bigger stronger faster with the help of 5/3/1
- Thread starter capo180
- Start date
capo180
Well-known member
Cycle 11 week 3 day B
Warm-up
Foam roll
Setting the shoulder
Banded shoulder mobility
Bench press
Warm-ups - barx10 95x6 135x5
Work sets - 185x5 210x3 235x3 (PR)
Lilly pause - 185x5,5
Invalid Link Removed 235
Incline bench press
135x8 165x8,8,5 135x8
Super set with
DB rows
80x8 80x4x10
3 rounds of
Low cable rows x12
DB tricep ext - 25x12
DB curls - 25x12
2 rounds of
Light band face pulls x15
DB shrugs 75x15
Notes
Superb day in the gym. Lots of good volume and 235 moved pretty well for a PR triple. 165 felt kinda heavy on inclines, Im not sure why I'm so weak at them.. Gonna continue working em just because they are such a weak point for me. Nice light volume work to finish off the day. My weight is somehow still stuck at 199. I drink a lot of water and eat at least 3200-3300 cals a day, might have to up that a bit though.
Warm-up
Foam roll
Setting the shoulder
Banded shoulder mobility
Bench press
Warm-ups - barx10 95x6 135x5
Work sets - 185x5 210x3 235x3 (PR)
Lilly pause - 185x5,5
Invalid Link Removed 235
Incline bench press
135x8 165x8,8,5 135x8
Super set with
DB rows
80x8 80x4x10
3 rounds of
Low cable rows x12
DB tricep ext - 25x12
DB curls - 25x12
2 rounds of
Light band face pulls x15
DB shrugs 75x15
Notes
Superb day in the gym. Lots of good volume and 235 moved pretty well for a PR triple. 165 felt kinda heavy on inclines, Im not sure why I'm so weak at them.. Gonna continue working em just because they are such a weak point for me. Nice light volume work to finish off the day. My weight is somehow still stuck at 199. I drink a lot of water and eat at least 3200-3300 cals a day, might have to up that a bit though.
capo180
Well-known member
cycle 11 week 3 day C
warm-up
general stretching
hip mobility
deads
warm-ups - 135x5 225x5 275x3
work sets - 315x5 355x3 400x3 (PR)
Invalid Link Removed (all work sets)
pause squats
135x5 185x2x5 205x5 225x5
good mornings
185x2x8 205x8 135x25
3 rounds of
leg press - 1@3pps 2@4pps x12
hanging striaght leg raise x12
back ext x12
notes
pretty darn good deadlift day.. first two sets were kinda blah, didn't reset after each rep and my knee angle got less and less rep after rep.. watched the vids before set 3 and realized that if i reset I'll get some more pop from the floor. those reps at 400 weren't pretty but at least they moved, and its my heaviest triple on 5/3/1 and probably ever. of course i can get behind the bar more and blah blah, but i got leg drive which is what i wanted today. the rest can be ironed out as i go. I apologize in advanced for the excessive bar humping before that 400 lb set, i for some reason set up double over hand at first, and had to reverse the grip, then hump some more haha. but i appreciate the help that everyone has given me the past couple weeks, things will only get better from here.
warm-up
general stretching
hip mobility
deads
warm-ups - 135x5 225x5 275x3
work sets - 315x5 355x3 400x3 (PR)
Invalid Link Removed (all work sets)
pause squats
135x5 185x2x5 205x5 225x5
good mornings
185x2x8 205x8 135x25
3 rounds of
leg press - 1@3pps 2@4pps x12
hanging striaght leg raise x12
back ext x12
notes
pretty darn good deadlift day.. first two sets were kinda blah, didn't reset after each rep and my knee angle got less and less rep after rep.. watched the vids before set 3 and realized that if i reset I'll get some more pop from the floor. those reps at 400 weren't pretty but at least they moved, and its my heaviest triple on 5/3/1 and probably ever. of course i can get behind the bar more and blah blah, but i got leg drive which is what i wanted today. the rest can be ironed out as i go. I apologize in advanced for the excessive bar humping before that 400 lb set, i for some reason set up double over hand at first, and had to reverse the grip, then hump some more haha. but i appreciate the help that everyone has given me the past couple weeks, things will only get better from here.
