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

Page 3 of 28 First 123458 ... Last
  1. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Posts
    528
    Answers
    0


    Quote Originally Posted by capo180 View Post
    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.
    Good luck on the new job Bro .. Hope it was better then the last one lol

  2. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,109
    Answers
    1


    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.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  3. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    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.
    •   
       

  4. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Cycle 2 Week 2 day A

    nice solid work out today. got a squat vid.

    warm-ups
    stretching (hams, and hips)
    practicing walk-outs
    v-sit to roll out

    squats
    warm-ups - barx8 135x5 185x3
    work sets - 210x3 225x3 240x7
    http://www.youtube.com/watch?v=Uke0mDXJTfE
    boring but big - 135x10 145x5x10

    Good Mornings
    125x5x10

    cool down
    stretching (hips, hams)
    v-sits to roll out
    i cut the grass too. push mower. about 30 min. lol. (what i call cardio)

    notes
    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.
  5. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,045
    Answers
    0


    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
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  6. Registered User
    Duramaxhd's Avatar
    Stats
    5'10"  300 lbs.
    Join Date
    Jan 2013
    Posts
    1,682
    Answers
    0


    Looking good, squats I mean
  7. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    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.
  8. Advanced Member
    Board Sponsor
    longhornsp's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    May 2009
    Posts
    275
    Answers
    0


    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.
  9. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    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.

    but whatever.

    warm-ups
    stretching (shoulders, lats, chest)
    5 lb plate lateral raises

    bench press
    warm-ups - barx8, 95x3, 135x3
    work sets - 165x3 175x3 185x8
    http://www.youtube.com/watch?v=03QECS2EKbg
    boring but big - 125x5x10 (did some closer grips, some wider grips)

    db rows
    8x55,65,75,80
    20x80 (kroc style)

    face pulls
    100x3x15

    band pull-a-parts
    about 40 reps each way (over/under hand)

    notes
    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.
  10. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Posts
    528
    Answers
    0


    Nice job bro.but Yea man sitting all day sucks
  11. Registered User
    Duramaxhd's Avatar
    Stats
    5'10"  300 lbs.
    Join Date
    Jan 2013
    Posts
    1,682
    Answers
    0


    Nice work
    I know what your saying about paper work im a steamfitter and every time we move jobs its more paper work
    I worked up at Fermi nuclear power house had paper work for a week

    Anyway gl with the job hope u enjoy it and keep up the good work
  12. Registered User
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,352
    Answers
    0


    Sitting around all day and tight lower back = sit your ass on a lacrosse/softball (literally ). I find rolling on one of those (targeting my Piriformis) does wonders.

    Nice session though. While it isn't a huge issue, watch the head with the bench (I see it popping up when the weight comes down).
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  13. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Thanks guys. Yeah I need to invest in that lacrosse ball.. Think after work tomorrow ill make a run to the store.
  14. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,109
    Answers
    1


    Quote Originally Posted by capo180 View Post
    Thanks guys. Yeah I need to invest in that lacrosse ball.. Think after work tomorrow ill make a run to the store.
    Great investment. Look for a pack with 3. Tape two together and keep one solo.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  15. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Cycle 2 Week 2 day C

    work has been going good, everyone has been great.. the whole sitting thing is still tightening me up in the glutes and low back. i did the Limber 11 before my workout today and that seemed to help a little bit. the ball to glute does some damage lol. still felt a bit tight during warm-ups but i worked through it. got a video of my last set today, a bit higher hip position then i usual, but besides that i see no glaring mixtakes. i think i fixed my over extending issue as well. that kinda makes the reps a bit easier.

    warm-up

    limber 11 (youtube it if you dont know it, really helps loosen you up for lower body workouts)

    deadlift
    warm-ups - 135x5 185x3 225x3
    work sets - 270x3 285x3 305x8
    http://www.youtube.com/watch?v=1ZWOrV3zqEU
    boring but big - 185x5x10

    decline sit ups
    did 6-7 sets of 15

    cool down
    stretching
    foamrolling

    notes
    good lift today. would like my hips a bit lower on deads. but i felt pretty solid with this weight.. lockouts are better this week. squeezed the glutes to lock the weight out. im keeping track of my estimated 1rm from each workout, and i am attempting to increase that number each week. so far for squat and deadlift this has been my best week. for bench press last week was better.. but the trend so far is going up for all 4 lifts, im happy.
  16. Registered User
    Duramaxhd's Avatar
    Stats
    5'10"  300 lbs.
    Join Date
    Jan 2013
    Posts
    1,682
    Answers
    0


    Nice job
    U going up each week or 3 week cycle?
  17. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,045
    Answers
    0


    Agreed, your lockout was much better this time around
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  18. Registered User
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,352
    Answers
    0


    Could tighten up the upper back a bit (couldn't we all on deadlifts ), but the lockout looks much improved. Solid work man.
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  19. Advanced Member
    Board Sponsor
    longhornsp's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    May 2009
    Posts
    275
    Answers
    0


    Like the others have already noted, form looks much improved already.

