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

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  1. cycle 2 week 2 day D

    first week of the new job is over! woohoo haha. did this workout yesterday. im feeling it in my upper back and lats today.

    warm-up
    stretching (lats, chest)
    laterals with 5 lb plates
    cleans and snatches (45 lb bar)

    OH press
    warm-up - barx8 95x5
    work sets - 120x3 130x3 135x8
    boring but big - 85x5x10

    chins
    5x10

    band pull-a-parts probably 100 total reps
    face-pulls 50 total reps

    notes
    good quick workout. only took about 50 mins or so. rear delts and lats were on fire after, and feel a bit tight today. going on a little trip for the day and be back tomorrow hopefully get in a squat workout tomorrow afternoon/night.


  2. Solid numbers on the OHP.

    How do you like the new job?
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  3. So far so good with work. I'm just doing a lot of training and watching videos.. haven't been doing much else. haha.

    drank a bit yesterday, maybe a bit too much. I'm not hungover or anything today, just didn't have my usual push in the gym i guess. still a good workout today.

    cycle 2 week 3 5/3/1 day A

    warm-up
    stretching
    foam rolling

    squats
    warm ups- barx8 135x5 185x3
    work sets - 200x5 225x3 250x5
    http://www.youtube.com/watch?v=4dKpA8wLufY
    boring but big - 145x5x10

    good mornings
    135x4x10, 115x10

    notes
    Good workout, hit pretty much what i wanted to on squats.. would of went for 6 reps, but i just didn't have my drive today, everything felt a bit heavy. I'll bench tomorrow, and i think i have to deadlift weds and OH press thursday, because I'm going to on a trip friday right after work. i think I will be able to hit a 300 lb squat soon.

  4. Squats look solid, you made the reps look easy.

    Nothing wrong with just going in and hitting your reps and calling it a day sometimes.

  5. Thanks man. Not my best day but still got some quality work in!
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  6. Finally figured out how I want to do assistance work for the 3rd-4th cycles of 5/3/1.

    right now I miss doing some movements that I think help me build mass and power, for the big 3. all the supplemental work will be done for 5 sets anywhere from 5-20 reps.

    Squat day I'm going to supplement with front squat, and straight leg deads.
    Bench day with DB bench press, and DB rows.
    Deadlift day with good mornings, and ab work.
    OH press day with close grip bench, and chins.

    I plan to also continue with everything else I have been doing for rear delts and upper back (pull-a-parts and face pulls) at least 2 times a week.

  7. Good plan. Don't forget unilateral leg work though
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. unilateral leg work? like lunges, split squats? I'll end up tossing in some lunges down the road, I've done em in the past but felt that they never helped me very much.. ill end up tossing em in the rotation in a cycle or two though.

    cycle 2 week 3 day B

    bench pressed today. felt pretty good, had to use the power rack to bench though, which sucked. it has J hooks that are pretty damn deep, its impossible to pull the bar out with lat action. couldn't really keep tight out of the rack, tried my best with what I had though. still a solid workout with solid numbers.

    bench press
    warm-up - barx8, 95x5, 135x3
    work sets - 155x5, 175x3, 195x8
    boring but big - 135x3x10, 115x2x10 (CG)

    db rows
    65x12, 75x10, 85x8, 95x6
    kroc rows
    95x20

    face pulls
    100x3x15

    band pull-a-parts
    60-70 total reps

    notes
    Good lift after a not so good one yesterday. those J hooks in the rack killed me though, the set up was pretty rough. solid numbers, happy with 8 reps on 195 after 8 reps on 185 last week. that was kinda an off week though. best bench day so far numbers wise. really excited for what the next couple of cycles have in store. next week I'm gonna do the scheduled deload, which kinda sucks, but I'll come back stronger after. kroc rows are fun, gonna continue to add weight to those weekly. the biggest DBs I got are 120s though.

  9. Lunges will be beneficial for hip/knee health, stability, core, and conditioning. I don't use it as a muscle/strength builder per say, but I throw them in the mix at the end of a session.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. thats pretty much what I've done with them in the past either used em either A for a warm up or B for pretty much last workout of the day. I'll toss em in when ever I have time I'm sure.. I deff need to pay attention to hip and knee health, I used to have knee problems in high school steming from football and weight lifting without good form, nothing severe i guess. but they still get cranky from time to time.

