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  1. Senior Member
    capo180's Avatar
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    Cycle 2 week 4 day D

    Warm-up
    Stretch
    Broomsticks

    OH press
    Warm up - barx8
    Work sets- 90x5 100x5 110x5

    Pull ups
    4x8

    Face pull
    100x3x15

    Db curls
    25x15

    Rope push downs
    100x15

    Band pull a parts
    50 reps

    Notes
    Good quick workout today. In and out in 40 mins. Starting cycle 3 with squats tomorrow I also go on turn at work tomorrow working 5 pm to 5 am for the next 4 days.. Blah. 4 on 4 off. So it's cool. It's gonna be tough to get workouts in. But I think I'll be okay.

  2. Senior Member
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    Cycle 3 week 1 day C

    Started on Deadlifts for this cycle because this guy was taking forever in the squat rack. so ill be doing day C first and day A third lol..

    warm-up
    foam roll
    stretch
    band pull-a-parts (70 rep)

    deads
    warm-up - 135x5 225x5
    work sets - 260x5 275x5 295x10 (rep PR)

    good mornings
    barx15 95x5x15

    random ab workouts

    done

    good workout today even though i planned to squat. hit 10 reps on 295 prev rep record was 8 reps. felt very aggressive in the gym today, probably due to impatiently waiting to lift.. really starting to find a nice grove on good mornings. going to work 5 pm to 5 am starting tonight for the next 4 nights... couldnt sleep today at all even though i wanted to.
  3. Senior Member
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    Nice job seems like your moving up quick
    dont think switching days is going to make any difference may be nice to have more time between deads and OHP thou

    I cant what to get back at it next week
    •   
       

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    Congrats on the PR! But yo aggressiveness in the gym is when the magic happens! Lol
  5. Senior Member
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    Thanks guys! Yeah it was good letting loose in the gym haha. finally got back in today to get in some bench work. got a vid of my last work set too!

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

    bench press
    warm-ups - barx8, 95x5, 135x5
    work sets - 160x5, 170x5, 180x11
    http://www.youtube.com/watch?v=Rj4k0C53RYM

    db bench
    50x15,15,12,12,12

    db row
    60x15,15,12,12,12

    face pulls
    90x3x15

    band pull-a-parts
    40 reps total

    notes
    good lift today. db bench was great, deff a lot different feel then what i had on flat barbell. got a lot of good rep/pump work in today on rows and bench. upper back was pretty burnt out after rows and face pulls so i didnt hit very many pull-a-parts today. didnt really have the bar speed i wanted on bench though. i felt like i died out a little bit after 6 reps. my reduced sleeping time may have something to do with that though.. welp last night at work, then pretty much 5 days off!

    squating tomorrow then finishing up on friday with OHP.
  6. New Member
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    Nice session bro. Benching looking strong too! Keep it up!
  7. Senior Member
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    Cycle 3 week 1 day A

    Warm-up
    Stretching

    Squats
    Warm-up - barx8 135x5 185x3
    Work sets - 205x5 220x5 235x7

    Front squats
    135x2x8, 115x2x10, 95x12

    SLDL
    95x2x15 115x10 135x2x10

    Band pull-a-parts

    80+reps a couple different ways..

    Notes
    Decent workout today, I hit a little too deep on my 220 set of squats.. Which ended up hurting me for my 235 set. Still a decent day. Fronts were more difficult than anticipated. Just gotta get used to the movement again.
  8. Senior Member
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    Cycle 3 week 1 Day D

    warm ups
    band pull-a-parts
    broomsticks
    stretching

    OH press
    warm ups - barx8 95x3
    work sets - 115x5 125x5 135x8

    chins
    5x10

    CGBP
    95x2x15 115x2x12 135x10

    EZ bar curls
    50x20,15,15

    band pull-a-parts
    100 reps

    notes
    good workout today. felt like doing some curls, plus my biceps give me fits sometimes when doing goodmornings and squats. so i might toss em in here and there. everything was pretty smooth today, i only tied my old rep record on 135 though which kinda sucks. the pull-a-parts hit my upper back good, gives me a real nice pump! stay strong guys!
  9. Senior Member
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    Cycle 3 week 2 day C

