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

Yeah I usually take some melatonin, does the job.. Not too big of a fan of sleeping medicines, or any OTC meds in general. ZZquil is good stuff though, but I only take that in a crunch. That's sad to hear Dmax,
 
These SBD sleeves are awesome. Got em on today and just air squating, they are really darn tight though. Takes some technique to get these bad boys on. Can't wait to squat in em next week!
 
capo180 said:
These SBD sleeves are awesome. Got em on today and just air squating, they are really darn tight though. Takes some technique to get these bad boys on. Can't wait to squat in em next week!
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Nice! I may have to look into my own sleeves...
 
LizKing531 said:
Nice! I may have to look into my own sleeves...
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Yeah i searched around and it seems like SBDs are the best ones.. they aren't cheap, but they seem to be real good quality and i'd rather buy something good first, than buy some sh!t product and end up buying these down the road.
 
To get the SBD sleeves on, roll the top part down a little ways, pull it up to where it goes, and then unroll the top. I had an Anderson rep show me how to do it with the SBDs at the Arnold.
 
herderdude said:
To get the SBD sleeves on, roll the top part down a little ways, pull it up to where it goes, and then unroll the top. I had an Anderson rep show me how to do it with the SBDs at the Arnold.
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Yeah pretty much what I do. I fold the bottom up an inch or two, and fold the top down like 5-6 inches then yank em on up.. i think wearing long socks might help em slide a bit better, especially if i got a sweat going.
 
Cycle 10 week 1 day D

Warm-up
Broomstick work
Banded shoulder mobility
General stretching

Over head press
Warm-ups - barx10 95x10 115x5 135x3
Work sets - 140x5 150x5 160x6 (PR?) 140x7

JM press
135x8,10 155x10,10 175x6

Super set with
Chins
+25x4x8 bwx5 (3 s pause)

Curls for the girls
50x3x12

SS with
Lilly shrugs
75x3x12

Face pulls
100x2x15

Notes
4 hours sleep last night.. Downed an extra serving of NO xplode to make up for that haha. Had the weight flying, almost lost 150 above my head wrist bent back, close call. I think 160x6 is a PR.. Gotta check excel to be sure. Got hit on by someone's grandma, she said I should be a model............... Which to me means I should eat more hahah. Haven't weighed myself in a while, feel about 195 though. Gonna pack some weight on this summer with a natadrol run. Would like to get to a good 205-210 by year end.
 
Cycle 10 week 2 day A

Warm-up
Hip mobility
Ankle mobility
General stretching
Foam rolling

Squats
Warm-ups - barx10 135x6 185x5 225x3
Work sets - 270x3 285x3 305x4 (PR) 275x3

Straight leg deads
185x6,10 225x8 275x6,6

3 circuits of
Decline sit ups x25
Band pulls thrus x12
Walking lunges
TKE x20

Notes
Slept last night for the first time in 5 days ahh that felt great. Squats felt good, walking in knee sleeves was kinda awkward and it was hard to feel depth at first. Looked high on 270, last two sets were good. Thought about one more rep on 305 but decided to rack it. Haven't been doing a lot of assistance work on squat day, gotta start getting some more in. Taking tomorrow off then bench on weds and deads thurs.
 
Thanks man. Yeah I used to only go up to 185 for a while, I've been pushing myself a bit more. 275 is about as heavy as ill go. Gotta get those hamstrings and glutes stronger.
 
Cycle 10 week 2 day B

warm-up
lax ball
foam roll
general stretching
broomstick work

bench press
warm-ups - barx10 95x5 135x5 185x3
work sets - 195x3 205x3 220x5 (PR)
3 sec pause - 205x3x2

incline bench
135x4x10, 135x8

Super set with

DB rows
75x5x10

giant set of
face pulls - 100x3x15
rope push down - 100x3x15
db curls - 20x3x15

notes
Good workout today! got one more on 220 than last time i hit it, probably had 1 in the tank, but rep 5 was a bit slow so i racked it. no spotter.. theres never anyone in the gym on my bench days... hopefully next week there will be, gotta rep 230. all my accessory work was bodybuilding type stuff, only enough rest to have a sip of water. got a nice pump in though. gonna get in a little jog, then smashing some chicken alfredo!
 
