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

[capo180]

Cycle 9 week 1 day C

Warm-ups
General stretching
Ankle mobility
Hip mobility
Foam rolling

Deads
Warm-ups - 135x8 225x5 275x3
Work sets - 300x5 320x5 340x7

http://youtu.be/N7tnDUaXtzY

Block pulls
225x2x6

SSB good mornings
135x6 185x4x6

Front squats
135x6 185x6 205x5 225x5 250x3 (PR)

http://youtu.be/dRsVkwOP1D8

Back ext - 3x15
SS with
Ab machine - 3x15

Notes
Great workout today. Focused on external rotation on both deads and front squats, felt pretty darn good, thanks for the tips guys. Best deadlift day in a while today, did over under grip for every set to get used to it.

 

[herderdude]

You're sitting back nice, but just as you get the bar off the floor, your butt rises and your shoulders get out front. You should be sitting to where your hips go and then hinging from there. Try to sit back until the bar gets to mid shin and then drive your hips into it. You're still getting better, just keep working at it, man. That's a helluva top set!

 

[capo180]

Thanks man. And yeah I see what your saying, I still need to get back behind the bar some more.

 

[herderdude]

Thanks man. And yeah I see what your saying, I still need to get back behind the bar some more.

You start pulling with your shoulders in the right place, but when your butt rises, your shoulders go back to being in front of the bar. That's why you have to keep tension on the hams.

 

[atanocc]

Nice job on the PR solid work man

 

[capo180]

Yeah I seen that herder.. So pull back and keep th hams tight then squeeze the glutes hard and throw the hips forward to finish. Cause once I break the floor I feel the tightness loss.

 

[CountryLiftin]

Nice workout today man. I didn't get a chance to watch film but sounds like they have you on the right track.

 

[capo180]

Cycle 9 week 2 day B

Warm-up
Rib mobility
Foam rolling
Banded shoulder work

Bench press
Warm-ups - barx8 95x5 135x5
Work sets - 190x3 205x3 215x6 (PR)

Incline bench press
135x10 155x4x8

Super set with

Pendlay rows
135x8 185x4x6

DB rows
80x2x10 110x16

Band pull-a-parts
120 reps

Notes
Pretty good workout. Stomach felt pretty bad this morning something I ate yesterday didn't agree with me. Ill take 215x6 given that. 110x16 Kroc rows destroyed my forearms. I wouldn't of worked out today if I didn't have to take the next two days off, but I didn't want to take 3 off in a row.

 

[rob112]

Nice press PR Capo, keep up the good work!

 

[capo180]

Nice press PR Capo, keep up the good work!

Thanks rob! Not my best but still doubled the prescribed reps and got a PR which is always nice!

 

[capo180]

Nice off day today.. Well kinda. Gonna go to the gym with my girlfriend but more or less just to help her with things.. Then going to melt for dinner, nice big greasy pile of food.. Gotta try it if you guys are ever around Cleveland, and are into that type of thing.

 

[capo180]

https://www.youtube.com/watch?v=iQ5rY_beDLY&list=WLxPj_TsnyT9T3_6qfoRF0pyjrCItOBmR5

some words on the deadlift.. pulling with straight shins should help me stay behind the weight better.

 

[capo180]

Had to go out and get 5 boxes of Girl Scout cookies this morning. Ill be back in the gym doing 3s squat day tomorrow! About to do some mobility now and go to work for the night.

 

[capo180]

Cycle 9 week 2 day A

Warm-ups
Hip/ankle/knee mobility
General stretching
Banded ankle work

Squats
Warm-ups - barx2x5 135x3 185x3 225x3
Work sets - 245x3 280x3 295x5 (PR)

http://youtu.be/5wR14IFYP8A

Sumo pulls
135x6 225x3x3 275x3

SLDL
225x3x8

Lunges
Barx3x8

Walking lunges
BWx 1 lap (12-15 reps)

DB side bends
50x10 60x2x10

Notes
Great workout today. Should of probably belted up for 280. I'm starting to get more out of my belt, and getting more comfortable pushing my self with it. Spreading the floor and getting big air is helping a lot as well. When I set up from sumo I kinda hump my hips forward and shove the knees out hard, then rip, I'm starting to get better at those as well.

 

[Sean1332]

Squats are looking good man. And I initiate sumo the same way as well.

 

[capo180]

Squats are looking good man. And I initiate sumo the same way as well.

Thanks Sean. And that's good to know, they are starting to feel pretty good. Gonna get those hips strong. I'm trying to consistently up my squat effort weekly, the belt is helping me so much physically but mentally I have to push my self.

