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

Ended up taking a couple days off the gym. Went to the ER weds was having some strange chest pains the previous couple days. Doc thinks it's a pec strain. Following up with another doc Thursday.
 
Thanks guys. Just taking it easy till I see the doc Thursday. If everything checks out ill b back in the gym that day.
 
Well the doc said he thinks I have a infection of the chest wall, gave me some meds said if it don't clear up come back. Got back in the gym today.

Cycle 5 week 1 day A

Warm-up
Hip mobility
Banded hip series
Banded ankle work
General stretching
Single leg deads
Lunges
BSS

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 245x5 285x5 325x3
Down sets - 245x3,3

Good morning
135x8 185x6,6,6

Leg press
2 pps x 50 total reps

Abs
Swiss ball roll out / Swiss sit up
10,10,10 / 10,10,10

Notes
Hip has been bugging me a bit. Thought I did enough to loosen it up, but on 325 it tightened right up. Couldn't get really any external rotation. Every other weight flew. Everything else was fine and dandy.
 
It'll clear up in time, I'm sure. Working on an AM obit if not.

Nice squats man.
 
Hahha I ain't going out without a fight!!

Cycle 5 week 1 day B

Warm up
Hangs
Lat warm up
Band pull-a-parts

Bench press
Warm-ups - barx8 95x5 135x5
Work sets - 175x5 200x5 225x9 (PR)
Lilly pause - 175x5,5 (SS w/ 12 pull ups)

Invalid Link Removed (225)

DB rows
75x10 80x10,10,10

Hammer Curls / push ups
25x8 35x8,8 / 15,15,15

Dips
12,12,12

Cardio bike
15 mins @~155 HR

Band pull-a-parts / push ups
20,20 / 25,25

Notes
Pretty good lift today. Really wanted 10 on 225, not the best leg drive I was getting more pop on the other sets. Kinda why I did the lillies to stop, pause, then drive. Want to get a road bike soon, ride to and from the gym and just around town a couple times a week.
 
You had 6 more in you!
 
Cycle 5 week 1 day C

Warm-ups
Banded hip series
Lax ball
Hip mob
General stretching
Single leg deads

Deadlifts
Warm-ups - 135x5 225x5 275x3
Work sets - 300x5 345x5 395x7 (PR)
Paused deads- 300x5,5

Invalid Link Removed (395)

Front squats
135x8 185x5
Paused
185x3 205x3
Piston style
135x15

Swiss ball pikes / rollouts
10,10 / 10,10

Decline sit up
15,15,15

Cable Rev wood chops
10,10

Notes
Pretty darn good day here. 395x7 puts me at about 486 e1rm, had some in the tank too. Upper back isn't staying where I want it really. And not doing the best job of getting into the same position each rep. Strength is there and 5 wheels will be coming soon. Not a lot of time today, so just hit some fs and some ab work.
 
It def looked like you had more in the tank. NIce job.

What did you keep looking at? A mirror?
 
It looks to me like you're starting too far behind the bar and it's pitching you forward each rep. I like to set up shoulders in front and pull back until I'm in the right place, then start leg pressing. It gives me momentum in the right direction and a bit of a running start. I have a friend who does it really well and in an exaggerated fashion so it's a good example for teaching it:

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herderdude said:
It looks to me like you're starting too far behind the bar and it's pitching you forward each rep. I like to set up shoulders in front and pull back until I'm in the right place, then start leg pressing. It gives me momentum in the right direction and a bit of a running start. I have a friend who does it really well and in an exaggerated fashion so it's a good example for teaching it:

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Click to expand...

Thanks herder, good point there. I'm still not very consistent with set up on deads, always work to be done.
 
Cycle 5 week 1 day D

Warm-ups
Hangs
Lat warm up
Gen stretching
Band pull-a-parts
Cleans / snatches @95lb

OHP
Warm-up - bar x15
Work sets - 95x8 110x8 130x13 (PR)
Down sets - 95x6 paused (SS w/ pull up x10)
Behind the head - 95x6,6 (SS w/ pull up x 10)

Lat pull down
120x8 140x8 160x8 200x5

SS w/

Pec deck
4x8-10

Laterals
20 x14,14 (first 6 paused at top, last 8 partials)

SS w

Band pull-a-parts
20,20

Notes
Good lift today. Weighed 208 fasted this am, starting to replace some of my heavier carb meals with vegetables, and keep the majority of my carbs before/during/after workouts. This little cut probably won't last long, just get down to 200 then probably start back upwards. Squats Thursday.
 
