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

Sean1332 said:
I wouldn't deadlift in them. I'd rather go barefoot with conventional than a heal. Olympic lifters wear them obviously, but setting up for a cleaning portion of a lift is different than setting up a deadlift. Although, Torobestia pulls a crap load of weight in an Oly shoe, so maybe he can elaborate more.
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There's no science to it on my end, it just feels so much better pulling in a heeled shoe. And I didn't commit to it until I saw Misha Koklyaev do it. Once I saw him pull with them I knew it was probably ok, haha.
 
I wish I could afford nice shoes... lol
 
Capo did u order the pro band pack from elitefts?
I think I mite pick some up tomorrow not sure what to get seems like a good place to start thou
 
Yeah I'll try pulling in em and see what happens lol. If I helps I'll keep with it, if not ill do something flat soled.

And I got the mountain dog pack. I don't really need the heavier bands. I can't really use em, unless I'm doing reverse band stuff (which I don't plan on doing). I can get creative with the mini bands and use em on different things, maybe for speed work here and there and to hit tris, face pulls, pull a parts.

Happy thanksgiving to everyone! Have a good day and enjoy time with family and friends!
 
Average and strong bands are also great tonuse for stretching.

And happy thanksgiving to you.
 
Thanks guys! Thanksgiving was great, ate a bunch of food, spent time with family.. thats what its all about. ordered my adidas powerlift 2 shoes this morning!

cycle 5 week 1 day C

warm-ups
stretching
lax ball
band pull-a-parts
couple cleans with 135

deadlift
warm-ups - 135x5 225x5
work sets - 275x5 290x5 310x10 (PR) 275x6 225x8

front squats
135x2x8 155x8 175x5 185x5

banded ab work 75-100 reps

back extension 110x25

notes
Good workout today. felt real aggressive in the gym, which helps a lot when doing 300+ for reps haha. forearm feels a little sore still from work tuesday night. thats probably a PR for me on front squats. focused on pushing the knees out wide on those and sitting back. getting well bellow parallel.
 
Cycle 5 week 1 Day D

warm-up
banded shoulder routine

OH press
Warm-ups - barx8 95x2x5
work sets - 125x5 135x5 140x8 (PR)

close grip bench press
135x2x8 185x5,4 135x8

seated DB OH press
50x3x6

pull ups
3x8, 6 (very wide grip)

chins
8,8 6 (narrow grip pull ups)

face pulls with band
4x15

EZ bar curl
40x20

notes
Good quick workout today.. accidentally skipped my cool down sets of OH press so i threw in some DB press. 185 felt heavy on close grips, hit a variety of pull ups and chin ups. My 3rd time hitting 140 since starting 5/3/1, max on that weight went from 5 to 7 and now to 8. Last rep was a struggle, weight got stuck about 3/4 of the way up, had to get a little lean back and push it up.
 
today should of been 3s squat day.. but the rack was taken, and i had to get in and out so i benched.

cycle 5 week 2 day B

warm-up
lax ball
stretching

bench press
warm-ups - barx8 95x5 135x5
work sets - 175x3 190x3 210x7 (PR) 185x3x3
Invalid Link Removed

db bench
50x3x12 60x2x10

pendlay row
135x8 185x6 195x3x6

banded face pulls and push downs 3x20 each

band pull-a-parts 60 reps

notes
Good lift, kinda messed up the weight though. 210 was supposed to be next week, i was supposed to hit 200 this week.. figure I'll just switch those around and hit 200 next week. thats a calc 1rm pr, up to 258. used my EliteFTS 60 cm wrist wraps today.. those damn things are nice, keeps everything in place but no cut off your circulation tight lol. bands are good quality too used em for my band work.
 
My Adidas should be at my house when I get home from work today. So ill end up trying em out tonight for squats.
 
Cycle 5 week 2 day A

Warm-ups
Lax ball
Stretching

Squats
Warm-ups - barx8 135x5 185x3
Work sets - 235x3 250x3 265x4

RDL
135x6 185x3x6 205x5

Leg press
2pps x10 3pps x 2x10 4ppsx2x10

Walking lunges & split squats

Notes
Not a great workout today. Gonna take a while to get used to squating in shoes again. Walking out and getting my feet where they needed to be was difficult, probably shouldn't have went ahead so fast with the shoes. Ill get some more work on front squats in a few days.
 
Not all squat days are great for a lot of us. Part of what is great about the program is you did another rep than what was called for on a bad day. Get used to the shoe a little and have one of them great days maybe it is 3 or 4 more. If you are iffy next time take a video and Maybe we can all help out.
 
Thanks a lot man. Yeah I'll get some video next week hopefully.. Gym was just kinda packed tonight so couldn't really find a decent place to set my phone.

I did 3x3 at 205 after my work sets, which felt pretty good. Nice quick reps. I was more upright today, that's a positive.
 
