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

yeah thats a good idea guys! I'll try that out. I think using bands to overload the top of the squat would be a decent idea too. I'm going to use pin squats for now though.
 
Do pin squats at or just below parallel. Letting the momentum stop on the pins will help you get stronger in that position just out the hole due to by having the rebound speed to help.

Also pause squats in the hole and pauses after rebounding at that spot could be a good thing to think of adding.
 
thanks bolt!

cycle 16 week 3 day B

warm-ups
T-spine mobility
band pull-a-parts
broom stick work

bench press
warm-ups - barx5 135x2x5 185x3
work sets - 205x5 230x3 255x2 (PR) 225x7

incline bench
135x6 155x6 175x6 185x6 205x4 (i think a PR)

super setwith

pendaly rows
135x6 185x6,8 205x8 225x6

3 super sets of
DB rows - 110x8
tri push downs - 70x8

2 super sets of
band pull-a-parts - 30
DB curls - 30x12

notes
Great workout today, in a new gym now. somethings better than my old place but some worse. we'll see how its goes, its month to month no contract so if i find somewhere better i might go there. it does have a prowler and a tire which is real nice. bench was great 255 flew for both reps, could of easily had 1 more. got in a good grove, should of taken some vids but i gotta charge my other iphone so i can use that one for music. time to go to work though!
 
thanks man. yeah i think i figured some things out on bench today, i wasnt getting the lower body tight enough. when i get that tightness the weights feel 25 lbs less than they used too lol.
 
thanks man, and hopefully soon. I'm seeing if/when that one in december is. if that fits my schedule its a go. if not that then something early next year. nothing on powerlifting watch fits my schedule for this year.. sucks.
 
Word from the PL girl (idk if I trust her info after knowing her for awhile, she seems to lie/exaggerate about a lot lol) is the meet will be December 13th. I might have to work :(
 
need to order preworkout powder soon.. blah. i remember a couple years ago taking craze, the tunnel vision and focus on that stuff was insane.. wish i could find something like that.
 
capo180 said:
need to order preworkout powder soon.. blah. i remember a couple years ago taking craze, the tunnel vision and focus on that stuff was insane.. wish i could find something like that.
Click to expand...

Haven't tried craze

But the strongest pre I've ever used is stimul8, focus is razor sharp, no crashes and that's on 1/2 to 3/4 serving.

Then all you need to do is add some other goodies; I have mine with creatine, cit mal and BA.
 
Mr Hyde looks like something i might try. I respond to Beta Alanine very well, which is what i think i missed when i was on Max Out. I'm looking at Nitramine too.
 
Hard to top Craze's focus really due to it not really being compliant. lol

I do really like Komodo Katana in that regard (and it has some quality doses of some ergogens). Tyrosine + high dosed Citicoline + some caffeine + Amentoflavone in there make for some good "feels".
 
Solid PRs. I've been wanting to try Conqu3r from Olympus labs. Never tried craze but I'm a big fan of DMAA products. Supposedly the AMP citrate in the conqu3r is similar to dmaa ??
 
I should check out katana.. Conquer looks nice but it's 45$ for 20 servings, it looks like it's worth it but that's a bit more then I want to spend
 
Cycle 16 week 3 day C

warm-up
banded hip series
hip mobility
DB swings 50x2x8

dead lifts
warm-ups - 135x5 225x5 315x3
work sets - 345x5 395x3 440x1 (PR) 365x3
deficit work - 295x5,5

Invalid Link Removed (395,440)

front squats (beltless)
135x6 185x5 225x5 245x5 185x10

3 super sets of
planks x 1 min
6 inches x 1 min

DB lunges
20x2x8

DB BSS
20x2x8

notes
Great workout today. Best single on deads in a while. I gotta squeeze the glutes at the top instead of just throwing my hips forward, caused me to bend the knees at lock out on 395. 440 was solid though. 245x5 might be a beltless PR on front squats idk.
 
Looked relatively easy for ya, bud. Congrats!

Still seem to be stiff-legging a bit to me. Idk. Ever try pulling without those heels on?
 
thanks man, yeah i tried pulling in flat shoes, went right back to my olys.. knees are coming forward past the bar, so im not completely stiffying em, I think I'll always be higher hipped in pulling.. to be honest for right now ill take that 440, my form i think was better than it has been just need to tweak here and there.
 
