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    Thanks Sean ill check it out! Yeah I mean it's something to do haha. I need some type of competition I miss it since I stopped playing football after high school.

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    Cycle 5 week 4 day B

    warm-up
    banded shoulder routine
    foam roll

    bench press
    warm-ups - barx12 95x8
    work sets - 135x5 145x5 155x5

    DB bench press
    60x3x8

    pendlay
    135x3x8

    band pushdown SS w/ band face pull and miniband push-up
    3x12 / 3x12 / 3x12

    notes
    Deload workout. Decreased the volume a little bit, light weights. focused on explosion on the pendlays. a little band work, the mini push-ups were more difficult than i imagined them being.
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    Deload week prehab day. Hip work, a lot of foam rolling. Ill probably stretch the shoulder later.

    Just some thoughts

    - my 385 form was not very good, should of dropped the hips a bit while initiating the pull..
    - my upper back needed this deload more then anything else. But I'm thankful for the increased upper back strength because it benefits all the competition lifts.
    - need more direct arm work at the a$s end of lifts.
    - might start doing deficit deads after my work sets to increase my ROM and hopefully my strength/speed off the floor.
    - will increase volume on competition sets slightly as I have been. Focus on reps, speed, and max effort weeks 1,2 and 3, respectively.
    •   
       

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    Cycle 5 week 4 day A

    Warm-up
    Lax ball
    Foam roll
    Stretching
    A couple pulls/cleans/snatches with 115

    Squats
    Warm-ups - barx8 135x5
    Work sets - 175x5 190x5 205x5

    RDL
    135x3x8

    Leg press
    3pps x3x8

    Lunges
    3x15

    Split squats
    3x10

    Notes
    Felt good in the gym today, getting more acclimated to the single leg work.. Everything nice and light. Still playing around with my squat form. Tried to help a guy with his bench press.. He said someone told him to have a extra wide grip to isolate the chest.. Haha. Showed him a few things. Don't think it will stick though, benching is a lot more complex then people think.
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    Benching is way more complex than people think. I agree.

    That's why when I teach the wife I may tell her one thing to work on at a time.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Yeah it's the one lift that I feel comfortable offering some tips on.. I've been benching a while but until a few months ago I wasn't using leg drive and didn't know how to properly use my lats and upper back in the movement. I hope I can get a 250 bench soon.
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    You'll definitely get there. If IIRC you unracked and benched 235 pretty easy so it will be soon.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  8. Senior Member
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    Yeah thanks man. 235 woulda been a cake walk with a lift off.

    Today's workout
    Cycle 5 week 4 day D

    Warm-up
    Lax ball
    Foam roll
    Stretching
    Banded shoulder routine

    OHP
    Warm-ups - barx8 95x5
    Work sets - 100x5 110x5 115x5

    CGBP
    135x3x8

    Pull ups
    3x8

    Chins
    3x8

    Band tri push downs and face pulls
    2x20 each

    Notes
    Nice deload day. Not much else to offer. Some guys deadlifting felt like working up to like 300 or so with just a 45 lb, 25 lb, and a bunch of 10 lb plates on each side.. I watch on pretty darn confused the whole time...
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    I watched a guy and his wife do rack pulls of about an inch he was doing over 600 and she was doing just over 400 they would pull it once then do deadlift for less then 225 for sets of 5 couldnt add it up tue weight because I didn't want to stare
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    Thats how you get strong man! haha. those and 1/4 squats.
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    Nice Deload man. Yea some people man.. Not sure why they do what they do. Haha.lol just the other day I had a guy take up two HS calve raise machines (same exact ones with the same amount of weight on it) I was about to do some sets on one of them and he goes n tells me, " I'm on these two right here and switching back n forth. I got a few more" I look at him, then I look at the machines to see if they were any different. I look at him again n just said "wow" n walked away.
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    Thanks man! Yeah I've seen some confusing things in some gyms.. Especially while I was at college lol.. That was the peak of gym stupidity.

