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

capo180 said:
It's rough. That's why they are usually short sessions. Working 5 am - 5 pm doesn't leave much time lol.
Click to expand...

Gotta get up at 0200...
 
Left knee is bothering me pretty bad today. Supposed to squat tonight, but not sure about that. Something about over/under pulls love to make me super tight on my left side.
 
Squats
Work up
325x1 blah

BTN press
115x4x6

Decline bench
205x3x7

HS pull down
2 pps x3x12

Laterals (rack run)
30-25-20x2x8

Rev flies (rack run)
25-22.5-20x10

Leg ext
100x25,10 (paused at top)

JM press / CGBP
115x10/15

Notes
Tried to squat. No luck. So switched to upper. Taking the next few days off and going into a deload. Upper work felt good, pretty good volume. Doing JMs then CGBP back to back is tough. Nice pump tho.
 
Squat work / upper hyper

Squats (high bar, belted)
335x2 365x2 (RPE 9) PR 315x5
- belt 225x10

SLDL
185x8 225x8 295x8

Pull up / bent over 1 hand tricep cable ext
4x8 / 17.5x3x15 12.5x30 (switch hands every 10 rep)

BB curl / band pull-a-parts
60x4x12 / 4x25

HS chest press
1 pps x2x15

Notes
Shot 9 holes with my pops this morning. First time out this year. Should of hit 18, took about 6 holes to get the feel right. Knee felt better today. Been taking some naproxen, works like a dream. I wasn't feeling any external rotation today though, which is odd. Couldn't keep my knees from shooting inwards. Hit a PR, would of been easier if I could of got better positioning. I hit 365 beltless a few months ago, these reps felt harder. BW steady at 212, hopefully dropping a little more over the next couple weeks, then start gaining again.
 
Deload deads / upper

Deadlift (beltless/chalkless)
365x5 405x3 445x1

DB flat bench / pull ups
75x8 90x6 100x6 80x10 / 4x8

Rope tricep / rope face pull
40x20,20 35x20,20 / 40x20,20 35x20,20

BB lunge / BB curl
70x8,8 / 70x12,12

Notes
Just a nice easy day. 445 is probably beltless / chalkless PR, if you want to get that specific lol. RPE 9ish. 5/3/1 type work up. Wanted to do BB bench, but didn't have time to wait around. Legs were cold/tight for lunges so called it there. Probably some mountain biking tomorrow, so no gym. Weight was 215 this am, kinda surprised by that, thought I would be lighter.
 
Got out mountain biking today only like 7-8 miles. I was toast.. It'll be better next time. Weight at 212 this am.
 
Upper deload

BB curl / cable tricep / pull up
3 sets 50x15/45x15/8

Bench press
185x5 205x5 225x8

OHP
135x3x6

BB row
135x10 155x10 175x10 185x10

Front raise / laterals / band pull-a-parts
30x2x12 25x12 / 30x2x12 25x12 / 3x25

Machine flies
100x15 115x15 130x15 115x10 85x10

Notes
Good easy day today. Bench went well, on 225 that's only 1 rep off my PR, could of had 10+ today but wasn't pushing it. One of these days I'll amrap 225. Standard OHP today, felt pretty good. Grip was too wide on the first set, but the next two moved real good. From there just pump work. Last two sets of machine flies did slow negatives and a nice pause and squeeze at the top. Pumped the pecs up nicely. Weight steady at 212.
 
Strong pressing there homie.

Let me know if you find something that helps the quad. I have a similar issue.
 
RegisterJr said:
Strong pressing there homie.

Let me know if you find something that helps the quad. I have a similar issue.
Click to expand...

Thanks man. It's a reoccurring thing for me. All that helps is time and a little blood flow. I like doing terminal knee extensions (TKE) with a light band, just to get some blood flow in there. I'll probably avoid squats and lunges for a week or two as well.
 
Bench day

Bench press
185x8 205x12

Ft up press
175x12

Pull down
4x12

ISO low row
4x12

Fly / rev fly
5x12 each

BB Curls
3x12

Notes
Good lift today. Just a little volume upper day. 205x12 was RPE 8.
 
Strong pressin man.
 
And @8rpe...da gains are coming cap!
 
Lower

Deads (belt / chalk)
365x4x5

BSS
12.. Nope

Good mornings
135x6 225x6,6 135x12

DB side bend
50x3x12

Planks
3x1 min

Notes
Knee/quad still hurting. So no real quad dominant movement. Felt it a bit on deads. Wanted to get one more set, but just called it. Made too big of a jump on good mornings. Rookie mistake. Don't got my scale since I'm at my parents house till Saturday. Some upper work tomorrow..
 
