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

liftandswim said:
Any PR is a good PR lol
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That's the best one to get lol. I was 190ish for so long and I was stuck basically.. Well I had it in my mind that I was stuck below 200 for life. Until I discovered the magical wonders of food! I wish I figured that out in high school, but whatever.
 
capo180 said:
That's the best one to get lol. I was 190ish for so long and I was stuck basically.. Well I had it in my mind that I was stuck below 200 for life. Until I discovered the magical wonders of food! I wish I figured that out in high school, but whatever.
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Same. I was 165-75 in my swimming days. Now I'm sitting at 200. All it takes is a consistent caloric surplus. I've been lucky in that I've put on minimal fat. Gains keeps rollin'
 
Man, **** you guys. :biglaugh: I downloaded myfitnesspal today to get unfat.
 
I'm just trying to look like I can lift and maximize strength through better nutrition. I feel like if I got even moderately lean, I'd be within cutting distance of 198.
 
Duramaxhd said:
I definitely think if u leaned out u would easily get 198 np
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Yeah, trust me, I'm not that lean. Its a matter of maintaining strength at a lighter bodyweight, even if I keep most of my muscle mass. Any weight is good weight when you're trying to squat big.
 
Well got back from Vegas today.. Sadly didn't win anything, but didn't lose much either. So it's all good. Feel like I lost some weight though, I'll be back in the gym tomorrow.
 
Haha I hit the buffet twice while I was there, I didn't actually lose weight I was 210 this morning.. I just kinda felt like I did. Probably just from not working out. I didn't realize how expensive everything there was going to be, the buffets that we went to were 25$ a person. It's a good time though for sure.
 
capo180 said:
Haha I hit the buffet twice while I was there, I didn't actually lose weight I was 210 this morning.. I just kinda felt like I did. Probably just from not working out. I didn't realize how expensive everything there was going to be, the buffets that we went to were 25$ a person. It's a good time though for sure.
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Glad you had a good time!

Vegas is like NYC for me - a short visit would be fine, but I wouldn't last too long...
 
Yeah I agree it's a nice 3-4 day trip that's about it.

Cycle 16 week 2 day A

Warm-up
Banded hip series
hip mobility
general stretching

squats
warm-ups - 135x5 185x3 225x3 275x3
work sets - 315x3 335x3 350x3 (PR)
belt less work - 295x3,3 (PR?)

Invalid Link Removed (350x3)

beltless speed deads
warm-up then 315x3x2

unilateral leg work, abs, and lower back.

notes
Pretty good first day back in the gym, my squats weren't grooving at all. I lost tightness pretty bad on that last rep, lower/mid back is feeling that pretty good right now. I felt it during my deads too, so i just kinda called it there. and did some light work. should be okay, no pop or anything. my lower back is probably pretty well developed from stiff legging my deads so often lol. I'll catch up on everyones logs at work tomorrow, I'm way behind im sure haha.
 
That last rep was interesting lol. On the plus side, you keep tightness and you squat that rep through the roof because despite shimmying on the way up you maintained some good bar speed IMO.
 
I agree with L&S still good speed but it looked as thou u were not pushing your knees out. It's hard to come back and be perfect right away imo
 
Yeah I just lost my back there for a second. Once i got my legs back under me it moved quick though. I was having problems yesterday for sure, had to knock some rust off.
 
Is that a new dance move capo? Pick that up in Vegas?

Haha. Keep up the good work man. We all have those days.
 
As you get to weights that are heavy for you it gets harder to maintain tightness, that's all. These are the first squats I recall looking like a challenge for you haha.

Making great progress Capo, and very nice recovery. You started going turtle and were like "I'm a puma y'all."
 
haha thanks man. yeah thats the first time I've gotten that out of position on a squat in some time. hopefully just a little technical rust, and the fact that i havent done anything active at all outside of walking in the last week. that set cacluates a 385 max, which is probably some what close to were i am now, I hit 365 pretty easily last cycle. I'd love to get 405 by years end tho.
 
capo180 said:
haha thanks man. yeah thats the first time I've gotten that out of position on a squat in some time. hopefully just a little technical rust, and the fact that i havent done anything active at all outside of walking in the last week. that set cacluates a 385 max, which is probably some what close to were i am now, I hit 365 pretty easily last cycle. I'd love to get 405 by years end tho.
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I'm sure you'll get that before year's end man, keep it up!
 
Thanks man! my squat seems to be building pretty quickly still, plus I'm still gaining body weight. The closer I get to 215 the more realistic 405 becomes. I'm pretty confident that I'll get it though.