Awesome OHP reppage. Gotta step my game up now.
 
liftandswim said:
They will. Unfortunately, we know what that means...a different lift will be in the tank lol
Click to expand...

Can't we just choose? Maybe I should start doing calves again, and let that be the weak link. lol
 
Maybe I need to work on my calves..

Cycle 5 week 2 day A

Warm-ups
Banded hip series
Hip mob
Single leg deads
BSS
Goblet squats

Squats
Warm-ups - 135x5 185x3 225x3
Work sets - 265x3 305x3 345x1..
Pin squat - 245x3 225x3

Invalid Link Removed (345)

RDL
135x8 185x8 205x8 245x8 275x6

Leg press
3ppsx10 4x10 5x10 3x15 1x10 (single leg)

Some squat jumps/depth jumps

KB side plank
20 lbx25 sec (dam near impossible) 10x35 sec (better)

Crunch machine
30x12,12 20x15

Notes
Squats.. Blah. Just can't get anything thru that mid point. Gonna probably have to reset these already which sucks. I was so close to 400 just 4 months ago, now 345 is a rough single? 360 is my top weight next week, if I grind that out, I'll take 90% of that and set it as my max and start back up. I need to be hitting reps, not this shyt I've been doing.
 
What's changed since you were near 400?
 
I went back in your videos and looked at your 370 if u compare the 2 u seem much tighter and appears that u push your knees out more on the 370 post that one and see if people agree but I do think you have the strength just lost your technique
 
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That's my 370 squat there. I also see that I'm not throwing my back into the bar out of the hole. Good eye there Dmax.
 
One thing I'd say is work on those hips shooting back out of the hole.

Doesn't work for everyone, but I've found that I get tight / brace then pop my hips back before I descend and just think straight down, straight up (obviously, that doesn't always happen, but it's the intent that counts). Idk you may hate it, but I love it
 
Yeah I think the hips are shooting back cause I'm not leading with my back out of the hole. At least I think...

Cycle 5 week 2 day B

Warm-ups
Hangs
Lat-warm up
General stretching
Band pull-a-parts
Curls

Bench press
Warm-ups - barx10 95x5 135x5
Work sets - 185x3 210x3 240x4,4 (volume pr)
Lilly pause - 185x3x5 SS w/ DB row 75x3x10
Pause press into Lilly pause (legs up) -
135x6,5,5 SS w/ supinated pull down 140x3x10

DB curls
25x10 30x8 35x8 40x6
Drop set
35-25-17.5 all x7

SS w/

Tri-push down
5x8-10

Rear delt raise
20x3x10

Rower
2x750 m (3:00 each)
1x500 m (2:00)

Notes
Nothing great on my top set here, just lost tightness when I unracked. Went for it again and felt better I was just kinda beat at that point. Wanted to work on positioning and just bench more per say, so I did just that. With 135 I kept my legs in the air, I would pause a rep on the chest then pause 1-2 inch above, that would be a rep then repeat. Felt pretty good. Need to get back to lax balling the ribs and doing some rolling pre bench, positioning wasnt optimal. Sorry for the book lol.
 
Just my opinion, but I don't think you really need to cue driving your back into the bar out of the hole if upon descent you've got dem lats engaged and your torso angle is (relatively) constant, it should just happen. But idk everyone squats differently, gotta find what works for you!

And nice session, man
 
If the hips are shooting up first, then yes, the cue to hit the bar with your back is pertinent. But you gotta hit the bar as you hit the hole, not coming out of the hole. Also, bring a sheet to cover the mirror if you squat looking into a mirror. You'll get it back, capo. Happens to us all.
 
Thanks guys. Yeah I was watching some of my old vids, reminded me of how I need to squat, now just need to put it to work.
 
I don't know what you mean by nothing great, you hit a volume PR.

Putting a sheet over the mirror is a great idea. I wonder if they'd mind me putting Velcro on the rack...
 
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