    Good work.
  20. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Thanks everyone! i gotta keep working on form as i go. the upper back will be tighter next week.

    as far as the weight goes. i try to break a pr everytime that i can.. even if its by a pound or two. or if its taking a weight that i hit 7 times a few weeks ago and hit it 8 times this week. i look at the calculated 1rm that i get each week, and try to at least match or beat it the next week. still a 4 week cycle in terms of 5/3/1.. but it gives me a goal for each workout instead of saying okay i need to hit X number of reps but a few more would be cool.
  21. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    cycle 2 week 2 day D

    first week of the new job is over! woohoo haha. did this workout yesterday. im feeling it in my upper back and lats today.

    warm-up
    stretching (lats, chest)
    laterals with 5 lb plates
    cleans and snatches (45 lb bar)

    OH press
    warm-up - barx8 95x5
    work sets - 120x3 130x3 135x8
    boring but big - 85x5x10

    chins
    5x10

    band pull-a-parts probably 100 total reps
    face-pulls 50 total reps

    notes
    good quick workout. only took about 50 mins or so. rear delts and lats were on fire after, and feel a bit tight today. going on a little trip for the day and be back tomorrow hopefully get in a squat workout tomorrow afternoon/night.
  22. Advanced Member
    Board Sponsor
    longhornsp's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    May 2009
    Posts
    275
    Answers
    0


    Solid numbers on the OHP.

    How do you like the new job?
  23. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    So far so good with work. I'm just doing a lot of training and watching videos.. haven't been doing much else. haha.

    drank a bit yesterday, maybe a bit too much. I'm not hungover or anything today, just didn't have my usual push in the gym i guess. still a good workout today.

    cycle 2 week 3 5/3/1 day A

    warm-up
    stretching
    foam rolling

    squats
    warm ups- barx8 135x5 185x3
    work sets - 200x5 225x3 250x5
    http://www.youtube.com/watch?v=4dKpA8wLufY
    boring but big - 145x5x10

    good mornings
    135x4x10, 115x10

    notes
    Good workout, hit pretty much what i wanted to on squats.. would of went for 6 reps, but i just didn't have my drive today, everything felt a bit heavy. I'll bench tomorrow, and i think i have to deadlift weds and OH press thursday, because I'm going to on a trip friday right after work. i think I will be able to hit a 300 lb squat soon.
  24. Advanced Member
    Board Sponsor
    longhornsp's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    May 2009
    Posts
    275
    Answers
    0


    Squats look solid, you made the reps look easy.

    Nothing wrong with just going in and hitting your reps and calling it a day sometimes.
  25. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Thanks man. Not my best day but still got some quality work in!
  26. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Finally figured out how I want to do assistance work for the 3rd-4th cycles of 5/3/1.

    right now I miss doing some movements that I think help me build mass and power, for the big 3. all the supplemental work will be done for 5 sets anywhere from 5-20 reps.

    Squat day I'm going to supplement with front squat, and straight leg deads.
    Bench day with DB bench press, and DB rows.
    Deadlift day with good mornings, and ab work.
    OH press day with close grip bench, and chins.

    I plan to also continue with everything else I have been doing for rear delts and upper back (pull-a-parts and face pulls) at least 2 times a week.
  27. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,045
    Answers
    0


    Good plan. Don't forget unilateral leg work though
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  28. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    unilateral leg work? like lunges, split squats? I'll end up tossing in some lunges down the road, I've done em in the past but felt that they never helped me very much.. ill end up tossing em in the rotation in a cycle or two though.

    cycle 2 week 3 day B

    bench pressed today. felt pretty good, had to use the power rack to bench though, which sucked. it has J hooks that are pretty damn deep, its impossible to pull the bar out with lat action. couldn't really keep tight out of the rack, tried my best with what I had though. still a solid workout with solid numbers.

    bench press
    warm-up - barx8, 95x5, 135x3
    work sets - 155x5, 175x3, 195x8
    boring but big - 135x3x10, 115x2x10 (CG)

    db rows
    65x12, 75x10, 85x8, 95x6
    kroc rows
    95x20

    face pulls
    100x3x15

    band pull-a-parts
    60-70 total reps

    notes
    Good lift after a not so good one yesterday. those J hooks in the rack killed me though, the set up was pretty rough. solid numbers, happy with 8 reps on 195 after 8 reps on 185 last week. that was kinda an off week though. best bench day so far numbers wise. really excited for what the next couple of cycles have in store. next week I'm gonna do the scheduled deload, which kinda sucks, but I'll come back stronger after. kroc rows are fun, gonna continue to add weight to those weekly. the biggest DBs I got are 120s though.
  29. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,045
    Answers
    0


    Lunges will be beneficial for hip/knee health, stability, core, and conditioning. I don't use it as a muscle/strength builder per say, but I throw them in the mix at the end of a session.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  30. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    thats pretty much what I've done with them in the past either used em either A for a warm up or B for pretty much last workout of the day. I'll toss em in when ever I have time I'm sure.. I deff need to pay attention to hip and knee health, I used to have knee problems in high school steming from football and weight lifting without good form, nothing severe i guess. but they still get cranky from time to time.
  31. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,109
    Answers
    1


