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

Cycle 10 week 4 upper deload

Warm-up
General stretching
Broomstick work
Pull a parts

Bench press
Warm-ups - barx10 95x6 135x6
Work - 185x5,7,7,7 each with 25 pull a parts

Pendlays
135x8,8,10

Over head press
135x5,5 115x8

Chin ups
3x8

Notes
Pretty good rep effort on bench. Under estimated how that would ware me down for over heads. Slowly but surely learning how to use my lats better on bench.
 
I know the guys keep yelling at me to set my lats everytime I bench I'm still not entirely sure what they mean but it seems to be working and my lats were sore for 2 days after that
 
Cycle 10 week 4 day C

Deads
135x5 185x5 225x5,5 275x5,5 315x5,3

SSB box squat (wide as rack will allow)
135x3x10

SSB good morning
135x3x10

2 rounds of
Decline sit ups 15
Planks ~ 1 min
Squat hold ~ 1 min

Notes
Felt pretty good. Forgot my chalk though, and 315 began to slip. Sweating my balls off in the gym. Does anyone drink Gatorade during the summer? Cause I feel like I should to hydrate in the gym a little but better than water, especially on squat and deadlift days. Ill be gone for a week than gonna come back maybe hit a couple light days to get back moving then jump into cycle 11! Plus gonna jump on natadrol at 6 caps a day.
 
I try to drink an Intra workout drink but honestly I haven't notice a difference between water and Intra it's more of I want something other than water with flavor, haven't touched a pop/soda in 2 years or any sugary drink just water and tea and 1 cup of coffee a day
 
Thanks man. I haven't had pop or anything like that since high school, 5 years ago now.. Drink mostly water along with a glass or two of milk a day maybe.
 
As long as you stay hydrated the entire day, you should be fine. However, I do like Gatorade powder because of the dextrose, and it tastes amazing. If it fits in your diet, then I say have at it.
 
Cycle 11 week 1 day A

warm-up
lots of stretching
banded ankle work
foam rolling
hip mobility

squats
warm-ups - barx10 135x7 185x5 225x5
work sets - 260x5 275x5 295x7 (PR) 245x5

SLDL
135x10 195x4x10

leg press
3 pps x4x10

notes
Happy to be back in the states and back in the gym! Gotta catch up on everyones stuff on here too haha. ate pretty much garbage the past 5 days, was kinda bloated today, but once i got my belt on it actually helped me cause the belt fit a hair tighter and i felt more stable than ever. Popped 2 caps of natadrol and a scoop and a piece of NO xplode 2.0 preworkout. felt pretty darn good for the first day back. PR on 295 up from prev 5 reps. pretty sore right now. popped 2 more natadrol post workout. then gonna take 6 tomorrow, and probably keep it there for the duration of my run (2 months). gonna get my weight tomorrow and figure out my macros for this run, wanna aim for about 8-10 lb gain, so like a pound a week I'm guessing I'll be doing like 3200-3300 cals.
 
Weight currently at 199

Gonna keep cals between 3200-3300
Fat 100-110
Protein 200-210
Carbs - 360-380

Looking forward to getting in some bench work today! Hopefully another nice rep PR!!
 
Cycle 11 week 1 day B

Warm-ups
Lax ball
Foam roll
Broomstick work
Stretch

Bench
Warm-ups - bar x10 95x6 135x5
Work sets - 185x5 200x5 210x9 (PR)
Lilly pause - 225x2x2

Pendlays
135x10 155x4x10

Incline DB press
65x5x10

3 rounds of band work
Vogelphol rows x15
Push downs x12
Face pulls x12

Ez bar curls
50x3x12

DB shrugs
50x2x25

Notes
Another great workout! Feeling good in the gym. Got some new maxes coming soon for sure.
 
Thanks guys! Those last couple sets of pendlays/inclines got rough! Forgot to put that I was super setting em. Just ate a half pound cheese burger with fries. Fish and rice later. Taking tomorrow off then gonna deadlift Monday.
 
Cycle 11 week 1 day C

Warm-ups
General stretching
Hip mobility
Arching 135 off floor

Deads
Warm-ups - 135x5, 225x5, 275x5
Work sets - 315x5, 335x5, 355x4..