Definitely. Working on form is a constant for all of us. An improvement is a win IMO
 
Cycle 5 week 2 day D

warm-up
lax ball
foam roll
band pull-a-parts

OH press
warm-ups - barx12 95x5 115x3
work sets - 135x3 140x3 150x6 (PR) 135x3 115x2x3

CGBP super set with Chin-ups (8 rep sets)
135x8 155x8 175x8 195x6,5

light band face pulls
1x50

light band pushdowns
2x25

band pull-a-parts
40 reps

notes
Great workout today. been a pretty good cycle for my OH press so far, new rep pr on 150 old pr was 5 reps, new calc 1 rm of 179. 195 on close grips is probably an all time PR, I've never really went heavy with those before, just felt good in the gym today.. found my old iPhone 3gs the other day which has hardcore rock music (devil wears prada, august burns red, etc) on it lol, it makes a difference i swear. wore my adidas today, felt real good in em. Ill wear those during most of my workouts to just get used to the way the shoe feels, I don't think its gonna hurt me at all performance wise.
 
Cycle 5 week 2 day C

warm-ups
lax ball
foam roll
stretching
full cleans (5x135)

deads
warm-ups - 135x5 185x5 225x5
work sets - 290x3 310x3 330x8 (pr) 275x3x3
Invalid Link Removed

front squats
135x8 155x8 175x8 195x6 205x4
Invalid Link Removed (195x6)
Invalid Link Removed (205x4)

standing band crunch - 2x50
super set with
DB curl - 30x2x10

cable pull throughs
100x2x12

notes
Great workout today. Everything felt pretty solid. Oly shoes felt great on deads and front squats. walk out and set up on front squats was nice and smooth, hopefully that will carry over to competition squats next week. deadlift rep record on 330 up to 8 from previous 7 reps.. first time I've ever done pull throughs, something i may toss in here and there when i have the time..
 
Cycle 5 week 3 day B

warm-up
banded shoulder routine
standing cleans
band pull-a-parts

bench press
warm-ups - barx8 95x8 135x5
work sets - 165x5 185x3 200x3
jokers
215x1
225x1 - Invalid Link Removed
235x1 - Invalid Link Removed

db bench press
50x5x15

pendlay rows
135x8 185x8,8,6,8
Invalid Link Removed (3rd set)

band face pulls ss with band pushdowns
4x15 (60 total reps each)

band pull-a-parts
50 total reps

notes
great work out today. 225 was pretty easy on bench, my set up at first was way in front of the bar and i couldn't unrack it, so i moved back on the bench and hit it pretty easy. 235 wasn't bad either, kinda difficult to unrack, took a second to set it, got a good tuck and it went pretty quick back up. pendlays went good, on my video I'm not in great position, my butt needed to be a bit lower, the rest of the sets i got there though. pretty fun workout really, it always feels good to surpass your goals..

weight this morning 194.6.
 
Nice lifting bud. Yea I saw that 235 unrack .. But u pushed it up pretty smooth tho good job man. Making great progress
 
Yeah it sucked.. No unrack for me is better then a bad one though. I got more weight in me, I'll jus need some help getting it off the uprights. Probably have one of my buddies come next time I do singles.
 
Nice work man. OHP is looking strong.
 
Thanks guys! I want to hit a body wright overhead press at some point.. It's moving up nicely. I'm getting nice strength gains, feels good. ArA seems to be working, I'm about half way through my 50 day cycle at this point.
 
That's awesome, I've been tempted to try it but I am inflammation prone and have problems already I don't want to exacerbate. I might have been able to BW press a while back, but since I quit doing them IDK. I am weak at them now, but my bench has increased.
 
Yeah the past couple months have been my first actually working the OHP heavy at all.. I feel if the standing press increases the bench press should as well. ArA definitely bugs the joints a little bit.. Not horrible but I could see it being a problem for someone with pre existing issues.
 
Cycle 5 week 3 day A

warm-up
stretching
foam rolling
lax ball

squats
warm-ups - barx10 135x6 185x5
work sets - 220x5, 250x3 275x3
joker 295x1 Invalid Link Removed

RDLs
135x8 185x6 205x3x6
Invalid Link Removed (last set)

leg press
wide base - 2ppsx12 3ppsx10 4ppsx8
narrow base - 3ppsx2x12

2 sets of bw walking lunges

notes
Good workout today, after a couple bad squat days I guess I was due for a good one haha. Hit 295, pretty happy with that after hitting 275x3, feel like I'm back to being able to squat in the low 3s, probably go for 3 plates in a few weeks.. For whatever reason my 275 vid won't upload. probably need a bit more knee bend on those RDLs I was pretty tired by that last set though.. first couple sets felt and probably looked better. shoes felt real good today on squats.
 
Cycle 5 week 3 day D

Warm-up
Banded shoulder routine
Hang cleans/ hang snatches (95lb)

OHP
Warm-ups - 95x2x5
Work sets - 120x5 140x3 160x3

Close grip BP superset with chins
135x2x12 185x2x6 135x10 / 5x8

Band push downs superset with pull ups
3x12 / 3x6

L raises 10x2x12

Notes
Great workout today. Felt real strong in the gym. Week 6 of ArA and it's definitely kicked in! Hit 3 real strict reps on 160.. Probably could of hit one or two more. A good volume of pressing and vertical pulling! Gonna deadlift Saturday, then do a short deload week.
 
