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

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  1. Live in Cleveland Ohio. they just began rolling in a little bit ago.

    Yeah boring but big is truely boring lol, but it does work. It did help me get stronger and bigger.. hated doing 5 sets of 10 on squats and deads though.

    What I'm doing now is basically just one additional assistance exercise. i do a little bit of pump work after, but most of my work is just main lift and 2 accessories.


  2. Ahh I did live toledo now we are in blissfield Michigan

    I was just asking to see what your thinking was is all. if it works for u (which it apparently is based on progress in this log) then stick with it
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  3. Thanks man, yeah i plan to keep training this way just tossing in new things every once in a while. Try to keep things interesting lol.

    Cycle 4 week 3 day A

    warm-up
    lax ball
    foamroll
    stretching

    squats
    warm-ups - barx8 135x5 185x3
    work sets - 215x5 240x3 270x4 185x3 (pause)
    http://www.youtube.com/watch?v=3OEitGp2hOk

    front squats
    115x3x12 95x2x15

    SLDL
    115x2x15 135x8 185x2x3

    Jump sqauts
    BWx8 barx8
    super set with
    lunges
    BWx2x10

    notes
    Decent lift today. I need to push my knees out a bit harder on squats, 270 didn't feel that great today. Reps were okay. 12-15 rep front squats are horrible. tried to do the same volume on SLDL but just couldn't fathom doing that again. did jump squats and lunges today, haven't done either in a while. Benching tomorrow, my 1 weight is 205, probably stop at 6-7 reps and go for 225-235.. see how it goes.

  4. Cycle 4 week 3 day B

    Warm-up
    foamroll
    lax ball
    raises with 5 lb plates
    stretching

    bench press
    warm-ups - barx8 95x5 135x3
    work sets - 160x5 185x3 205x6 185x2x3 (paused)
    http://www.youtube.com/watch?v=tYnvsOfAass

    incline db bench
    55x3x12 45x12

    db row
    60x3x12

    kroc rows
    110x10 85x15

    v bar push down
    110x20 130x20
    superset with
    cable curl
    80x2x20

    face pull
    80x3x20

    band pull-a-parts
    60 reps

    notes
    decent workout.. fasted weight this morning 191.2. not too happy with my bench press today. Unracked 225 and just put it right back, got a little kink in my neck which threw me off. decent work on everything else.. really need to strengthen my upper back, heavy kroc rows are now on the agenda for every bench day.

  5. Nice work man. Definitely build that upper back . Try some pendlays .. Great for the upperback! Would be doing them more often if my lower back wasn't an issue.
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  6. Good idea man thanks. Ill Toss some in on my next bench day.

  7. Quote Originally Posted by capo180 View Post
    Good idea man thanks. Ill Toss some in on my next bench day.
    "Some" as in 5 sets worth!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. of course 5 sets. 5 heavy sets.

    cycle 4 week 3 day C

    warm-up
    lax ball
    foam roll
    stretch

    deads
    warm-ups - 135x6 225x5
    work sets - 265x5 305x3 335x6
    sumo - 225x3x3
    http://www.youtube.com/watch?v=6SlH_70DIYQ

    good mornings
    115x5x12

    a bunch of core and face pulls with a avg. band

    notes
    decent workout today. i took 225 to lightly, didn't have my tris flexed and i really felt it in my bicep. beyond that and ron colemans cousin yelling light weight in the back round every 30 seconds it was a pretty good lift lol.

    Is there any good substitute for good mornings outside of GHRs (dont have the equipment) and SLDL (already doing them)?? feel like i should switch that up at somepoint.

  9. Nice session. Deads are moving on up.


    You could RDL. They are basically a GM holding the weight.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  10. Thank you sir good idea!

    Cycle 4 week 3 day D

    Warm-up
    Banded shoulder work
    Stretching
    Cleans with bar

    OH press
    Warm-ups - barx8 95x5
    Work sets - 120x5 135x3 155x3 115x6 95x10

    CGBP
    115x2x12 135x8 155x6 175x6

    Chins
    4x10 1x12

    Avg band face pulls
    4x12 1x15

    L raises
    10x2x10

    Notes
    Pretty good workout today. OH press days are starting to get a bit heavy, gonna start to do some extra sets like today to try to strengthen the shoulder some more. Close grips felt light today. Shoulder felt really loose from the band work.

  11. Nice job
    Shoulders have been my weak point ive reset them twice cutting my calories probably doesnt help that should end soon thou

    I see on another site jim said a lot of guys are having good luck with 5 forward 3 back in the cycles I may try that if my progress seems to slow on any lift

  12. Yeah I've just never really pounded OH press before at all hah. Ill keep the 5 forward and 3 back in mind for if/when I don't hit my reps.

    I'm gonna get my self some oly shoes, a belt, and maybe some bands for Christmas.. Hopefully somewhere has some Black Friday specials hahah.

  13. Cycle 5 week 1 day A

    warm-up
    stretching
    lax ball

    squats
    warm-ups - barx8 135x5 185x3
    work sets - 220x5 235x5 250x6 (pr) 225x6 185x8
    http://www.youtube.com/watch?v=nfvnXisJ7zk

    RDLs
    135x2x8 185x3x6

    leg press
    2ppsx3x12 3ppsx2x8

    DB walking lunges

    30x2x8

    notes
    Decent workout today. would of liked to hit 7 on 250, didn't have my usual aggression in the gym.. Everything moved a bit slow. work is kinda messing with my sleep i work swings and I get maybe 5-6 hours max sleep a night. kinda hard to make progress with that, but Im gonna keep at it. prev rep record on 250 was 5 reps. RDLs were fun, nice slow negatives, really burning those hams up. forearms had fun with those as well. leg press nice and wide, working the hips mostly instead of the quads, felt good. 250 felt a lot worse then it looks in that video, maybe i was just being a sissy, should of hit 7..

