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

Feed up, drink some beers, and Pr tomorrow. Happy thanksgiving.
 
Thanks guys! Hope everyone had a good holiday!

Week 2 day D

OHP
105x4x8

Pendlay rows
185x5x8 (PR)

Incline DB press
65x4x8

Laterals
30x3x10

NG pull downs
140x3x10

EZ bar French press / curl (weight per side)
10x20,15,15 / 10x3x15

Plate front raises (drop sets)
45-35-25 x10,8

Super set each with
Mini band face pulls / tricep ext x20 each

Notes
Shoulders look like Dwight Howard's right now lol. Pretty good day. OHP was pretty easy. Easy PR on pendlays. No pain or discomfort in the pec these past couple lifts either. Super setting French press and curls for high reps pumped the hell out of my forearms pretty painful after that last set.
 
Week 3 day A

Squats
215x5x8

Deficit deads
275x4x8

Lunges
70x4x10

Good mornings
135x3x12

Notes
Back in the gym after the long weekend. Squats felt real good today, finally getting the "leg curl into the hole" cue down. Last set maybe RPE 7. On a personal note buried my uncle yesterday, he died on thanksgiving, only 55 years old. My dads twin too. So a little extra motivation going into today. Back to work tonight. Only working 2 nights this week then 5 days off.
 
Sorry about your loss man.
 
Week 3 day B

Paused bench
145x5x8

T-bar rows
3 plates x5x8 (PR)

JM press
115x5x8 (PR?)

Supinated grip pull down / DB curls
120x2x30 sec / 30x2x12

Mini band work
Face pulls x 75 reps
Triceps x 75 reps

Low incline DB fly isometric (stretch)
10x3x30 sec

Notes
Great lift today, everything felt good and strong. T-bar rows are coming along nicely, 3 plates was a little difficult a month or two ago. Form feels on point too. Added a set to all my main lifts this week, while increasing intensity. Liking the way things are shaking out so far.
 
All kinds of PR's. Nice work man
 
Week 3 day C

Deads
275x5x8

Front squats
185x8,8 155x8

Good mornings
205x3x8

Swiss ball pike
4x10

Planks
3x45 sec

Notes
Was still a little crushed from that squat workout. Lack of sleep the past few days didn't help either. Still hit my goal for the day on deads. Just dropped the volume a bit on accessory work. Not having that off day in the middle of 4 lifts sucks.
 
Powerful fronts man.
 
Lots of work there. That will contribute.
 
Just getting used to this different phase of training. Honestly feels so much different.

Week 3 day D

OHP
110x5x8

Pendlays
195x5x8 (PR)

Slight incline DB press
65x4x10

4 way DB raise (found on AM.com news tab)
15x2x8 each way

Lateral raises
20x2x10 25x10

NG pull downs
140x3x12

Mini band work
Triceps x 75 reps
Face pulls x 75
Straight arm single hand row x 50
Pull-a-parts x25

EZ bar curls (weight per side)
25x3x8

Notes
That was a good one, delts are smoked. Wanted to increase to 70 on DBs but those were in use so just kept it at 65 and hit sets of 10. A lot of good pump work. Weight was 215 this morning.
 
It's different, that's for sure. When I first made the transition from basically one all out top set and 2-3 back off sets to what I do now I was shocked how bad my work capacity was.
 
Strong penddlays man.
 
liftandswim said:
It's different, that's for sure. When I first made the transition from basically one all out top set and 2-3 back off sets to what I do now I was shocked how bad my work capacity was.
Click to expand...

Yeah I feel it. I'm slowly building it up. Jus increasing volume and intensity slowly over the course of the next several weeks.
 
Week 4 day A

Squats
225x5x8

Deficit deads
295x4x6

Lunges
80x3x10

Leg curls
95x4x12

Mini band face pulls / triceps
75 reps each

Notes
Good lift today. Squats are still feeling great. Girlfriend wants to start to come to the gym with me, figured she could do the same work as me, obviously at lighter loads.
 
Nice work, man.

And good to hear. Mine trains with me as well. You'll likely have to make some alterations in the beginning. Subbing in goblet squats or RDLs to teach proper movement patterns. Oh, and expect her upper body to be weak. My girlfriend can OHP the bar for 10 reps and she's ready to cry. Lol. We're working on it.
 
liftandswim said:
Nice work, man.