Cycle 5 week 3 day C

warm-ups
lax ball
foam roll
stretching

deadlift
warm-ups - 135x5 225x5
work sets - 275x5 305x3 345x3
jokers - 385x1 405x0
Invalid Link Removed (385x1)

front squats
135x2x6 185x2x6 185x3 (4 sec pauses)

avg band pull throughs
3x10

KB swings
25x50

notes
Today didn't go as planned.. Got stuck at home laying around for too long waiting for the street to be plowed.. Finallly got moving about 2 pm, felt pretty damn stiff but whatever.. 345 was slow, 385 slower, and 405 got stuck 2 inches off the ground. I'm gonna just take this one in stride and say it wasn't my day. 385 is a pr since I've started back up. Really wanted 4 plates though.. Front squats felt extra heavy.. finished with some light work for the hams and just did KB swings for a little conditioning i guess... pretty useless but whatever. hit 295/235/385 this week for a total of 915lbs.. my goal is 1000 lbs the best way for me to get there is probably 335/250/425. going to do this deload week, hopefully come back refreshed and ready to lift some real weight.
 
I bet u get it next cycle man mite have just been an off day u sau everything felt heavy, maybe the 6" of snow depressed u lol
 
Thanks guys! Yeah I plan to pull it here soon, hopefully next cycle. Yeah I hate the snow, would love to move south and not deal with it..
 
Good question haha. Sometime next year.. Theres a yearly meet that's pretty close to me that I think is in April. Think it's a USAPL meet. If not that ill find something else. Seems like Ohio constantly has meets I just want something close to Cleveland.
 
If u find one I mite head up there and check it out probably never do one thou very self-conscious (spelling) would be cool to see how its done irl
 
Thanks Sean ill check it out! Yeah I mean it's something to do haha. I need some type of competition I miss it since I stopped playing football after high school.
 
Cycle 5 week 4 day B

warm-up
banded shoulder routine
foam roll

bench press
warm-ups - barx12 95x8
work sets - 135x5 145x5 155x5

DB bench press
60x3x8

pendlay
135x3x8

band pushdown SS w/ band face pull and miniband push-up
3x12 / 3x12 / 3x12

notes
Deload workout. Decreased the volume a little bit, light weights. focused on explosion on the pendlays. a little band work, the mini push-ups were more difficult than i imagined them being.
 
Deload week prehab day. Hip work, a lot of foam rolling. Ill probably stretch the shoulder later.

Just some thoughts

- my 385 form was not very good, should of dropped the hips a bit while initiating the pull..
- my upper back needed this deload more then anything else. But I'm thankful for the increased upper back strength because it benefits all the competition lifts.
- need more direct arm work at the a$s end of lifts.
- might start doing deficit deads after my work sets to increase my ROM and hopefully my strength/speed off the floor.
- will increase volume on competition sets slightly as I have been. Focus on reps, speed, and max effort weeks 1,2 and 3, respectively.
 
Cycle 5 week 4 day A

Warm-up
Lax ball
Foam roll
Stretching
A couple pulls/cleans/snatches with 115

Squats
Warm-ups - barx8 135x5
Work sets - 175x5 190x5 205x5

RDL
135x3x8

Leg press
3pps x3x8

Lunges
3x15

Split squats
3x10

Notes
Felt good in the gym today, getting more acclimated to the single leg work.. Everything nice and light. Still playing around with my squat form. Tried to help a guy with his bench press.. He said someone told him to have a extra wide grip to isolate the chest.. Haha. Showed him a few things. Don't think it will stick though, benching is a lot more complex then people think.
 
Benching is way more complex than people think. I agree.

That's why when I teach the wife I may tell her one thing to work on at a time.
 
Yeah it's the one lift that I feel comfortable offering some tips on.. I've been benching a while but until a few months ago I wasn't using leg drive and didn't know how to properly use my lats and upper back in the movement. I hope I can get a 250 bench soon.
 
You'll definitely get there. If IIRC you unracked and benched 235 pretty easy so it will be soon.
 
Yeah thanks man. 235 woulda been a cake walk with a lift off.

Today's workout
Cycle 5 week 4 day D

Warm-up
Lax ball
Foam roll
Stretching
Banded shoulder routine

OHP
Warm-ups - barx8 95x5
Work sets - 100x5 110x5 115x5

CGBP
135x3x8

Pull ups
3x8

Chins
3x8

Band tri push downs and face pulls
2x20 each

Notes
Nice deload day. Not much else to offer. Some guys deadlifting felt like working up to like 300 or so with just a 45 lb, 25 lb, and a bunch of 10 lb plates on each side.. I watch on pretty darn confused the whole time...
 
I watched a guy and his wife do rack pulls of about an inch he was doing over 600 and she was doing just over 400 they would pull it once then do deadlift for less then 225 for sets of 5 couldnt add it up tue weight because I didn't want to stare
 
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