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

RegisterJr said:
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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Just tuck it between some plates on the backside of the rack.
 
Cycle 5 week 2 day C

Warm-ups
Hip mob
Gen stretching
Airplanes
BSS
Goblet squats

Deads
Warm-ups - 135x5 185x3 225x3 275x3
Work sets - 325x3 375x3 420x5 (PR)
Paused 325x3,3

Invalid Link Removed

Pause squats
135x5 185x3 225x3 275x3 225x5

Planks
1:15, 1:00

SS w/
Rev wood chip
10,10

Notes
Decent lift today. Still not great position on deads I gotta start from the top and just squat down to the bar each rep and not try to swing my hips in like I do.. Still a good PR though. Pause squats felt okay, trying to get tighter on the bar, and get my back in the right position upon hitting the hole.
 
Nice job on the PR man.
 
Cycle 5 week 2 day D

Warm-ups
Lat warm up
Band pull-a-parts
Cleans

OHP
Warm-up 95x5
Work sets - 100x5 120x5 140x12 (PR I think)
Down sets - 100x3x6
SS w/
DB rows - 70x12 75x12 80x12

Cgbp (paused)
135x8 185x5,5

Chins
12,12,8,8

Laterals
20x12,12,12
SS w/
Band pull-a-parts
12,12,12

Notes
Good lift today. All nice and pumped.
 
Killed OHP PR man
 
Cycle 5 week 3 day C

Warm up
Hip mob
Gen stretching
Air planes
Lunges

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 345x5 395x3 445x1 475x1 (PR)

Invalid Link Removed 475

Machine crunch
4x12

Leg ext
3x12

Lunges, goblet squat, BSS

Notes
Packed gym.. Wanted to squat. But no go there so unplanned dead lift sesh. Turned into a 10# PR. Better positioning = 5 plates fo sho.
 
Nice job man, awesome PR. I plan to go for 5 plates next week too!

Serious question, why the bumper?
 
Thanks guys. But I dunno, I tried to use chucks once upon a time and hated em. But the bumper plate is just cause they are usually left on there, idk if it makes a difference or not.
 
capo180 said:
Thanks guys. But I dunno, I tried to use chucks once upon a time and hated em. But the bumper plate is just cause they are usually left on there, idk if it makes a difference or not.
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I like my chucks, but I think I liked my old cheap boat shoes better.

Ah. Our gym recently got them and I didn't know if they were worth using. They don't have enough weight in them anyway, and I'd have to mix smooth bumpers with hex plates if I used them.
 
Ehh I don't see a difference in using the bumpers vs not. My gym has 1 pair of 45s, 35s, and 25s. The 45s are real thick, like you can see with just 475 on the bar it's pretty full.
 
Cycle 5 week 3 day B

Warm-ups
Lax ball
T-spine mob
Banded hip work
Hangs
Lat warm up
Curls lots of curls
Band pull-a-parts

Bench press
Warm-ups - barx10 95x7 135x5 185x3
Work sets - 200x5 225x3 250x3
Paused - 225x3
Lilly - 200x5,5 SS w/ sup pull down 140x8 160x8
Legs up - 145x8,8,8 SS w/ sup pull down 160x8,8,8

Invalid Link Removed 250

Tri push downs - 3x12
SS w/
HS MTS high row - 3x10

21's
50 x1,1

Notes
Another bench day spent mainly on the bench. Tied my PR on 250, hit the same sticking point as usual. Benching with the legs up and Lilly pressing should help a bit with that midrange strength. Set up not great today, feet felt like they were setting up strange, I'm over thinking things a bit probably. Have had some bicep / left glute pain, tightness, whatever since that deadlift PR Thursday. Bicep feels a bit better now. Did lots of curls in warm-ups, helped a bit. Still feeling it though.
 
Cycle 5 week 3 day A

Warm-ups
Lax ball
Foam roll
Hip mob
Banded hip series
Airplanes
BSS
Lunges

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 285x5 325x3 360x1
Paused - 225x3

Invalid Link Removed 360x1

BSS
Bw x10,10 +60 x10

DB swings
50x10,10,10

DB Lunges
25s x10,10,10

Swiss ball pike / crunch
12,10 / 12,10

Leg ext / leg curl
160x12 175x12,12 / 110x3x12

Rower
1500 m / 6 min

Notes
Decent lift today.. Watching that vid you can see that my glutes aren't pushing through on the top end. Came out of the hole pretty fast, at least I think. Glute has been kinda locked up since my deadlift pr Thursday. The swings helped free it up, it honestly didn't feel bad preworkout, but once I got some weight on the bar I was hitting a hard sticking point. A lot of good accessory work today.
 
I think for my deload squats, I'm gonna hit some arch back good mornings before I squat. They always get the glutes going good. Then look to ramp up some singles at moderate weights. See what happens.
 
That's a great idea, banded GM's before squats.

Holy bench volume, man. I wish I had time for all that. Squat looked good too.
 
RegisterJr said:
That's a great idea, banded GM's before squats.

Holy bench volume, man. I wish I had time for all that. Squat looked good too.
Click to expand...

Thanks man! When I'm not working I have more time in the gym, I try to get more volume in on these days since I'm usually in and out pretty quick on days where I work. 12 hr shifts don't leave much time for anything lol.
 
capo180 said:
Thanks man! When I'm not working I have more time in the gym, I try to get more volume in on these days since I'm usually in and out pretty quick on days where I work. 12 hr shifts don't leave much time for anything lol.
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That's why I like weekend lifting, but when the summer chores start stacking up that's out the window. :(
 
O man nice grind. way to stick through it. Could be fatigued from deads?? Yea one of the reAsons I put deads and squats together was to have more time recovering.i found that I would burn out on deads, the squat would suffer the following days. And lower back/ hams would not be fully healed by the time I got to squat day, making things super heavy than it should. So far I'm liking my new split. I come in fresh and ready to destroy shyt
 
Thanks guys. But my glute was still pretty fried from my deadlift day, more tight then anything. Just couldn't get it loose. Usually my recovery is pretty good.

