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

Week 6 day C

Deads
265x5x8

Front squats
175x4x8

Leg ext
3x12

Leg curls
3x12

Notes
Went into work this am for an easy 8 hours. Still pretty sore from yesterday's sessions. Legs felt better than upper body did tho. Slow moving thru front squats, every set was fairly difficult. Hitting squats and deads back 2 back days is rough. OHP tomorrow.
 
Yeah I usually do but this week is 4 sessions in 3 days. Just happy I made it thru deads today. Not sure I could of hit this type of volume on consecutive days a couple weeks ago.
 
Same day beats one day after the other BY FAR!
 
Week 6 day D

OHP
105x5x8

T-bar rows
3.5 plates x4x8

Flat DB bench
70x5x8

Laterals
25x4x12

Front raises
30x3x10

EZ bar French press (weight per side)
10x10 20x8 25x3x8

Face pull / rope tricep
50x3x15 each

DB hammer curl / band pull-a-parts
30x4x10 / 4x20

Notes
Woof. Last one for the week. Might get in the gym over the weekend, but probably won't. OHP was easy work. Flat DB press was a surprise, wasn't sure what I was gonna be able to do here. 70s went very well. Rest just shoulders/tris/bis pump work. Have a merry Christmas guys!
 
Holding bw at 218 lbs as of this am as well. My goal was to end the year at 217. So pretty much there. Also just eating naturally not stuffing my face or doing a strict cal count. So I'll take it!
 
capo180 said:
Holding bw at 218 lbs as of this am as well. My goal was to end the year at 217. So pretty much there. Also just eating naturally not stuffing my face or doing a strict cal count. So I'll take it!
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Sounds like you got a good balance. I need to find that eventually. I have to track or I fluctuate too much
 
Me, too. If I don't monitor every calorie going in I either overdo it or don't get a good macro balance.
 
Back at it yesterday.

Week 7 day A

Squats
225x3 295x2
215x6x7

Good mornings
135x10 185x10

Deficit deads
245x6 275x3x6

Lunges
80x3x10

Leg curls
125x3x12

Notes
Easy work. Increased volume to 42 working reps. Also added a little over shoot before those reps. Glutes and hams are feeling it this morning. Benching in the afternoon.
 
Lots of volume there brutha.
 
Thanks bros. yeah slowly increasing over the next couple weeks. See what happens!

Week 7 day B

Paused bench
185x3 205x3 225x3
150x6x7

Rack rows (dead stop bottom pin)
155x8 175x8 185x8 205x8

JM presses
105x4x10

DB curls
30x4x10

Various upper back and tricep cable work ~70 reps each

Notes
Another good day. Worked up some easy triples. Felt light, I like it. Still a thumb away from smooth, straight line presses. Slightly different rows today, real strict here. Then just pump work.
 
I like that same hand position on bench.
 
That's almost my CG. I'm maybe an inch tighter. I bring my grip out to ring finger on the rings for my "competition" grip. Honestly, I prefer CG. I'm just stronger out wide.
 
I'm not a rested thumb, but an extended thumb away
 
liftandswim said:
You're better off in the long run anyway. Benching out wide isn't so great for your shoulder/bicep/pec health.
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Yeah, every now and then I play with wider but it doesn't feel good
 
Yeah I was at ring finger myself, may go back at some point. But this works just fine for volume work. I'm also probably just about as strong a thumb away vs ring on ring.
 
Week 7 day C

Deads
Work up 315x3 385x2
275x6x7

Fronts
205x3x6 165x12

RDLs
205x4x10

Lunges
90x3x8

Planks
3x45 sec

Notes
Another great day. Another week with no rest between sessions. Still pumped the volume up. About half way thru the planned 15 weeks. Thinking about another 5 weeks. See how things continue, but this is going great so far. Woke up at 215, got a bit of stomach flu, so I've dropped a couple lbs. I'll catch it back up soon.
 
Duramaxhd said:
Nice reps on deadlift man makes me tried reading it
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Thanks dude. Hoping to get my volume up there with yours one day!

Week 7 day D

OHP
Work up 135x3 155x3
110x6x7

DB rows
100x5x8

DB low incline bench
75x4x8

DB laterals
30x4x10

Rear delt raises
20x4x12

Front raises
25x2x10 .. Spent

Notes
Good lift today. Weight back up to 217. Slept like **** last night. Wasn't expecting much from this lift, but it turned out great really. Had some elbow pain post bench day, so stayed away from any real direct arm work. Most of my main work is pretty much volume PRs every time in, not listing it though, just cause this is completely new training for me. 155 was RPE 7ish, moved very well for 80%. Hope everyone has a enjoys their New Years and stays safe.
 
Happy New Year man!
 
RegisterJr said:
Happy New Year man!
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Thank you sir! Hope you and your family had a good New Years!

