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

Cycle 14 week 2 day B

warm-ups
foam roll
t-spine mobility
first rib mobility
broomstick work
band pull-a-parts

bench press
warm-ups - barx5 95x5 135x3 185x3
work sets - 210x3 220x3 235x5 (PR)
lilly wide grip pause - 205x5

Invalid Link Removed (235)

incline db bench
70x8,8,8,8,12

super set with pendlay rows
135x8 155x8 175x8 195x6 215x6

2 rounds of
hammer curls - 20x10
lateral raises - 20x10
band pull a parts - 15

db rows
50x30

band pull a parts
30

notes
great lift today, set a goal and hit it, feels good when things go as plan. work was rough today, probably one of my worst days on the blast furnace so far. 12 hours of hot, physical work. and im the young strong guy so everything gets dropped on me lol. but besides work, 235 moved great, really happy with those reps. pendlays have kinda stalled, might go back to a different rowing motion for a while, to try to make some progress. gonna start doing one high rep set of db rows on bench as well, feels like those really burn up the arms and back.

ill catch up on everyones stuff tomorrow.
 
Nice ****ing set boss! Knowing how strong your shoulders are, I'd say there's a technical fault that's holding you back at the sticking point that availed itself on rep 5. Try pressing low next week and see if that doesn't help. Think about shoving yourself into the bench.
 
Awesome set Capo. I think with a handoff you could probably do 10-15lbs or so more for a solid 5. Making goals and smashing em!

And I didn't know young guys worked like that still lol
 
Great benching!


yeah - hand-offs would definitely add some - I never get to use a hand off, outside of a meet
 
liftandswim said:
Great work. Do you ever use a lift off? I do on my top sets and it helps tremendously
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Haven't worked with a handoff in a while, I kinda taught myself how to get heavy weight out of the rack pretty well, I agree it would help.

herderdude said:
Nice ****ing set boss! Knowing how strong your shoulders are, I'd say there's a technical fault that's holding you back at the sticking point that availed itself on rep 5. Try pressing low next week and see if that doesn't help. Think about shoving yourself into the bench.
Click to expand...

Thanks bud, I'll try, I've kinda lost that lowness since i increased my grip width. probably gotta get a better elbow tuck.

rob112 said:
Awesome set Capo. I think with a handoff you could probably do 10-15lbs or so more for a solid 5. Making goals and smashing em!

And I didn't know young guys worked like that still lol
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yeah the weight didn't feel to bad off the rack. I still got more in me. But I'm one of the few i guess. at my job im the youngest, i think the next youngest is 29, then like mid 30s. most guys are 40-50 years old lol.
 
Cycle 14 week 2 day C

warm-ups
foam roll
hip mobility
glute/priformis/TFL work
general stretching
banded pull thrus

deadlifts
warm-ups - 135x3 (paused) 225x3 (paused) 315x3
work sets - 355x3 380x3 400x4 (PR)
deficit (on plates) - 335x3,2

Invalid Link Removed (working sets)

front squats
135x5 185x5 205x3 135x8,12

SLDL
135x8 185x8,8

ab wheel
3x12

gliding leg curls
3x 10-15

notes
pretty good workout today. deads felt pretty smooth, 380 gave me an oh sh!t at first, but moved well. hit 4 reps on 400 up from a prev PR of 3 reps, probably had a fifth in me. front squats were not great today, thought i could hit 205 for sets of 5, dropped to 135 and got in some pump reps. forgot who linked me to those leg curls a while back, finally did them today, felt great in the hams, gonna keep em going, try and hit more reps each time with em.
 
capo180 said:
I'm starting to think it is. seems to always give me that extra boost lol.
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And now that it's in your head, you'll forever be weaker without it haha. The mind is a crazy thing. If I don't deadlift in my old, ripped up swimming hoodie I feel weaker.
 