Good mornings
135x2x10 185x2x8

Box squats
185x12 225x10,8

Notes
Missed a rep on deads, didn't even go for it tbh. Deads just felt awful today, gotta figure out what I'm doing wrong. I feel like I'm not getting my glutes in the movement at all. Probably gonna start doing some RDLs again on squat day to get my glutes firing better. Just real soft at lockout, 355 isn't really heavy for me. Decided to go heavier on good mornings and box squats due to my lackluster performance on deads. 225 box squats were moving great though, still gotta use a kind of high box though or I just flop on it.
 
I notice when you dead the hips are pretty high...which is fine to be somewhat high, but you still want to get more quad into the movement.

Edit: was trying to help while at work so that's why all short. My point is you can sometimes get more power off the floor which can help beat a sticking point and put you in a better position to lock out.

Don't forget to do some glute bridges or something to warm up prior to get them glutes active! ;)
 
I have more power with higher hips. Start your pull where you "start" when you pull from a squat type position aka exaggerated quad involvement. Around 85-90% test that. That's how id find my ideal position.


Good work in here lately man.
 
Yeah i pull with pretty darn high hips.. its been feeling like i dont get it moving off the floor at all (no quads) now im having issues with lockout too (just not getting my glutes involved). need to work on it for sure. i always felt like i needed to drop my hips a bit more. ill tweak things a bit next week.
 
Duramaxhd said:
Where are u missing at ? The same place I have been at the knees
Click to expand...

I didn't miss a rep. i just didn't even go for it.. I just felt weak off the floor, and real weak just above the knees. I wasn't getting my glutes involved at all really, pretty soft lockouts.
 
Cycle 11 week 1 day D

Warm-ups
Foam roll
Lax ball
Broomstick work
Banded shoulder mobility

Over head press
Warm-ups - barx10 95x2x5 135x5
Work sets - 145x5 155x5 165x5 145x6 115x10

JM press
135x3x8

Super set with
Pull ups
3x8

Chest supported DB rows
55x3x8

Lateral raises
20x3x12

Face pulls
100x12 110x2x12

Notes
Felt okay this morning, only slept like 5 hours though. Triceps were dead after overhead press, so that cut my main accessory work down a bit. Did those rows on an incline bench, like 45 degree angle, really hit the upper back pretty good. I'm working a lot over the next week or so cause we are blowing in one of our blast furnaces that broke out, hope it doesn't affect my workouts too much.
 
Thanks man, just trying to keep that press moving. 165 was my max about 9 months ago and now I can rep it pretty nicely.
 
Looking forward to squatting tomorrow at some point. I'll also be starting a supplement log for controlled labs purple wraath tomorrow as well!
 
cycle 11 week 2 day A

warm-ups
hip mobility
general stretching
ankle mobility

squats
warm-ups - barx10 135x6 185x5 225x4
work sets - 275x3 295x3 310x5 (PR)
Invalid Link Removed 275,310

RDLs
135x10 185x2x10 205x10

leg press
3 pps x 2x10 4 ppsx2x10

super set with
decline sit ups
4x20

notes
Felt real good this morning besides sleeping for maybe 5 hours.. lol. purple wraath deff helped keep me going in the gym, i was sweating my a$s off but i remained focused and in the zone the whole duration of this workout. 310x5 is my heaviest set of 5 on 5/3/1 so far. didn't go so heavy on RDLs, but the weight will increase there next week, focused on firing my glutes hard.
 
Thanks sean! its always great to get a rep PR, lets me know that I'm progressing.

Invalid Link Removed

theres my supp log for purple wraath there. follow along if you'd like. Probably will keep that more geared towards how thats working for me, and changes in volume/recovery. still be posting my workouts in full here.
 
thanks man. they felt great.. that week off i had seemed to help with squats. I came back fresh and strong. some of it is mental too, I'm starting to realize that I can move the weight, and I'm hitting that extra rep or two now.
 
Cycle 11 week 2 day B

Warm-ups
Broomstick work
Setting the shoulder
General band stretching

Bench press
Warm-ups - barx10 95x5 135x5 185x3
Work sets - 200x3 210x3 225x5 (PR)
Lilly pause - 205x3 185x5

Invalid Link Removed (225)

Pendlays
135x10 185x4x6

Super set with
Incline bench press
135x10 155x3x8 155x10

BB style rows
135x15,12

Banded Face pulls
3x15

Notes
Felt real good today. Slept good last night. 225 moved pretty well. Made sure to flare back to get last last rep locked out. All nice and pumped up right now.
 