Cycle 10 week 2 day C

Warm-up
Lax ball
Foam roll
Stretching
Hip mobility

Deads
Warm-ups - 135x5 185x5 225x3 275x3
Work sets - 325x3 345x3 365x3
Speed work - 275x4x2

SSB box squats
135x2x5 185x5 205x5

Invalid Link Removed (185)

SSB good mornings
135x2x10 135x20

Notes
Went in the gym with a full stomach and pretty gassy lol. Deads sucked, ripped a$$ on almost every rep... Hit box squats for the first time in a while. Felt good, tried to sit back a bit more each rep, gonna keep these going for now and put front squats on the back burner :( 135x20 on good mornings cause I hate myself... Glutes are on fire.
 
Duramaxhd said:
Man your going to be sore in the morning

185 looked to easy for u
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That's the goal man! Haha. But yeah it wasn't bad, 205 wasn't bad either.. Gonna toss weight on these slowly, just wanna focus on sitting back and trying not to rock off the box.
 
Up and down steps all day at work today. Knees and ankles hate me right now.. Stretching a bit tonight. Tomorrow I'm gonna do my OHP day after work!
 
Cycle 10 week 2 day D

Warm-ups
Broomstick work
Banded shoulder mobility
Stretching
Band pull-a-parts

Over head press
Warm-ups - barx10 95x5 115x5 135x3
Work sets - 150x3 160x3 170x2 155x1 135x6

JM press
135x5x10

Super set with

Pull ups
8,8,8,6,6

Band face pulls
3x12

DB rows
60x25

Notes
First missed rep on 5/3/1 programming.. Just didn't feel very good going in today, 160 moved like sh!t too. I got 180 next week, see what happens there. If I have to ill reset OHP back a few cycles. 135x5x10 on JMs is great though, triceps are nice and swole right now. First 3 sets of pull ups were chest to bar, really murdered the upper back. Rows for the hoes.
 
Rows for the hoes...I like :D

And there's days like today. It'll happen again someday. Just gotta accept that each day is different and forget about it. Good work still.
 
Ten cycles before your first missed rep. Gotta love that. That's how you gain and progress and build confidence.
 
10 cycles in is definitely getting deep, that's close when I had to make adjustments for the first time. Well done man.
 
Ill see how next week goes, I never thought my over head press would make it this far tbh lol. I weighed 196 fasted this morning. Next 2 days off I think then squats Tuesday to start 5/3/1 week.
 
Cycle 10 week 3 day A

Warm-ups
Lax ball
Stretching
Hip mobility
Super D ankle work

Squats
Warm-ups - barx10 135x10 185x5 225x5
Work sets - 250x5 285x3 320x2,1 275x2x3

Invalid Link Removed

SLDL
185x5x10

Super set with

Leg press
2ppsx3x10 3ppsx2x10

3 rounds of
25 decline sit ups
10-15 walking lunges
15 TKE

Notes
Excellent workout today, slept 9-10 hours last night and I could tell in the gym man. Felt great this morning.. Should of tripled 320, the weight felt like it wasn't centered though, used a different bar than normal. Kept my extra stuff light and did some nice volume, which has been feeling great. Worked up a nice sweat today. Probably gonna bench tomorrow!
 
Nice squattin! That was at least a triple going, man. Keep driving your head back into your traps the whole set and lead with your head out of the hole and you'll be hitting more than that for triples.
 
Thanks guys, yeah it should of been a triple though.. Ill see that weight again soon though I'm sure. The hams and glutes are feeling it this morning, woohoo!
Benching this afternoon, repping 230 hopefully have a lift off.. See what I can bench without getting out of position while unracking the weight lol.
 
No worries, bud. Better to leave reps in the tank than fail. Next time you can get after it. Should make it that much easier to PR next time you attack that weight. That's the nice thing about PRing with reps in the tank. It's still a stress your body hasn't experienced before, so it will foster growth. And it leaves room to continue to give your body unprecedented stress in a short time period afterward.

Now get after that bench!
 
My thoughts exactly herder. Wendler even advises to leave a rep or two in the tank, I know by year end ill be a lot stronger than I was at the beginning of the year, and really that's what matters. Strength isn't built by killing yourself everyday it's built by constant improvement and progression.