Cycle 14 week 2 day D

warm-up
banded shoulder work
general stretching
band pull a parts

over head press
warm-ups - barx2x8 95x5 115x3 135x3
work sets - 145x3 155x3 165x5 145x5
Klokov press - 95x5

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CGPB
135x8 185x6,6,6,6

super set with

alternating HS pull down
2pps x8 2.5pps x6,6,6,6

2 super sets of
seated db cleans - 20x15
lateral raises - 20x12
hammer curls - 20x12

band pull-a-parts
20,20,20

notes
First workout on Max-out (barely 1 scoop), felt great.. felt real strong today, OHP went great. actually pressed with great form too, getting the weight behind my head. was surprised by my strength on CGBP every rep was fast and easy, i got real tight under the bar though and kept the back tight. gave me a little bit of practice for my next bench day. shouldas back and bi's to finish. mobility tomorrow night, squatz sunday night.
 
thanks man! my presses aren't always that great, i just had it today. felt real good to knock out those reps.
 
yeah gotta keep everything real tight, especially when you get to bigger weights.. maximal acceleration too, im always putting everything i got into the bar, not saying that anyone here doesnt. but even when im pressing just the bar or 95 lbs, im tight as shyt and the bar is flying.
 
Getting strong on the press man. I'm gona have to work mine again soon to get in shape for the log press. At least I can push press! Haha.
 
Thanks guys, I'll be happy when i can rep 185, still a ways away from that though.. Log clean and press seems like a challenge, wonder how it is compared to oly clean and jerk.
 
You're coming along.


It's more technique specific for me. I should be fine on the strength aspect. Middle weight does 180 for reps.
 
capo180 said:
Push pressing 180 doesn't sound too bad.
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Nah. That's why I said the fact it's a log is my biggest challenge now with technique. Also my bad shoulder though. Hoping to be 100 by then though.
 
Ohh sorry I misunderstood what you were saying lol.. as long as you get a little practice with a log i think you'll kill it man.

unplanned squat sesh today.

cycle 14 week 3 day A

warm-ups
hip mobility
general stretching
TFL/glute work

squats
warm-ups - 135x3 185x4 225x5
work sets - 280x5 315x3 355x2 (PR)
pausing out of hole - 185x5 225x5 255x5

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Good mornings
135x8 185x5 205x5 215x5

rack pulls (1st pin)
225x6 275x6 315x4

notes
Good workout especially for it being unplanned. I was gonna squat tomorrow but i have things to take care of after work so i wont be able too, and i didnt want to take extra days off. 355 wasn't too bad, depth was great.. hips rose a bit on rep two but i grinded it out. for my extra squats i was pausing just above the hole, I'd drop into the hole then come out a few inches and pause, then continue my ascent. nice short heavy workout. oh and mute the video if you dont want to hear jazz in the background or me yelling on rep 2 of 355 haha. bench press tuesday.
 
I broke my headphones a few weeks ago. Had to order a new pair before I move back. I love playing whatever I want on the system at Sherms gym. Way better than headphones.
 
CountryLiftin said:
I broke my headphones a few weeks ago. Had to order a new pair before I move back. I love playing whatever I want on the system at Sherms gym. Way better than headphones.
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Yeah usually I can as well, but guy was already there with his jazz.. I don't think he would of went for what I would if put on lol.
 
Lol! Probably not. All my guys are in their 40s so it's an interesting mix but we have similar tastes despite.
 
Nice looking squats man really like your piston like technique your second 355 was just a break down in form I know u had the power
 
Yeah I dunno might of just got loose or something coming out of the hole. First rep felt great though, still have more in the tank.

But I'm not picky with music, rock rap whatever I'm usually okay. But jazz in the gym is a different ball game...
 
I wouldn't consider that jazz lol it sucked


Killer squats man. You've hit a growth spirt in strength!
 