    Traveling lunges, reverse box, and BSS are all pretty boss man. I hate them all but dat stretch
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  32. Registered User
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,352
    Answers
    0


    There are so many unilateral leg exercises you can do that are great....but they all suck. I hate them all.
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  33. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,109
    Answers
    1


    Quote Originally Posted by bolt10 View Post
    There are so many unilateral leg exercises you can do that are great....but they all suck. I hate them all.
    So much truth
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  34. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Yeah Im gonna start implementing some single leg work slowly after squat and deadlift days. key word slowly. lol

    cycle 2 week 3 day C

    good workout today, finally got over 3 plates on the bar!

    warm-up
    foam roll (hams and back)
    lax ball (glutes)
    stretching (hips, hams, back)

    deadlift
    warm-ups - 135x5, 185x5, 225x3
    work sets - 255x5 285x3 320x7
    boring but big - 185x3x10, 205x2x10

    decline sit ups
    6x15

    notes
    good work out today. took a vid of 320 set but the carmera wasnt set up right, and only got my lower half. hit what i wanted to today. starting to feel pretty damn strong in the gym! weighed my self yesterday morning i was 192. which is a decent weight for right now. body fat wise im around 14-15%. the set was a lot better than my 310 last cycle, did double overhand the whole time. hands didnt leave the bar. doing OHP tomorrow and going out of town for the weekend. hopefully i can squat sunday to start week 4 (deload).
  35. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    cycle 2 week 3 day D

    warm-up
    cleans and snatches with bar
    broomsticks
    band pull-a-parts

    OH press
    warm-ups - barx8 95x5
    work sets - 115x5 130x3 145x6
    boring but big - 95x3x10 85x2x10

    chins
    5x10

    face pulls
    100x3x15

    band pull-a-parts
    50 reps

    notes
    good work out today. best OH press day so far. I never did much standing press before starting 5/3/1, but I am starting to like it. My goal is a body weight standing press. as of now I'm probably about 20 lbs off that according to 1rm calculations.
  36. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,109
    Answers
    1


    Solid pressing man. Never thought about a goal on press as I am in the same boat as you on neglecting it. BW seems like a solid goal.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  37. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    cycle 2 week 4 day A

    deload week is here. didnt really feel like working out today at all. kinda felt like i had to though. the weekend kinda took it out of me. I just did my squat work sets and left. didnt have time to do much else anyways.

    warm up
    stretching (hips, hams)

    squats
    warm-ups - barx8, 135x5
    work sets - 160x5, 170x5, 185x5
  38. Registered User
    Duramaxhd's Avatar
    Stats
    5'10"  300 lbs.
    Join Date
    Jan 2013
    Posts
    1,682
    Answers
    0


    Nothing wrong with that man when my deload comes up I dont think im even going to go to the gym that week if I do I mite just do cardio
  39. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Cycle 2 week 4 day B

    warm-up
    stretching (lats, chest)
    band pull-a-parts
    broomsticks

    bench
    warm-ups - barx8 95x5
    work sets - 125x5 135x5 145x5

    db bench
    50x8, 60x8, 70x8

    db row
    60x8, 70x8, 80x8

    face pulls
    3x15

    band pull-a-parts

    notes
    good deload workout today. didnt want to do a lot of volume but felt like doing more then just the 3 work sets. figured i do some db bench since im starting that up next week. some people waste too much damn time in the gym.. i used to do some volume work but id never be in the gym for over an hour fifteen mins or so.. its impossible to keep the intensity up. any more after doing this stuff for a while id choose intensity over volume anyday. some feel the need to have 2 hour workouts, never seen that be productive for anyone. unless your a pro bodybuilder and got the juice on your side lol.
  40. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    1,041
    Answers
    0


    Cycle 2 week 4 day C

    Warm-up
    Stretching
    Broomsticks
    Band pull-a-parts

    Deads
    Warm ups - 135x5 185x3
    Work sets - 205x5 225x5 235x5

    Hang cleans
    135x2x3

    Db shrugs
    15x 75,90,110

    Leg curl
    80x3x15

    Notes
    Good workout today, did things I don't normally do, or haven't done for a couple months.. Think that keeps the deloads a bit more interesting, and keeps me motivated. Cleans were a bit rough on the wrist haven't done em in forever with any weight.
  •   

      
     

Similar Forum Threads

  1. Replies: 64
    Last Post: 01-30-2010, 06:49 PM
  2. Panther's blowin up with the help of pSARM(SPONSORED)
    By panther77 in forum Supplement Logs
    Replies: 238
    Last Post: 02-11-2009, 11:49 PM
  3. Replies: 261
    Last Post: 09-04-2008, 10:14 PM
  4. Time to get back in track -- With the help of Havoc.
    By Zombie in forum Supplement Logs
    Replies: 110
    Last Post: 07-09-2008, 08:13 PM
  5. Replies: 3
    Last Post: 06-24-2008, 05:03 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in