Cycle 10 week 3 day B

Warm-ups
Lax ball
Broomstick work
Foam rolling
Banded shoulder work

Bench press
Warm-ups - barx10 95x7 135x6
Work sets - 185x5 205x3 230x2x2
3 sec pause - 205x2 215x2

Invalid Link Removed 230x2x2

Incline bench
135x5x10

Super set with

Db rows
80x5x10

Banded face pulls - 3x12
Super set with
Neutral grip curls - bar+50 x3x8

Notes
Another great day in the gym.. No spot but still got 2 doubles on 230 which could of both been triples for sure. 2nd double felt so nice that I almost did an extra set.. I think I got a friend that's gonna come lift with me this summer, so ill get some spots then and hopefully set some bigger PRs. The good thing is I think 230x2 is my heaviest double ever, spot or not.
 
Well done man. When are we gona see a meet out of you?
 
CountryLiftin said:
Well done man. When are we gona see a meet out of you?
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Not sure actually.. Need something to line up with my work schedule, which is easier said then done. If I worked a Monday thru Friday job it would be great but I work half the weekends of the year, and they are pretty much impossible to get off. I'm gonna look online tonight, see if I can find something for summer or fall.
 
Wish I could D-max I work pretty much every weekend in August. There's a RPS meet in July, in grove city Ohio, gonna try to find more info on it.

Today did some conditioning work.
95 lb complex 6,5,4,3,2,1
Deadlift
RDLS
Rows
Front squats
OHP
Back squat
Good morning

5 mins air dyne

Notes
Wanted to go run today, skies were pretty dark though and didn't feel like getting rained on. Got a good sweat going though, felt good. I've been eating like **** lately, just haven't felt like eating clean at all really. Staying quite lean and gaining strength though.
 
That meet will be at Lexen. I HIGHLY recommend making a pilgramage to Lexen. It is a sweet place to train. Some hallowed halls, too.
 
Cycle 10 week 3 day C

Warm ups
General stretching
Hip mobility
Arching 135 off the floor

Deadlifts
Warm-ups - 135x5 225x5 275x3
Work sets - 305x5 345x3 390x3!!!

Invalid Link Removed

SSB box squats
185x5x6

SSB good mornings
185x5 135x5

Notes
Good lift today. 390x3 is huge. Every rep felt like death though, but just continued to push my self. Form wasn't the greatest but it's passable I guess, especially for the load. Box squats ruined me and had nothing left for good mornings so called it there. Short but heavy/productive workout.
 
That's awesome, man! All three reps moved well. Strength is climbing steady.
 
Thanks guys! This 5/3/1 week has been going pretty good thus far. Might over head press when I wake up. Or put it off till Monday, ill see how I feel..
Then ill be deloading, week after that ill be in Canada for 5 days for this iron making class, so no gym.
 
Pulls are gaining some momentum. Great work Capo!

Say hello to the prime minister for me
 
Cycle 10 week 3 day D

warm-up
banded shoulder mobility
general stretching
broomstick work

over head press
warm-ups - barx10 95x6 115x5
work sets - 140x5 160x3 180x1 (PR) 155x3 135x7

JM press
145x5x10

chins
4x10 , 6

Lilly shrugs
70x2x12

super set with

hammer curl
25x2x12


notes
good lift today. over head press went well. 180 wasn't to bad, could of grinded out a second rep i think.. need to keep getting these triceps stronger. did JMs at 145 this week compared to 135 last, still smooth reps. gonnna keep adding weight slowly to these, but try to get 5x10 each week. forearm cramped on last set of chins, so i only got 6 reps.
 
Thanks guys. It was a good week of workouts, pretty happy that my deads felt good for the first time this cycle really.. I stopped using my belt for deads as well, didn't really seem like it was helping me very much, the pressure and tightness that I had in my core wasnt transferring well to the bar at all. Just felt like it put me in an awkward position.
 
Will do man. Meant to get in to the gym today, but had a bunch of stuff to do. Probably gonna do some squat work tomorrow.
 
Cycle 10 week 4 day A

Squats
135x5 185x5 225x5 245x5

SLDL
185x3x8

Leg press
2ppsx12 3ppsx12 4ppsx12

Couple rounds of TKE and decline sit ups

Notes
Deload day one. Doubt ill be lifting tomorrow, Friday hopefully ill be doing some bench/overhead work, then deads Saturday.
 
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