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

Cycle 3 week 2 day A

Warm-up
Lax ball
Foam roll
Hip mobility
Banded hip series
General stretching

Squats
Warm-ups - 135x5 185x3 225x3
Work sets - 255x3 290x3 325x5
Down sets - 255x3x3

Good mornings
135x3x6

4 super sets of
BSS x 10
Squat to low box jump to high box x 10

Back exts

Notes
Glutes locked up on my last working set of squats. 290 felt real heavy beltless. Matched my week 3 from cycle 1 at 325. Went light from there to try to loosen things up. BSS helped a little. Set up the low box with a 12 inch and a 25 lb plate on top, a little below parallel. High box was 24 inches.
 
Cycle 3 week 2 day B

Warm-ups
Lax ball
Foam roll
Lower body mobility
Hangs
Pull a parts
Lat warm up
Hammer curls
McGill pull ups

Bench press
Warm-ups - bar x10 95x5 135x5
Work sets - 180x3 205x3 230x6
Down sets - 185x6x3 (grips from index on smooth to middle on rings)

Hex press
45x10 50x8,8,8

SS w/

Chin ups
Bw x10 +25 x8,8,8

DB curls / tricep press downs
4 x6-12

McGill pull ups
3x2

SS w/

Swiss ball pikes
3x8

Supinated grip pull downs
100x35

Notes
Pretty good day in the gym. 230x6 is up from cycle 1 week 3 reps of 230x5, I think the all time PR there is 7. I could of probably had a couple more today but left em in the tank. Lower back / glute is still bugging me pretty bad. Took some Tylenol just to get moving this morning. Once I got loosened up it wasn't horrible but when I sit down it gets instantly tight. So not sure about deads yet. Might have to take a day off then go in Saturday to hit em. See how I feel tomorrow.
 
Strong presses Capo. Rest up and get better man
 
Man, like half of us are having trouble in that area, the other half in the elbow. Comes with the territory of trying to push the human body.

Nice benching capo. Putting in some good work
 
rob112 said:
Man, like half of us are having trouble in that area, the other half in the elbow. Comes with the territory of trying to push the human body.

Nice benching capo. Putting in some good work
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Thanks man. Yeah it's a problem spot for sure.
 
Did some rolling / mashing this am, left IT band was extremely painful to roll. Didn't really find much else though. Back is still some what tight.
 
Just said f it lets do this.

Cycle 3 week 2 day C

Warm -up
Every lower body mobility movement I know lol
Foam roll
Lax ball
Hangs
BSS

Deads
Warm ups - 135x5 185x5 225x3 275x2
Work sets - 315x3 355x3 400x3

Leg curls
65x4x12

Leg exts
115x4x12

McGill pull ups
3x3

Swiss ball pike into roll out
3x8

Notes
Better than expected. I belted up for all my working sets just because it seemed like the compression helped my discomfort. But just hit prescribed reps then hypertrophy and some ab work. The Swiss ball pike into roll out is one of the most difficult ab workouts I've ever done, so we are going to keep doing those lol.
 
I think hitting just the prescribed reps if it doesn't hurt you. What I've been doing. What's your E1rm at?
 
capo180 said:
That's the plan man. But around 480.
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Alright, I knew it had to be up there with that being the minimums. And my original post was supposed to say that's what I've been doing too on deads lol phone posting errors101
 
rob112 said:
Alright, I knew it had to be up there with that being the minimums. And my original post was supposed to say that's what I've been doing too on deads lol phone posting errors101
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Yeah if I figured that lol. It's all still some what tight today, just mashed the glutes and did the banded hip series and that seems to help a lot.
 
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Some interesting stuff if you get time. I have a theory, when I do one leg glute bridge holds my left glute is much weaker, so I think my hamstrings were over compensating for glutes not firering correctly.
 
rob112 said:
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Some interesting stuff if you get time. I have a theory, when I do one leg glute bridge holds my left glute is much weaker, so I think my hamstrings were over compensating for glutes not firering correctly.
Click to expand...

Thanks for the links man. Ill check em out! Activating the glutes has been something I got away from, I used to always have trouble with soft *******s on deads. I gotta get back to doing a bit more there.
 
