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

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  1. thank you sir. i wish i could get sleep like that all the time..


  2. 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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  3. 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!

  4. 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.

  5. 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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  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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

  14. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. 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

  16. We'll see.. right now I'm leaning towards adding 10 lbs instead of 5 lb for next cycle.

  17. 8-12 reps is typical for 5's week
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by Sean1332 View Post
    8-12 reps is typical for 5's week
    Good catch, and its only the 2nd cycle

  19. Thanks Sean.. I didn't know what was typical.. Should of probably asked that.

  20. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. 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.

  22. 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.

  23. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. 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.

  25. Quote Originally Posted by capo180 View Post
    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.
    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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