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

liftandswim said:
Bet your triceps were pumped to high heaven after that superset. I like that idea.

Good benching too. Is that a PR?
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Triceps feel good. Looking back I've hit 230x7. But right now im not pushing my bench very hard, mechanics just aren't quite there yet. Probably 2-3 in the tank here.
 
Nice work capo. Take care of the bicep. You will be useless to you future ex-wife without it


I joke I joke haha


I got the compression cuffs 2.0 and they are pretty solid. Also, I like the TV tracking. I should get back to that more consistently.
 
rob112 said:
Olive oil is an easy thing that is pretty healthy for more calories. Make it extra virgin, not that slutbag olive oil. Like 130 calories a tablespoon.
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Yuck.

Done it before, that taste is too strong.
Duramaxhd said:
Right now I'm using karbolyn Intra and it mixes very well just in water but it's not cheap but if I were going to put it in a shake I would just crush up some oats
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Karbolyn is bomb, I'm using the blue razz watermelon intra. Taste is solid.

Oats are good, I put steel cut oats in uncooked when I drank shakes regularly. It was never an issue for me personally.

Could always just put some sugar or honey in it.
 
capo180 said:
Thanks man! Yeah I gotta get the arm figured out, just gonna keep working em.
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Strong benching capo!

Damn my bicep is starting to act up too during BP.

Curl the pain away?
 
Thanks guys on my way to the store now about to get some oats and toss em in. See what happens lol.

Cycle 1 week 2 day C
Warm-up
General stretching
Banded hip work
Hanging
Lunges

Deads
Warm-ups - 135x5 225x5
Work sets - 295x3 340x3 385x5
Down sets - 295x4x3

TV - 8,900 lbs

Front squats
135x5 195x6,6,6

Pause deads
185x6 205x6,6,6

Abs/single leg work

10 mins of 1 plate prowler pushing

Notes
Ahh back/hips were real tight this am. Tried getting em as loose as possible but deads were still rough. Everything else felt pretty good though.
 
Good work just thought cream of wheat could work as well this past weekend I mixed it with quest strawberry and cream protein and it was amazing
 
Cycle 1 week 2 day D

Warm-ups
Hangs
T-spine work
Band pull-a-parts
General stretching

OHP
Warm-ups - barx15
Work sets - 95x5 105x5 125x12
Down sets - 95x8,8 (ss w/ NG pull up - 10,10)

Incline DB press
65x8 75x8 90x6 55x12
SS w/
Hammer iso low row
1.5 pps x10 2x8 2.5x8 1.5x12

Laterall raises
20x12,12,12

Rower
5 minutes - 1175m (2:08/500 m)

Band pull-a-parts (hanging between sets)
20,20,20

Notes
Good quick workout today. Incline was taken so did DBs quite heavy. OHPs were flying at 125, even had to clean em into place. Rower felt 100x better than last week, feel like my conditioning is getting dialed in. Weight was 212 this am.
 
Nice ohp and DB Incline

U and I almost weight the same now but u bet your much leaner

Edit:what did we do for our shake today just curious
 
Nice pressing Capo.
 
Duramaxhd said:
Nice ohp and DB Incline

U and I almost weight the same now but u bet your much leaner

Edit:what did we do for our shake today just curious
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I'm a tall (6' 1") 212, pretty lean I guess. Can see the resemblance of abs still lol.

But oats/PB/milk/whey. The oats soaked for a while in there. Was pretty good!
 
Duramaxhd said:
I had about 40grams honey in my post shake today to go with my higher carb days
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That's not a bad idea, my sugar intake is always kinda high though, from milk/yogurt/fruit mainly. So I try not to do to many other simple carbs besides Gatorade intra workout.
 
capo180 said:
That's not a bad idea, my sugar intake is always kinda high though, from milk/yogurt/fruit mainly. So I try not to do to many other simple carbs besides Gatorade intra workout.
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Why?

Edit: I also already mentioned honey, so remember it was my idea. Way to notice bro.
 
capo180 said:
I dunno I just always thought over consumption of sugars was not good. Idk if there's any truth to that.
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Meh, everything you eat is broken down into sugar.

I'm not saying to replace all your rice and potatoes with table sugar, but it really isn't something worth stressing over unless your trying to step on the BBing stage in the next month.
 
Yeah I was misinformed I guess that there was a relation between things like diabetes and sugar, in healthier people.
 
Cycle 1 week 3 day A

Warm-ups
Banded hip series
T-spine work
Hangs
Lunges
General stretching

Squatz
Warm-ups - 135x5 185x5 225x3
Work sets - 255x5 290x3 325x5 (tied PR)
Down sets - 255x5,5

TV - 8,595 lbs

Block pulls (2 bumpers ~4inch)
225x5 315x5 365x3,3 (hold at lock out each rep for 3 count)

GMs
135x3x12

Ab wheel (SS w/ hangs)
3x10

Roman chair (paused at top/bottom)
3x12

Lunges
Bwx15

Notes
Good lift today, 290x3 is probably close to a beltless PR. 325x5 was pretty easy, 2 in the tank, sets up an easy PR on 3's day. Block pulls were rough, good grip work tho.
 