Week 8 day A

Squats
Work up 255x3 285x3
225x5x9

Block pulls (~2 inch)
225x6 275x6 add belt 315x6 365x6

Leg curls
110x4x10

Leg ext
175x4x10

Notes
Good lift today. Quads were super pumped after squats, tried deficit deads and it wasn't gonna happen. So just rolled the weight onto 45 lb plates, and did some ~2 inch block pulls. Realized I kinda suck at these. Probably keep em around, as I've never worked them, and squat volume is getting high. Did some BSS and single leg deads pre squat so just went to some east volume work after block pulls.
 
Using block to diminish leg drive on deadlift has had a profound effect on me. I think you'll like it as well. Your main lift volume is getting wild!
 
Yeah I'm at about my upper end for volume. It's all pretty light, but my fitness has improved a lot. But yeah 365 moved like molasses, didn't feel horrible but just couldn't get anything on it.
 
Week 8 day B

Bench (thumb away, paused)
185x5 225x3
155x5x9

Lat pull downs
160x4x8

EZ bar skullcrushers
10x10 20x10 25x10,10

DB rows
110x4x6

Preacher curl EZ bar
10x8 20x8,8 drop 10x12

Notes
Good lift today. Bench went well. Pretty good volume on everything. Deads Thursday.
 
Week 8 day C

Deads
Work up 315x3 + belt 385x2
290x5x9

Lunges
110x3x7 (PR)

Front squat
205x3x5

Leg curls
95x4x15

Leg ext
145x3x12

Notes
Pretty good lift. Been feeling a little under the weather for about the past week. It's affecting my sleep. Lifts don't seem to be suffering much though. But gotta get it together soon. Weight at 219 this am. Been gorging food in the name of recovery lol. Belt was a little too tight, gonna loosen it a notch..
 
Quad pumpin' Pr!

Food is the curer of all things bad.
 
Yeah agree completely man!

Week 8 day D

OHP
115x5x9

Rack row
185x6 205x6 225x6 245x6 (PR) 135x12

DB incline bench
75x4x8

Notes
Good lift to end the week. 30 min and done. OHP felt heavy. Two days off then back at squats Monday.
 
OHP always feels heavy...
 
Idk what it is but something in the rear of my right shoulder is killing me today since doing some shoveling yesterday.
 
Time to ban shoveling
 
RegisterJr said:
Time to ban shoveling
Click to expand...

Yeah the other two guys I shoveled with had the same pain. But I agree. Luckily I rarely shovel.. Lol.

Week 9 day A

Squats
235x6x8

Block pulls
365x5 + loose belt 365x5 + tight belt 365x2x5

Leg ext
175x12

Notes
Quick one tonight. Gym overly packed. Squats went well, had a bit of knee pain, been runnin around at work. Everything was freezing up today. Pulls went great, RPE 7 on those belted sets.
 
You guys shovel together? Is this recreational shoveling? lol
 
Week 9 day B

Paused bench
165x6x8

Pendlays
185x6 205x6 225x5

Duffin rows
225x8 185x12

DB curls / tricep push down
30x10 35x10,10 / 55x15 70x12,12

Notes
Good lift. Last set or two of bench was a little rough. A couple different grips today. Then just some quick accessory work. I've been hitting the gym after work and it's been nuts so I just get in and out. Off till Saturday so next two sessions should be better.
 
Extra session

BSS 30 total reps
Airplanes
Hip mobility
Quad / ham stretching

Tri-set
Pull ups - 3x8
Rope tricep - 3x12
Face pull - 3x12

Leg press
2 pps x 50 total reps

Tri set
Back extensions - 3x12
Swiss ball pikes - 3x12
Swiss ball crunch - 3x12

Notes
Just woke up and felt like making up some of what I missed the past few days. Also hit some core work. Weight steady at 217 the past few days.
 
Week 9 day C

Deads
365x2 425x1 (beltless PR)
300x6x8

Front squats
185x3 225x3 245x3 (beltless PR) +belt 185x10

Good mornings (belted)
185x10 205x10

Lunges
90x3x8

Notes
No bull****ting today lol. Felt like moving some weight. Feels amazing sleeping like a normal human for a couple days. RPE 8 on that 425. Fronts were a little more difficult, but that was after 50+ reps of deadlifts. With a belt 185 was a joke. Weight at 218 this am, had some melt yesterday with a blue berry cheesecake cupcake from Campbell's sweets, if you guys are ever in Cleveland check both those spots out.
 
Impressive fronts man
 
Thanks guys!

Week 9 day D

OHP
120x6x8

DB incline bench
80x5x5

DB row
100x4x10

DB laterals / rope push down
25x5x10 / 50x5x10

Rear delt raises / BB curls
20x3x15 / 70x10 60x10,10

BB rows
135x20,12,12

Notes
OHP felt much better this week. Everything moved pretty well. Probably volume PRs in here on bench and DB rows along with OHP obviously, but I've made a note about that before. Weight at 217 this am. I'm feeling good, so that means time for a deload lol.
 
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