    warm up
    stretching
    band pull-a-parts

    deads
    warm-up - barx8 135x3 185x3 225x1
    work sets - 275x3 295x3 310x9 (PR)

    good mornings
    115x5x12

    decline sit ups SS w/ band pull-a-parts
    4x12 1x20 / 5x12 each way (120 total reps)

    notes
    good workout today. big PR on deads, first time having 1rm calc above 400. prev rep max on 310 was 6 hit it for 9 today. right hip wasnt very friendly today. tried different stretches. the rocking frog stretch from the limber 11 really hurt.. pretty bad pain really. but i still went ahead and worked out. its the inner part of my hip.. dont know what happened, started hurting this morning. i could still get in a deep squat position, just really painful. any ideas?
  10. Senior Member
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    All I got to say is great work moving right along in your lifts keep it up
  11. Senior Member
    capo180's Avatar
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    Thanks bud!

    Cycle 3 week 2 day B

    Warm up
    Stretching
    Arm circles
    Lateral raises

    Bench
    Warm ups - barx8 95x5 135x5
    Work sets - 170x3 180x3 190x9 (PR)

    Db bench
    50x2x12 60x3x10

    Db row
    60x2x12 70x3x10

    Face pull
    100x3x15

    Notes
    Good lift today. Another good PR both for reps and 1rm calc! Seen a guy in there bigger than me who couldn't deadlift worth a sh!t thought about helping.. But didn't. Whenever people ask me for help or advice I give it.
  12. Elite Member
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    You've been killing the AMRAPs. Your gonna have awhile before possibly topping out. Good work man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  13. Elite Member
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    You're making good progress man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  14. Senior Member
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    Thanks guys! My bench and deadlift are my strong suits, they always have been. This should be a full week of PRs though, hitting all my cycle 1 week 3 weights again. and today hit a rep/weight PR on squats! got a vid too.

    warm-up
    glute rolling
    foam rolling
    stretching

    squats
    warm-up - barx8 135x5 185x3
    work sets - 220x3 235x3 245x7
    http://www.youtube.com/watch?v=C5k5ZxIZVn0

    front squats
    135x3x8 115x2x10

    Straight leg deads
    115x2x12 135x2x10 155x8

    notes
    good lift today, another PR for the week. Prev rep max was 5, calc 1rm is now at 301. got some more tonnage in today on front squats and SLDL. overall good lift to end the work week. first time i got the puking sensation going in a while lol. I'm thinking OHP tomorrow then starting week 3 on monday with deads. i gotta start pulling my elbows under the bar more, i'm relaxing a bit in the upper back.. something to work on next week.
  15. New Member
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    Congrats on the pr dude. Good Shyt!
  16. Senior Member
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    Thanks man! 5/3/1 is really working well for me. Good OHP day today!

    Warm-up
    Stretching
    Cleans and snatches with the bar
    Broomsticks
    Lateral raises 5lb

    OHP

    Warm-ups - barx8 95x5
    Work sets - 125x3 135x3 140x7

    CG bench press
    115x2x12 125x12 135x10 145x8

    Chins
    4x10, 6

    Face pulls
    100x3x15

    Band pull-a-parts
    70 total reps various ways.