How do you do them, the GMs? High bar and legs straight throughout?
 
RegisterJr said:
How do you do them, the GMs? High bar and legs straight throughout?
Click to expand...

Today was more straight leg/ straight back. Feels like more emphasis on the hamstrings. Other times I do em with more of an arch in the back, more of an RDL type movement, to work the glutes a little harder.
 
Upper

Pull ups
5x8

BTN press
115x4x7

Decline bench
185x7 225x7,7 185x10

Rows
185x3x7

Tricep push down / straight arm cbl row
42.5x20,20 each

Push down / band pull a part
42.5x20,20 / 20,20

Notes
Good easy pump day. Increased volume on BTNs from last time at 115. 150 reps of tricep pump work this week.
 
Lower

Deadlift (w/ belt / chalk)
385x4x4

RDL (beltless)
315x8 275x8,8

NG chins
4x10

Leg curl
110x4x10

Back ext
3x10

Roman chair
3x12

Notes
Good lift today. Increased weight from 375 to 385 on 4x4. Moved very well. 315 was heavy for RDLs. 275 felt a lot better. After that just some PC work. Quad is still a little rough. Doing TKE pre workout helps a little bit, just feels a little stiff now. Weight was 212 this am. Cutting back a little more calorie wise.
 
Bench day

Band pull a part
50 total rep

Bench press
215x4x6

FT up CGBP
135x10,10

Pull ups
4x8

Rope triceps / face pulls
50x15,15 42.5x15,15 35x15 / 50x15,15 42.5x3x15

HS ISO low row / DB curl
90x12 140x12,12 / 30x12,12,10

Chest fly machine
115x12,12,6

Notes
Great lift today. Was surprised by how easy 215 was, believe that is a PR for volume at 215 and most weight for 4x6. Nice strict pull ups. From there just pump work. Chest flies I always pause at peak contraction. On the last set I paused at extension and contraction for a 5 count each. Talk about a pump.
 
Lower

Squats
Up to 275x2

Good morning
135x10 185x8,8

Deficit deads
275x5 315x5 365x5

Deficit SLDL
275x6 225x8,8

Pendlays
225x6

Leg ext
145x12 130x15,15

3 way plank
3x30 sec each way

Alt pull ups (hands slightly angled)
4x8

Leg curl (for time)
95x2x30 sec 80x30 sec

Notes
Sweat fest. Squats felt okay up to 275, felt a little pinch there so I called it. Gonna mash around the hips, see if something is tight in there. I get away from doing that type of work for too long. Weight at 210 this am.
 
Pump and run

Band pull a parts
50 reps

Bench
185x5 225x3 255x1 225x6

SGHP
135x3x6

DB curls / EZ bar tricep push down
35x8 40x8 45x8 50-35-25x6 / 50x3x12 85-50-40x10

Run
1.87 miles / 17:31 (9:21/mi)

Notes
Just a little easy extra day. Lats were quite sore from yesterday. So just a little bench practice. 255 is 15 lbs off my PR single, felt pretty easy today. Not the ideal way for me to work up to a single either. Arm pump work with a little drop set. Pretty easy run, awfully slow pace but my first time actually running in a while. Weight at 210 this am. BTN presses and some accessory work tomorrow.
 
Upper accessories

BTN press
125x4x7

Push press
135x3 155x3

Rows
155x8 175x8 195-155-135x8

Decline bench
185x8,8 135x18

Laterals / front raise
30x3x8 25x10 each

Pull up / band face pull
3x8 / 3x12

Single hand cable tricep ext
17.5x2x20

Notes
Nice easy day today. BTN pressing is feeling pretty good, last set was pretty tough. Triceps were a little tired when decline came around. Weight was 211 this am.
 
BTN's look good. Curious, as I haven't done them in a few years, what's the benefit of decline press in your opinion?
 
Weight at 210 dead even this am. Did some hip mobility work today and some soft tissue work on the lower body and the Lats. Hoping for a smooth night at work, a little too hot to be messing around on the blast furnace lol.
 
Bench day!

Bench press
245x4x3

CGBP
185x10,10

Pull ups / triceps push
4x10 / 52.5x2x20 42.5x2x20

Curls / band pull a part
25x3x12 / 3x25

HS low row / push up
140x12,12 / 25,20

Notes
Good lift today. Volume PR on bench!
 