Wow lol

Cycle 3 week 2 day D

Warm-ups
Lax ball
Foam roll
T-spine work
Hangs
Lat warm up

OHP
Warm-ups - barx10
Work sets - 95x5 115x5 130x12
Down sets - 95x4x5 (all SS w/ pull ups x 10)

Incline DB press
60x4x12

SS w/

Supinated grip pull downs
120x4x12

Upright rows
50x3x12

SS w/

Curls
50x3x12

Lateral raises
20x3x12

SS w/

Band pull-a-parts
3x12

Then some quick rear delt work to finish

Notes
Good day today, everything was pretty light but got in some good volume. That's a PR for 130 but I've done 135x12 so it doesn't mean much. Back/glute felt better today, I was even cleaning the weight into place (not like cleaning 130 is anything special lol). 5/3/1 squats tomorrow, probably just hit prescribed reps, don't want to aggravate the glute or anything.
 
130# cleans for reps! lol

Nice pressing Capo.
 
Cycle 3 week 3 day A

Warm-ups
Lax ball
Foam roll
Hip mobility
Banded hip series
Single leg deads
Lunges

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 270x5 305x3 345x1

Db BSS
BWx12 +25's x10 +30's x10 +40's x10

SS w/

Back exts
4x12

Swiss ball pikes
3x8

Mingled with some lunges

Machine crunch
3x12

Cable reverse wood chops
2x12

SS w/

DB swings
60x2x10

Notes
Squats felt fairly solid today. 345 was kinda slow just because I took my time getting into the hole. Belted up at 305. I'm getting great depth with a bit wider stance too. Finally hit some weight on BSS, 40s were a bit too much but handled 30s with easy. BW at a steady 209, not counting cals right now, just monitoring BW.
 
Cycle 3 week 3 day B

Warm-ups
Hangs
Lat warm up

Bench press
Warm-ups - barx10 95x5 135x5
Work sets - 190x5 215x3 245x4
Down sets - 190x2,2,2,2,8 (all SS w/ DB rows 60x10)

Ez bar Skull crushers
+10 PS x10 +20 PS x 10,10,10

SS w/

EZ bar curls
+10 PS x 10 +20 PS x 10,10,10

Iso low row machine
1.5 PPS x 8-7-6...1 (short rest)

Notes
Pretty good lift today. Tied PR on 245 with ~2-3 in the tank. Sets up easy PRs on 3s and 5s day with this weight. Feeling better on bench almost weekly now. Short on time so just did some easy tri/bi stuff then just a little lat finisher. Under an hour from walking in the gym to walking out. Ill catch up on logs tomorrow at work lol.
 
What program are you following?
 
Nice reppin Capo. Eyes on three wheels over here.
 
liftandswim said:
Capo is so close to all the big milestones.

3 plate bench
4 plate squat
5 plate dead
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F yeah man. Should already have the squat but whatever. The bench will get there, I'm finally thinking that my bench set up is decent. I was amazed when I pulled 465 last year, especially after squating 375 and failing on 405, so I don't think 5 plates is too far out. Just not gonna push things too hard right now. Need to just let the program work. Get back to hitting rep PRs every time I'm in the gym.
 
Cycle 3 week 3 day C

Warm-ups
Banded hip series
Lax ball
Hip mobility
BSS
General stretching
Hangs

Deads
Warm-ups - 135x5 225x5 275x3
Work sets - 335x5 375x3 425x3
Deficit deads - 335x3x2

Front squats
135x5 185x3 225x3 255x3

Leg ext
130x4x12

Leg curl
80x4x12

Swiss ball pike
3x8

Ab wheel
3x8

95 lb bb complex (7-6-5...1)
Deadlift
RDL
Row
OHP
Good morning
Back squat

Notes
Sweat soaked after this one. An hour and a half to get done, feeling another long session tomorrow too for OHP. Back/glute are feeling much better and have been for the past several days so I just green lighted myself to hit some reps at 425. Deep with the hips here, better back angle, slows the reps down a hair but afterwords I don't feel like I got hit by Mack truck. 1-2 in the tank, 3 reps gives me a 465 max (what I hit in December). Worked up to a decent triple on front squats, probably RPE 8.5 ish. Everything beltless besides 425. Bought 5 boxes of Girl Scout cookies yesterday, and I have accumulated a nice load of Easter candy. 211 this am, stable there.
 
Mmm, Girl Scout cookies....

Solid deading, Capo.
 
Nice pulls. Good that you found a style that you can recover from, very important for gains.
 