    Notes
    Good work out today. Rep PR on OHP hit 7 last PR was 5. Lats cramped up during my last set of chins so I stopped at 6. Week 3 will start Monday!
  17. Senior Member
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    Cycle 3 week 3 day C

    warm up
    stretching
    broomsticks

    deads
    warm-ups - barx8, 135x5 185x5 225x3
    work sets - 260x5 295x3 330x7

    goodmornings
    135x2x8 115x3x12

    decline sit ups SS db hammer curls
    4x15 1x25 / 20x4x15 none after last set of sit ups

    done

    notes
    Good lift today, another strong day on deads. calc 1rm up to 406 from 402 lol. if i could pull 2.5xbw at some point that would be cool, so around 470 or so. 5 plates is probably my ultimate goal. if i can do the meet this spring i would hope for maybe a 430-440 pull. most Ive ever pulled has been 415, think i might be able to gut that out now. looking at the average calc 1rm from each cycle i have put 25 lbs on my pull so far! gotta keep this momentum going!!
  18. Senior Member
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    Cycle 3 week 3 day B

    warm-ups
    assortment of band pull-a-parts
    stretching
    rotator cuff warm up

    bench press
    warm-ups - barx10 95x5 135x5
    work sets - 160x5 180x3 200x8

    db bench
    70x2x8 60x3x12

    db row
    80x2x8 70x3x12

    face pulls
    110x3x15

    band pull-a-parts
    50 total reps

    notes
    Good work out today. Calc 1rm up to 252 from 246. the most Ive ever benched has been 245, benching for me is more mental than actual strength.. I would be happy to put some poundage on my bench, I havent in years tbh. hitting 255-265 would be a pretty big accomplishment for me. Im looking a bit bigger up top. especially the upper back, those face pulls are starting to show.
  19. New Member
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    Quote Originally Posted by capo180 View Post
    Cycle 3 week 3 day B

    warm-ups
    assortment of band pull-a-parts
    stretching
    rotator cuff warm up

    bench press
    warm-ups - barx10 95x5 135x5
    work sets - 160x5 180x3 200x8

    db bench
    70x2x8 60x3x12

    db row
    80x2x8 70x3x12

    face pulls
    110x3x15

    band pull-a-parts
    50 total reps

    notes
    Good work out today. Calc 1rm up to 252 from 246. the most Ive ever benched has been 245, benching for me is more mental than actual strength.. I would be happy to put some poundage on my bench, I havent in years tbh. hitting 255-265 would be a pretty big accomplishment for me. Im looking a bit bigger up top. especially the upper back, those face pulls are starting to show.
    Very good pressin man. Progressing nicely
  20. Senior Member
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    thanks man! yeah Ive been having pretty good lifts. Ive been on a 10 scoop trial of BSN cell mass post workout. today was my last day of that, might have helped me a little bit.. my strength is slowly but surely increasing each week, which is nice.

    Cycle 3 week 3 day A

    warm-ups
    glute activation with ball
    foam rolling
    stretching
    v-sit roll outs

    squats
    warm-ups - barx5 135x5 185x3
    work sets - 205x5 235x3 260x5
    http://www.youtube.com/watch?v=PLKrm5Kpclk

    front squats
    145x2x8 115x3x12

    SLDL
    115x10 135x2x10 155x2x8

    notes
    Good lift today.. not to sure about the depth on those squats. i got my 235 and 205 sets on video as well, probably gonna post those up here shortly. shot those 2 from a different angle. Im gonna do the scheduled deload week, then start running x-gels week 1 of cycle 4. thinking about using those for 2-3 cycles, dosing 1-1.5 grams on workout days only, with GMS (3g) and ALCAR (1-2g). todays weight was 189.6, ive dropped a little bit, no biggie though because strength is going up.
  21. Senior Member
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  22. Diamond Member
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    Pretty narrow stance. Your knees may benefit from a wedged heel if they bug you. You do this bounce thing right before you squat it seems. I would stop that haha Should unrack, step back with each foot, glutes and core engaged, then squat
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  23. Senior Member
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    Thanks for the tip Sean. Yeah I gotta tighten up my walk out a bit. Ill probably get some Olympic shoes at some point.
  24. Elite Member
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    I agree on bringing the stance out more. You don't have to be super wide, but maybe try messing around with a few inches past shoulder width range. Depth looked low(couldn't see the max set from phone though) so I wouldn't worry about that. I would also at least get checks if you don't have money for the fancy stuff. Your gonna want to have a grip on the floor when you spread it.

