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

Duramaxhd said:
Good work capo
No stims that blasphemy
I try to keep it under 1500mg on training days note the word try
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I definitely recommend <1500.
 
Fck and I thought I take a lot of stims (a measly 200mg preworkout) and a few cups throughout the day. But anyways strong OHP man. Repping that 135 OHP is where it's at!
 
atanocc said:
Fck and I thought I take a lot of stims (a measly 200mg preworkout) and a few cups throughout the day. But anyways strong OHP man. Repping that 135 OHP is where it's at!
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I'm very happy with those reps on OHP. Seems like the weights are finally starting to move again, albeit I'm still at relatively light weights.
 
Cycle 2 week 4 day B

Warm-ups
Foam roll
T-spine work
Hanging
Band pull a parts
Lat warm up

Bench press
Warm-ups - barx10 95x8 135x5
Work sets - 175x10x2 EMOM

DB bench
50x20,20,20

SS w/

Lat pull downs
100x20,20,20

21's
40x 3 sets

SS w/

Push downs
40 x3x20

Triple threats
3x10

Notes
Nice speed bench / pump day. Upper body looking all nice and puffy lol. EMOM work adds a little flavor to bland deload days. Not much else to say.
 
What's EMOM stand for?
 
Cycle 2 week 4 day C

Warm-ups
Lax ball
Foam roll
T-spine work
Banded hip series
BSS
Lunges
DB swings
Goblet squats

Deads
Warm-ups - 135x5 225x3
Work sets - 275x10x2 EMOM

Front squats
135x5 185x3 225x3 275x1 315x1 (PR)

Back exts / abs / grip work

Notes
Pretty good, quick lift today. 275 is probably a beltless PR on fronts I'm pretty sure, 315 is for sure. Both moved well, upper back was a bit lacking on 315, elbows dropped some but the quads handled it easily. Did 20 mins of warm up stuff cause dude was lolly gagging on the platform, so most of my accessory stuff was done there.
 
rob112 said:
Damn lolly gaggers lol

You da man capo. Very nice front squat PR
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Yeah when you work in a gym with 1 squat rack and 1 deadlift platform it gets old lol. But thanks man, I was due it's been a while since I've went heavy on fronts.
 
Screw the 1 rack deal. We have 3 and it can be a battle. Hopefully, at least, yours Is used for the right purposes. Other than lolly gagging. Groovy lifts man.
 
Awesome front squats!!!!

Well - I've only got 1 squat rack...for just me :)
 
Thanks guys. One day ill have my own home gym, I'm a ways from that though. Gotta get a house first lol.

Cycle 2 week 4 day D

Warm-ups
Foam roll
Banded hip series
Band pull-a-parts
Hangs
Lat warm up

OHP
Bar x10 95x5 115x4x5

Neutral grip incline DB press
55x10,10,10

Pull ups
8,10,12

Face pulls / lateral raises

Rower (rest equal to prev set time)
500 m (1:51)
500 m (1:51)
500 m (1:53)
500 m (1:53)

Felt like vomiting lol

Notes
Pretty good lift to round out the deload. Just keeping the groove here on OHP. Getting better at hanging, do it between OHP sets a lot. Sometimes between squat sets as well. BW this am was 210.
 
Duramaxhd said:
For your struggles No Protein Powder Needed BULKING PROTEIN Shake Recipe: Invalid Link Removed
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You just need a second job to keep all the ingredients in stock.
 
Cycle 3 week 1 day A

Warm-ups
Lax ball work
Foam roll
T-spine work
Banded hip series
Hip mobility
Hangs

Squats
Warm-ups - 135x5 185x3 225x3
Work sets - 235x5 270x5 305x8
Down sets - 235x4x5

TV - 11,570 lbs

Good mornings
135x8 195x5,5,5

Squat to box (18 in) jump to high box (24 in)
3x8

Depth jumps (24 in to 18 in)
15

Swiss ball pike / Swiss ball roll outs
3x10 / 3x10

Walking Lunges to finish

Notes
Coming off of deload where I worked very light so I expected to be a bit off on my squats today. Every rep after the 4th felt like a ton on 305, they all moved very well though, came forward a bit too much on 8 so I racked it. Need to use a slightly lower box to jump off of, probably put a 25 lb plate on the 12 incher next time I do these. I liked em though. Swiss ball destruction for the abs, first time doing pikes in a while, gonna hang on to these as well. Weight 210 this am.
 
