bigger stronger faster with the help of 5/3/1
- 05-21-2014, 04:54 PM
- 05-21-2014, 09:18 PM
Looking forward to squatting tomorrow at some point. I'll also be starting a supplement log for controlled labs purple wraath tomorrow as well!
- 05-21-2014, 09:20 PM
05-22-2014, 03:40 PM
cycle 11 week 2 day A
warm-ups - barx10 135x6 185x5 225x4
work sets - 275x3 295x3 310x5 (PR)
135x10 185x2x10 205x10
3 pps x 2x10 4 ppsx2x10
super set with
decline sit ups
Felt real good this morning besides sleeping for maybe 5 hours.. lol. purple wraath deff helped keep me going in the gym, i was sweating my a$s off but i remained focused and in the zone the whole duration of this workout. 310x5 is my heaviest set of 5 on 5/3/1 so far. didn't go so heavy on RDLs, but the weight will increase there next week, focused on firing my glutes hard.
05-22-2014, 03:45 PM
Congrats on the rep PR. Good work.
05-22-2014, 03:57 PM
Thanks sean! its always great to get a rep PR, lets me know that I'm progressing.
Going for a ride on the purple wraath
theres my supp log for purple wraath there. follow along if you'd like. Probably will keep that more geared towards how thats working for me, and changes in volume/recovery. still be posting my workouts in full here.
05-22-2014, 03:59 PM
05-23-2014, 05:04 PM
thanks man. they felt great.. that week off i had seemed to help with squats. I came back fresh and strong. some of it is mental too, I'm starting to realize that I can move the weight, and I'm hitting that extra rep or two now.
05-24-2014, 02:58 PM
Cycle 11 week 2 day B
Setting the shoulder
General band stretching
Warm-ups - barx10 95x5 135x5 185x3
Work sets - 200x3 210x3 225x5 (PR)
Lilly pause - 205x3 185x5
Super set with
Incline bench press
135x10 155x3x8 155x10
BB style rows
Banded Face pulls
Felt real good today. Slept good last night. 225 moved pretty well. Made sure to flare back to get last last rep locked out. All nice and pumped up right now.
05-24-2014, 03:09 PM
Good work capo looked like a machine there
For a sec thought it was u doing the pull ups was like what's this
05-24-2014, 03:15 PM
Thanks man! I'm noticing some flaws, I'm not pulling the bar apart hard on the way up, and my elbows aren't where i think they need to be which i think is caused by not pulling the bar a part.. But, I'm getting stronger and can never complain when i hit some sort of PR lol.
05-24-2014, 03:18 PM
05-24-2014, 03:23 PM
05-24-2014, 03:27 PM
I have the same problem when I don't get a hand off that's where my setup comes in I try to get setup so I can sort of lift it and pull it out more or less drag it out of the rack if that makes any sense
05-24-2014, 08:00 PM
05-25-2014, 12:06 AM
05-25-2014, 04:03 PM
Cycle 11 week 2 day C
warm-up - 135x5 185x5 225x3 175x3
work sets - 335x3 355x5 375x2,3
135x5 185x5,8,10 225x3 275x2
blah. farking deads again. got some video this time.. someone chew me a new @sshole lol. im starting that neck craining bs. i forgot my chucks so worked in my oly shoes, and belt. i just feel so weak on deads.. i hit 390x3 last cycle and now 375x3 was a struggle. first time at 375 i got stuck at the knees.. maybe i should just work on my glutes more, ive never actually targeted them specifically.. humping the bar a bit might help though, hip thrusts glute bridges. in other news 275x2 is my heaviest box squat to date. getting depth in wide stance would take some work though.
05-25-2014, 05:56 PM
The weight looked like god damn speed with man. Plenty strong, you need to get your ass down just a few inches, especially on reps after 1. First rep isn't as bad, but it's straight stiff legs after.
Try to remember this next time. With your body tight when you grab the bar, use the weight of the bar to pull your hips down. This will get you tighter, get a hair lower and in better position. So to recap, don't think of pulling slack out, think of pulling your hips down. 135 and likely 225 will be off the ground before you start the pull, but heavier weights will just look like the slack was pulled out.
Again, the weight looked super easy for you so once you get in the zone on these they will shoot up 30lbs or so. That's what happened to me when I finally realized this.
I understand everyone is different, but I hope this helps!
Edit: crap, jumped the gun. Last set didn't look like a "speed work" set but it still looked like you had plenty of strength to handle it and then some. Other advice still applies
"Jackie Treehorn treats objects like woman man."
