170x3 190x8
    http://www.youtube.com/watch?v=tdWmJ_mq7Tk
    boring but big - 115x5x10

    db rows
    45x15, 50x15, 55x15, 60x15, 65x15

    cooldown

    more pull-a-parts (under and over hand) 30 reps total
    static stretching (lats, hips, chest)

    notes - felt great in the gym today. Real strong workout. Weights moved well from the get go. I can do much more than 115 on BBB sets. Next cycle I will probably go up to 125 for those sets and see how that feels. Went a bit heavier on rows than usual with 15 rep sets instead of 20 rep sets. pull-a-parts after those rows were killer. wanted to do the elite FTS series but i was pretty worn out. probably my best day in the gym so far this summer. taking tomorrow off and then deadlifting weds.
    Sleep does the body good!!! Nice job on the presses
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