  14. Cycle 5 week 1 day B

    warm-up
    foam roll
    lax ball
    stretch
    banded shoulder warm-up

    bench press
    warm-ups - barx10 95x8 135x5
    work sets - 165x5 175x5 190x10 (PR) 175x6 155x8

    db bench
    50x3x12 (60x8,6 paused)

    pendlay row
    135x2x8 165x2x8 185x5

    band face pull 3x15
    super set with
    band pushdown 3x15

    band pull-a-parts 50 reps

    notes
    Great workout today. Bench felt real good, found a video on elitefts about bench grip. I sometimes have the problem of my wrist rolling backwards when i press, the different set up seemed to help. http://articles.elitefts.com/trainin...ch-press-grip/ .. also they got a good sale going on, i ordered some bands and wrist wraps.. bands are 50% off and wraps are 40% off i think the sale ends tomorrow. pendlays were good, got pretty good explosion off the ground, might get some video of them next week to check out my form. prev 190 rep record was 9 reps, today got 10!

  15. Nice PRs dude!

  16. Your squats are starting to look much better than before dude. Youre breaking parallel and you're staying tight. You might benefit with some Olympic shoes with that width of stance. Everyone is different though. If that's good for you and you have good ankle mobility and your knees aren't hurting, then you'd be fine without them.

    Try keeping your elbows more underneath the bar. They flare back when your butt comes up a bit too fast. In return, your chest falls a tad, which is why it's difficult getting your hips back underneath you. Elbows down, drive back into the bar, big chest, and that should help your torso out. You'll figure out your own cues with more time.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Sean gave you awesome advice. Just something else to add that helps me personally is really focussing on breaking at the hips first. This helps me sit back better and have the chest in a more advantageous position to finish the lift.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Thanks guys.

    Thanks for the advise Sean, that makes a lot of sense. gives me things to work on for my next squat day. Gotta really force those elbows forward to keep more upright. should stop me from turning a squat to a good morning. Im gonna be getting some adidas oly shoes here soon to give me some footwear to squat in sometimes my knees give me a fit, possibly try to deadlift in em too, if its uncomfortable ill get some chucks.

  19. Quote Originally Posted by capo180 View Post
    Thanks guys. Thanks for the advise Sean, that makes a lot of sense. gives me things to work on for my next squat day. Gotta really force those elbows forward to keep more upright. should stop me from turning a squat to a good morning. Im gonna be getting some adidas oly shoes here soon to give me some footwear to squat in sometimes my knees give me a fit, possibly try to deadlift in em too, if its uncomfortable ill get some chucks.
    I'm gonna grab the Addidas from EFS as well. Wei Rui, VS, Pendlay Dowin and Again Faster make decent Oly shoes too.

    I wouldn't deadlift in them. I'd rather go barefoot with conventional than a heal. Olympic lifters wear them obviously, but setting up for a cleaning portion of a lift is different than setting up a deadlift. Although, @Torobestia pulls a crap load of weight in an Oly shoe, so maybe he can elaborate more.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. I want a grab some too I think. Which Adidas are you getting?

    I pull in a heeled shoe also, and hate everyone I try w my chucks....
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  21. Power Perfect II if I can't find the older version anywhere
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. I want the mark bell Rebox
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  23. Quote Originally Posted by Sean1332 View Post
    I wouldn't deadlift in them. I'd rather go barefoot with conventional than a heal. Olympic lifters wear them obviously, but setting up for a cleaning portion of a lift is different than setting up a deadlift. Although, @Torobestia pulls a crap load of weight in an Oly shoe, so maybe he can elaborate more.
    There's no science to it on my end, it just feels so much better pulling in a heeled shoe. And I didn't commit to it until I saw Misha Koklyaev do it. Once I saw him pull with them I knew it was probably ok, haha.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  24. I wish I could afford nice shoes... lol
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  25. Capo did u order the pro band pack from elitefts?
    I think I mite pick some up tomorrow not sure what to get seems like a good place to start thou

  26. O and happy thanksgiving

  27. Yeah I'll try pulling in em and see what happens lol. If I helps I'll keep with it, if not ill do something flat soled.

    And I got the mountain dog pack. I don't really need the heavier bands. I can't really use em, unless I'm doing reverse band stuff (which I don't plan on doing). I can get creative with the mini bands and use em on different things, maybe for speed work here and there and to hit tris, face pulls, pull a parts.

    Happy thanksgiving to everyone! Have a good day and enjoy time with family and friends!

  28. Average and strong bands are also great tonuse for stretching.

    And happy thanksgiving to you.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  29. Happy Thanksgiving!!

  30. Thanks guys! Thanksgiving was great, ate a bunch of food, spent time with family.. thats what its all about. ordered my adidas powerlift 2 shoes this morning!

    cycle 5 week 1 day C

    warm-ups
    stretching
    lax ball
    band pull-a-parts
    couple cleans with 135

    deadlift
    warm-ups - 135x5 225x5
    work sets - 275x5 290x5 310x10 (PR) 275x6 225x8

    front squats
    135x2x8 155x8 175x5 185x5

    banded ab work 75-100 reps

    back extension 110x25

    notes
    Good workout today. felt real aggressive in the gym, which helps a lot when doing 300+ for reps haha. forearm feels a little sore still from work tuesday night. thats probably a PR for me on front squats. focused on pushing the knees out wide on those and sitting back. getting well bellow parallel.
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