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

[capo180]

Cycle 6 week 3 day A

warm-up
lax ball
hip mobility
stretching

squats
warm-ups - barx2x5 135x8 185x5
work sets - 225x5 255x3 285x4 315x1(PR) 225x8

http://www.youtube.com/watch?v=L8Fpz-s6BXE (285x4)
http://www.youtube.com/watch?v=ynzN9XNLk-c (315x1)

RDLs
135x10 185x2x10 205x8 225x8

leg press
2pps x2x15 3pps x3x12

super set of
lunges - bar x3x10
curls - bar x3x10

notes
Great workout today. Hit the 4 reps i planned for on 285 pretty easily so I figured I'd get back over 3 plates on squats today. 315 felt pretty heavy on the walkout, but it wasn't too bad really. Depth looked and felt alright to me. RDLs destroy my forearms, my grip kinda limited me there. from there just light easy accessory work. The extra days off after deadlift day helped out today, also I felt like i was sitting a little bit better on my squats.

 

[rob112]

Nice work brother! 315 was to depth IMO no doubt. Hit that one spot, back PC activated, and killed it. Very nice on the 4 reps too. You had more there. Good work

 

[herderdude]

SKWAAAT! Nice job.

 

[Sean1332]

3 wheels!! good job!

 

[capo180]

Thanks guys! It was a great workout today, it showed me what a little bit of rest does.. Some former powerlifter/bodybuilder bought the gym i workout at. which is great, hes putting in some new equipment, including a new half rack and some new bars!

 

[Est1969]

Nice work on the 315!

 

[bolt10]

Congrats on the 315!

 

[capo180]

Thanks guys! Back in the 300s where i like to be. Now just to keep progressing!

Cycle 6 week 3 day D

warm-up
lax ball
shoulder mobility
banded warm up

Overhead press
warm-ups - barx2x8 95x8 115x5
work sets - 130x5 145x3 165x3(PR) 135x6 115x8

close grip bench press
135x8,10 155x10 165x10 175x8

pull ups
8,8,8,8

super set of
chins - 3x8
band pull a parts - 3x24 (12 over, 12 under)

face pulls
80x25

DB curl
20x15

notes
Great workout today, hit 3 reps on 165, which was my max when starting 5/3/1. Probably had 1 more in the tank. a pretty good amount of pull ups and chins today, I'm beginning to get better at em. BW this morning was 195.6, fasted.

 

[capo180]

Yesterday was a rest day.

Today I'm gonna do hip mobility and set the shoulders.

Might just hit the treadmill for a little bit.. Haven't done any conditioning in a while.

 

[capo180]

Cycle 6 week 3 day C

Warm-up
Lax ball
Foam roll
Stretch

Deads
Warm-ups - 135x6 185x5 225x5
Work sets - 280x5 315x3 355x5
Deficit deads (standing on a plate) - 315x1 335x1 355x1

Front squats
135x5 155x5 185x5 205x5 215x5

Super set of
High pulls
135x4x6-8
Standing band crunch
4x15-20

DB farmers carry
120x2x50 ft

Notes
Good workout today. Pretty much got everything accomplished that I planned too. 355 felt heavy as sh!t, surprised I got 5 reps lol.. 215 is probably about a 5rm for me on front squats. 2 sets of high pulls were clean grip and 2 sets snatch grip, felt good throughout the upper back.

 

[Duramaxhd]

Damn it capo everytime I think I'm catching u, I read your log and fall behind again lol

Great job today bet them deficits were fun

 

[capo180]

Thanks man! I've been having good lifts as of late haha. Deficits sure aren't too much fun haha, they force me to get my hips a little lower, which over time could help me off the floor. Just makes something heavy feel a little bit more heavy lol.

 

[Duramaxhd]

Yep that why I started doing them in my warm up that way the big pulls seem less helps get stretched out

 

[capo180]

interesting point there dura.

my legs are dead right now. especially the quads.

 

[capo180]

The DOMs in the upper back are pretty insane this morning.

 

[capo180]

Went in the gym just stretched out the lower and upper body real good. Hit the area above the knee with the lax ball trying to loosen up the knee a bit. After that just a little walk/jog mixture for about 10 mins on the treadmill.

 

[capo180]

Out on business for a couple days won't be in a gym till Friday.. Brought some bands with me to stay mobile and semi active haha.

 

[capo180]

Cycle 7 week 1 day B

Warm-up
Lax ball (glutes and ribs)
Foam rolling
Stretching
Banded shoulder warm up

Bench press
Warm-ups - barx12 95x8 135x5
Work sets - 175x5 185x5 195x10 (PR) 175x2x8

Inverted row - 5x10
Super settled with
DB bench press 55x10, 4x12

Vogelphol row - 3x12
Super set with
Band push down - 3x12
Super set with
Band pull-a-parts - 3x24 (12 over 12 under)

Band face pull - 2x15
Super set with
DB curl - 25x2x12

Notes
Great workout for my first day back. Didn't want to kill my self with weight today so I did a lot of medium weight volume work. Did invert rows instead of pendlays just for something different and not to destroy myself the first day. Nice to be back in the gym, probably will hit my squats tomorrow! 195 rep record from prev 8 to 10!

 

[Sean1332]

Awesome session buddy!

 

[CountryLiftin]

Nice work man. Good session.

 

[rob112]

You got some good work in on that session!