And good to hear. Mine trains with me as well. You'll likely have to make some alterations in the beginning. Subbing in goblet squats or RDLs to teach proper movement patterns. Oh, and expect her upper body to be weak. My girlfriend can OHP the bar for 10 reps and she's ready to cry. Lol. We're working on it.
Click to expand...

Pretty much my line of thinking. Yeah of course start real light. Take it slow.
 
My wife hasn't been in a while, but bench pressing the bar kills her. It's cute. lol
 
Week 4 day B

Bench
150x5x8

Rows
185x5x8

JM press
95x8 105x8,8 135x8

Curls
30x4x10

Pull down
160x4x10

Triceps mini band
100 reps

Notes
Paused closer grip on the bench still. Had the girlfriend with me too. She did great just as much volume as me. 40x5x8 on bench too lol.
 
Deads tomorrow. Ate a bunch of cookies at work today. Suppliers always bring in **** so we buy their ****. Vicious circle.
 
Cookies= PR's
 
Week 4 day c

Deads
295x5x8

Fronts
185x8,8 225x8

Leg curl
130x4x12

Notes
Short lift today. Just no energy really. Long week at work. OHP tomorrow. Deload begins Monday.
 
Week 4 day D

OHP
115x5x8

T-bar rows
145x5x8

Low incline DB bench
70x5x8

3 way delt raise
25x3x7 each way

DB laterals
20x15

Triceps cable work
100 reps

Notes
Good lift this morning. Weights all up from last week. Felt pretty good. Weight at 216 this morning.
 
8 reps on fronts isn't anything to call short.
 
Week 5 day A

Speed squat
275x3x3

Deficit deads
315x3 365x3 385x3 (7.5 RPE)

Lunges
90x3x6

Leg curl
125x4x12

Notes
Deload week. Put some weight on the bar and cut the volume down. Felt good. 70% and 80% for squats and deads respectively. Belt less. Bench tomorrow.
 
Pretty good belt less deficit work man. Just say no to lunges.
 
Week 5 day B

Bench
185x5 225x2x2 185x3 185x3 (lilly paused)

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225 2nd double

Pendlays
185x5 225x5 245x5

JM press
115x2x6 95x12

DB curls
25x15 30x2x12

Straight arm pull downs / tricep push down
50x3x15 each

Notes
Good lift today. Pretty much like yesterday, dropped volume and put a bit of weight on the bar. 225 felt real good despite not having really anything on the bar the past couple weeks. Really focusing on keeping tight and letting the weight push my shoulders down.
 
Week 5 day C

Deads
315x3 add belt 365x2 405x1 455x1

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315x3

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365x2

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405x1

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455x1

Front squats
185x3 225x3 add belt 275x1 (RPE 8)

Good mornings
185x8 225x8 add belt 255x6

DB swings
60x12 70x12 80x12

Planks
3x1 min

Notes
Pretty good lift today. Worked up to about 90% there on deads. 455 moved a little bit slower then I anticipated. Felt good and tight though. Belted up for a single on fronts too, went very well. Good heavy day, OHP tomorrow then off to PA with the girlfriend for the weekend. Back to regularly scheduled programming Monday.
 
Look at those big ole arms
 
Week 5 day D

Clean / press
135x5 155x3 185x1

Slight incline DB press
70x8 80x8 90x8

DB rows
100x3x8

Rolling tri
30x10 35x8 30x8

3 way shoulder raises
25x3x7 each

DB laterals / DB curls
20x3x12 / 30x3x10

Rope tricep / face pull
60x12 50x12,12 / 60x10 50x10,10

Notes
Excellent day here. 185 wasn't horrible for a single. Kinda surprised myself with 90x8 on DB press. Got a good pump going in the upper body today.
 
Week 6 day A

Squats
205x5x8

Deficit deads
225x4x10

Lunges
50x3x10

Notes
Quick session this morning. Gonna go back in for some bench work this after noon. Squeezing in these sessions before Christmas Eve and Christmas. Keeping volume at 40 reps for main work this week. Probably go to 42,45, and 48 in each of the next couple weeks. At least that's the current plan. Weight this am was 218.
 
Good lifting man. I hope I can get a session or two in before the feast as well.
 
Yeah I gotta work both days. So gotta get in the gym when I can.

Week 6 day B

BB incline bench
145x5x8

DB row
90x4x10

JM press
95x4x10

DB curls
40x10,8 30x10

Notes
Quick afternoon session. Flat benches were taken and I wanted to get in and out, so incline it was. Went pretty well. Probably do some flat DB work on OHP day.
 
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