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

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  1. Cycle 16 week 3 day C

    warm-up
    banded hip series
    hip mobility
    DB swings 50x2x8

    dead lifts
    warm-ups - 135x5 225x5 315x3
    work sets - 345x5 395x3 440x1 (PR) 365x3
    deficit work - 295x5,5

    https://www.youtube.com/watch?v=bmja1DYXYOQ (395,440)

    front squats (beltless)
    135x6 185x5 225x5 245x5 185x10

    3 super sets of
    planks x 1 min
    6 inches x 1 min

    DB lunges
    20x2x8

    DB BSS
    20x2x8

    notes
    Great workout today. Best single on deads in a while. I gotta squeeze the glutes at the top instead of just throwing my hips forward, caused me to bend the knees at lock out on 395. 440 was solid though. 245x5 might be a beltless PR on front squats idk.


  2. Looked relatively easy for ya, bud. Congrats!

    Still seem to be stiff-legging a bit to me. Idk. Ever try pulling without those heels on?

  3. thanks man, yeah i tried pulling in flat shoes, went right back to my olys.. knees are coming forward past the bar, so im not completely stiffying em, I think I'll always be higher hipped in pulling.. to be honest for right now ill take that 440, my form i think was better than it has been just need to tweak here and there.
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  4. The form and hip height is fine. I would like to see a little flatter lumbar though. Looks like you're really letting the pelvis rotate back. Get your low back an lats tighter when you grab that bar.

    I'll post a good link on deadlift form when I get on the computer layer.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  5. alright thanks, I'll see what i can do next time.

  6. Nice pulling young buck!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  7. Thanks bud! I'm trying lol.

  8. Nice work capo looked strong to me

  9. thanks man! felt pretty good on deads today, despite having to work a 10 hour repair day 5a-3p. which was kind of rough.

    btw, just ordered some Nitramine and some more whey!

  10. Nice job man. Strong work! Nitramine looks like a good profile. Give us a review when u try it

  11. Quote Originally Posted by Duramaxhd View Post
    Been enjoying Mr Hyde lately
    Got a sample pack of this, wonder how it hits!
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  12. I love it but I am very stim tolerant so it may hit u pretty hard at first 400mg of caffeine I believe. Get some good pumps from it too

  13. Cycle 16 week 3 day D

    warm-ups
    foam roll
    T-spine mobility
    band pull-a-parts
    over head band work (done like broomsticks but with a mini band)

    Over head press
    warm-ups - barx8 95x5 115x5
    work sets - 140x5 160x3 180x2 (PR) 155x5

    Floor press
    135x6 185x6 225x5 245x3 (PR) 195x8

    super set with

    pull ups
    8,10,10,10,8

    DB curls - 30x10,10 35x10
    super set with
    band pull-a-parts - 50,50,40 (over/under hand)

    DB laterals - 20x10 22.5x10 25x10
    super set with
    Dips - BW x15,15,15

    notes
    Great workout today. Almost had 3 reps at 180 just couldn't get my head thru, so i just racked it. first two reps were pretty easy, just technique break down. the squat rack at this gym has a fixed lower safety bar, which is right at about the bottom of my floor press, which really sucks. so its kinda like tris hit the ground then back up, couldnt really have the elbows hit. going right into cycle 17 without a deload, took a lot of time off during this cycle for vegas/chicago.

  14. Damn strong lifts!

    BTW how's nitramine treating you?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  15. Quote Originally Posted by capo180 View Post
    so its kinda like tris hit the ground then back up, couldnt really have the elbows hit.
    Mark Bell once said if your elbows touch the floor, you should grow more triceps lol. Great lift today. Very strong.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. Strong presses as usual man
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. thanks guys! I was really happy with how things went today. I won't have nitramine till saturday. not sure if i will use it then or if i have enough maxout left for one more workout.

    you can never have enough triceps lol.

  18. Strong...... Yep strong

  19. thanks bud! hopefully I'll find my way to the 200s soon!

    I gotta get my scale from my parents house, I keep forgetting it. no idea where my weight is right now, my eating has been up and down lately.

