bigger stronger faster with the help of 5/3/1
- 11-01-2013, 07:50 AM
- 11-01-2013, 07:51 AM
11-01-2013, 07:55 AM
11-01-2013, 03:36 PM
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.
11-01-2013, 11:34 PM
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.
11-02-2013, 08:15 PM
Cycle 3 week 4 OH press deload
Cleans/snatches with bar
95x8 135x8 185x5 135x10
Incline bench press
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.
11-06-2013, 07:16 PM
Cycle 4 week 1 day A
Warm-up - barx8 135x5 185x3
Work sets - 210x5 225x5 240x8 (pr)
135x2x8 155x2x6 175x4
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.
11-06-2013, 08:03 PM
11-06-2013, 09:11 PM
Yup just open your knees a but more and sit back a bit and you'll hit depth easily. Lookin good
11-07-2013, 02:47 PM
thanks guys. the squats were pretty easy, i just gotta get those knees out a little more.
cycle 4 week 1 day B
rotator cuff warm up
warm-ups - barx8 95x5 135x3
work sets - 160x5 175x5 185x10 (rep pr)
65x10 75x8 85x4,4 45x15
EZ bar curls
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.
11-07-2013, 03:08 PM
Definitely had 2-3 more reps.. Good job homie. But are u getting any leg drive on ur bench?? I know u bench with not a lot of arch (I'm the same way) but you Should def try to get that working for u
11-07-2013, 04:22 PM
Yeah I keep my feet really stapled to the floor. My legs were quite dead this morning, luckly it was a light day, my leg drive during this set was pretty bad. I kept tightness throughout my whole body, but I didn't really give any big pop from my legs. I gave it a little rock to get it going from the chest. Kinda hard to explain.. On heavier sets ill drive a lot harder with the legs, my weight shifts up the bench a good amount then.
11-08-2013, 04:22 PM
Off day today.
Chest is a little sore, quads are still pretty pissy. going to foam roll and stretch real good before work tonight.
starting to track my food intake a bit more. want to stick my calories in the 2900-3100 range, with 190 P, 100 F, remaining carbs (350 or so). Hopefully this will allow me to gain some lean mass while on ArA.
11-08-2013, 07:11 PM
11-09-2013, 03:59 PM
Cycle 4 week 1 day C
warm-up - 135x8 225x3
work sets - 265x5 285x5 305x10 (rep pr)
135x2x10 155x2x8 175x5
decline sit ups
good quick work out today. deads felt light. 175 is probably as heavy as I've ever went on good mornings. everything is starting to come together nicely. gotta keep the momentum up though. I want to hit some heavier singles/doubles at some point maybe around 355-365, nothing crazy.. I think i can pull over 400 at this point.
11-09-2013, 05:42 PM
Getting up there, you should take a day and see if u can get 400+ never know unless u try at least try to work up to a heavier single I do it so I can know where I stand and gives me a confidence boost maybe someone else can chime in as to whether this is sound advice or not
Ive been keeping a close eye on your log seeing how our weights are pretty close
11-11-2013, 04:05 PM
yeah I'll see how things feel this week. don't know if I'll go all the way up to 400, but I'll hit something for a single or double if things feel good.
cycle 4 week 1 day D
5 lb laterals
cleans with bar weight.
warm-ups - barx8 95x5
work sets - 120x5 130x5 135x9 (rep pr)
115x2x10 135x2x8 155x5
good workout today. couldnt get in the power rack to do OH press so I had to clean the bar into position.. that kinda sucked haha. got 135x9 today, rep pr. previous two attempts on 135 were both for 8 reps. kept things a little heavier on close grips, nice slow negatives.. great pump throughout the upper body after this workout. fasted body weight at 12:30 was 190.2.
11-11-2013, 04:17 PM
I actually clean from the floor all my overhead presses just to get it in position. That is because I am pretty weak so it isn't hard (lol) and I like to pretend it makes me cool.
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11-11-2013, 04:26 PM
haha jeez, i i just like being able to start from the top. get a big breath of air and get everything tighter. cleaning it up just makes it a bit more difficult.. I'm the weak guy around here man.. don't try to take my crown lol.
11-11-2013, 04:28 PM
Starting from the top lets me get my back and glutes tight and core braced which is important for a proper OHP IMO.
11-12-2013, 01:40 PM
Cycle 4 week 2 day A
warm-ups - barx8 135x5 185x3
work sets - 225x3 240x3 255x6 185x3 (pause set)
135x2x10 115x2x12 95x10 (pause set)
135x2x12 155x2x10 175x8
pretty good workout today. barely got 6 reps out on squats. depth looked better.. a little out of position on the last 2 reps, came forward a bit. gotta push the head back when the reps get hard. a little blood flow work on exts and curls.
11-14-2013, 01:49 PM
Cycle 4 week 2 day B
foam rolling upper back
warm-ups - barx8, 95x5, 135x3
work sets - 175x3 185x3 195x9 (PR) 175x3 (paused)
DB bench press
60x2x10 50x2x12 35x12 (slow negative, 3 sec pause)
75x2x10 60x2x12 50x15
band pull-a-parts 120-140 reps
band tricep push downs 50 reps (guessing its an average band)
EZ bar curl 40x25
Good workout today. Bench felt pretty damn light. previous rep max was 8 today i hit 9. next week I am prescribed to do 205, might go to 225 after that. hit a single or double there. got my legs popping a lot more today then last week. So far the ArA/ALCAR/GMS stack is treating me well, nothing crazy strength wise yet, but muscles feel a lot more full throughout the day and always have a good focus in the gym.
11-16-2013, 09:02 PM
Cycle 4 week 2 day C
cleans with bar
warm-ups - 135x5 225x3
work sets - 285x3 300x3 320x8
joker - 365x1
joker - 375x1 !
115x2x12 135x2x10 95x10 (pause)
ab work with band (standing crunches, oblique work)
100 reps or so
Good workout today. Didn't know if I wanted to keep going after that 320 set, but just told myself to stop being a damn sissy and pick some [email protected] weight up! Very happy with getting 375, its a PR for me since my back injury. I don't think weights like this will become a weekly occurrence, but every few weeks I might do this type of thing. Deff a happy camper after this workout.
11-16-2013, 09:05 PM
Congrats on the PR. Solid workout brother. Nice pulling!
"Jackie Treehorn treats objects like woman man."
11-16-2013, 09:35 PM
11-16-2013, 11:50 PM
good job man
11-16-2013, 11:52 PM
Congrats on the PR brochacho
11-17-2013, 04:36 PM
Thanks guys! That was a great lift yesterday.. It was pretty easy. Upper back is a little sore today, gonna do my OH press workout tonight after work. Feels good to get stronger lol.
11-17-2013, 08:07 PM
Cycle 4 week 2 day D
warm-ups - 65x8 95x5
work sets - 130x3 135x3 145x6
Close grip bench press
115x2x12 135x2x10 95x10 (pause reps)
cable curls 70x3x12
L lateral raises 5x3x12
V bar push downs 110x3x12
(all done as a circuit with no rest)
decent workout today. dry weight at 3:50 am was 192.4. didn't set a rep record on OH press.. back was pretty fried after a couple sets of pull ups so called it quits on chins. did a little circuit work for the hell of it, just had a lot of extra time.. now just hope this storm doesn't put a tree on top of my car or something haha.
11-17-2013, 08:23 PM
Did u get bored with big and boring routine i dont think ive read anything on it in a while could be wrong following too many logs I loses track lol
Where u at we just had the storms roll over us
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