  11. Traveling lunges, reverse box, and BSS are all pretty boss man. I hate them all but dat stretch
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. There are so many unilateral leg exercises you can do that are great....but they all suck. I hate them all.
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  13. Quote Originally Posted by bolt10 View Post
    There are so many unilateral leg exercises you can do that are great....but they all suck. I hate them all.
    So much truth
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  14. Yeah Im gonna start implementing some single leg work slowly after squat and deadlift days. key word slowly. lol

    cycle 2 week 3 day C

    good workout today, finally got over 3 plates on the bar!

    warm-up
    foam roll (hams and back)
    lax ball (glutes)
    stretching (hips, hams, back)

    deadlift
    warm-ups - 135x5, 185x5, 225x3
    work sets - 255x5 285x3 320x7
    boring but big - 185x3x10, 205x2x10

    decline sit ups
    6x15

    notes
    good work out today. took a vid of 320 set but the carmera wasnt set up right, and only got my lower half. hit what i wanted to today. starting to feel pretty damn strong in the gym! weighed my self yesterday morning i was 192. which is a decent weight for right now. body fat wise im around 14-15%. the set was a lot better than my 310 last cycle, did double overhand the whole time. hands didnt leave the bar. doing OHP tomorrow and going out of town for the weekend. hopefully i can squat sunday to start week 4 (deload).

  15. cycle 2 week 3 day D

    warm-up
    cleans and snatches with bar
    broomsticks
    band pull-a-parts

    OH press
    warm-ups - barx8 95x5
    work sets - 115x5 130x3 145x6
    boring but big - 95x3x10 85x2x10

    chins
    5x10

    face pulls
    100x3x15

    band pull-a-parts
    50 reps

    notes
    good work out today. best OH press day so far. I never did much standing press before starting 5/3/1, but I am starting to like it. My goal is a body weight standing press. as of now I'm probably about 20 lbs off that according to 1rm calculations.

  16. Solid pressing man. Never thought about a goal on press as I am in the same boat as you on neglecting it. BW seems like a solid goal.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. cycle 2 week 4 day A

    deload week is here. didnt really feel like working out today at all. kinda felt like i had to though. the weekend kinda took it out of me. I just did my squat work sets and left. didnt have time to do much else anyways.

    warm up
    stretching (hips, hams)

    squats
    warm-ups - barx8, 135x5
    work sets - 160x5, 170x5, 185x5

  18. Nothing wrong with that man when my deload comes up I dont think im even going to go to the gym that week if I do I mite just do cardio

  19. Cycle 2 week 4 day B

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

    bench
    warm-ups - barx8 95x5
    work sets - 125x5 135x5 145x5

    db bench
    50x8, 60x8, 70x8

    db row
    60x8, 70x8, 80x8

    face pulls
    3x15

    band pull-a-parts

    notes
    good deload workout today. didnt want to do a lot of volume but felt like doing more then just the 3 work sets. figured i do some db bench since im starting that up next week. some people waste too much damn time in the gym.. i used to do some volume work but id never be in the gym for over an hour fifteen mins or so.. its impossible to keep the intensity up. any more after doing this stuff for a while id choose intensity over volume anyday. some feel the need to have 2 hour workouts, never seen that be productive for anyone. unless your a pro bodybuilder and got the juice on your side lol.

  20. Cycle 2 week 4 day C

    Warm-up
    Stretching
    Broomsticks
    Band pull-a-parts

    Deads
    Warm ups - 135x5 185x3
    Work sets - 205x5 225x5 235x5

    Hang cleans
    135x2x3

    Db shrugs
    15x 75,90,110

    Leg curl
    80x3x15

    Notes
    Good workout today, did things I don't normally do, or haven't done for a couple months.. Think that keeps the deloads a bit more interesting, and keeps me motivated. Cleans were a bit rough on the wrist haven't done em in forever with any weight.

  21. 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.

  22. 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.

  23. 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

  24. Congrats on the PR! But yo aggressiveness in the gym is when the magic happens! Lol

  25. 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.
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