 

[capo180]

thanks rob! it was a great first day back in the gym after a 5 day hiatus.

cycle 7 week 1 day A

warm-up
lax ball
foam roll
hip mobilty
stretching

squats
warm-ups - barx10 135x6 185x5
work sets - 230x5 250x5 265x6 (PR) 225x8
http://www.youtube.com/watch?v=gzfdyNw504w

RDLs
135x2x12 185x3x10

barbell lunges - barx3x10
super set with
KB swings - 40x3x10

couple snatches with the bar lol

notes
Pretty good workout today. I like doing at least 1 superset every workout, just for the metabolic stimulus. Its hard to find good lower body ones though, cause I'm not going to super set front squats with deads (done it before, almost died haha) or anything like that, and machines (leg ext/leg curl) are kinda boring. If you guys have any ideas just let me know. Rep PR on 265 up from 4 to 6!

 

[CountryLiftin]

Great squats today man. You could super set front squats with leg curls on the machine, or GHR if you have one or have a setup for it.

 

[capo180]

I wish i went to a gym that had a GHR.. One day i will. but yeah mixing a barbell exercise with a machine or db exercise is a good idea.

 

[CountryLiftin]

I have never gone to one either so I'm right with you. Nothing else quite works the same, but you can do some variants with a barbell to hold your feet down.

 

[Sean1332]

Using the knee pad on a lat pulldown machine as an ankle pad will replicate a GHR easily

 

[CountryLiftin]

Except it's not really 2 stage like a GHR. GHR you get the ham extension and then the hip flexion, and on the way back up hip extension and ham/knee flexion. I feel like on my Lat PD I would just be getting knee/hamm work without the rounded pad to get the hip flexion/extension on.

 

[Sean1332]

It's just another alternative recommendation/tool to use.

 

[capo180]

yeah i seen people do it with the lat pull down machine on youtube.. looks a bit different then doing it on a GHR. it looks hard to replicate the placement of the front pad that your thighs come back on. like country said in more technical terms lol.. I'm gonna try em out though, hopefully not fall on my face haha.

 

[rob112]

Using the knee pad on a lat pulldown machine as an ankle pad will replicate a GHR easily

Or the supine leg curl feels very similar to me. You can do those anywhere.

 

[capo180]

Thanks! Ill have to check those out rob!

 

[rob112]

Thanks! Ill have to check those out rob!

http://m.youtube.com/watch?v=el-LVVUu6Ug

 

[herderdude]

Those supine leg curls REALLY have the same feel as a GHR, Rob's right. When I did them (a couple times) I wasn't strong enough to do just the leg curl, so I kickstarted my momentum with some hip extension, JUST LIKE a GHR.

 

[capo180]

Yeah they look very humbling to say the least haha.

 

[capo180]

April 12th battle of the Great Lakes. USAPL.

Gonna make sure I'm off that day and probably sign up!

 

[Sean1332]

Do it!

 

[rob112]

Yes!

 

[Duramaxhd]

Do it

 

[herderdude]

Sign up and make it happen!

 

[bolt10]

April 12th battle of the Great Lakes. USAPL.

Gonna make sure I'm off that day and probably sign up!

As the others have said.........DO IT!

 

[capo180]

Yeah I got vacation to burn so I'm gonna try to get that week off. Just waiting for my boss to get back to me then ill be signing up! Gotta get a belt soon now haha.

 

[capo180]

Today just did a little 7.0 incline walk for 15 mins at 4 mph to get the blood moving and some stretching for the lower body.

Over head press tomorrow.

 

[capo180]

Cycle 7 week 1 day D

Warm-up
Banded shoulder routine
Band pull-a-parts
Broom sticks

Overhead press
Warm-ups - barx10 95x6 115x5
Work sets - 130x5 140x5 150x6 (PR) 135x6 115x8

Close grip bench press
135x8,10 185x6,7 135x10

Pull ups
3x8

Chins
2x8

Super set of
Vogelphol rows - 3x15
Face pulls - 3x15

Super set of
Farmers Carry - 95x3x50-60 ft
KB swings - 20x3x20

Notes
Good workout today. I think that's a PR on 150, didn't check though.. Felt alright today, didn't really wanna take an extra day off but maybe I should of.. Upper back is pretty burnt out right now. Tomorrow will be a mobility day, then probably deadlifting weds.

 

[atanocc]

Nice job on the pr man!

 

[capo180]

Cycle 7 week 1 day C

Warm-ups
Lax ball
Foam roll
Stretch

Deads
Warm-ups - 135x10 185x6 225x5
Work sets - 285x5 305x5 325x7
Double pause - 275x2 225x2x3

Front squat
135x8 185x3

Leg ext
3x15

Leg curl
3x15

Notes
Not my best workout. Had a pain in my ribs this morning from cracking my upper back last night while foam rolling.. Really effected me in the gym. Couldn't take a deep breath without it hurting.. Hopefully it goes away in a day or so. Couldn't keep weight up during fronts so abandoned those and just did some bs machine work.. Blahh.

 

[rob112]

Could be a strained intercostal muscle or something. I had one recently and it felt pretty good in a week or so. Good work man. How you like the double pause?

 

[Sean1332]

Ya I've felt that **** sometimes. It'll pass (If its what I had)

 

[CountryLiftin]

Front or back? I had a dislocated rib than causes some intercostal pain for a while but it's feeling a good bit better.

 

[herderdude]

There's a rib mobilization move in Supple Leopard. I don't have the book on me to explain it, so really the above statement is akin to pissing in the wind. Anybody have the book on hand that can help him out?

 

[Sean1332]

Yup I'll search it now. Remember what section?