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

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  1. 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.


  2. 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.

    warm-ups
    broomsticks
    hang cleans/snatches with bar (trying to loosen up shoulder)
    stretching (lats,chest)

    OH press
    warm-ups - barx8 95x2x3
    work sets - 115x5 120x5 130x9
    boring but big - 85x5x10

    Chin-ups
    5x10

    face pulls
    100x3x20

    cool down
    stretching (lats,chest)
    shoulder rotations and lateral raises (5 lb plate)

    notes
    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?
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  3. Louie on the bench.

    http://www.youtube.com/watch?v=fi9eM55dOJ8

    watching some of this today.

  4. Late but in on this man!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. 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.
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  6. 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

  7. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. 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.

  9. 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.

  10. 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
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Looking good, squats I mean

  12. 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.

  13. 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.

  14. 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.

  15. Nice job bro.but Yea man sitting all day sucks

  16. 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

  17. 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).
    PEScience Representative
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  18. Thanks guys. Yeah I need to invest in that lacrosse ball.. Think after work tomorrow ill make a run to the store.

  19. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. 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.

  21. Nice job
    U going up each week or 3 week cycle?

  22. Agreed, your lockout was much better this time around
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Could tighten up the upper back a bit (couldn't we all on deadlifts ), but the lockout looks much improved. Solid work man.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

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

    Good work.

  25. 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.
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