The form and hip height is fine. I would like to see a little flatter lumbar though. Looks like you're really letting the pelvis rotate back. Get your low back an lats tighter when you grab that bar.

I'll post a good link on deadlift form when I get on the computer layer.
 
thanks man! felt pretty good on deads today, despite having to work a 10 hour repair day 5a-3p. which was kind of rough.

btw, just ordered some Nitramine and some more whey!
 
I love it but I am very stim tolerant so it may hit u pretty hard at first 400mg of caffeine I believe. Get some good pumps from it too
 
Cycle 16 week 3 day D

warm-ups
foam roll
T-spine mobility
band pull-a-parts
over head band work (done like broomsticks but with a mini band)

Over head press
warm-ups - barx8 95x5 115x5
work sets - 140x5 160x3 180x2 (PR) 155x5

Floor press
135x6 185x6 225x5 245x3 (PR) 195x8

super set with

pull ups
8,10,10,10,8

DB curls - 30x10,10 35x10
super set with
band pull-a-parts - 50,50,40 (over/under hand)

DB laterals - 20x10 22.5x10 25x10
super set with
Dips - BW x15,15,15

notes
Great workout today. Almost had 3 reps at 180 just couldn't get my head thru, so i just racked it. first two reps were pretty easy, just technique break down. the squat rack at this gym has a fixed lower safety bar, which is right at about the bottom of my floor press, which really sucks. so its kinda like tris hit the ground then back up, couldnt really have the elbows hit. going right into cycle 17 without a deload, took a lot of time off during this cycle for vegas/chicago.
 
Damn strong lifts!

BTW how's nitramine treating you?
 
capo180 said:
so its kinda like tris hit the ground then back up, couldnt really have the elbows hit.
Click to expand...

Mark Bell once said if your elbows touch the floor, you should grow more triceps lol. Great lift today. Very strong.
 
thanks guys! I was really happy with how things went today. I won't have nitramine till saturday. not sure if i will use it then or if i have enough maxout left for one more workout.

you can never have enough triceps lol.
 
thanks bud! hopefully I'll find my way to the 200s soon!

I gotta get my scale from my parents house, I keep forgetting it. no idea where my weight is right now, my eating has been up and down lately.
 
Cycle 17 week 1 day A

warm-ups
banded hip series
foam roll
hip mobility
general stretching

squats
warm-ups - 135x5 185x5 225x5 275x3
work sets - 300x5 320x5 340x5
pin squats - 225x6 245x4

Invalid Link Removed (work sets)

RDLs
135x6 225x6 275x5,5,5 (PR)

6 inches - 1 min, 1 min
med ball twists - 10,10
planks - 1 min
- all super setted with
prowler push (90 lbs)
10 ish yards high then push back 10 yards low

notes
Great workout today. Legs are already feeling it, the prowler tore me up a bit, only did it like 5 times too. looking forward to working with it more on deadlift day. i dont think my squat depth was that great today, but form felt good and 340 moved real good. went heavy on RDLs, i used straps on my last set hands were just real sweaty and didnt want to use chalk. i'll probably bench sunday, so i dont have to deal with international bench press day monday lol.
 
thanks guys, for me it all boils down to keeping the elbows forward, the lats tight, and the knees out. when i do those things right my squats go pretty well.
 
My legs are killing me today, haven't been this sore from a squat day in a while.. dam prowler haha.

hit a brown rice PR today, 3 cups in one sitting. +some canned tuna. all kinds of clean foods.
 
capo180 said:
for sure man! almost there. 340 for 5 puts me at an e1rm of 395. might hit it this cycle or next, but before year end forsure.
Click to expand...

Hah! Told you 405 was coming this year!

Nice!
 
Cycle 17 week 1 day B

Warm up
T spine work
Foam roll
Band pull-a-parts

Bench press
Warm ups - barx5 95x5 135x5 185x5
Work sets - 205x5 220x5 235x6,3
Lilly press - 185x5

Incline
135x6 185x5,5,5,7 v-PR

Ss with
DB rows
110x8,8,8,8,8

4 super sets of
Hammer curls - 30,35,40,40 x 10
Straight arm rows - 55x15
Band pull a parts - 50

Notes
Good workout.. First day on new pre had me in the zone for sure, nice pumps and endurance as well. Bar on bench press felt odd like fat, made my wrist get out of line and limited me. But great day though.
 
When it feels fat I just grip the **** out of it like I don't ever want to let go. Nomsayin?


Nice session there big dawg
 
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