bigger stronger faster with the help of 5/3/1
- 10-05-2013, 05:12 PM
Cycle 2 week 4 day D
Warm up - barx8
Work sets- 90x5 100x5 110x5
Rope push downs
Band pull a parts
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.
- 10-06-2013, 12:59 PM
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..
band pull-a-parts (70 rep)
warm-up - 135x5 225x5
work sets - 260x5 275x5 295x10 (rep PR)
random ab workouts
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.
- 10-06-2013, 02:34 PM
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
10-06-2013, 05:12 PM
10-09-2013, 02:34 PM
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!
stretching (hips, shoulders, chest, lats)
warm-ups - barx8, 95x5, 135x5
work sets - 160x5, 170x5, 180x11
40 reps total
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.
10-10-2013, 06:50 AM
10-10-2013, 07:23 PM
Cycle 3 week 1 day A
Warm-up - barx8 135x5 185x3
Work sets - 205x5 220x5 235x7
135x2x8, 115x2x10, 95x12
95x2x15 115x10 135x2x10
80+reps a couple different ways..
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.
10-12-2013, 05:31 PM
Cycle 3 week 1 Day D
warm ups - barx8 95x3
work sets - 115x5 125x5 135x8
95x2x15 115x2x12 135x10
EZ bar curls
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!
10-14-2013, 02:05 PM
Cycle 3 week 2 day C
warm-up - barx8 135x3 185x3 225x1
work sets - 275x3 295x3 310x9 (PR)
decline sit ups SS w/ band pull-a-parts
4x12 1x20 / 5x12 each way (120 total reps)
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?
10-14-2013, 03:10 PM
10-16-2013, 07:50 PM
Cycle 3 week 2 day B
Warm ups - barx8 95x5 135x5
Work sets - 170x3 180x3 190x9 (PR)
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.
10-16-2013, 07:54 PM
You've been killing the AMRAPs. Your gonna have awhile before possibly topping out. Good work man.
"Jackie Treehorn treats objects like woman man."
10-16-2013, 08:06 PM
You're making good progress man.
10-18-2013, 08:24 PM
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 - barx8 135x5 185x3
work sets - 220x3 235x3 245x7
Straight leg deads
115x2x12 135x2x10 155x8
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.
10-18-2013, 09:55 PM
10-19-2013, 01:40 PM
Thanks man! 5/3/1 is really working well for me. Good OHP day today!
Cleans and snatches with the bar
Lateral raises 5lb
Warm-ups - barx8 95x5
Work sets - 125x3 135x3 140x7
CG bench press
115x2x12 125x12 135x10 145x8
70 total reps various ways.
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!
10-21-2013, 01:10 PM
Cycle 3 week 3 day C
warm-ups - barx8, 135x5 185x5 225x3
work sets - 260x5 295x3 330x7
decline sit ups SS db hammer curls
4x15 1x25 / 20x4x15 none after last set of sit ups
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!!
10-22-2013, 01:53 PM
Cycle 3 week 3 day B
assortment of band pull-a-parts
rotator cuff warm up
warm-ups - barx10 95x5 135x5
work sets - 160x5 180x3 200x8
50 total reps
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.
10-23-2013, 03:32 PM
10-24-2013, 03:16 PM
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
glute activation with ball
v-sit roll outs
warm-ups - barx5 135x5 185x3
work sets - 205x5 235x3 260x5
115x10 135x2x10 155x2x8
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.
10-24-2013, 03:40 PM
10-24-2013, 03:54 PM
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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10-24-2013, 07:00 PM
Thanks for the tip Sean. Yeah I gotta tighten up my walk out a bit. Ill probably get some Olympic shoes at some point.
10-24-2013, 11:58 PM
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.
"Jackie Treehorn treats objects like woman man."
10-25-2013, 02:02 AM
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.
10-25-2013, 02:41 PM
Cycle 3 week 3 day D
cleans/snatches with bar
warm-ups - barx5 95x5
work sets - 115x5, 135x3, 150x5
close grip bench press
72 total reps
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.
10-27-2013, 01:58 PM
Cycle 3 Week 4 squat deload
barx5 135x5 185x2x3
http://www.youtube.com/watch?v=RN0L0hWvI8E (1st triple)
http://www.youtube.com/watch?v=vcdzDQseAeg (2nd triple)
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.
10-29-2013, 12:20 PM
Cycle 3 week 4 Bench press deload
5 lb laterals 20 rps
band pull-a-parts - 50 rps
barx8, 95x8, 135x5x3
v-bar tri pushdowns
bent over barbell rows
barx15 95x15 115x2x15
EZ bar curls
band pull-a-parts - 50 rps
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.
10-30-2013, 01:22 PM
Cycle 3 week 4 deadlift deload
cleans & snatches
warm-up 135x2x5 (sumo and conv.)
sumo - 185x3x3
conv. - 225x3x3
75x15, 85x15, 95x15
decline sit ups
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.
10-31-2013, 11:56 PM
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