Cycle 3 week 1 day B

Warm-ups
Foam roll
Lax ball
Hangs
Lat warm up
Curls

Bench press
Warm-ups - barx8 95x5 135x5
Work sets - 165x5 190x5 215x10 (PR)
Paused - 165x8,8,8 (SS w/ DB row - 70x10)

TV - 9,345 lbs

DB bench
60x8,8,8,8

SS w/

Pull downs
120x8,8,8,8

EZ bar skull crushers (assuming bar is 25 lb?)
45x10 65x10 75x10,8

SS w/

Hammer curls
30x8 40x8 45x8 30x8

Attempted to do complex work but triceps were dead so

Behind the head jerks
95x4 115x3 135x2

Push ups into plank to failure
25,15

Notes
Marathon session today. Normal session for some of you guys.. You know who you are lol. But bench went very good, 215x10 was like RPE 8 or so, reps never really slowed down just started to lose my positioning / tightness. Pretty good volume on everything today. Watching too many Klokov vids on YouTube lately, that's why you see random oly stuff in my work days.
 
Koklov is a beast. Killing your AMRAP man. I agree on it being hard to stay tight after awhile. Nice work brotato
 
Set up a little differently on bench today as well. Usually I set my upper back up first, but today I got my feet set first, then pushed my body down and arched my upper back to set my traps. Feels like I get a little tighter / more leg that way. But less arch. It's always a trade off for me between arch / leg drive.
 
Awesome PR, and liking all the accessory stuff.

I like to set my feet first as well, however, I feel like my arch is hooge. My heels are off the ground tho.
 
Way to bang reps! Starting to climb back into it, I see.
 
Thanks guys, yeah when I set up like that it's with flat feet. Some where along the line I don't have the mobility to have flat feet and a big arch.

Cycle 3 week 1 day C

Warm-ups
Foam roll
Hangs
T-spine work
Banded hip series
General stretching
BSS

Deads
Warm-ups - 185x5 225x5
Work sets - 280x5 335x5 380x5
Paused - 280x5x3

That's all.

Notes
Didn't feel great in the gym today. Drank a little too much this last weekend. On paused deads I was actually dragging the weight up my legs which actually felt right for once. Usually the weight is way out in front of me. Gotta still figure out how to make things click on deads.
 
capo180 said:
Thanks guys, yeah when I set up like that it's with flat feet. Some where along the line I don't have the mobility to have flat feet and a big arch.

Cycle 3 week 1 day C

Warm-ups
Foam roll
Hangs
T-spine work
Banded hip series
General stretching
BSS

Deads
Warm-ups - 185x5 225x5
Work sets - 280x5 335x5 380x5
Paused - 280x5x3

That's all.

Notes
Didn't feel great in the gym today. Drank a little too much this last weekend. On paused deads I was actually dragging the weight up my legs which actually felt right for once. Usually the weight is way out in front of me. Gotta still figure out how to make things click on deads.
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Deads read good to me. Up until Sean recommended I use baby powder on my quads I'd start to hold the bar out on higher rep deads. Hurt my quads like crazy...
 
Thanks guys. Just not my usual effort. But yeah I need to keep the bar closer just simple physics there. That will also force me to keep a safer back angle.
 
Back at it!

Cycle 3 week 1 day D

Warm-up
Foam roll
Lax ball
T-spine work
Hangs
Lat warm up
Cleans/snatches with bar

OHP
Warm-up - barx15
Work sets - 85x8 105x8 125x5
Down sets - 85x4x8 (all SS w/ pull ups x8)

Incline bench
135x5x8

SS w/

DB row
75x5x8

Notes
Good little short lift to get back going. Back was tight, probably from flying/driving the whole day yesterday. I was on the California coast for the past couple days, such a beautiful place. Did 5 different grips on incline ranging from index on smooth to middle on the rings. Got dug in real good too, weight was cruising. Add 10 lbs next week same set+rep scheme. Got chipotle today, they are getting quite stingy on all fronts. Had to ask for extra everything really, at first the rice didn't even cover the bottom of the bowl, looked like half a cup maybe. Like come on man! Haha but I digress. Squats tomorrow? I think so!
 
Stingy AF man I hate when that happens. Maybe someone was there today keepin an eye on the amount they give?? Lol nice way to come back man solid session
 
Thanks man. Seems like the new norm these days sadly.. Might have to start hitting qudoba more often, had it the other day and that was real good.
 
Duramaxhd said:
Never had that place believe it or not Toledo the birth place of restaurants doesn't have one that I know of
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Toledo doesn't have one? Jeez.

Where I used to live had one but that closed down. Where I live now one is real close by, closer than the nearest chipotle so it works.
 
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