    Today's an off day.. Rough day at work, spent 5 hours on top of the furnace, 150 feet up in the cold wind.. And I wasn't prepared for the cold. The rest of the managers were standing around watching I was getting busy shoveling **** cause I was so damn cold. There was iron ore pellets probably 3 feet deep in spots, I'd estimate about 5 tons of material up there with nothing but buckets and shovels.. Took about 8 hours with 10-15 people.

    A Christmas ale or two tonight then it's off to sleep.. Ill hit my last deload day tomorrow.
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    Cycle 5 week 4 day C

    Warm-up
    Foam rolling
    Lax ball
    Stretching

    Deads
    Warm-up - 155x2x5 205x5
    Work sets - 215x5 235x5 255x5

    Power clean
    135x3x3
    185x4

    Front squats
    135x2x8

    Finished with over head squat pauses barx8

    Notes
    I realized today that my hip flexibility is sh!t.. Well in my books that is.. I can ATG front and back squat pretty well.. I try to do Over head work and I get all out of wack. I'm not too overly concerned about over head work but I am concerned about hip flexibility. Probably going to start implementing some of K Starr's stuff probably at least 3-4 times a week, maybe even daily.
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    10 minutes daily will do ya good. Preventative maintenance.
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    That about what I'm thinking Sean. Just trying to keep the hips healthy, possibly become more flexible which would hopefully translate to better squat form and therefore increased strength..
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    Quote Originally Posted by capo180 View Post
    That about what I'm thinking Sean. Just trying to keep the hips healthy, possibly become more flexible which would hopefully translate to better squat form and therefore increased strength..
    Exactly. Gotta be able to your body into an optimal position and to prevent injury.
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  17. Senior Member
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    Cycle 6 week 1 day B

    Warm-up
    Lax ball
    Foam roll
    Kstarr hip mobility work
    Banded shoulder routine

    Bench press
    Warm-ups - barx8 95x5 135x5
    Work sets - 165x5 180x5 195x8 175x8,6

    DB bench
    55x3x10 45x2x15

    Pendlays
    135x8,10,10,12,12

    Super set of:
    -face pull - 90x15,100x15
    -rope push down - 120x15, 140x15
    -DB curl - 20x15, 25x15

    Band pull a parts
    75 total reps

    Notes
    Didn't really have my usual bench strength today.. Wanted 10 on 195. Oh well. Hit everything else with short rest and volume. Whole upper body is really pumped up. I'm always weaker after deloading just for a couple days though, which is why I don't deload every cycle. My external rotation is what is really lacking in my hips gonna work on some type of mobility work daily.
  18. Senior Member
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    Off day today.. Hitting the psoas hard.

    http://www.youtube.com/watch?v=yzHcI...NUy7bahGJzLQbT

    Also hit some external rotation work.

    Foamrolled the upper body.
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    Thats a good vid capo that stretch is similar to the warrior stance I do
  20. Senior Member
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    Yeah that stretch felt great. really helped loosen me up.

    continued with mobility work today.

    http://www.youtube.com/watch?v=7JU4L...zLQbT&index=37

    on the wall I'm able to get in a bit better position then I was a few weeks ago.

    about to go squat.
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    Cycle 6 week 1 Day A

    warm-up
    mobility work posted above
    general stretching
    foam rolling
    lax ball

    squats
    warm-ups - barx5 135x5 185x3
    work sets - 225x5 240x5 255x7 (PR) 225x6 225x2 (4 sec pause)
    http://www.youtube.com/watch?v=dWUno9Tr3Hs