capo180
Well-known member
Cycle 11 week 3 day D
warm-ups
broomstick work
banded shoulder mobility
general stretching
overhead press
warm-ups - barx10 95x5 115x5
work sets - 145x5 165x3 185x1 (PR) 145x5
JM press
135x10,12,12,12
super set with
pull ups
10,12,12,8
3 way shoulder raises
20x2x8 (8 front, 8 side, 8 rear)
2 rounds of
straight arm cable row 110,130 x12
one hand cable row (iso-row? lol) 60,80x12
EZ bar curl 50x12
notes
pretty good lift today, only about 50 minutes too. another PR for the week. 185 really wasn't that bad, might have had a second in me. cable work really got the back pumped up pretty good. everything felt great today, dont really feel like i need a deload. feel like im starting to hit a good stride here thanks to increased calories and a little help from supps. will get cycle 12 going either friday or saturday.
warm-ups
broomstick work
banded shoulder mobility
general stretching
overhead press
warm-ups - barx10 95x5 115x5
work sets - 145x5 165x3 185x1 (PR) 145x5
JM press
135x10,12,12,12
super set with
pull ups
10,12,12,8
3 way shoulder raises
20x2x8 (8 front, 8 side, 8 rear)
2 rounds of
straight arm cable row 110,130 x12
one hand cable row (iso-row? lol) 60,80x12
EZ bar curl 50x12
notes
pretty good lift today, only about 50 minutes too. another PR for the week. 185 really wasn't that bad, might have had a second in me. cable work really got the back pumped up pretty good. everything felt great today, dont really feel like i need a deload. feel like im starting to hit a good stride here thanks to increased calories and a little help from supps. will get cycle 12 going either friday or saturday.
capo180
Well-known member
Thanks sir plate and a half!! I don't even know what a strong over head press is for someone my size, 185 seems pretty good though, trying to keep it moving into the 200s.
capo180
Well-known member
Cycle 12 week 1 day A
warm-up
hip mobility
ankle mobility
general stretching
squats
warm-ups - barx10 135x5 185x3 225x3
work sets - 265x5 285x5 305x5 (PR)
paused squats - 255x5 (3 count)
RDLs
135x10 205x8,10 235x6,8
lunges
barx8 65x8 85x6
BSS
barx8 85x8
notes
pretty good lift today. squats weren't to great though, my right hip was pretty tight throughout. still a rep PR on 305 up from 4 reps last time. RDLs felt great, really getting the glutes involved, 235 felt surprising light there, the grip just gets a little tired, might pick up some straps at some point. want to start doing a lot of lunges/split squats on squat days, actually with a bit of weight too, the volume will increase on these over the next few weeks as form gets better. been a while since I've done split squats.
warm-up
hip mobility
ankle mobility
general stretching
squats
warm-ups - barx10 135x5 185x3 225x3
work sets - 265x5 285x5 305x5 (PR)
paused squats - 255x5 (3 count)
RDLs
135x10 205x8,10 235x6,8
lunges
barx8 65x8 85x6
BSS
barx8 85x8
notes
pretty good lift today. squats weren't to great though, my right hip was pretty tight throughout. still a rep PR on 305 up from 4 reps last time. RDLs felt great, really getting the glutes involved, 235 felt surprising light there, the grip just gets a little tired, might pick up some straps at some point. want to start doing a lot of lunges/split squats on squat days, actually with a bit of weight too, the volume will increase on these over the next few weeks as form gets better. been a while since I've done split squats.
Duramaxhd
Well-known member
Good or bad thing?
rob112
Well-known member
I found in my weight gain from 165-215 that there are just certain sticking points where your body is like a "I don't wanna change, meh!" Same thing with when I first started exercising and went from 215(110% fat at this point)-165 where my body said "eat it you fatass bish!"