Nice PR!

Edit:

What's a roman chair?
 
capo180 said:
The ab thing, you rest your forearms on the rests with the back against the pad, then just pull the knees to your chest. Kinda like a hanging leg raise.
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Ah. I avoid that thing...
 
Thanks D-max and I usually don't touch it myself, but I was already dead and had some extra time so I hit em. Like anything else if your strict with em they can be some good work.

Bench press tomorrow!
 
Cycle 1 week 3 day B

Warm-ups
Hanging
T-spine mobility
General stretching
Band pull-a-parts
Lat warm-up

Bench press
Warm-ups - barx8 95x5 135x5
Work sets - 185x5 210x3 230x5
Down sets - 185x5,5 (paused)

TV - 6,065 lbs

Pendlays
185x5 195x6,6,6
SS w/
JM press
95x8,8,8,8

Pull downs (2 wide, 1 medium, 1 narrow, 1 extra narrow lol)
100x5x15

Push downs
12,12,8
SS w/
Hammer curls
30x12 35x10 40x8

Oly bar curls
20,12

Notes
Good lift today. Pretty quick too, just under an hour, everything nice and pumped. 230 pr is 7 reps so I'm a bit off from that. Still getting used to new form. Hopefully start hitting some PRs next cycle. JMs are getting better weekly, good mind muscle connection there too. Gains to come!
 
Cycle 1 week 3 day C

Warm-ups
Banded hip series
T-spine work
Hangs
BSS
Banded bw box squats

Deads
Warm-ups - 135x5 225x3 275x3
Work sets - 315x5 365x3 405x6 (PR)

Short red mini around feet paused deads
225x5,5,5

Front squats
135x5 205x6,6,6

Depth jumps
25 reps

Kneeling jumps
25 reps

Hangs

Prowler pushes
2 plates x1 lap x 6 (45-60 sec rest between laps)

Notes
Great workout today. 405x6 is a PR any way you cut it. Got in good position today, and pulled like hell. For whatever reason the short band chart wouldn't come up on my phone, so no idea the tension at the top. I'd say +80 or so though idk, could be off by a mile. They felt great. Everything beltless besides 405 deads, fyi.
 
Thanks man!

Looked up the band chart on the computer, and its about 60 lbs tension at the top, so something like 285 at the top.
 
Thanks rob! I was looking at the meet schedule and there's a USAPL meet pretty close to me in April, probably gonna go for it if I'm off.
 
Awesome deads man.

Jumps...

Jumps..
 
I don't know about the short band tension charts, man. They annihilate me. Perfect for bench and doubled over they're a widowmaker on deadlifts. It might be right though. 405 for six is an awesome set, congrats.
 
herderdude said:
I don't know about the short band tension charts, man. They annihilate me. Perfect for bench and doubled over they're a widowmaker on deadlifts. It might be right though. 405 for six is an awesome set, congrats.
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Yeah it is about 60 lbs.. Doubled would be insane lol, especially for paused deads. But thanks man!

Cycle 1 week 3 day D

Warm-ups
T-spine work
General stretching
Band pull-a-parts
Hangs
Light rows
Cleans/snatches with bar

OHP
Warm-up - barx2x12
Work sets - 100x8 115x5 130x10
Down sets - 100x10,8 (SS w/ NG pull ups - 8,8)

Incline bench press
135x6 195x5,5,5

Super set with
NG pull ups
8,8,8,8

Pull downs
100x10 120x8 140x8,8,8

SGHP
95x8 115x8,8

Rower
750 m (2:52)
750 m (2:56)

Notes
Great day in the gym today to round out cycle 1. OHP wasn't the best but ill take 10 at 130. First time doing SGHP in a while, 115 felt pretty light but I stopped em there. Most total volume I've done on pull ups in a while. The rower tears me up, trying to get more efficient on it each time, been doing more total volume on that each day this cycle while keeping the pace constant (2:00 /500m).
 
Cycle 2 week 1 day A

Warm-ups
Banded hip work
T-spine work
Glute activation
General stretching

Squats
Warm-ups - 135x5 185x5
Work sets - 225x5 265x5 300x10 (PR)
Down sets - 225x6,6,6

TV - 11,100 lbs

Good mornings
135x6 205x6,6,6

Ab wheel
3x10

Med ball twists
2x10

Deficit stiff leg deads
135x12 225x6,6

Notes
Great lift today. Had a little something extra tonight for sure. 300x10 is huge, not exactly sure of my last PR on 300. But I do know I hit 285 for 7 and 315 for 6. So this out does both of those. Not really sure what the heaviest 10 rep set I did last year, but it wasnt close to 300. Feeling pretty destroyed right now. I hit some single legged deads and attempted some lunges before the stiffys but those weren't happening lol.
 
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