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

Looks solid. You got in some good volume.
 
Cycle 2 week 3 day C

Warm-up
Hangs
Mini band shoulder work
Pull ups - 2x15
Rope tricep - 2x20
Rope face pull - 2x20

OHP
125x5 145x3 160x4 135x9 115x10

Laterals
25x3x15 20x15

Front raise
25x15 30x15,10

CGBP
135x3x15

Pull ups / tricep push down
12,12,10 / 42.5x3x15

Cable curl / band pull a part
42.5x12,12 / 25,25

Hammer curl / band pull a part
30x10,10 / 25,25

Notes
Good lift today. Presses felt good, 135 felt like a peanut after that 160 set. But I was dead for 115.. Just easy volume for shoulders triceps and lats. 64 total reps on pull ups is pretty good for me.
 
If ohp was dependent on my BW maybe I'd have numbers like this
 
Cycle 2 week 3 day D

Mini band hip work
General stretching
Airplanes

Squats (5x5, beltless)
225x4x5 225x12

Front squats
185x6 225x6 275x2 225x5

SLDL
275x4x6

Back ext
3x12

Leg ext
130x12 145x3x12

Ab wheel
3x10

Notes
Good day today. 5x5 on squats as planned, each set felt better than the last. Everything beltless and light for the most part. Fronts felt better after squats than after deads. Took 275 for a ride for the hell of it. Then just some easy work after that.
 
Been having some sinus troubles these past few days. Got a sinus infection. I'll be back in the gym tomorrow though.
 
Oh no. Hopefully it's gone quickly.
 
Have you recently take a career switch to bee keeper? If so I would consider a switch man. Stay safe
 
Thanks guys. Feeling okay for the most part today.

Cycle 3 week 4 bench/deads

Bunch of hip work
Gen stretching
Shoulder mini band work
Triceps / rear delts 40 rep each

Bench
185x5 225x3 250x2

Beltless deads
315x6 365x6

DB row
90x3x10

Roman chair
3x12

Triceps / face pull
60x12 50x12 40x15 each

Laterals
20x3x20

Front raise (rack run)
20x15 17.5x15 15x15

Leg ext
115x3x20

Leg curl
80x3x20

Notes
Nice easy lift today. 250 I'm guessing is around 90%, felt rpe 8 on that double. Then just easy beltless deads. From there just some accessory work.
 
Cycle 2 week 4 bonus day

Warm-up
Hangs
Band shoulder work
A few pull ups / dips / chins

Chins
+25x6 +45x6 +70x5 +90x5 +45x8 BWx12

Pull ups
BWx4x8

EZ curl
55x10 65x10,8 45x10,12

Back ext
4x12

Supinated grip tricep ext
42.5x3x20

Notes
Nice little accessory day. Some heavy chins, worked up to about a 5rm then dropped from there. Did some pull ups for additional back volume. Then just showed the lower PC and arms some love. BW at 210 this am. Got Gatorade powder back in the mix for additional carbs. Some squats and OHP are on deck for tomorrow.
 
Cycle 2 week 4 squat / OHP

Warm up
Banded hip work
Banded glute work
General stretching
Air planes

Squat (beltless)
235x4x5 235x10

Front squat (beltless)
185x5 205x5 225x5 255x3

OHP
115x2x5

Switched to platform from rack.

OHP / SGHP
95x8 115x8,8 each

Chest fly
100x3x15

Leg ext
110x3x15

HS bench press
1 plate each side to failure

Band pull a parts
50 reps

Notes
Good lift today. Wrapped up deload week. Squats were easy, 60-90 sec rest times. Sets of 10 just suck. Lost my upper back on 255 and had to put it down on the safety pins. Was fatigued from the heavy chins yesterday. Gonna up my chest and quad hyper work a bit over the next few cycles. Just to be a bit more bro.
 