Good work capo looked like a machine there

For a sec thought it was u doing the pull ups was like what's this
 
Thanks man! I'm noticing some flaws, I'm not pulling the bar apart hard on the way up, and my elbows aren't where i think they need to be which i think is caused by not pulling the bar a part.. But, I'm getting stronger and can never complain when i hit some sort of PR lol.
 
capo180 said:
Thanks man! I'm noticing some flaws, I'm not pulling the bar apart hard on the way up, and my elbows aren't where i think they need to be which i think is caused by not pulling the bar a part.. But, I'm getting stronger and can never complain when i hit some sort of PR lol.
Click to expand...

It's when you unrack the bar. If you watch your scapula positioning, you'll see that you lose tightness by lifting the bar out instead of pulling it out.
 
Rodja said:
It's when you unrack the bar. If you watch your scapula positioning, you'll see that you lose tightness by lifting the bar out instead of pulling it out.
Click to expand...

Yeah, thats been an issue for me.. should probably just get someone to unrack for me and that wouldn't be a problem. just the design of the hooks make the bar come a pretty good amount upwards, before it can be pulled forward.
 
I have the same problem when I don't get a hand off that's where my setup comes in I try to get setup so I can sort of lift it and pull it out more or less drag it out of the rack if that makes any sense
 
Duramaxhd said:
I have the same problem when I don't get a hand off that's where my setup comes in I try to get setup so I can sort of lift it and pull it out more or less drag it out of the rack if that makes any sense
Click to expand...

I understand why you're saying, but you send your scap into protraction by lifting up so high. Lift it up and out at the same time and lock your arms only when you get into the starting position instead of at the lift off.
 
Cycle 11 week 2 day C

warm-ups
general stretching
hip mobility
ankle work
glute bridges

deadlift
warm-up - 135x5 185x5 225x3 175x3
work sets - 335x3 355x5 375x2,3

Invalid Link Removed

box squat
135x5 185x5,8,10 225x3 275x2

Invalid Link Removed

notes
blah. farking deads again. got some video this time.. someone chew me a new @sshole lol. im starting that neck craining bs. i forgot my chucks so worked in my oly shoes, and belt. i just feel so weak on deads.. i hit 390x3 last cycle and now 375x3 was a struggle. first time at 375 i got stuck at the knees.. maybe i should just work on my glutes more, ive never actually targeted them specifically.. humping the bar a bit might help though, hip thrusts glute bridges. in other news 275x2 is my heaviest box squat to date. getting depth in wide stance would take some work though.
 
The weight looked like god damn speed with man. Plenty strong, you need to get your ass down just a few inches, especially on reps after 1. First rep isn't as bad, but it's straight stiff legs after.

Try to remember this next time. With your body tight when you grab the bar, use the weight of the bar to pull your hips down. This will get you tighter, get a hair lower and in better position. So to recap, don't think of pulling slack out, think of pulling your hips down. 135 and likely 225 will be off the ground before you start the pull, but heavier weights will just look like the slack was pulled out.


Again, the weight looked super easy for you so once you get in the zone on these they will shoot up 30lbs or so. That's what happened to me when I finally realized this.

I understand everyone is different, but I hope this helps!

Edit: crap, jumped the gun. Last set didn't look like a "speed work" set but it still looked like you had plenty of strength to handle it and then some. Other advice still applies :)
 
I agree with Rob looks like if u pulled your hips down a bit more you'll be able to drive though your heels more I believe this is one of the errors I'm guilty of on my recent DL pr attempts

But u are plenty strong make the changes rob suggests and the weight should fly up
 
Thanks guys.. Yeah the hips need to come down. Gotta get more leg drive going. Thanks rob and d max.. That using the weight to get my hips down thing has always kinda confused me. I've always kinda used to weight to get back on my heels and hips back. Should I allow my hips to come forward a bit so they can drop a bit lower? Cause I see that as Being kinda give and take there.
 
If I get an empty gym at all this week(I might Wednesday) ill make a quick video for you exactly how it was taught to me.
 