    RDL
    135x2x8 185x8,10,12

    leg press
    2ppsx2x15 3ppsx2x12 4ppsx8

    DB lunges
    15x12 20x12

    BW split squats
    2x10

    notes
    Pretty good squat workout today.. My left side got real tight during my first working set of 225.. Unsure of what really happened, it didn't really effect my work out very much. Still tight, cracked my back after my workout, helped a little bit. Just hit the lax ball and foamroller now. left glute was pretty tight. still a little pain. but got a PR on 255 today, also a calc 1rm PR up to 313! Best squat day in a while and its right after a deload.. quite surprising. everything felt pretty good during 255 besides that left side, came a little forward on the last few reps. I'll take em though. Hips are feeling better, I got better control in the hole. My buddy should be here soon.. so i kinda want this cycle to move along quick so I can at least get to hit a heavier single on bench with a unrack before he goes back to school. If not I'll make it to my old gym.. Just hate to pay 10$ for a one day pass lol.
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    cycle 6 week 1 day D

    warm-up
    lax ball
    foam roll
    stretching
    banded shoulder routine
    band pull-a-parts
    broomsticks

    OH press
    warm-ups - barx8 95x5 115x5
    work sets - 130x5 135x5 145x6

    standing DB press
    50x8, 45x10

    close grip bench press
    135x8,8,10,10,12

    pull ups
    8,8,10,10

    avg. band super set
    Vogelphol rows - 3x12
    face pulls - 3x12

    notes
    decent workout today.. missed the lockout on my 7th rep of 145, so I didn't hit a PR on that. Next two days will probably be rest days for me.. My legs were pretty burnt out today, it was hard to keep real tight during that last set. Thanks for reading. Have a wonderful Christmas Eve and a merry Christmas!
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    Merry Christmas to everyone!

    Left oblique is still pretty tender from squats the other day. Just trying to stretch that out today.. working some hip mobility stretches too. I'll probably deadlift friday and bench saturday.

    hope everyone has a good Christmas!
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    Cycle 6 week 1 day C

    warm-up
    lax ball
    stretching
    hip mobility

    deadlift
    warm-ups - barx10 135x5 225x5
    work sets - 280x5 300x5 315x10
    http://www.youtube.com/watch?v=lbzCgJBocQs

    deficit deads (standing on a 45lb plate)
    275x2x5

    front squats
    135x8,10,10 185x3 225x2
    http://www.youtube.com/watch?v=Wb_fW1BCsok

    notes
    pretty good lift today.. heavy day. deficit deads felt great, forced me to bring my hips lower. 315 wasn't bad, could probably hit a few more, but didn't want to break form to bad, calc 1rm PR up to 418, surprisingly my first time hitting 315 on 5/3/1. I've hit 10 reps on all my week 1 deadlift days so I would like to keep that going. Was pretty tired on front squats and didn't have the high rep sets in me, so i hit a 225 double, pretty easy, might be the first time I've went that heavy on fronts not sure though. had a good Christmas with the fam, hope you all did too! bought my self anabeta and erase, 2 bottles of each might use those after I'm off x-gels for a bit. I'll likely start 3's week tomorrow with bench press.
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    Good job, dude. That 225 looked easy.
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    Thanks sean, sure was easy. expected it to be a lot more difficult..
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    Cycle 6 week 2 day B

    warm-up
    lax ball
    hip mobility
    banded shoulder routine
    stretching

    bench press
    warm-ups - barx8 95x8 135x5
    work sets - 180x3 190x3 205x8 (PR)

    http://www.youtube.com/watch?v=V02hJkiroiA

    pause press
    185x3x3

    http://www.youtube.com/watch?v=hsPWW7aJf5A

    DB bench press
    55x10,12,12,15,15

    pendlay rows
    135x10,12,12 185x5,5


    avg band Vogelphol rows - 3x15
    superset with
    band pull-a-parts - 3x24 (12 over hand, 12 under hand)