  20. Consistency

  21. Cycle 17 week 1 day A

    warm-ups
    banded hip series
    foam roll
    hip mobility
    general stretching

    squats
    warm-ups - 135x5 185x5 225x5 275x3
    work sets - 300x5 320x5 340x5
    pin squats - 225x6 245x4

    https://www.youtube.com/watch?v=J10vd3Ow9zc (work sets)

    RDLs
    135x6 225x6 275x5,5,5 (PR)

    6 inches - 1 min, 1 min
    med ball twists - 10,10
    planks - 1 min
    - all super setted with
    prowler push (90 lbs)
    10 ish yards high then push back 10 yards low

    notes
    Great workout today. Legs are already feeling it, the prowler tore me up a bit, only did it like 5 times too. looking forward to working with it more on deadlift day. i dont think my squat depth was that great today, but form felt good and 340 moved real good. went heavy on RDLs, i used straps on my last set hands were just real sweaty and didnt want to use chalk. i'll probably bench sunday, so i dont have to deal with international bench press day monday lol.

  22. Awsome capo your speed remained pretty consistent

  23. Squats looking good capo. That's some nice weight for a 5 spot.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  24. thanks guys, for me it all boils down to keeping the elbows forward, the lats tight, and the knees out. when i do those things right my squats go pretty well.

  25. Killing it. 405 is on the horizon

  26. Quote Originally Posted by liftandswim View Post
    Killing it. 405 is on the horizon
    for sure man! almost there. 340 for 5 puts me at an e1rm of 395. might hit it this cycle or next, but before year end forsure.

  27. My legs are killing me today, haven't been this sore from a squat day in a while.. dam prowler haha.

    hit a brown rice PR today, 3 cups in one sitting. +some canned tuna. all kinds of clean foods.

  28. Quote Originally Posted by capo180 View Post

    for sure man! almost there. 340 for 5 puts me at an e1rm of 395. might hit it this cycle or next, but before year end forsure.
    Hah! Told you 405 was coming this year!

    Nice!
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html

  29. Cycle 17 week 1 day B

    Warm up
    T spine work
    Foam roll
    Band pull-a-parts

    Bench press
    Warm ups - barx5 95x5 135x5 185x5
    Work sets - 205x5 220x5 235x6,3
    Lilly press - 185x5

    Incline
    135x6 185x5,5,5,7 v-PR

    Ss with
    DB rows
    110x8,8,8,8,8

    4 super sets of
    Hammer curls - 30,35,40,40 x 10
    Straight arm rows - 55x15
    Band pull a parts - 50

    Notes
    Good workout.. First day on new pre had me in the zone for sure, nice pumps and endurance as well. Bar on bench press felt odd like fat, made my wrist get out of line and limited me. But great day though.

  30. When it feels fat I just grip the **** out of it like I don't ever want to let go. Nomsayin?


    Nice session there big dawg
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  31. Quote Originally Posted by rob112 View Post
    When it feels fat I just grip the **** out of it like I don't ever want to let go. Nomsayin?
    That sounds like a personal problem, rob...

  32. Quote Originally Posted by liftandswim View Post
    That sounds like a personal problem, rob...
    Yea I do that and then to cue the head lift I act like a want to kiss it on the way down. Feel me dawg?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  33. Quote Originally Posted by rob112 View Post
    Yea I do that and then to cue the head lift I act like a want to kiss it on the way down. Feel me dawg?
    Someone has felt you, that's forsure.

    Lol jk. You kill me rob

  34. Quote Originally Posted by liftandswim View Post
    Someone has felt you, that's forsure. Lol jk. You kill me rob
    Lmao just dropping some jokes
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  35. Nice bench session man. Good reps with 235 man. What's your PR there?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  36. Haha you guys are too much.

    And my PR was 5 reps so 6 is actually a PR. I felt like I could of got more but I just couldn't keep the wrists straight... Gotta use some of robs cues next time haha.

  37. Quote Originally Posted by capo180 View Post
    Haha you guys are too much.

    And my PR was 5 reps so 6 is actually a PR. I felt like I could of got more but I just couldn't keep the wrists straight... Gotta use some of robs cues next time haha.
    I thought so! That's some great reppage man!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  38. thanks bud. yeah my pressing is starting to get stronger, slowly but surely. my incline strength is improving quickly which has to be a good sign, I've never been strong at incline pressing.

  39. Getting ready for deads tomorrow night. Doing a bit of hip work and stretching. Even mixed up my preworkout lol.
  

  
 

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