Cycle 3 week 1 day A

Warm up
Banded hip mob
Gen stretching
Banded shoulder mob
Pull up / chin ups
Band tricep / face pull

Bench press
165x5 190x5 215x12 (Rep PR, calc 1rm PR)

CGBP
165x3x8

Row
135x8 155x8 175x3x8

Chest fly
115x3x15 100xa few ISOs

Mini band tricep / mini face pull / KB laterals
2x25/2x25/25x12 20x12

KB laterals
10x2x25 (holy pump)

Notes
Bench felt great today. Always neglect mobilizing the hips on bench day, changed that today. I hit 215 for 8 reps on week 1 cycle 2, rounding had me hit the same weight today, but this time got 4 more reps. Also first time my calc 1rm is in the 3xx's! Not that a set of 12 can really be extrapolated to an accurate 1rm but, I'll take it lol. Did CGBP for my secondary, then focused on accessory movements. BW stable at 210.
 
Good idea doing hip mob on a non lower day. Gotta follow your lead.
 
Cycle 3 week 1 day B

Warm-ups
Banded hip work
Banded knee stability
General stretching
Hangs
Airplanes

Deads
305x5 345x5 395x7 315x3x5

RDL
245x3x8

Leg press
180x15 270x15 360x15 450x15 270x25

Walking lunge
2x12

Decline crunch
4x15

Leg curl
95x12,12 80x15 65x20

Notes
Pretty good day, had to reset a few times on 395 deads. Took a bit out of me. RPE 9. After that just focused on building up the wheels. Tomorrow probably some heavier upper back work, back exts, and core work. Body weight at 209. Hoping to get that moving upwards. Might have to start picking up the fork a bit more often.
 
Cycle 3 week 1 extra day

Warm up
Hangs
Band shoulder work
Chins / pull ups / NG Chins (24 total rep)

Pull ups
+45 x4x8

Chins
4x10

Back ext
3x12

HS MTS ab crunch
40x10 50x10 60x10,10

Side bend
45x3x12

Rev grip curl
45x3x12

Notes
Nice short session today. Just trying to add some heavy back work in. Hard day to position in the grand scheme of things. Getting stronger at chins / pull-ups. 96 reps today, so dam good volume. From there just checking in with the PC and core. Back tomorrow for OHP.
 
Cycle 3 week 1 day C

Warm-up
Hangs
Mini band shoulder mob
General stretching
Snatch work

OHP
115x5 130x5 150x9 (PR) 135x8,8

Incline bench
135x6 155x6 175x6 185x6 195x2 155x10

Laterals
20x12 25x12 30x12 30-25-20-15x10 (rack run)

Front raise / v bar tricep
20x20,20,15 / 60x20,20,20

DB curl
25x10 30x10 35x10 40x8

Incline fly / pull up
35x10 40x10 50x8 / 12,12,12

DB rear delt raise
30x4x10

Supinated grip tricep ext
40x20,20

Notes
Great day today. 150x9 is up from 150x6 on week 2 of cycle 1. Strength is coming back pretty quickly on OHP. Hopefully it keeps rolling. I'd like to hit 200 this year. 150x9 puts me at ~195. First time trying to go heavish on incline lost 195 on the unrack really, grove was way off so racked it and dropped the weight. I might be good for 230-240ish on incline lol, hard to say as it's never my main movement. BW pretty steady at 210.
 
Thanks bro! Doing the best I can lol.

Cycle 3 week 1 day D

Warmup
Hip mobility
Gen stretching
Knee stability
Air planes

Squats
245x4x5 245x10

Front squats
185x4x6

Deficit deads
225x6 275x6 315x6,6 225x6

Leg ext
100x5x15

Leg curl
80x5x15

Back ext
3x12

HS ISO lat pull down
140x3x12

Decline crunch / band pull a part
4x15 / 4x25

Good girls / bad girls
About 75 each

Notes
Good lift to end the week. Got in some volume today. Squats are feeling better. About an hour fifteen from first working set of squats till I was walking out. 90 sec rest times and squats and fronts. Then as long as I wanted on deficits lol. From there pretty much 60-90 sec rest.
 