    Solid progress, and keep at it man. Let us know how you like the arachadonic acid supplement.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  25. Senior Member
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    Yeah I'm gonna mess around with stance during deload week. Probably run a couple different widths with 185 lbs or so on the bar. Ill post up the vids.

    Ill get some oly shoes hopefully within the next month. I don't think chucks would help me too much. I always assumed they were for a wider stance squater.
  26. Senior Member
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    Cycle 3 week 3 day D

    warm-ups
    cleans/snatches with bar
    broomsticks
    rotator warm-up

    OH Press
    warm-ups - barx5 95x5
    work sets - 115x5, 135x3, 150x5

    close grip bench press
    145x2x8 125x3x12

    chins
    5x10

    band pull-a-parts
    72 total reps

    notes
    Good workout today. I was a little slower in the gym then usual though. starting deload week sunday.. doing a little less volume for deload week, my lats could use some rest, probably hit some single leg work and some iso work all around.
  27. Senior Member
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    Cycle 3 Week 4 squat deload

    power cleans
    135x5x3

    hang snatch
    95x5

    squats
    barx5 135x5 185x2x3
    http://www.youtube.com/watch?v=RN0L0hWvI8E (1st triple)
    http://www.youtube.com/watch?v=vcdzDQseAeg (2nd triple)

    lunges
    barx8 65x2x8

    notes
    good deload lift today. I like doing my deload days a bit differently then normal work days. I tried over head squats after my lunges, and laughed at the fact that I've pretty much lost the abililty to do them with more then just the bar. I widened my stance on squats, felt and looked a lot better than before. let me know what you guys think.
  28. Senior Member
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    Cycle 3 week 4 Bench press deload

    warm-up
    5 lb laterals 20 rps
    band pull-a-parts - 50 rps
    stretching

    bench press
    barx8, 95x8, 135x5x3

    v-bar tri pushdowns
    130x2x25

    bent over barbell rows
    barx15 95x15 115x2x15

    EZ bar curls
    40x2x25

    band pull-a-parts - 50 rps

    notes
    good workout today, kinda a recovery, blood flow type day. did some triples on 135, speed work really. did a couple different grips tried to find where i was fastest. probably do a little deadlift work tomorrow, Ill be out of town sunday thru weds, so week 1 will be pushed back a few days.
  29. Senior Member
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    Cycle 3 week 4 deadlift deload

    warm-up
    stretching
    broomsticks
    cleans & snatches

    speed deads
    warm-up 135x2x5 (sumo and conv.)
    sumo - 185x3x3
    conv. - 225x3x3

    DB shrugs
    75x15, 85x15, 95x15

    leg curls
    60x2x25

    decline sit ups
    5x15

    notes
    quick workout today. a little speed work, did sumos for the first time in a while.. they weren't great, torso wasn't as upright as it should be. probably due to either not having adequate hip mobility or to simply not performing the movement since I've began 5/3/1. Conventional speeds felt good, got really tight at the bottom with the slack pulled to the point where the bar was almost moving, then just popped the weight up. a little shrugging, and recovery work for the hams.
  30. Banned
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    Yea I don't know if you catch it but your squat stance is only at hip width. You should have at least a shoulder width stance. Good depth though just tighten up. It should be a smooth motion with no knee lockup up top. Keep that tension throughout. Not sure what your breathing technique is but some people breathe in on the way down and then hold their breath on the way up and then let out at the top of the motion. I've read that a more natural breathing response is fine although it may make the load feel heavier.
  31. Senior Member
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    Thanks man, if you check out my vids of my deload lift after that. I took my feet out a bit more, felt a lot better.
  32. Senior Member
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    I usually hold my breath, especially with heavier weights.
  33. Diamond Member
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    Quote Originally Posted by capo180 View Post
    I usually hold my breath, especially with heavier weights.
    You should always hold air in your stomach during the lift. That's going to help keep your core engaged to maintain a braced, neutral spine. Unrack, suck in air, complete squat, exhale.
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    Yeah I mean I always do with weights above like 185 or so. Usually on lighter weights I pause in the hole and let my air out and take a second breath then come back up.
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    Hell, on big weights, I get my air before I get under the bar. It's much easier than getting it with a few hundred pounds resting on your back, you know? Like Sean said, you're going to want to keep your air the whole time. Sometimes I keep my air for two or three reps. If you wanted to do breathing pauses, I'd do them as a second exercise or back-off set. Learn to hit the bottom and pop up, rather than be slow in the hole.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Cycle 3 week 4 OH press deload

