bigger stronger faster with the help of 5/3/1
- 09-09-2013, 12:11 PM
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.
watched this Brandon Lilly video this morning after stretching and foamrolling. its the truth right there. NOTHING beats hard work.
- 09-09-2013, 02:33 PM
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.
stretching (quads, hams, chest, lats)
foam rolling (IT band, inner thigh, hams, lower back)
warm up - barx5 95x5 135x3
work sets - 155x5 165x5 175x12
boring but big - 125x5x10
50,55,60,65,70 x 12
overhand and underhand band pull-a-parts SS
2x12 each way
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.
09-09-2013, 03:42 PM
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
09-09-2013, 03:44 PM
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
09-09-2013, 04:40 PM
Add 10 instead of 5 this cycle only and always round up. It will catch up fast.
09-09-2013, 05:22 PM
09-09-2013, 05:42 PM
8-12 reps is typical for 5's week
09-09-2013, 06:00 PM
09-09-2013, 06:41 PM
09-09-2013, 06:42 PM
09-10-2013, 12:06 PM
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.
09-11-2013, 02:29 PM
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.
foamroll (inner thigh, hams, back)
stretch (hips, hams, quads)
warm-ups - 135x5, 135x5 (sumo), 225x3
work sets - 250x5 270x5 285x10
boring but big - 185x5x10
band pull-a-parts SS
3x15 over 3x15 under
foam roll (hams, back)
stretch (hams, hips)
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.
09-11-2013, 02:55 PM
Work on keeping that back tighter. Looks like it may have potential to round with heavier weights.
Also work on your lockout. 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 lockout. 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 lockout via greater hip drive.
Good work man
09-11-2013, 03:32 PM
my lockout 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.
09-11-2013, 06:05 PM
09-11-2013, 07:50 PM
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.
09-13-2013, 02:21 PM
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.
hang cleans/snatches with bar (trying to loosen up shoulder)
warm-ups - barx8 95x2x3
work sets - 115x5 120x5 130x9
boring but big - 85x5x10
shoulder rotations and lateral raises (5 lb plate)
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?
09-13-2013, 03:14 PM
09-13-2013, 04:47 PM
Late but in on this man!
"Jackie Treehorn treats objects like woman man."
09-14-2013, 08:39 PM
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.
09-14-2013, 11:16 PM
09-14-2013, 11:18 PM
As far as the pull aparts, I've been doing the eliteFTS series at least every workout day. Hit the rear delts with weight once or twice a week as well. I usually do it as part of warmup as far as bands go for pull aparts.
"Jackie Treehorn treats objects like woman man."
09-15-2013, 11:12 AM
Hah thanks man. The new job should be great, it's my first "real job" haha.. I graduated engineering school in may. Took sometime to find something but I'm happy I did. Got me out of working in retail.
I really need to get my own band to do the pull-a-parts with. And do them when I'm not in the gym because I usually don't have time.. Probably bands along with some chucks and a lifting belt in the next month.
09-15-2013, 02:14 PM
Cycle 2 Week 2 day A
nice solid work out today. got a squat vid.
stretching (hams, and hips)
v-sit to roll out
warm-ups - barx8 135x5 185x3
work sets - 210x3 225x3 240x7
boring but big - 135x10 145x5x10
stretching (hips, hams)
v-sits to roll out
i cut the grass too. push mower. about 30 min. lol. (what i call cardio)
good work day today. wanted 6 reps on 240 pushed out a 7th. my knees are bouncing at the top of my squat.. i have no idea why. i really can't even feel it.. weird. depth felt good, back felt good. feel really stable without the nikes on. the GMs killed the hams today. my form on those is getting better, really trying to keep a tight arch in the back and focus on moving the weight with my hams and glutes. really starting to feel those. i do those barefoot as well.
09-15-2013, 02:18 PM
Lookin good man. Work on pushing your knees outwards a bit more to reduce the forward lean. Looking great though. Nice tight back the entire time
09-15-2013, 03:21 PM
09-15-2013, 03:48 PM
Thanks guys. Yeah I gotta try to force the knees out a bit more. I'm improving weekly on squats though, I like what I'm seeing so far.
09-15-2013, 10:28 PM
Strong lifts man.
GL with your first day, hope it goes well. I know how the first couple of weeks can be, just relocated recently for a new position. Lots of training and adjusting to the new routine. Make sure you keep up with your lifting...you're making great progress.
09-16-2013, 06:16 PM
Cycle 2 Week 2 Day B
Good first day at the office, only worked 6 hours today.. bad thing is that most of that time was spent sitting watching videos and filling out papers.. which led to stiff legs and back, it doesnt help that i squated yesterday either. i was out of position on bench pretty bad, my lower back wasnt having it.. couldnt really get the weight on my traps.. got some vid of todays bench effort.
stretching (shoulders, lats, chest)
5 lb plate lateral raises
warm-ups - barx8, 95x3, 135x3
work sets - 165x3 175x3 185x8
boring but big - 125x5x10 (did some closer grips, some wider grips)
20x80 (kroc style)
about 40 reps each way (over/under hand)
Was pretty out of position today on bench. everything felt pretty bad. my previous rep record on 185 was 8 last cycle, i got 8 today. but i was pretty happy to just get those reps. real grinder today. chalked up and did some kroc style rows, that was a blast haha. felt that all throughout the upper back. going to foam roll a lot tonight and stretch the hips and hams. tomorrow is an off day. deads on weds.
09-16-2013, 06:28 PM
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