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    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.

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    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.
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    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
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    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?
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    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.
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    Itll be the most well spent $15 you could spend on yourself training-wise.
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    Subbed
    DO IT FOR THE "HOLY, SH*T, YOU GOT HOT"...
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    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
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    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.
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    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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    thank you sir. i wish i could get sleep like that all the time..
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    Pretty sore today in the upper back, chest, and triceps areas. Need to find some way to stretch tonight.. I don't workout for soreness but I sure like that my chest is sore. Usually doesn't happen. But yesterday was pretty intense.

    Deads tomorrow.
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    Quote Originally Posted by capo180 View Post
    Pretty sore today in the upper back, chest, and triceps areas. Need to find some way to stretch tonight.. I don't workout for soreness but I sure like that my chest is sore. Usually doesn't happen. But yesterday was pretty intense.

    Deads tomorrow.
    I'm right there with you, I love when I get that soreness in my chest.

    Kill it tomorrow!
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    cycle 1 week 3 day C

    sleep wasnt as good last night.. blah. was up and down. im kinda anxious to start this new job in a week and a half. lifts weren't bad. bar speed was down today though. couldn't get speed on my warm ups really. last set was a grinder, lacked grip strength.

    warm-up
    stretching (lats, hips, hams)
    v-sit to back roll (kinda dynamic warm up)
    hang cleans with barx10

    deads
    warm-up - barx10 135x5 185x4 225x3
    work sets - 245x5 280x3 310x6
    http://www.youtube.com/watch?v=UzY6llnsDsI
    boring but big - 175x5x10

    ab work
    tried to do hanging leg raises but my grip was dead
    hit 5 sets of decline sit ups 15-20 reps each

    cool-down
    stretching (hips, hams)
    v-sit to roll out

    notes
    I hit the number i wanted to on deads. wasn't pretty though. i forgot to chalk up and had to regrip the bar multiple times. i also ripped some skin off my hand while doing rows on bench day. that was kind of hurting. you can see my shaking my hand in the vid lol. reps were slow from the get go. grinding type of day. but i got thru it. happy with my performance.

    OH press on friday.
    cycle 3 i will be changing assistance work. so far i know i need upper back and grip work. ill learn more on cycle 2.
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    Nice work
    Ive been taking zma for sleep made a big difference for me don't wake up groggy and if I do wake up in the middle of the night I fall right back asleep

    Been keeping an eye on you log so I can compare it to mine for ideas

    Keep up the good work
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    did OH press day yesterday i was just real busy. bought a new car yesterday. 2014 ford fusion!

    cycle 1 week 3 day D

    warm-up
    stretch (lats, chest, shoulders)
    band pull-a-parts (15 over hand, 15 under hand)
    raises with 5 lb plates (lateral, rear, front 10-15 each way)

    OH press
    warm-up - barx10 95x5
    work sets - 5x110, 3x125, 5x140
    boring but big - 85x5x10

    chins
    5x10

    cool down
    face pulls- 100x2x15
    band pull-a-parts - 30 underhand 30 overhand
    stretching (lats, chest)

    notes - overall a good workout. increased weight on boring but big sets a little bit. im looking forward to skipping this first deload week. i see a lot of people doing that, as the first cycle of 5/3/1 isnt very heavy. there was no shoulder clicking during this workout at all. i am going to continue to add rear delt and upper back work slowly into at least 2 workouts each week.

    today is a rest day. tomorrow i will start week 1 of cycle 2 day A. squats. with weights increased 10 lbs for dead and squat, 5 lbs for bench and OH press.
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    cycle 2 week 1 day A

    cycle 1 went by fast.. decided not to deload till after cycle 2. well onto today. slept well last night. the gym was pretty packed today so i couldn't get any video of squats.

    warm-ups

    foamroll (IT band, hams, back)
    stretch (hips, hams, quads, more hips, more hips) haha
    v-sit to roll out

    squats
    warm-ups - barx5 135x5 185x3
    work sets - 200x5 215x5 225x8
    boring but big - 135x5x10