Cycle 3 week 2 day A

Warm-up
Banded hip work
General upper stretching
Pull a parts
Pull ups

Bench
185x3 205x3 230x7 (PR) 185x5x3 (DE style)

Wide grip
135x2x12 (second set feet up)

JM press
135x5,5 115x8

Tricep push down / pull up
42.5x2x20 / 2x8

Machine preacher curl
45x15 70x12,12

Super set
Front raise / pull a part / side raise / pull a part
25x25 20x25 / 25,25 / 25x25 20x25 / 25,25

Chest fly
85x15 100x15 115x15 85x15 + ISOs

Notes
Drove back from Morgantown WV this am. Didn't feel like lifting really. But won't be able to hit the gym tomorrow so figured I'd get one in today. 230 moved well. Got just enough to get a rep PR. Left a couple in the tank. First time doing JMs in a while, they still suck. Get a nice stretch in the triceps though.
 
Cycle 3 week 2 day B

Warm up
Workx12 hours
Hip mobility
Air planes
Ham work

Deads
325x3 370x3 415x3,3,3

Deficit deads
315x5,5

Good mornings
135x8 185x8,8 225x8 (loose belt)

Leg press / calf raise
270x4x20 each

Back ext
4x12

Pull up / Swiss ball rollout-pike
12,12,12 / 6,5,5

Notes
Good lift. Wasn't feeling it till I got going. First set of 415 felt like suck. So just decided to do some repeats with it. RPE8-8.5 each. Those made the deficits feel like paper weight. Good mornings felt nice today, great hamstring stretch. Then some pump work, a little check in with the PC and core.
 
Cycle 3 week 2 day C

Warm up
Shoulder mob
Rot cuff work
Chins / pull ups
Face pull / tricep work

OHP
125x3 140x3 160x6 (PR) 135x8

Incline bench
185x3x6 135x8,8

Laterals
30x3x12

Front raise
25x12 30x10 25x12

DB row
90x8,8

Incline fly / hammer curl
45x10,10 / 45x8,8

Notes
Good lift today. Some tendon pain in my forearm today. Was able to stretch it out, made it through okay. Last reppage at 160 was 4 still left 1-2 in the tank. OHP is feeling strong these days.
 
Wooo! An OP pr....and @8.5rpe to boot!
 
Thanks bros! Yeah I'm happy with how my presses are going these days. Increased ISO work for the delts is helping it seems.

Cycle 3 week 2 day D

Warm-ups
Banded hip mobility
Banded knee stability
TKE
Glute work
General stretching

Squats (beltless)
255x4x5 255x10

Front squats (beltless)
195x4x6

Leg ext
150x10 120x10 90x15,15

RDLs
185x4x15

V bar triceps / pull ups
50x3x20 / 3x12

Band pull a parts
100 reps

Notes
Good lift today. Pretty good pace at about 50 mins. Sweat fest as usual. Knee was kinda messing with me after front squats. Still doesn't feel great. I notice sometimes I have issues getting to full extension. Everything moved well despite the knee. I'll belt up one day on squats but as long as 10 reps without the belt is easy I'll keep it off.
 
Cycle 3 week 2 bonus day

Warm-up
Hangs
Band shoulder work
General stretching
Face pull

Chins
BWx12 +35x8 +45x8 +70x8 90-45-BW x6 (drop set)

Pendlays row
185x8 205x8 225x8 (think a PR)

Planks
+45x45,30,30 BWx45

HS MTS crunch
70x3x10

DB side bend
50x12 55x12 60x12

Run work
Walk 1/2 mi jog 1 mi walk 1/2 (~30 min)
Run 1/2 mile -3:45 (~9 RPE)

Notes
Nice little extra day. Heavy back and core work. A little running. I gotta make sure to warm everything up before I pick up the pace on my runs. Run on a 1/2 mi loop, a little up hill followed by a down hill. Not much flat ground
 
Cycle 3 week 3 day A

Warm-up
Banded hip work
Banded shoulder work
Pull a parts

Bench
190x5 215x3 240x5 205x10

DB incline bench
70x2x10 75x2x10

EZ bar skull crusher
60x10 70x3x10

Lat pull down
120x4x10

Triceps push down
50x3x20

DB curl / band pull-a-part
35x12 30x2x12 / 3x20

Notes
Okay lift today. Just a hair over an hour. Went for 6 on 240, failed just about half way up. Felt kinda blah today anyways. No real drive. BW at 211 this am.
 