 

[Duramaxhd]

I struggle with the mental part as well constantly thinking am I pushing myself enough could I have gotten a few more reps was that heavy enough is my form correct. I guess in a way it's helped me become a better lifter

 

[capo180]

Cycle 9 week 2 day D

Warm-up
Foam roll
Band stretching
Banded shoulder mobility
Broomstick work

OHP
Warm-ups - barx2x8 95x5 115x3 135x3
Work sets - 145x3 155x3 165x4 135x7

JM press
115x2x8 135x3x8
S.S w/
Pull ups
+25x2x8 +35x8,8,6

Straight arm cable row -3x15
S.S w/
Cable face pull - 3x15

Lilly shrug - 75x3x15
S.S w/
DB curl - 25x3x12

Notes
Pretty good workout today. Super setting all accessory really gets the blood going and gave me a great pump in the arms and upper back / shoulders. Matched PR on 165, could of grinded out a fifth I think. JMs felt good, 85-90% of the reps were great the rest I went a bit to deep and felt the weight on my shoulder a bit, just gotta work on my range of motion. The only question is somoas, tagalongs, or thin mints? Lol..

Also bought that buy 2 get 1 natadrol stack.. To add to my growing stash lol.

 

[Duramaxhd]

Thin mints

 

[capo180]

Cycle 9 week 2 day C

warm-up
hip mobility
general stretching
foam rolling

deads
warm-ups - 135x5 185x5 225x3 275x3
work sets - 320x3 340x3 360x4

and thats all.

felt pretty run down in the gym today. dont really know why, tried to hit some good mornings and front squats after deads, and just couldn't really push my self at all, not in the best mood and focus was just off. upper back is pretty sore, and I felt some rounding on deads. taking tomorrow off. then starting 5/3/1 week with bench press friday.

 

[capo180]

Cycle 9 week 1 day B

warm-up
foam roll
stretching
banded shoulder mobility
broomstick work

bench press
warm-ups - barx5 95x5 135x5
work sets - 180x5 205x3 225x3,3 185x10

incline DB bench
65x4x8 65x12

super set with
pendlay rows
135x8 185x2x6 205x2x5

DB rows
100x3x8 100x15

DB curls - 20x15
ss with
tricep rope ext - 3x15

notes
Pretty good workout today. not a PR on 225, popped my self out of position on the unrack which really got me loose. should of probably just racked it and reset. got 2 triples at 225, which is probably a volume PR. after that just light incline work and some heavy rows. curls for the girls.

 

[rob112]

That's a nice couple triples Capo. You get a hand off?

 

[atanocc]

Nice pr bud. ull get that rep PR next time around.

 

[capo180]

That's a nice couple triples Capo. You get a hand off?

No.. I should have though. Pretty sure I have 5 in me on 225 with a handoff. When I unracked the weight, I instantly lost arch and tightness. The hooks aren't the greatest at my gym. Requires a lot of upward force to get the bar out.

 

[capo180]

Nice pr bud. ull get that rep PR next time around.

Yeah I will forsure, if i got it unracked for me, I coulda had it today..

 

[rob112]

No.. I should have though. Pretty sure I have 5 in me on 225 with a handoff. When I unracked the weight, I instantly lost arch and tightness. The hooks aren't the greatest at my gym. Requires a lot of upward force to get the bar out.

You could definitely PR with a good handoff then. It's like the equivalent to a mono lift for bench IMO. Nothing hard but the movement. Nice work!

 

[LizKing531]

Good pressing! yeah - with & without a hand-off is a world of difference. My first press in my meet, the hand-off kinda thru me off a little because I hadn't had the opportunity in so long

 

[capo180]

Cycle 9 week 3 day A

Warm-up
Foam roll
Stretch
Hip mobility

Squats
Warm-ups - barx5 135x5 185x3 225x3
Work sets - 245x5 280x3 315x3 (PR) 275x5

http://youtu.be/x7wp5xhQJ9Q

Sumo pulls
225x3,5 275x5 295x3

Straight leg deads
225x2x8 275x6

Ab work

Leg press

Notes
Good workout today. Pretty heavy on everything 315x3 is an all time PR for me. 275 on straight legs was pretty damn rough, felt like I was gonna puke after that..

 

[rob112]

Nice! Squats looked smooth and form looked good. Congrats!

 

[capo180]

Thanks Rob! They didn't feel to bad, last rep was a bit rough. But looked good though.. could of probably had one more.

 

[capo180]

Back to the gym tomorrow. Yesterday was college basketball heaven for me haha.. IPA, chex mix, and my couch haha. Today was first day back to work 5 A to 5 P.. Overheads tomorrow going 175 for 1+

 

[capo180]

Cycle 9 week 3 day D

Warm-up
Broom stick work
General stretching
Banded shoulder mobility

Over head press
Warm-ups - barx8 95x6 115x6
Work sets - 135x5 155x3 175x2 (PR) 135x8,5

JM press
135x2x8 155x3x8

Super set with

Pull ups
+25x4x8 , BWx12

Notes
Good short workout today. 175 was heavy for over heads, really got to work on timing with getting my head forward. Gonna deadlift tomorrow so I didn't want to kill my upper back tonight. Starting to feel signs of possible tendinitis in my right knee, so I won't be front squating tomorrow and probably will deload next week and skip squats/front squats.

 

[napalm]

nice work capo, good pressin there man...