    Good mornings
    115x10, 125x4x10

    cool down
    stretching (hips, hams, quads)
    foamrolling

    notes
    good workout. 225 felt good for the first 5-6 reps, kinda had to push out those last two. came a bit forward on rep 8. just probably fatigue. pushing on 225 made the rest of the workout really difficult. my quads were super pumped, almost painful. gonna foam roll a lot while watching the Browns beat down on Miami this after noon!! uber excited for football season. really focused on keeping a strong arch on the good mornings this time. reset after each rep. overall i feel great.

    benching tomorrow, deadlift weds, OH press friday. im gonna weigh my self in the morning as well. see where im at.
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    Good stuff man, looking strong. I agree with skipping the deload week. I would normally say not to but until you get closer to maximum efforts it should be fine.
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    yeah im going to deload after this cycle.. looking to add in a bit more accessory work for cycle 3 as well. i want to add front squats, face pulls, maybe sumo deads.. and probably some bench variation.. floor press/close grip maybe. im going to decide for sure in the next few weeks.
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    Quote Originally Posted by capo180 View Post
    yeah im going to deload after this cycle.. looking to add in a bit more accessory work for cycle 3 as well. i want to add front squats, face pulls, maybe sumo deads.. and probably some bench variation.. floor press/close grip maybe. im going to decide for sure in the next few weeks.

    Sounds like a solid plan. I'm already looking forward to going back to 5/3/1 soon, probably won't be for at least another 8 weeks though.
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    yeah thanks man. 5/3/1 is great. nice simple layout. i wrote up a quick excel sheet and got pretty much the next 6 months or so all planned out for my main lifts.

    gonna go bench in little bit.

    https://www.youtube.com/watch?v=GpfexO6L8lo

    watched this Brandon Lilly video this morning after stretching and foamrolling. its the truth right there. NOTHING beats hard work.
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    Cycle 2 Week 1 Day B

    today was a great day in the gym for me. felt good going in. bar speed was great. focus was great.

    warm-up
    stretching (quads, hams, chest, lats)
    foam rolling (IT band, inner thigh, hams, lower back)

    bench press
    warm up - barx5 95x5 135x3
    work sets - 155x5 165x5 175x12
    boring but big - 125x5x10

    db rows
    50,55,60,65,70 x 12

    overhand and underhand band pull-a-parts SS
    2x12 each way

    notes
    felt strong again today on bench. honestly i think my bench is set a bit light... we will see after this cycle. i might go up by 10 lbs instead of 5 for the next cycle. its hard to keep solid technique on long sets. i am kinda loose on the first 6-7 reps. then i start pulling the bar apart hard and using leg drive.. i increased my boring but big sets by 10 lbs for today. it was a little more challenging.
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    That's a good idea, if you're getting more than 10 reps I don't see any reason why you can't increase a little more for 1 cycle.

    It's always better to start low and bust through your old PR's but you might've set it too low
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    Be careful of that though. I know guys that bumped up too soon and it wrecked them the following cycles. IMO, give it another cycle
    or two, or don't touch a thing. The latter being the best option
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    Add 10 instead of 5 this cycle only and always round up. It will catch up fast.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    We'll see.. right now I'm leaning towards adding 10 lbs instead of 5 lb for next cycle.
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    8-12 reps is typical for 5's week
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    Quote Originally Posted by Sean1332 View Post
    8-12 reps is typical for 5's week
    Good catch, and its only the 2nd cycle
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    Thanks Sean.. I didn't know what was typical.. Should of probably asked that.
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    Quote Originally Posted by capo180 View Post
    Thanks Sean.. I didn't know what was typical.. Should of probably asked that.
    No problem. A lot of people make changes too soon and it effects future cycles. The less you **** it with, the better
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    Yeah I wanna be able to stay with this program and not mess things up..

