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

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  1. Cycle 13 week 1 day A

    Warm-ups
    General stretching
    Hip mobility (very little)

    Squats
    Warm-ups - barx10 135x5 185x5 225x5
    Work sets - 275x5 290x5 310x6 (PR)
    pause - 275x3

    Pause deads
    135x6 185x2x6 225x5 275x3

    Barbell lunges
    Bar x3x10

    Leg ext - 130x15
    Leg curl - 90x15

    Notes
    Pretty good workout today. Got an extra rep on 310 from last time, it was kind of a grind though. My stance on 310 wasn't the best I was kind of narrow. By wendlers formula it gives me a 371 lb max, I'd take that. That would give me almost a 100 lb gain from this time last year. Pause deads were nice and explosive, really focus on trying to float the weight and getting in a nice position at the knees to throw the hips and lock out.


  2. Gaining every day ma man
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  3. Quote Originally Posted by rob112 View Post
    Gaining every day ma man
    Thanks man. That means a lot coming from king gains himself haha.

  4. Quote Originally Posted by capo180 View Post

    Thanks man. That means a lot coming from king gains himself haha.
    Lmao I wish. I'm more like a handsome Jester
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Great work capo nice pr I bet your max is higher then that
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  6. Thanks man. I hope it's more than that too. Well your the worlds strongest Jester then rob..

  7. Quote Originally Posted by capo180 View Post
    Thanks man. I hope it's more than that too. Well your the worlds handsomest Jester then rob(no homo)..
    Thanks man
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. The jester strikes again!

    Glutes and hams are already feeling that workout. Can't wait to wake up to some wonderful doms! Woohoo.

  9. Cycle 13 week 1 day B

    warm-ups
    thoracic mobility
    first rib work
    banded shoulder warm-up
    stretching

    bench press
    warm-ups - barx10 95x5 135x5
    work sets - 195x5 205x5 220x8 (PR)
    max legal grip - 185x5

    incline bench
    135x5x8 (last 3 sets were lilly style, ring finger on rings)

    super set with

    pendlay rows
    135x8 185x5,5 205x5,5

    incline DB flies
    25x12,12,15

    super set with

    BB rows
    155x3x10

    notes
    amazing workout today.. took out my bench grip a bit like you guys recommended and hit a pretty good rep PR on 220 up to 8 reps from prev PR of 5 reps!! I used a different bar today, the rings aren't really pronounced at all on it, but i stayed around pinky/ring finger on the rings. felt really strong at that width. 205 on pendlays was kind of rough. just trying to keep building my back and chest up, i think my arms/shoulders are where they need to be to bench 275, but still need some chest mass. 220x8 calcs to an est 1rm of 278 i dont think I'm quite there yet, I'm scheduled for 245 on 5/3/1 week, if i can triple there that would be huge, especially for confidence which i think is 80% of hitting a PR single.

  10. Killing it y'all!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. Excellent work capo u got that triple next no problem. U guys keep saying how my bench is flying up but man 2208 I bet I couldn't do that keep it up

  12. Thanks guys.. I dunno about that Dmax, the rep range that you work in is a bit more narrow then mine bench wise. Ive always been a strong rep guy tbh, which shows that technique wise I've historically been bad. As that improves I think my 1rm will continue to increase with my 3rm, 5rm, etc. 6 months ago my 5/3/1 day consisted of hitting 215x5 and 225 for two doubles, made so much progress since then, and I've only gained maybe 10 lbs of body weight.

  13. My chest is probably the most sore it's been in the past year... Jeez. Back in the gym tomorrow for deadlifts.

  14. Hit it hard tomorrow buddy

    Edit: to quote what the guys tell me all the time "don't suck" lol

  15. Quote Originally Posted by Duramaxhd View Post
    Hit it hard tomorrow buddy

    Edit: to quote what the guys tell me all the time "don't suck" lol
    haha sounds like something i would say to my old gym partner..

  16. Cycle 13 week 1 day C

    warm-ups
    general stretching
    TKE

    deads
    warm-ups - 135x5 (paused) 225x5 (paused) 275x5
    work sets - 325x5 350x5 370x5
    beltless - 315x5

    paused squatz
    135x5 185x5 225x5,5 155x15

    hanging leg raises
    x1 (quad cramped hahah)

    DB swings
    50x15 60x12 70x10
    super setwith

    side bends
    60x12,12 70x8

    notes
    Deads were not very good today.. couldn't find the right position. on 350 my shoulders were too far in front of the bar. on 370 i didn't squat down to the bar to get my quads going. pause squats were great 155 gave my quads a deadly pump. swings were nice, need to do those more often, help not only with building up the PC but also conditioning too. weighed 207 this morning.

  17. Cycle 13 week 1 day D

    warm-ups
    lat warm up
    broomstick work
    banded shoulder mobility

    OHP
    warm-ups - barx10 95x5 115x5
    worksets - 130x5 140x5 150x7 135x8

    CG paused incline press
    135x8,10,10,12,8

    superset with
    alternating HS iso pull down
    1.5 ppsx12 2ppsx12,12,12 2.5pps x8

    3 rounds of
    striaght arm cable row - 130x12
    side raises - 20x12
    rear delt raises - 20x12

    barbell curls
    barx37 (rest pause)

    notes
    pretty good workout today. 150x7 was pretty easy really, probably a rep or two in the tank there. back/chest was still pretty sore today. CG incline hit everything pretty hard. I'm not a big fan of machines but the HS pull down feels dam good in the lats, alternating stretches em out pretty good too. a lot of good volume today, pretty happy.

  18. I never used to be a fan of machines I would read that they weren't good and just for bb but now I grown to understand they have there place in a workout it's a tool and u should use every tool in your bag to get stronger

    Nice pressing btw

  19. I like hammer strength machines. Wish my gym had their lat ones
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Those are the kind I use really like them incase u couldn't tell by my log lately lol

  21. yep its about making use of everything that has a use.. smith machine squats not included haha.

  22. Cycle 13 week 2 day A

    Warm-ups
    General stretching
    Hip mobility

    Squats
    Warm-ups - 135x5 185x3 225x3
    Work sets - 290x3 310x3 330x3 (PR?) 295x5

    http://youtu.be/jLZsjdPacMg (290-330)

    Pause deads
    135x5 185x5
    Add deficit (45 plate)
    205x5,5 225x5,5

    Some barbell lunges, drop snatches, clean/jerks

    Leg press
    3 pps x8x10

    Notes
    Pretty good workout today. I think that was a PR with 330 I'd have to look back though. My depth at 290 was horrible, made sure I got deeper on the subsequent sets. Focused on form for pause deads, hit em with a deficit for more quad involvement. Leg press sets were with 30-45 sec rest.

  23. Damn capo I thought I watching Pistons pump up and down looking good very tight

  24. Quote Originally Posted by Duramaxhd View Post
    Damn capo I thought I watching Pistons pump up and down looking good very tight
    Thanks man, that's what I'm trying to do. Make every rep look and feel the same, especially at sub maximal weight.

  25. Looks to me like your doing it
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