Loves a battlefield man
-I just invented that line
Loves a battlefield man
-I just invented that line
capo180
Well-known member
Haha yeah 200 is a sticking point for me forsure. As low as I get is about 180, I've never been above 200 except a day or two here and there. And D max I'm pretty consistent at 3300-3400, just went above and beyond that day hah. Went to a rib burn off yesterday. Had a half slab, pulled pork sandwich, corn muffins, and perogis.
capo180
Well-known member
Cycle 12 week 1 day B
warm-ups
shoulder mobility
general stretching
broomstick work
bench press
warm-ups - barx10 95x5 135x5
work sets - 190x5 200x5 215x7 blahh
lilly pause - 185x5,4
pendlay rows
135x10 155x8 175x8 195x6 215x5
super set with
incline DB bench
55x5x12
2 rounds of
3 way raises - 20x12,10
shrugs - 75x12,12
EZ bar curl- 60x12,12
notes
Don't really feel great, sinuses all stuffed up thepast 2 days or so.. a lot of pressure in there. bench wasn't grooving very well. really had to push for those 7 reps.. might still be a PR. from there I loosened up a bit, and got moving. nice heavy rows, 215 felt pretty darn heavy, took a bit of English to get those going. upper body is nice and pumped up. pretty good work out for how I'm feeling.
warm-ups
shoulder mobility
general stretching
broomstick work
bench press
warm-ups - barx10 95x5 135x5
work sets - 190x5 200x5 215x7 blahh
lilly pause - 185x5,4
pendlay rows
135x10 155x8 175x8 195x6 215x5
super set with
incline DB bench
55x5x12
2 rounds of
3 way raises - 20x12,10
shrugs - 75x12,12
EZ bar curl- 60x12,12
notes
Don't really feel great, sinuses all stuffed up thepast 2 days or so.. a lot of pressure in there. bench wasn't grooving very well. really had to push for those 7 reps.. might still be a PR. from there I loosened up a bit, and got moving. nice heavy rows, 215 felt pretty darn heavy, took a bit of English to get those going. upper body is nice and pumped up. pretty good work out for how I'm feeling.
capo180
Well-known member
Cycle 12 week 1 day C
warm-ups
hip mobility
tack and floss right knee
general stretching
TKE
deads
warm-ups - 135x5 225x5 275x3
work sets - 320x5 345x5 365x5
front squats
135x8 185x5,5
good mornings
185x8 205x6 135x12
deep paused squats (20-30 sec hold)
135x3x1
leg press
3 ppsx 5x8
hanging leg raises and planks to finish
notes
Pretty good lift. 320/345 were flying off the ground, kinda lost that momentum on 365 though form went south too, started stiff legging again. Still don't feel that great. wasn't feeling anything heavy after that. so i just did some long light pause squats, felt pretty good, don't really know if there is any real purpose to em, but a lot of TUT. right knee felt funny this morning but some quick flossing helped it out. i really gotta transfer my excel files over to my new laptop, to see if i PR and stuff. that might be a PR on 365, just because for a while i was barely making reps. OHP weds.
warm-ups
hip mobility
tack and floss right knee
general stretching
TKE
deads
warm-ups - 135x5 225x5 275x3
work sets - 320x5 345x5 365x5
front squats
135x8 185x5,5
good mornings
185x8 205x6 135x12
deep paused squats (20-30 sec hold)
135x3x1
leg press
3 ppsx 5x8
hanging leg raises and planks to finish
notes
Pretty good lift. 320/345 were flying off the ground, kinda lost that momentum on 365 though form went south too, started stiff legging again. Still don't feel that great. wasn't feeling anything heavy after that. so i just did some long light pause squats, felt pretty good, don't really know if there is any real purpose to em, but a lot of TUT. right knee felt funny this morning but some quick flossing helped it out. i really gotta transfer my excel files over to my new laptop, to see if i PR and stuff. that might be a PR on 365, just because for a while i was barely making reps. OHP weds.
capo180
Well-known member
Yeah that makes sense! get em a bit heavier like 185, sit there like 4-5 seconds and explode up, could see how they would help. thanks man.
capo180
Well-known member
Today was another healthy day of eating. 12 chicken wings and fries for lunch, then a 10 ounce chicken breast for a little snack, and a 16 oz ribeye and gobs of mashed potatoes for dinner.. Mint chocolate chip milk shake and grandmas peanut butter cookies thrown in between hahah.
capo180
Well-known member
Haha I used to try to eat real clean but it's hard to get in the calories I need by eating that way.. Ill usually eat pop tarts but some days I like donuts, milkshakes, ice cream to get in some more cals.