    hammer curls
    25x3x12

    notes
    Good workout today. Very happy with my bench press. Hit 8 reps on 205 for a PR up from a prev rep record of 6! Did some pause bench, felt okay, the set I got on video was my last set. a lot of volume on DB bench. back to work soon for my last night! then off 5 days. I got a business trip in the middle of january for 3 days.. should line up with my deload week, I'm hoping, or might just have to pack some gym clothes and crush weights after bs meetings lol. have a good day guys! thanks for reading.
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    How did those pause presses feel, bud?
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    They weren't too heavy Sean. I was surprised by how well I held form, although it is pretty light weight.. It's something that ill continue doing for sure.
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    Rest day today. Gonna work on the hips maybe do some upper body mobility as well. Squating tomorrow. Fasted weight this morning 193 lb. I look pretty lean though.. Usually at 3000 cal a day I'm kinda bloated. ArA might be helping in that respect, also my strength is going up. My upper back is looking noticeably bigger, which will help me with all competition lifts.
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    Congrats on the PR. You had two more in the tank for sure.
  32. Senior Member
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    Thank you sir. Yeah I felt real good that day, got loosened up real good before I hit the bench and got in a nice grove.
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    Cycle 6 week 2 day A

    warm-up
    hip mobility work
    lax ball
    stretching

    squats
    warm-ups - barx8 135x8 185x3 225x3
    work sets - 240x3 255x3 270x5 (PR)
    http://www.youtube.com/watch?v=bvTF6p02mfg

    pause squats
    245x3x3
    http://www.youtube.com/watch?v=ErEcv3_k56E

    RDLs
    135x8,10 185x8 205x8,8

    leg press
    2pps x5x15

    notes
    Pretty good squat workout today. new rep record for 270, prev record was 4 reps. One guy came up to me after my 255 set and said my squat form was perfect. just said thanks.. I think its far from perfect though, could probably still sit back a bit more and get a little bit extra hip drive. pause squats murdered my glutes and hams, RDLs just added to the pain lol. couldn't even think about doing lunges after getting off the leg press, quads and hams were screaming. the area just above the knee, on the inside portion of the knee, i think its were the hamstring connects got real tight today. about to hit that with the lax ball, and foam roll everything.
  34. Senior Member
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    Just got done hammering the back and ribs with a lax ball, and doing some shoulder mobility work. see if that helps with my OHP tomorrow.

    http://www.youtube.com/watch?v=eveYJP1indI

    Nice and simple.
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    Just got all caught up. Nice work in here, dude! You're running the shyt out of this 5/3/1. I like to see a guy stick to the plan and make gains. I like how you're nabbing small PRs every few weeks and spending most of your time building strength instead of testing it. You've got a lot of good progress ahead of you. You better start thinking of goals after 1000! I think you could go out and hit 1000 today, haven't seen anything in your max videos that says you couldn't.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Just watched both videos and squats look good man! Awesome work! Them pauses destroy me DOMS wise so I have a feeling you are gonna feel it tomorrow! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by herderdude View Post
    Just got all caught up. Nice work in here, dude! You're running the shyt out of this 5/3/1. I like to see a guy stick to the plan and make gains. I like how you're nabbing small PRs every few weeks and spending most of your time building strength instead of testing it. You've got a lot of good progress ahead of you. You better start thinking of goals after 1000! I think you could go out and hit 1000 today, haven't seen anything in your max videos that says you couldn't.
    This^ You are running 5/3/1 exactly the way you should and that's training strength and power not testing maxes. Keep up the good work man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  38. Senior Member
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    Yeah guys. I feel the squats today, not as bad as i thought it would be though haha. I really bought into to concept of just consistent progression, and not trying to really rush things.. Just wish I would of bought into that model a couple years ago. 1000 will come, thats my first goal after that I dunno, maybe a 5 plate deadlift, 300 lb bench.
  39. Elite Member
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    Just set steady goals for yourself. Gain 25lbs on bench, 50 lbs on squat and dead every year. You'll probably get more than that at the start, less after a few years, but you make stead progression like that for 4 years and look at where your numbers would be. Insane. And it's likely you'll gain a lot more than that the first few years.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    ^ What Country said. The 5lb PRs as goals are good ones. Rep PRs are good ones. Random ones are good, too. Like, BW OHP like you said, I keep track of pause squat PRs, PRs with no belt, belt, belt and wraps, whatever I can think of. The more goals you set, the more you achieve, the more confidence you build, the better you attack the weight.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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