Cycle 14 week 3 day B

warm-up
T-spine work
1st rib mobility
broom stick work
banded shoulder work
band pull-a-parts

bench press
warm-ups - barx10 95x5 135x5 185x3
work sets - 195x5 220x3 250x3 (PR) 225x5,5 (matches a volume PR, RPE 8 and 9ish)

Invalid Link Removed (5,3,1 sets)

DB incline bench press
75x8,8,8,8,12

Pendlay rows
135x6 185x6 205x5 225x4,5

DB rows
60x50 (rest paused,little body English lol)

band pull-a-parts
20,15,15

notes
All kindzz of gainzz. hahha. no but really this was a great bench workout. really shoved myself into the bench on that last rep of 250, all pretty good reps. focused on breaking the bar in half, trying to get my tuck a bit better. looks like I'm hitting at the peak of my arch. that was the first time I've had 250 lbs in my hands on bench in my life, so I'm really happy with how I pressed it. my bench press confidence is starting to really increase. I took in a lot of cals and carbs yesterday, in the 3600-3700 range and about 450 grams of carbs, think it helped give me some energy today, even though i woke up kinda groggy.
 
As my grandma would say "this motha fuka is killin it yo!"


Okay she wouldn't, but I would lol awesome work capo
 
Nice session capo. And you had more in you too! You're getting stronger every week on bench press.

Jealous of your arch, I'm working on mine. Can't tell in the video, are your heels down?
 
You are killing it right now. I feel like this is one of those situations where all the work you have been putting in over the past year is "paying off". You've built a good base and now it is just taking off. Great work man.
 
liftandswim said:
Nice session capo. And you had more in you too! You're getting stronger every week on bench press.

Jealous of your arch, I'm working on mine. Can't tell in the video, are your heels down?
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Thanks man! But no my heels aren't down I'm on that balls of my feet, I was trying here to get my feet out a little wider, if i did a little hip work pre-bench i could probably get the feet down.

bolt10 said:
You are killing it right now. I feel like this is one of those situations where all the work you have been putting in over the past year is "paying off". You've built a good base and now it is just taking off. Great work man.
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Yeah, I remember when i was on my early cycles this guy would ask if i just work on form, cause the weight was obviously light. and i would just say that i always work on form, and I'm just working as my program dictates. But thanks man, the past couple years have just taught me that this is a long road. strength isn't build in days or weeks, its over the course of years.
 
capo180 said:
Yeah, I remember when i was on my early cycles this guy would ask if i just work on form, cause the weight was obviously light. and i would just say that i always work on form, and I'm just working as my program dictates.
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Screw that guy. Bet he's still benching the same #'s
 
haha yeah i just kinda laughed it off, haven't seen him in months.. he'd probably be shocked by my progress though :)
 
Awesome! You're in what I like to call the second wave of gains. First wave, noob gains, second wave is when you finally get comfortable with really good technique. That's a huge PR, and you repped it!
 
herderdude said:
Awesome! You're in what I like to call the second wave of gains. First wave, noob gains, second wave is when you finally get comfortable with really good technique. That's a huge PR, and you repped it!
Click to expand...

Thanks herder, you've helped me a lot with technique man. I just hope this second wave continues lol. As long as I'm eating and putting on weight it should.
 
Cycle 14 week 3 day C

warm-ups
lax ball
foam roll
gut mash (psoas ouchh)
hip/glute work
general stretching

dead lifts
warm-ups - 135x3 (paused) 225x3 (paused) 295x3
work sets - 335x5 380x3 425x2 (PR)
deficit - 225x5 275x6,5

Invalid Link Removed (work sets + 215 fronts)

front squats
135x5, 155x5 175x5 195x5 215x5

gliding leg curls
10,12,12,11

first two sets with
barbell lunges - barx8,8
last two sets with
barbell BSS - barx6,10

triple threats
10,12,15

super set with
side bends
45x15,15,15

notes
Great workout today. Deads went pretty good, 425 is my heaviest pull on record (10 lb PR), pretty decent double. i was kinda doubting that second rep for a bit but just kept pulling hard on the bar. this bar doesnt have much give too it, don't think that really helped me much. form on 380 was great, 425 not so much but its alright. best front squat effort since i got back to em. Then just a bunch of light work a longer workout than normal but i just felt good today.
 
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