Cycle 12 week 1 day D
Warm-ups
Shoulder mobility
Foam roll
Glute stretching
Broomstick work
Over head press
Warm-ups - barx10 95x3 115x3 135x3
Work sets - 150x5 160x5 170x4 145x5
JM press
135x8,10,10,12,12
Super set with
Chin ups
8,10,12,10,10
Super set of
Snatch grip high pulls - 115x3x8
Single hand cable rows - 80x10 90x10 100x10
Alternating standing DB press - 40x8 45x8 50x8
Notes
Decent workout. Didn't make reps on 170. I've been really beating my self up on over head press.. So ill be resetting after this cycle. Probably going back to cycle 9 weights, then work back from there. Probably gonna keep everything else going at least for now.
Cycle 12 week 1 day D
Warm-ups
Shoulder mobility
Foam roll
Glute stretching
Broomstick work
Over head press
Warm-ups - barx10 95x3 115x3 135x3
Work sets - 150x5 160x5 170x4 145x5
JM press
135x8,10,10,12,12
Super set with
Chin ups
8,10,12,10,10
Super set of
Snatch grip high pulls - 115x3x8
Single hand cable rows - 80x10 90x10 100x10
Alternating standing DB press - 40x8 45x8 50x8
Notes
Decent workout. Didn't make reps on 170. I've been really beating my self up on over head press.. So ill be resetting after this cycle. Probably going back to cycle 9 weights, then work back from there. Probably gonna keep everything else going at least for now.
herderdude
Well-known member
About time you didn't go apeshït on some OHP. Still a good session, 170x4 is nothing to sneeze at.
capo180
Well-known member
Thanks man. Yeah about to hit the reset button on em.. It's just too heavy too often. It's causing my strength to peak instead of consistently gain.
rob112
Well-known member
This made me lol as Capo, your OHP has gotten freaking strong
capo180
Well-known member
Haha thanks rob. Yeah it's gotten strong out of no where, I was always pretty strong on Seated DB press, and have always had kinda strong triceps though.
And thanks Sean, that gives me something new to think about. 8/5/3 sounds pretty good. Plus I could always toss in a heavy joker type set. I thought today about going back to boring but big for assistance work. I want to at least back the weights off a bit and reset.
And thanks Sean, that gives me something new to think about. 8/5/3 sounds pretty good. Plus I could always toss in a heavy joker type set. I thought today about going back to boring but big for assistance work. I want to at least back the weights off a bit and reset.
CountryLiftin
Well-known member
You could back off training frequency too if you want to keep volume that day the same. All kinds of ways to change it up. I've pulled and squated 4-5 times each in the last 12 weeks and hit PRs in both over the last month; coming off an injury. The sessions I do are killer though. I need to catch up On your log and see exactly what you're dealing with.
Are you wanting volume just to switch it up or because your heavy OHP/other lifts are wearing you down?
Are you wanting volume just to switch it up or because your heavy OHP/other lifts are wearing you down?
capo180
Well-known member
I like being able to use 5/3/1 and squating and deadlifting weekly. I feel that more volume would be good though especially in my main lifts. I've just always thought build strength in those main lifts and use accessory work for volume. And the one way to get the volume at this point is to ether reset 5/3/1 back a couple cycles and do boring but big again, or do some higher volume version like 8/5/3 and hit jokers here and there.
rob112
Well-known member
Makes sense as your TM eventually catches up and becomes a max. Nothing wrong with a volume/hypertrophy block like CWS stuff there.
capo180
Well-known member
Cycle 12 week 2 day A
Warm-ups
Hip mobility
General stretching
Squats
Warm-ups - 135x3, 185x3, 225x3
Work sets - 285x3 305x3 320x4 (PR) 275x5
Some sumo and stiff legs with 135
Notes
Short workout today. Last two days at work have been hell. Not real physical but just stressful. Didn't really want to workout at all today, but needed too. My left glute has been giving me fits since deads last week. It got real tight on rep 4 of 320.. I easily had 5 in me if it wasnt for that. Just called it after some various light deads, nice PR on a sh!t day.