Dead lift day

Deads w/ belt
425x3x3 335x3x3

NG chins (super set with 335 deads)
3x10

SLDL / behind the head tri ext
225x3x8 / 45x3x20

DB swings
60x12 70x8 80x8

Planks (arms / legs ext each 10 sec)
2x60 sec

Paloff press (hold)
17.5x2x20 sec

Notes
Good lift today. Did some yoga this morning.. I've been feeling extremely tight lately so gonna start doing various positions each morning for 30 mins or so. Then ran a little over 2 miles at a 9 min / mile pace. Still slow, but I was hitting hills so, I got an excuse. Weight steady at 210x
 
Upper accessories

Warm up
Cleans / snatches up to 135

BTN press
95x6 115x6 135x6

Bench press / DB curls
185x13,12,10 / 30x12 35x12 40x8

Chins / laterals
4x10 / 30x4x10

DB row / EZ bar skull crusher (wt per side)
75x8 80x8 85x8 / 25x3x12

Machine fly / machine rear delt
115x4x10 / 85x4x10

Notes
Good lift, was kinda every where though.. I planned to bench first and AMRAP 185 3 times, but did some shoulder work first. Benched with a nicely bent, almost duffalo bar. None to failure but RPE 8.5 or so. Tomorrow will be last training day of the week. Not sure if I'll be in the gym Monday either. Weight this am at 209. Finally dropped below 210, albeit just 1 pound lol.
 
Lower

Squats (w/ belt)
275x3 315x3 345x1

Front squats
225x5

Narrow stance squat
225x3x5 (paused last set)

SLDL
225x4x6

RDL
225x6
+light band 225x2x6
-band 225x6

Pull ups / rope triceps
3x10 / 42.5x3x20

Various ab movements

Leg curls
135x3x12

Leg ext
155x10 135x10 115x10

Machine ab work
130x12 110x2x12

Notes
Good lift today. Squats felt pretty good, edged the feet out a little more. No real discomfort there. Upper back was a little tired for front squats so just did a narrow oly squat. With the band I just hung it over the bar and put my feet thru it. Probably netted 50-60 lbs at the top. Fried the glutes. From there just easy volume work. BW at 210 this am.
 
I used to do yoga a couple times a week. It kept me paint free and mobile as hell.
 
Bench day

Bench press
185x6 205x6 225x6

Pull down
140x2x8 120x2x8

Incline bench
75x3x8 55x2x8

BB row
185x3x8 185x10

Cable triceps / DB curl
50x3x15 / 30x3x10

Machine chest fly / rear delt
115x5x12 / 85x5x12

Random ab work / back exts

Notes
Decent lift. Felt tired. Long weekend, went to a two day concert. Plus cavs won the ship, so party party and more party. Got on the bike this morning for 12 miles of easy riding. And some yoga work. Sounds ghey. But feels good. BW at 210.
 
Nice session there mang.
 
RegisterJr said:
Nice session there mang.
Click to expand...

Thanks dude!

Got in the gym for some deads today.
Just worked up to 405x2 beltless / chalkless. Did some light GMs and squats. A little ab work too. This is just turning into a deload type week. Hopefully next week I'll be back to some heavier volume.
 
Upper accessories

Lots of mini band work/mobility

OHP
95x6 115x6 135x6,6

Front raise / lateral raise / rear delt raise
25x3x7 each

Front raise drop set
30-25-20x10

Lateral raise drop set
30-25-20x10

Rear delt raise drop set
25-22.5-20x10

DB curl
30x10,10 25x10

Notes
Good day. Little pain in my left shoulder, during that last set of pressing. Feels okay now. May have over done stretching/mobility. Body weight at 211 today.
 
Noooooo shoulder pain!
 
RegisterJr said:
Noooooo shoulder pain!
Click to expand...

Just over did mobility and stretching. Felt good today!

Bench day (back to 5/3/1 work)

Bench press
160x5 185x5 210x8 160x12

FT up CGBP
135x3x10

Pull up / tricep push down
4x10 / 42.5x4x20

DB curl / band pull-a-parts
30x3x10 / 3x20

Chest fly
130x3x12

Notes
Gonna go back to 5/3/1 for the time being. I've just been muddling around for the past couple weeks. Need some structure. Didn't amrap 210 just hit a couple extra reps. Then a first set last, obviously not an amrap there either. Just trying to hit some volume. BW at 209. Gym was cooking too.
 
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