05-25-2014, 06:12 PM
I agree with Rob looks like if u pulled your hips down a bit more you'll be able to drive though your heels more I believe this is one of the errors I'm guilty of on my recent DL pr attempts
But u are plenty strong make the changes rob suggests and the weight should fly up
05-26-2014, 01:09 AM
Thanks guys.. Yeah the hips need to come down. Gotta get more leg drive going. Thanks rob and d max.. That using the weight to get my hips down thing has always kinda confused me. I've always kinda used to weight to get back on my heels and hips back. Should I allow my hips to come forward a bit so they can drop a bit lower? Cause I see that as Being kinda give and take there.
05-26-2014, 07:05 AM
If I get an empty gym at all this week(I might Wednesday) ill make a quick video for you exactly how it was taught to me.
"Jackie Treehorn treats objects like woman man."
05-26-2014, 10:25 PM
05-28-2014, 09:31 PM
Cycle 11 week 2 day D
over head press
warm-ups - barx10 95x6 135x3
work sets - 155x3 165x3 175x3 155x4 135x6
135x10 155x10 175x2x6 135x12
super set with
2 rounds of
snatch grip high pulls - 135x8
DB hammer curls - 25x12
vogelphol rows - 15
2 rounds of
face pulls - 100,110 x 15
rope push downs - 100,110 x15
Real good lift today, pretty good energy and volume today. could of probably got 1 more on overhead press at 175, but i think x3 is a PR.. JMs at 175 were pretty rough, used my wrist wraps though and maintained decent form haha. I'm thinking 5/3/1 week will start tomorrow evening with squat day! today was garbage food wise. im not getting the good carbs i need and im taking in a lot of sugar
05-29-2014, 10:14 AM
On the deads I think you just need to get a better set up and build more tension in the bottom. For those that tend to have issues initiating leg drive at the bottom or finding that right hip position I'll have them do some DL to Knees with a light weight. Get in the bottom, set up, pull to the knee, pause then go back down. While optimal leverage points may be different for some, I find that forcing some people to only work that bottom range can help get the feel of the set up. I queue trying to push the floor away with the feet (for some thinking almost like doing those 1/4 rep leg press motions you see some do helps get the mental picture) while keeping the angle of the torso relative to the floor the same until the bar reaches the knees.
Also I find pause deadlifts (for an actual 1-2s pause) can force people to correct this. If you are in a sub-optimal position coming off the floor then you will feel how horrible a pause deadlift feels and some I have even seen self correct there form when forced to pause.
PS I am extra jelly of that overhead press haha
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05-29-2014, 10:58 AM
05-29-2014, 10:15 PM
Thanks guys.. Im gonna try some of the stuff you said bolt, see if i can get in a better position. I've just been so mindful of trying to load the hams, and pull back on the bar, that I'm forgetting to get in a position to get bar speed/power from the floor. Well not forgetting but being ignorant of the importance of pushing the floor away and getting the quads involved. No excuses though, just gotta get in a better position.
cycle 11 week 3 day A
banded ankle work
warm-ups - barx10 135x5 185x4 225x3
work sets - 270x3 (oops should of been 260x5) 295x3 330x2 315x2 drop to 225x5
3 rounds of
leg press - 3ppsx12
leg curl - 80x12
leg ext - 120x12
pretty good lift today. actually got some extra volume in for once, could of went heavier with press,curl,ext but i did it for the pump haha. buried those 330 squats, felt great. 335 is my heaviest single on 5/3/1, and that was a rough one. making good progress on squats for sure, 365 is probably a decent goal for this year. worked up a nice sweat today. weight fasted this am was 199 (still). Probably bench saturday, deads monday, ohp tues.
05-29-2014, 11:47 PM
Post some more vid next session too and I'll take a look. We don't need you over complicating things either.
05-30-2014, 12:08 AM
Here's whatcha need to do, bud: Turn on some loud, angry music that suits your preference. Sniff ammonia liberally. Get a belly full of air, grab that bar, wedge yourself in until it feels like you're going to break a blood vessel and shyt simultaneously, and then explode. Good things will happen.
Optional: Back slapping and/or ear pinching during ammonia.
EDIT: I was going to link the Clint Darden youtube video about balls and attitude, but his channel has been taken down. I may die.
05-30-2014, 12:30 AM
That's what I do ^ but since we were talking fancy technique...
But really once you train an pattern your form you have to rely on it to pull through and go in there and get angry and pull as hard as you can. Know you're gona rip it off the ground. Visualize it. Do it.
05-30-2014, 07:35 AM
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