    Warm-up
    Cleans/snatches with bar
    Broomsticks
    Band pull-a-parts

    OH press
    Barx8 95x5x3

    Floor press
    95x8 135x8 185x5 135x10

    DB row
    75x3x10

    Incline bench press
    50x20

    Band pull-a-parts
    90 reps

    Notes
    Good workout today. Did a little bit of weight on floor press, been a while since I've done those, did em with a little pause on the floor. Speed work on OH press used a false grip for a couple of sets, felt like I got more acceleration with it.
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    Cycle 4 week 1 day A

    Warm-up
    Stretching
    Foam rolling

    Squats
    Warm-up - barx8 135x5 185x3
    Work sets - 210x5 225x5 240x8 (pr)
    http://youtu.be/wcJHYAsyfU4

    Front squats
    135x2x8 155x2x6 175x4

    Sldl
    135x2x10 155x3x8

    Notes
    First day on x-gels 1g pre workout. Almost couldn't walk after this workout, front squats where ATG. Questionable depth on my video, think I might be a bit too wide. Rep pr on 240 from 7 to 8 reps.
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    Quote Originally Posted by capo180 View Post
    Cycle 4 week 1 day A Warm-up Stretching Foam rolling Squats Warm-up - barx8 135x5 185x3 Work sets - 210x5 225x5 240x8 (pr) http://youtu.be/wcJHYAsyfU4 Front squats 135x2x8 155x2x6 175x4 Sldl 135x2x10 155x3x8 Notes First day on x-gels 1g pre workout. Almost couldn't walk after this workout, front squats where ATG. Questionable depth on my video, think I might be a bit too wide. Rep pr on 240 from 7 to 8 reps.
    Nice pr dude. The vid was in a bad angle to judge but from what I saw it looked like the hips were just above parallel on a few reps. But other then that it went up pretty good.. U prob had a few left . good job brother
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    Yup just open your knees a but more and sit back a bit and you'll hit depth easily. Lookin good
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    thanks guys. the squats were pretty easy, i just gotta get those knees out a little more.

    cycle 4 week 1 day B

    warm-up
    stretching
    band pull-a-parts
    rotator cuff warm up

    bench press
    warm-ups - barx8 95x5 135x3
    work sets - 160x5 175x5 185x10 (rep pr)
    http://www.youtube.com/watch?v=YmDJLUP7PMM

    DB bench
    65x10 75x8 85x4,4 45x15

    DB row
    70x3x10 50x2x15

    face pulls
    100x15,12

    band pull-a-parts
    50 reps

    EZ bar curls
    50x8 40x2x10

    notes
    First day on the full stack of ArA (1g) ALCAR (1g) and GMS (3.3 g). I also took some c4 (3/4 scoop). good work out, 185 felt real light. probably had 2-3 more reps in me. old rep max was 8.. back pumps were outrageous after rows, had to cut back a bit on face pulls and pull-a-parts. starting night turn tonight, so tomorrow will be an off day. ill be back in the gym saturday for deads though. todays weight was 189.6.
  

  
 

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