I fell a little behind. Nice Job staying at it and killing it my man
 
Thanks bro!

Cycle 3 week 3 day B

Warm-up
Banded hip work
Banded knee stability
General stretching
Air planes

Deads
345x5 395x3 440x4 (PR) 405x1 455x1

Paused deads
315x3x5

Leg ext
155x2x15 140x2x15 125x15

Leg curl
105x2x20 90x20

Rope pull thru
50x15 65x15 80x15

Random ab work
100 reps

Notes
Pretty good day today. Deads felt good, nice tight set up. And they didn't kill me. Don't know what I was doing hitting singles after 440, but pulled 455 fatigued pretty well. Both those sets were RPE 8.5. Paused the deads about 2-3 inches off the floor. Then some easy hypertrophy work.
 
Nice job on the PR hombre!
 
Thanks, deads are feeling good. Tucking the pelvis and staying more neutral is helping a lot.

Cycle 3 week 3 bonus day

Warm-up
Mini band upper work
General stretching
Shoulder mobility

Pull ups
BWx2x8 +25x4x8 +25x12

Chins
15,12

Straight arm cable row / DB curl
40x2x15 / 30x2x10

Back ext
3x15

Notes
Quick back session. Not much sleep these past couple days, about 4 hours both nights. So that sucks. BW at 212 this morning.
 
What's causing the lack of sleep?
 
Oh, yeah. I'd hate that. On occasion i have to work a weekend midnight. It's usuallly only a few hours but it ruins my entire weekend .
 
RegisterJr said:
Oh, yeah. I'd hate that. On occasion i have to work a weekend midnight. It's usuallly only a few hours but it ruins my entire weekend .
Click to expand...

Yeah it sucks.. I plan to change directions soon though.

Cycle 3 week 3 day C

Warm-up
Banded shoulder mobility
General stretching
Pull ups
Chin ups
Snatch / clean work

OHP
130x5 150x3 165x5 185x2 (PR) 135x8

Incline bench press
185x5 195x5 165x5

DB laterals
25x2x20 20x20

DB front raise
20x2x20

DB incline fly / band pull a part
35x15 40x10 / 25,25

Band triceps / face pull
100 reps each

Notes
Great day today. A nice PR double on OHP, not sure what my previous best double was. But 185 is only 5 lbs off my best single. Both reps were pretty difficult. But I was some what fatigued from 5/3/1 work, so I'll take em. Incline was rough, so cut that short. Pumped up the delts good, flys didn't feel good after all the shoulder work. Everything just tightened up. Got a good stretch session in between sets of triceps and face pulls.
 
Thanks man. It's rolling these days!

Cycle 3 week 3 day D

Warm-up
Banded hip work
Banded knee stability
General stretching
Airplanes

Squats (beltless)
265x5x5 295x1 315x1 335x1

Front squat (beltless)
225x3 265x2

Good mornings
185x3x8

SLDL
225x2x8

Snatch deadlift
225x2x3

Duffin row
225x15

Notes
Great lift today. Happy with how 335 moved, RPE 8.5. My pr for beltless squat is 365. I think I could best that. Squats are feeling good. My technique is improving. Able to keep the torso compact and tight, purposefully unlocking the hips, screwing the feet, all that good stuff.
 
Yesterday's lift

Cycle 3 week 4 day A

Warm up
Banded shoulder mobility
Hangs
Pull ups
Face pulls / triceps

Bench press
185x3x8

Ft up spoto press
135x2x8

JM press
95x2x8

Cable row
100x15 140x14 180x8,8 120x15

Cable tricep / straight arm row / face pull
All 50x2x20

Notes
Deload week. Nice easy work.
 