    Today is a rest day. I'm gonna do some foam rolling and stretching. Hams are quite angry this morning.
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    Cycle 2 week 1 day C

    Felt good waking up today. hams and hips were still a bit sore. not to bad though. foam rolled and stretched for about half an hour before hitting the gym. loosened up nicely. got some deadlift footage today. experimented with sumo in warm ups. I'll get a sumo vid next week hopefully.

    warm-up
    foamroll (inner thigh, hams, back)
    stretch (hips, hams, quads)

    deadlift
    warm-ups - 135x5, 135x5 (sumo), 225x3
    work sets - 250x5 270x5 285x10
    http://www.youtube.com/watch?v=ce5JNaCTsiY
    boring but big - 185x5x10

    decline sit-ups
    6x15

    band pull-a-parts SS
    3x15 over 3x15 under

    cool down
    foam roll (hams, back)
    stretch (hams, hips)

    notes
    this was another good day in the gym. bumped up BBB sets to 185. i try to focus on speed off the ground on deads. I've been bringing my feet closer together and i think that has been helping me a lot. also pointing the toes a bit outward. trying to stay behind the bar. i wish i had someone to scream at me sometimes though, because i like to pop my head up... but im getting better with that though.
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    Work on keeping that back tighter. Looks like it may have potential to round with heavier weights.

    Also work on your *******. You bring your back way far backwards and watch what happens to your knees. They unlock and hinge forwards. Focus on squeezing your glutes as hard as humanly possible and lock your lats down when you *******. That will prevent you from becoming loose up top.

    I like my feet closer as well for conventional. Toes outward a bit will help off the floor, toes forwards will help your ******* via greater hip drive.

    Good work man
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    my ******* isnt really a lock out at this point. i keep on doing a back extension after i get to the top of my lift.. i gotta stop doing that.

    ill work on the upper back tightness as well. its easier to stay tighter as the weight gets heavier, just becomes more necessary then.

    thanks for the pointers man.
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    Quote Originally Posted by capo180 View Post
    my ******* isnt really a lock out at this point. i keep on doing a back extension after i get to the top of my lift.. i gotta stop doing that.

    ill work on the upper back tightness as well. its easier to stay tighter as the weight gets heavier, just becomes more necessary then.

    thanks for the pointers man.
    Nice work dude. Definitely overextending a bit. But Sean made all the right pointers.wished I could help out on form but I'm still figuring out things as well. But Keep it up tho. U made that weight look super light.
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    yeah thanks man. i compared that lift and my week 1 cycle 1 lift and it looked much better, even though i stopped a rep short of what i did that week. the bar speed was faster, my form was better, endurance/work capacity wise I'm much better compared to just 4 weeks ago.
  37. Senior Member
    capo180's Avatar
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    Cycle 2 Week 1 day D

    nice workout today. shoulder didnt feel the greatest. still a productive workout, OH press day goes really fast so I added a few sets of face pulls at the end.

    warm-ups
    broomsticks
    hang cleans/snatches with bar (trying to loosen up shoulder)
    stretching (lats,chest)

    OH press
    warm-ups - barx8 95x2x3
    work sets - 115x5 120x5 130x9
    boring but big - 85x5x10

    Chin-ups
    5x10

    face pulls
    100x3x20

    cool down
    stretching (lats,chest)
    shoulder rotations and lateral raises (5 lb plate)

    notes
    good work out today, happy with 9 reps on 130. probably my best OHP day so far. shoulder was a little cranky today. face pulls were great, got a nice burn/pump in my upper back and rear delts. probably going to continue doing face pulls at the end of OHP and possibly bench day if time permits. or maybe i will continue hitting band pull-a-parts on bench day and leave face pulls to OHP day. Opinions?
  38. Senior Member
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    Louie on the bench.

    http://www.youtube.com/watch?v=fi9eM55dOJ8

    watching some of this today.
  39. Elite Member
    rob112's Avatar
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    Late but in on this man!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  40. Senior Member
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    Good to have you sir!

    today is a rest day.

    starting 3s week with squat tomorrow.

    first day on my new job monday.. Ill try to get in bench after work. then deads weds and OHP friday.
  

  
 

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