Warm-ups
Hip mobility
General stretching
Squats
Warm-ups - 135x3, 185x3, 225x3
Work sets - 285x3 305x3 320x4 (PR) 275x5
Some sumo and stiff legs with 135
Notes
Short workout today. Last two days at work have been hell. Not real physical but just stressful. Didn't really want to workout at all today, but needed too. My left glute has been giving me fits since deads last week. It got real tight on rep 4 of 320.. I easily had 5 in me if it wasnt for that. Just called it after some various light deads, nice PR on a sh!t day.
capo180
Well-known member
Cycle 12 week 2 day B
warm-ups
setting the shoulder
foam rolling
general stretching
broomstick work
bench press
warm-ups - barx6 95x6 135x5 185x3
work sets - 200x3 215x3 225x5,4 volume PR
lilly pause - 175x8
Invalid Link Removed 225x5
incline bench press
135x4x10 135x19 (rest pause)
super set with
DB rows
100x4x8 100x15 (rest pause)
straight arm cable row
120x12 130x12 140x12
super set with
face pulls
110x12 120x2x12
EZ bar curl
60x28 (rest pause)
notes
Very good workout today. Could of had more reps at 225 on that set, tied my PR, then hit one more set of 4 reps. did some rest pause work for the first time in a while, got a real good pump from that. weighed 207 this morning, so thats a PR too. ahah. taking the next two days off, then I'll hit some deads tuesday!
warm-ups
setting the shoulder
foam rolling
general stretching
broomstick work
bench press
warm-ups - barx6 95x6 135x5 185x3
work sets - 200x3 215x3 225x5,4 volume PR
lilly pause - 175x8
Invalid Link Removed 225x5
incline bench press
135x4x10 135x19 (rest pause)
super set with
DB rows
100x4x8 100x15 (rest pause)
straight arm cable row
120x12 130x12 140x12
super set with
face pulls
110x12 120x2x12
EZ bar curl
60x28 (rest pause)
notes
Very good workout today. Could of had more reps at 225 on that set, tied my PR, then hit one more set of 4 reps. did some rest pause work for the first time in a while, got a real good pump from that. weighed 207 this morning, so thats a PR too. ahah. taking the next two days off, then I'll hit some deads tuesday!
capo180
Well-known member
thanks bud. just trying to catch up to you and the rest of the strong mofos around here.
capo180
Well-known member
Cycle 12 week 2 day C
Warm-up
General stretching
Light band pull thrus
TKE
Deads
Warm-ups - 135x6 225x3 315x3
Work sets - 340x3 365x3 385x4 (PR)
SSB pause squat (2 count)
135x5 185x5,5,5,8 135x1 (20 sec pause)
Super set of
Leg curl - 100x12 110x10 90x21 (rest pause)
Back ext - 165x3x12
Leg ext - 130x12 140x12 110x21
Notes
Pretty good workout. Didn't feel particularly great this morning, worked 5 12 hour shifts in a row with the last being a daylight to midnight. 385 moved okay, focused on low hips and firing the quads off the floor, getting to the knees then firing the glutes hard to lock out. I'm getting better and when this technique gets ingrained a bit better I think my deadlift will start going up pretty quick.
Warm-up
General stretching
Light band pull thrus
TKE
Deads
Warm-ups - 135x6 225x3 315x3
Work sets - 340x3 365x3 385x4 (PR)
SSB pause squat (2 count)
135x5 185x5,5,5,8 135x1 (20 sec pause)
Super set of
Leg curl - 100x12 110x10 90x21 (rest pause)
Back ext - 165x3x12
Leg ext - 130x12 140x12 110x21
Notes
Pretty good workout. Didn't feel particularly great this morning, worked 5 12 hour shifts in a row with the last being a daylight to midnight. 385 moved okay, focused on low hips and firing the quads off the floor, getting to the knees then firing the glutes hard to lock out. I'm getting better and when this technique gets ingrained a bit better I think my deadlift will start going up pretty quick.
capo180
Well-known member
Cycle 12 week 2 day D
warm-up
banded shoulder work
general stretching
broomstick work
a hand full of snatches
over head press
warm-ups - barx10 95x6 125x3
work sets - 145x3 155x3 165x3 135x7,6
JM press
135x10 145x10 155x10 165x8 145x19 (rest pause)
super set with
chins
bwx8 +25x8,8,6 bwx17 (rest pause)
super duper set of
front raise - 20x2x10
side raise - 20x2x10
rear delt raise - 20x2x10
hammer curls - 20x2x10
notes
Pretty good lift today. Took the weight on over head press back 15lbs from where it was scheduled to be at. Was still kind of challenging as I wasn't feeling my best. Upper back is still pretty sore from yesterdays workout. super set was done more as a complex, didn't put the dumb bells down, painful upper back pumps from that.