 

[rob112]

Strong OHP capo, dam

 

[capo180]

Thanks guys! they felt heavy as sh!t, really had to reset after the first rep and focus on driving the weight back. happy I got two reps though.. My shoulders and tris are so much stronger and larger now than they have ever been, and I credit most of that to the OHP. The strength pretty much directly carries over to bench press as well.

 

[herderdude]

Wow, dude. Very impressive weight to be putting overhead. Nice work.

 

[capo180]

Thanks herder. My pressing strength has came a long way lol. 135 used to feel pretty heavy now it feels like a warm up.

 

[capo180]

Cycle 9 week 3 day C

Warm-up
Foam roll
Hip mobility
Knee work
General stretching

Deads
Warm-ups - 135x6 225x5 275x3
Work sets - 300x5 +belt - 340x3 380x3 (PR)

http://youtu.be/fykvVYBrnE4

Good mornings
135x2x8 185x2x8 +belt - 205x8

http://youtu.be/t-brhflC980

Face pulls - 3x15
S'S with
Lilly shrugs - 75x3x15

Notes
Really pushed myself on deads today. 340 wasn't great though and I could tell I wasn't very tight. 380 was heavier and all but the reps were better I think. 380x3 is huge for me. Finally felt what herder was talking about with sitting the bar off the floor. Still not perfect form but im getting better. A few cycles ago I barely got 385x1. Knee feels decent today, but I'm still gonna keep squats of any sort off the menu for the next week or so. And reorder my days on cycle 10 so I squat last, to get the maximum amount of rest I can without wasting days.

Deloading next week.

 

[rob112]

Strong pulling big dawg

 

[capo180]

Strong pulling big dawg

Thanks rob! Just trying to get strong like you man!

 

[Duramaxhd]

Everyone wants to be like rob lol

 

[herderdude]

Everyone wants to be like rob lol

To show an example of this, nine short months ago he benched 165x8 on a cube rep day. This week he benched 235x5. Increase in projected 1RM according to Wendler's formula: 66lbs. Astounding. Yes, Rob I just creeped back to the beginning of your log lol.

 

[rob112]

To show an example of this, nine short months ago he benched 165x8 on a cube rep day. This week he benched 235x5. Increase in projected 1RM according to Wendler's formula: 66lbs. Astounding. Yes, Rob I just creeped back to the beginning of your log lol.

When I started exercising, as I wasn't training then I had trouble benching 95 That is a very nice improvement. I am proud. Thanks herder.

I'm trying to pull like NomZ, bench like Herder, and Squat like Sean So Capo and DMax, when you guys pass me be ready to aim for these guys

 

[capo180]

Man I'm trying.. Gotta get my weight up though, tall and skinny doesn't quite equal strong lol.

Cycle 9 week 4 day B

Warm-up
Stretching
Banded shoulder work
Broomstick work

Bench press
Warm-ups - barx10 95x10 135x10
Work sets - 185x3x7

http://youtu.be/KWvGJDzJBvE

Incline bench press
135x3x8

Pendlays
135x3x8 185x3x5

DB rows
75x3x12

Face pull - 100x3x15
SS with
DB curl - 25x12 30x2x12
SS with
Rope push down - 140x12 150x12 160x12

Notes
Pretty good workout today.. Went wider on bench with pinkies on rings (probably 3/4-1 inch outside of normal). Felt pretty good, I touch a bit higher on my chest. Let me know what you guys think.

 

[Sean1332]

You need to compete, too. Just sayin'

 

[Duramaxhd]

Lol hittin everone up today

 

[Sean1332]

Lol hittin everone up today

Yup. Cincy is on the hook as well!

 

[capo180]

Cycle 9 week 4 conditioning day

Warm-up
Stretching
Foam rolling
Air dyne 5 mins

Decline sit ups - 4x20
Super set with
Farmers carries - 70s - 2x2laps , 2x1lap

DB swings - 45x4x12
Super set with
Farmers carries - 70sx4x1lap

Machine crunch - 80x3x12
Super set with
Back ext - BWx12 +10x2x12

Notes
nice conditioning day. Forearms, upper back, and posterior chain are on fire.. Ill be in a meet soon. Probably this summer. Wish I worked a regular M-F schedule cause I would of already did one.

 

[capo180]

Cycle 9 week 4 day D

Warm-up
Banded shoulder work
Broomstick work
General stretching
Band pull a parts

Over head press
Warm-ups - barx2x10 95x8
Work sets - 135x3x7

Super set with
Band pull a parts 20 reps

JM press
135x4x8

Super set with
Pull ups
4x8

Face pulls
110x3x15

Super set with
EZ bar curls
50x3x12

Notes
Nice little deload day. Heavy enough to get a decent pump going still. Probably do some deadlifts tomorrow. Excited to start cycle 10 soon, can't believe I've already been on 5/3/1 for this long haha.

 

[herderdude]

Excited to start cycle 10 soon, can't believe I've already been on 5/3/1 for this long haha.

Hell yeah! Steady progression FTW. Now look back at Post #1 your log where you said your goal was a 1000lb big 3. You're already there, man.