Deload week deads / OHP

Warm-up
Banded hip work
Banded knee stability
General stretching
Hangs

Deads (beltless chalklless)
365x3 385x3 405x3

OHP
115x5 135x2x5

Leg press / calf raise
270x4x12 / 270x4x15

Pull up
Bwx2x6 +45x2x6

Rope tricep / DB curl
50x2x15 40x3x15 / 35x2x12 30x3x12

Front raise
30x3x10

Laterals
30x3x10

Decline sit up
BWx15 +25x2x12

Bench rev crunch
3x12

Leg curl
80x3x20

Leg ext
100x3x15

Back ext
4x15

Notes
Good day today. Just did a combo session. About an hour and a half worth of work here. A lot of pump work and core work, very little volume on the big lifts. I'll hit some squats friday probably/maybe.
 
I like your routine breakdown. That's quite a bit of work even for 1.5 hours
 
Thanks dude. Was just trying to get everything in. I despise deloads but I feel better for having gone I guess.
 
Cycle 3 week 4 day D

Low bar beltless squat
275x3 315x3 335x3

High bar breathing squat
225x1 245x1 275x1

SLDL
185x3x6

Duffin row
185x15

Notes
Did some low bar work. First time in a while. 335 wasn't bad. I don't squat that much different low vs high bar. I set my stance a hair wider, and sit into my hips a bit better I guess you can say.
 
Cycle 4 week 1 day A

Warm-up
Hangs
Banded shoulder mob
Chins
Face pull / band pull a part

Bench
170x5 195x5 220x11 (PR)

Ft up bench
195x8,8

JM press
135x6

Row
185x4x8

Incline DB fly
50x10,10 40x10

EZ bar skull crusher
70x10 80x10 90x10 100x8

DB curl
40x3x10

Laterals / band pull a part
25x20,20 drop set - 25x15 20x12 15x10 / 3x20

Rope face pull / tricep ext
35x2x20 each

Notes
Nice easy day. Bench is feeling good these days. Hips nice and locked in. Getting good leg drive.
 
Cycle 4 week 1 day B

Warm-up
Banded hip work
Banded knee stability
Mini band hip series
General stretching
Pull ups
Single leg deads

Deads
300x5 345x5 395x8 (PR)

Paused deads (beltless)
315x5,5

SLDL
225x8,8

Leg press / calf raise
360x3x15 270x15 each

Planks
BW x60,60,45

BSS
BWx12 70x12 90x12 110x12

Bench rev crunch
3x12

Notes
Great day today, ended up repeating last cycle's 5 day top set, got one more rep. Lower RPE today too, 8.5. BW up to 213 this morning. Moving in the right direction. Those 110 BSSs were brutal. Legs were juiced walking out the door. All wobbly and ****.
 
Wooo bench and dead rep prs in back to back days. Nice. And 110sx12 bss...ew. I need to start doing those again.
 
Thanks bro! Things have been going well.

Cycle 4 week 1 bonus day

Warm-up
Banded shoulder mobility
General stretching
Mini band work

Pull ups
3x12

Chins
BWx8 +45x3x8

Pull ups
20 (PR),10

Machine crunch
4x12

Back ext
4x15

Notes
Good day today. Still focusing on vertical pulling for this extra day. Upper back is lookin pretty wide and thick these days. BW at 212 this morning.
 
Cycle 4 week 1 day C

Warm-up
Banded shoulder mob
General stretching
Banded face pull / tricep
Light clean/snatch work

OHP
115x5 135x5 155x9 (RPE 9, rep PR) 135x8,8

Dips
6,6,8,8,8

Laterals
25x3x20

HS ISO lateral low row
90x15 140x15 180x15

BB curl
70x8 80x8 90x8

Band tricep / face pull
3x25 each

Oly bar curl
Barx25 barx15 (rev curl)

Notes
Another PR in the books. Weights were moving good today. Last PR at 155 was 155x7, cycle 2 week 2. Did dips for the first time in a while. Took two sets to feel em out. Narrow thumbless grip with wrist wraps felt pretty good. See what type of progress I can make with those. Ideally, I'd like to work up to 5x10 or so then maybe start adding weight.
 
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