bigger stronger faster with the help of 5/3/1
- 08-31-2013, 12:45 PM
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.
- 08-31-2013, 01:14 PM
- 08-31-2013, 01:50 PM
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
09-01-2013, 02:02 PM
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.
foam rolling (groin, IT band, hamstrings)
stretching (hips, hams, lats, chest)
band pull-a-parts 20 reps or so
warm-ups - barx10 135x5
work sets - 190x5 215x3 245x5
boring but big - 135x5x10
115x2x10 125x10 135x2x10
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.
09-01-2013, 02:35 PM
09-01-2013, 03:32 PM
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
09-01-2013, 03:35 PM
09-01-2013, 03:38 PM
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.
09-01-2013, 03:38 PM
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.
09-01-2013, 03:40 PM
09-01-2013, 04:15 PM
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.
09-01-2013, 04:48 PM
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.
09-01-2013, 07:09 PM
09-01-2013, 08:51 PM
09-01-2013, 09:22 PM
09-01-2013, 09:25 PM
Itll be the most well spent $15 you could spend on yourself training-wise.
09-02-2013, 09:33 AM
If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
09-02-2013, 09:34 AM
09-02-2013, 02:19 PM
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.
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
warm up - barx10 95x5 135x5
work sets - 150x5 170x3 190x8
boring but big - 115x5x10
45x15, 50x15, 55x15, 60x15, 65x15
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.
09-02-2013, 02:27 PM
09-02-2013, 02:37 PM
09-03-2013, 04:36 PM
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.
09-03-2013, 11:27 PM
09-04-2013, 01:03 PM
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.
stretching (lats, hips, hams)
v-sit to back roll (kinda dynamic warm up)
hang cleans with barx10
warm-up - barx10 135x5 185x4 225x3
work sets - 245x5 280x3 310x6
boring but big - 175x5x10
tried to do hanging leg raises but my grip was dead
hit 5 sets of decline sit ups 15-20 reps each
stretching (hips, hams)
v-sit to roll out
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.
09-04-2013, 04:49 PM
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
09-07-2013, 11:04 AM
did OH press day yesterday i was just real busy. bought a new car yesterday. 2014 ford fusion!
cycle 1 week 3 day D
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)
warm-up - barx10 95x5
work sets - 5x110, 3x125, 5x140
boring but big - 85x5x10
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.
09-08-2013, 02:06 PM
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.
foamroll (IT band, hams, back)
stretch (hips, hams, quads, more hips, more hips) haha
v-sit to roll out
warm-ups - barx5 135x5 185x3
work sets - 200x5 215x5 225x8
boring but big - 135x5x10
stretching (hips, hams, quads)
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.
09-08-2013, 02:28 PM
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.
09-08-2013, 05:53 PM
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.
09-08-2013, 07:16 PM
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