Cycle 16 week 2 day B

warm-ups
foam roll
T-spine mobility
banded hip work
1st rib mobility
broomstick work
band pull-a-parts

bench press
warm-ups - barx5 95x5 135x5 185x3
work sets - 215x3 230x3 245x2,2 (volume PR)
paused (2ct) - 205x4

Invalid Link Removed (work sets)

incline DB bench
70x8,8,8,10,10

super set with

DB rows
100x10,10,10,10,10 (volume PR)

bi's / tri's / band pull-a-parts

notes
Felt pretty good going into the gym. warm ups felt great. just something about 245 today, just didn't feel confident under the bar. should of probably got a spot on that set, woulda had 3 i think. my lower back was still pretty fried, didn't really want to work out tonight but I'll be busy tomorrow, and i want to hopefully squeeze in my last two workouts for the week before i leave for chicago weds. very happy with my rows today, keep em pretty strict because my back was sore, thats also why i didnt do pendlays.
 
yeah thats why i just kinda laid there after i racked the bar, thinking wtf did you do that for lol.. the 3rd rep was there forsure, would of been a bit tough maybe but i would of had it.
 
capo180 said:
yeah thats why i just kinda laid there after i racked the bar, thinking wtf did you do that for lol.. the 3rd rep was there forsure, would of been a bit tough maybe but i would of had it.
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I lol'd at that part of the video. You perked your head up and looked kinda confused
 
yeah i really was haha.

cycle 16 week 2 day C

warm-ups
banded hip series
hip mobility
general stretching
banded wall squats

deads
warm-ups - 135x5 225x3 315x3
work sets - 370x3 395x3 415x2,1 365x1

Invalid Link Removed (5/3/1 sets)

deficit deads
315x4 275x5,5,5

front squats
135x6 185x6 225x4,4

good mornings
135x8 185x8

straight leg deads
185x8 225x8

planks / 6 inches
1 min/ 1 min x 3 sets

db swings
75x8,8

notes
Decent workout, probably should of got that 3rd rep. weights were sliding everywhere, got me out of position on the second one pretty bad. back was still kind of sore this morning from squats a couple days ago. i really hope that next week goes better, this one hasn't been that great. i gotta stick to deficits, cause i really suck at em. GMs and SLDLs felt odd on the back so i cut those off. i need to be quicker in setting up, as the weights get heavier i get slower, i think that wastes some gas. i need every rep to be the same, especially set up wise.
 
Deficits suck but are good are getting that leg drive in high gear. Just don't do freakishly high deficits conventionally bc it may not carry over. Solid pulling on not you're best day so that is progress sir.
 
Thanks guys, I just do em off of plates so like 1.5 inches or so. Just really need to get more power off the floor.
 
Thanks man! This is kind of an off week, just rushing workouts today was my 4th in 5 days. Got back from Vegas Thursday and I'm leaving for Chicago tomorrow.

Cycle 16 week 2 day D

Warm-up
Band pull-a-parts
Foam roll
T-spine work
Broom stick work
Chin ups

Over head press
Warm-ups - barx5 95x5 135x3,3
Work sets - 150x3 160x3 170x3 145x5

Floor press
135x6 185x6 225x4,4 185x5 (max legal)

Super set with
Pull ups
8,10,10,10,10 (volume PR)

2 super sets of
T-W-Y-I x 1 min
EZ bar curl - 70x8

3 super sets of
Lateral raises - 20,25,25 x10
Band pull-a-parts x 20

Notes
Pretty good workout. Over head press and floor press didn't feel great though, probably just from cramming in workouts this week. Leaving tomorrow so I won't be in the gym for the next 3 days, but I could probably use that at this point lol. Upper back is pumped to the max right now, looking all kinds of Jay cutler and shytzz.
 
Cycle 16 week 3 day A

warm-ups
banded hip series
hip mobility
general stretching

squats
warm-ups - 135x5 185x5 225x3 255x3
work sets - 295x5 330x3 370x1 (PR) 315x2
pin squats (pin 9,parallel) - 135x3 225x3,6

Invalid Link Removed (5/3/1 sets)

pin pull (just below knees, pin 2)
135x5 225x5 315 + red mini x3 365 + mini x1,3 275+mini x8

3 super sets of
leg press 3pps x12,12,15
planks - 1:15 each set
hanging leg raise - 12per set

notes
Great lift today, got a nice PR. don't think my squats were as good as they could be. i was a bit slow on my 370 decent. just felt heavy haha. if i decent quicker that rep is easier, just because i would get some bounce out of the hole. Shoulder got alittle pinch in it which limited me on 315. first time pin squatting, might try to do that a little more often, i kinda suck at em. I'm guessing that the band gave me about 45 lbs of tension at the top, going off of the elite fts chart. 365 wasnt to bad, the first set i tried going double overhand, weight was slipping. but second set 3 reps was pretty easy. that last 1:15 plank was rough haha, just looked at my phone like is it over yet.
 
Pr look good slight stall but only a moment but soild

Nice looking session as well

That the exact spot where I slow down as well
 
thanks man yeah its that spot right before I'm in position to throw the hips forward and lock my glutes. I wonder where a balanced squatter with semi perfect technique fails at? Well the most common spot i guess.
 
I don't know I'm hoping this box squatting will help with that sticking point I've been known to basically stop there then all of a sudden shoot up
 
i haven't box squatted enough to see anything from em myself. I'm going to try to do pin squats, see if they can help me with power out of the hole,to hopefully blow through that sticking point. I don't know what else to do honestly, I can't pin point the muscular issue.
 
Most people slow there. It's a force curve thing. I'd say you are about a 4 plate squatter bc I think you moved that pretty well. Nice work capo!
 
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