warm-up
banded shoulder work
general stretching
broomstick work
a hand full of snatches
over head press
warm-ups - barx10 95x6 125x3
work sets - 145x3 155x3 165x3 135x7,6
JM press
135x10 145x10 155x10 165x8 145x19 (rest pause)
super set with
chins
bwx8 +25x8,8,6 bwx17 (rest pause)
super duper set of
front raise - 20x2x10
side raise - 20x2x10
rear delt raise - 20x2x10
hammer curls - 20x2x10
notes
Pretty good lift today. Took the weight on over head press back 15lbs from where it was scheduled to be at. Was still kind of challenging as I wasn't feeling my best. Upper back is still pretty sore from yesterdays workout. super set was done more as a complex, didn't put the dumb bells down, painful upper back pumps from that.
capo180
Well-known member
Cycle 12 week 3 day A
warm-ups
general stretching
hip mobility
squats
warm-ups - barx8 135x3 185x5 225x5
work sets - 265x5 305x3 340x2 (PR) 295x5
Invalid Link Removed (265,305,340)
pause deads (at knee 3 count)
135x5 185x5 205x2x5
out of time
notes
pretty good lift today.340 would have been a PR single, hit it for a nice solid double though. weights were moving really good today, i think 365 is in reach. pause deads were okay, really focued on speed off the floor, a nice solid pause, then squeezing the glutes hard and thrusting the hips hard.. banging a porn star hard
warm-ups
general stretching
hip mobility
squats
warm-ups - barx8 135x3 185x5 225x5
work sets - 265x5 305x3 340x2 (PR) 295x5
Invalid Link Removed (265,305,340)
pause deads (at knee 3 count)
135x5 185x5 205x2x5
out of time
notes
pretty good lift today.340 would have been a PR single, hit it for a nice solid double though. weights were moving really good today, i think 365 is in reach. pause deads were okay, really focued on speed off the floor, a nice solid pause, then squeezing the glutes hard and thrusting the hips hard.. banging a porn star hard
capo180
Well-known member
Cycle 12 week 3 day B
warm-ups
thoracic mobility
banded shoulder mobility
broom stick work
bench press
warm-ups - barx10 95x5 135x5
work sets - 190x5 215x3 240x2 (PR) 225x4
lilly pause - 190x5
Invalid Link Removed (240)
incline bench press
135x8 155x8 175x6 185x6 155x19 (rest pause)
super set with
pendlay rows
135x8 155x8 175x8 185x6 165x17 (rest pause)
3 rounds of
face pulls - 110/120 x 12
vbar pushdown - 120/140 x 12
lilly shrugs- 70x15
pec deck- 105x20, 120x15
super set with
reverse peck deck (rear delt) - 105x20 120x10
notes
pretty good workout today. 240 moved pretty well on rep one, rep two hit a wall half way up.. gotta start flaring better. was really focusing on pulling the bar out of the rack today, and getting my arch in my upper back. 245 is my heaviest single on 5/3/1 i think 255/260 would be where im at now. i can rep 225 pretty good now, hopefully i can push that to 7-8 reps in the next couple months. 185x6 is pretty good for me on incline. espeically after the amount of bench work i did.
warm-ups
thoracic mobility
banded shoulder mobility
broom stick work
bench press
warm-ups - barx10 95x5 135x5
work sets - 190x5 215x3 240x2 (PR) 225x4
lilly pause - 190x5
Invalid Link Removed (240)
incline bench press
135x8 155x8 175x6 185x6 155x19 (rest pause)
super set with
pendlay rows
135x8 155x8 175x8 185x6 165x17 (rest pause)
3 rounds of
face pulls - 110/120 x 12
vbar pushdown - 120/140 x 12
lilly shrugs- 70x15
pec deck- 105x20, 120x15
super set with
reverse peck deck (rear delt) - 105x20 120x10
notes
pretty good workout today. 240 moved pretty well on rep one, rep two hit a wall half way up.. gotta start flaring better. was really focusing on pulling the bar out of the rack today, and getting my arch in my upper back. 245 is my heaviest single on 5/3/1 i think 255/260 would be where im at now. i can rep 225 pretty good now, hopefully i can push that to 7-8 reps in the next couple months. 185x6 is pretty good for me on incline. espeically after the amount of bench work i did.