I'm 208 this morning, down a couple lbs. nothing crazy. Can see the upper abs a bit if I flex em lol. I'm trying to get to about 200 even, then start working back up.
 
Cycle 5 week 3 day D

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

OHP
Warm-up - 95x2x8
Work sets - 115x8 130x5 150x7
Down sets - 115x3x5 SS w/ DB rows 80x3x8

DB laterals / tricep push downs
20x3x12 / 60x12,12 drop set

Pec fly / rear delt machine
145x10 130x10,10 / 100x10 85x10,10

Single hand tricep ext / chins
3x10 / 3x10

Notes
Wasn't very stable at ******* on 150, so just shut it down at 7. Still pretty good for a 3+ set. Focused on BB type work for everything else as I kinda have been. Kept everything relatively light to keep good form and really work the muscle.
 
In other news my A/C went out. Good news is I have a home warrenty, which means it should be almost free. Bad news is that means it will probably take forever to get done! Supposed to be 80s by the end of the week too...
 
Screw that no AC stuff. At least it isn't in the 90's yet though.
 
Cycle 5 week 4 day A

Warm-ups
Banded hip work
Banded GMs
Glute/ hip mob
BSS
DB swings
Good mornings

Squats
Work up
275x1 315x2x1 275x2

Rack pulls (below knee)
135x5 225x3 315x3

RDL
135x10 185x10,10

Machine crunch
110x3x12

DB side bend
60x3x12

Notes
Glute is still blah, guessing at this point I got a little strain back there. Didn't really squat heavy enough to notice anything, but on rack pulls at 315 I felt it right away. Probably just rest the lower body for the rest of the week. Maybe some light deads 275 ish, idk if that would aggravate it more.
 
Resting the booty is a good idea. Hope it heals up fast man.
 
Cycle 5 week 4 day B

Warm-ups
T-spine work
Lax ball
Hangs
Lat warm-ups
Curls

Bench press (all paused)
Barx8 95x9 135x8 185x5 205x3x3
TnG - 225x5

HS bench
1 pps x12 1.5 pps x 10,10

Row
135x10 155x10 175x10

Rope push down / behind head push / curl
60x8/8 / 30x12
60x8/6 / 35x10
45x8/8 / 40x8

Notes
Woke up a little late today. So not a bunch of time to spend in the gym. Got a little head cold or something to, kinda hyper medicated right now. Bench was pretty good. Thinking about doing some pause work each week, at least for warm-up. It promotes more tightness and leg drive then just touch n go does. Just a little pump work and gone today. Glute still not great, so probably OHP Monday, light deads Tuesday. Then jump to cycle 6 and hopefully be good to squat heavy Friday.
 
Nice pressing Capo.
 
Cycle 5 week 3 day D

Warm-ups
T-spine work
Band pull-a-parts
Curls
Lat-warm up

Clean / press
Work up
195x1

OHP
135x3x5

Rows
135x12 155x12 175x10

Curls / rope push downs
4x12 each

Cable delt work
A ton hitting all sides of the delt

Straight arm lat push down
3x10

Rower
500 m intervals / 1 min rest
Did 4 rounds avg 1:55 min /500 or so. Not bad.

Notes
Just a nice easy day. Worked pretty much fasted, just a banana for breakfast. Just pump/form work, a little conditioning at the end. Some deads tomorrow, see how the glute is.
 
liftandswim said:
I'm 100% certain I couldn't clean 195lbs. It's bad.

Good luck tomorrow too.
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Ehh judging by how far you came on the powerlifts. I'm sure you could learn the movement pattern for cleans relatively quickly and move more weight than me.

But thanks man, it's still deload work so probably just a nice cluster of moderate singles.
 
What do you think about the cleans? Been contemplating them, assuming I could get them over my belly.

Nice work man. Hope your hammy is ready for DL tomorrow.
 
RegisterJr said:
What do you think about the cleans? Been contemplating them, assuming I could get them over my belly.

Nice work man. Hope your hammy is ready for DL tomorrow.
Click to expand...

They are just something that have always been apart of my training. To a lesser extent now since I've started 5/3/1. You don't need to do them, they probably won't add anything to the powerlifts, but I just enjoy doing them once in a while. They do really force you to be quite mobile especially in the ankles/hips. I'm more of a jack of all trades when it comes to fitness, pretty decent at everything, but not great at anything lol.

Just my thoughts/reasoning for doing em.
 
Took the day off. Pretty rough day at work, also think I broke my toe yesterday. But I'll be in the gym for deads tomorrow.
 
Cycle 5 week 4 day C

Warm-up
Hip mob
Ankle mob
Banded hip series
Hip thrusts
BSS
General stretching

Deads
Work up
365x5x1 EMOM

GMs
135x3x12

Swiss ball pike / crunch
8,8,8 / 10,10,10

Walking lunges (barbell on back)
80x 2 trips (about 10 reps /trip)
100 x 2 trips

Smith Mach calf raise / DB side bend
1 pps x10 2x10,10 / 50x3x10

Cadillac bike
15 min

Notes
All around a pretty good day. Deads not really that great, glute still throwing a fit. Also forgot my screwdriver to loosen the belt a notch. Some easy GMs to try to feel the glutes engage. Felt okay. Heavy lunges always destroy my glutes so just decided to hit some today. Worked heart rate up to the 150s on the bike and kept it there. Left pretty soaked in sweat, felt great.
 
Wife broke her little toe the exact same way last week.

Pretty good DL work despite the glute pain.
 
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