Cycle 11 week 2 day D

warm-ups
shoulder mobility
broomstick work
general stretching
band pull-a-parts

over head press
warm-ups - barx10 95x6 135x3
work sets - 155x3 165x3 175x3 155x4 135x6

JM press
135x10 155x10 175x2x6 135x12

super set with
pull ups
5x8

2 rounds of
snatch grip high pulls - 135x8
DB hammer curls - 25x12
vogelphol rows - 15

2 rounds of
face pulls - 100,110 x 15
rope push downs - 100,110 x15

notes
Real good lift today, pretty good energy and volume today. could of probably got 1 more on overhead press at 175, but i think x3 is a PR.. JMs at 175 were pretty rough, used my wrist wraps though and maintained decent form haha. I'm thinking 5/3/1 week will start tomorrow evening with squat day! today was garbage food wise. im not getting the good carbs i need and im taking in a lot of sugar
 
On the deads I think you just need to get a better set up and build more tension in the bottom. For those that tend to have issues initiating leg drive at the bottom or finding that right hip position I'll have them do some DL to Knees with a light weight. Get in the bottom, set up, pull to the knee, pause then go back down. While optimal leverage points may be different for some, I find that forcing some people to only work that bottom range can help get the feel of the set up. I queue trying to push the floor away with the feet (for some thinking almost like doing those 1/4 rep leg press motions you see some do helps get the mental picture) while keeping the angle of the torso relative to the floor the same until the bar reaches the knees.

Also I find pause deadlifts (for an actual 1-2s pause) can force people to correct this. If you are in a sub-optimal position coming off the floor then you will feel how horrible a pause deadlift feels and some I have even seen self correct there form when forced to pause. :)

PS I am extra jelly of that overhead press haha
 
capo180 said:
Thanks guys.. Yeah the hips need to come down. Gotta get more leg drive going. Thanks rob and d max.. That using the weight to get my hips down thing has always kinda confused me. I've always kinda used to weight to get back on my heels and hips back. Should I allow my hips to come forward a bit so they can drop a bit lower? Cause I see that as Being kinda give and take there.
Click to expand...

This is how I do it but maybe I'm wrong. I make sure stance is good so I can get hips inside legs a bit. Flatten and tense back, lower hips and get on my heels and then lean back/pull the bar and load the quads and hips. Then pull.
 
Thanks guys.. Im gonna try some of the stuff you said bolt, see if i can get in a better position. I've just been so mindful of trying to load the hams, and pull back on the bar, that I'm forgetting to get in a position to get bar speed/power from the floor. Well not forgetting but being ignorant of the importance of pushing the floor away and getting the quads involved. No excuses though, just gotta get in a better position.

cycle 11 week 3 day A

warm-ups
hip mobility
banded ankle work
general stretching

squats
warm-ups - barx10 135x5 185x4 225x3
work sets - 270x3 (oops should of been 260x5) 295x3 330x2 315x2 drop to 225x5

Invalid Link Removed 295&330

RDLs
135x10 225x3x8

3 rounds of
leg press - 3ppsx12
leg curl - 80x12
leg ext - 120x12

notes
pretty good lift today. actually got some extra volume in for once, could of went heavier with press,curl,ext but i did it for the pump haha. buried those 330 squats, felt great. 335 is my heaviest single on 5/3/1, and that was a rough one. making good progress on squats for sure, 365 is probably a decent goal for this year. worked up a nice sweat today. weight fasted this am was 199 (still). Probably bench saturday, deads monday, ohp tues.
 
Post some more vid next session too and I'll take a look. We don't need you over complicating things either.
 
Here's whatcha need to do, bud: Turn on some loud, angry music that suits your preference. Sniff ammonia liberally. Get a belly full of air, grab that bar, wedge yourself in until it feels like you're going to break a blood vessel and shyt simultaneously, and then explode. Good things will happen.

Optional: Back slapping and/or ear pinching during ammonia.

EDIT: I was going to link the Clint Darden youtube video about balls and attitude, but his channel has been taken down. I may die.
 
That's what I do ^ but since we were talking fancy technique...

But really once you train an pattern your form you have to rely on it to pull through and go in there and get angry and pull as hard as you can. Know you're gona rip it off the ground. Visualize it. Do it.
 
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