Cycle 3 week 3 day D

Warm-ups
Hangs
Gen stretching
Lat warm-up
Cleans/snatches w/ 95 lb
Pull-a-parts

OHP
Warm-ups - barx8 95x5
Work sets - 105x8 125x5 140x10
Down sets - 105x5x5 (each SS w/ 10 chin ups)

Incline bench press
135x8 155x8 175x5 185x3 205x3 225x3 (PR)

DB Curls (all SS w/ band pull-a-parts x20)
Hammer style - 25x10 30x8 40x6 50x6
Reg - 25x12

Rower
5 minutes (~1270 m)

Notes
Great lift today. Not as much volume as I wanted but I'm doing 3 in a row here so keep things pretty easy. 140x10 might be a PR, pretty sure it is. Just worked up to a heavy triple on incline, was planning just 205 but that was easy so said what the heck 225 it is. Not sure if I've ever pressed 225 on incline, probably RPE 9 ish. Hitting that after all that OHP and chin up work is pretty darn good for my weak self. 5 mins of rower at about a 2 min / 500 m pace, haven't done it in a while and I'm squatting tomorrow so left it there. Cycle 4 begins tomorrow, too many off days this cycle for a deload, plus I felt fantastic these last two lifts.
 
Cycle 4 week 1 day A

Warm-ups
Banded hip series
Lax ball
Foam roll
Hip mobility
General stretching
BSS

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 240x5 280x5 315x5
Down sets - 240x3x3 (all SS w/ stiffy deads 185x6)

RDL
185x8 205x8,8

Walking lunges
+30 DBs x 3 laps

Swiss ball pikes
4x10

SS w/

McGill pull ups
4x3

Notes
Okay lift today. 2nd set killed me gotta start belting up for my seconds. Everything else was pretty good. Doesn't look like much but it feels like it. Bench tomorrow.
 
Good session, capo.

Yeah I started belting up for my 2nd sets as well. I think it makes a difference. I do enough belt less work in my rep days anyway
 
Really good OHP and Incline numbers Capo.
 
Thanks guys. But yeah I should belt up for my main work so I can hit max reps on my 3rd set then just do first set last beltless for a couple down sets.
 
I'm with you guys. I haven't pushed beltless in awhile, trying to save energy for top sets. In the off-season I'll go back to it.
 
Cycle 4 week 1 day B

Warm-ups
Hangs
Lat warm up
Curls
Pull-a-parts

Bench
Warm-ups - barx5 95x5 135x5
Work sets - 170x5 195x5 220x9
Down sets - 170x4x5 (each SS w/ 10 pull ups)

Fly / press
30x10 40x8

Skull crushers
EZ bar + 25s x3x8

Curls
25s x3x12

V bar thumbless grip pull downs
120 x12-10-8...2 (short rest)

Notes
Not sure if that's a PR on 220, on 3s day cycle 1 I only got 7 reps. So it's a recent PR, I guess. Sleep had been terrible about 4 hours today and 3 maybe 4 yesterday. So I did what I could in the gym with pretty low energy. Working turns sucks and always will lol. Last two downs sets for bench did em Lilly style. Looking pretty lean these days, my recomp seems to be going well. Looks like I might actually be putting on some muscle too.
 
liftandswim said:
Get some sleep! I'm a zombie on anything less than 8 lol.

Nice reppage too. Gonna need to try that fly/press combo
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I need some lol. I usually operate pretty good on 6 I got used to that In college. I work 12 hour shifts so 8 hours isn't really feasible. But yeah stole it from herder, I was already wore out chest wise though.
 
Cycle 4 week 1 day C

Warm-ups
Banded hip series
Glute mash
Foam roll
General stretching
BSS

Deads
Warm-ups - 135x5 225x5
Work sets - 295x5 345x5 385x7
Deficit - 295x3x3

Front squats
135x6 185x5 195x6 215x6 235x6

Leg curls
4x8-12

Leg ext
4x8-12

Swiss ball pike
10

Swiss ball rollout
10

Pike into roll out
8,6,4

Plank/side plank
2 sets of 30 each way

Back ext
12 +40x8,8

Notes
Good lift today. Not a great bar for deads / no chalk, still probably RPE 8ish. Worked up to a heavy 6 on fronts. Only belted for my top set of deads. Pumped the legs and destroyed the core then got out! OHP tomorrow!
 
Strong fronts, Capo.
 
I picked up some liquid chalk from meijer a couple weeks ago since my real chalk broke that stuffs not bad at all should give it a try
 
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