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

Thanks bud.

Last day of natadrol today.. No workout. Will probably cut cals back a little bit soon. Go back to the 3000-3100 range. Took a while to get weight coming on, but quickly got to 207. Want to try to maintain that.
 
I was gonna say make sure you finish the reps but then it looked like you locked them all out on the top set lol. Speed looks solid, I'd say you had A FEW in the tank...not just like 1. Awesome work Capo.
 
Thanks man. Yeah I was kind of rushing that 290 set for whatever reason.. On 330 I got in a pretty good grove, probably should of hit one or two more there tbh.
 
capo180 said:
Thanks man. Yeah I was kind of rushing that 290 set for whatever reason.. On 330 I got in a pretty good grove, probably should of hit one or two more there tbh.
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I prefer feeling like I left something to be desired as opposed to failing personally, so no biggie. Getting that outside opinion on how stressful a set looks can be a helpful tool. I'll speak for myself and say sometimes I think something is harder than it is. This can help with allowing us to push. Enough philosophical dribble :D
 
Yep well that's all true.. Lifting is not just physical, especially when you are close to your limits. The mental part becomes very real when you get close to what you perceive to be your physical limit. Which is what makes it fun though, the challenge to push that limit. It's what made being an athlete for so many years fun. I think I found the meaning of life...

(Just philosophical rambling haha)
 
Cycle 13 week 2 day B

warm-up
thoracic mobility
1st rib mobilization
banded shoulder work
broom stick work

bench press
warm-ups - barx10 95x8 135x5 185x3
work sets - 205x3 220x3 230x6 (PR)
lilly pause press - 205x2x3 (wide grip,middle finger on rings)

Invalid Link Removed (230)

pendlay rows
135x8 185x8,8 205x6,6 225x4

super set with

incline DB press
60x8,10,12,12,12

face pulls
130x3x12

straight arm rows
130x20

notes
Had a pretty bad headache going into the gym today. But my bench workouts continue to be excellent. Nothing to complain about today. Thanks Dmax and herder for suggesting to widen out the grip abit, should of filmed my lilly presses just becuase they weren't the best. felt like the weight was starting to fall towards my face a bit. beyond that though 230 moved quickly today, and 6 reps puts me at an est 1rm of 275. i could of probably had two more here i think.
 
Thanks guys! No workout today, kind of rough day at work. Weighed 207 this am. Stretched the hips real good tonight. Looking forward to deadlifts tomorrow evening.
 
Cycle 13 week 2 day C

warm-ups
hip mobility
general stretching

deads
warm-ups - 135x5 225x3 315x3
work sets- 350x3 370x3 395x4

Invalid Link Removed

pause squats
135x5 (hip was real tight)

DB swings
65x4x10

back exts with barbell on back
barx10 65x8 95x5

notes
deads were okay today. hips were shooting up on my first set, last 2 reps on 395 were pretty soft lockouts looks like i left the knees bent.. hips and glutes were pretty shot after just deads today. first time hitting 395 on 5/3/1, so not exactly a rep PR, but its probably my heaviest set of 4. doing back exts with barbell on the back is something i think i seen on a klokov video, just thought I'd try it. the leverage makes em stupid hard. don't think I'd recommend doing em they did tear up the glutes pretty good though.
 
Nice repping my man! Keep your chest up and DON'T LOOK IN THE MIRROR. You want your head packed into your traps, it''ll make it that much easier to keep your chest up and keep you setting PRs.
 
Thanks herder, yeah I seem I was starring in the mirror. Not all that sore today. Probably gonna hit some overhead press work tonight.
 
And only thing to add is looks like you got your ass a little lower on the first rep each time. Although the last set looked best again haha

Awesome work on the strong reppage Capo
 
Yeah thanks rob I try to make each set better than the last, especially on deads where I'm not as technically consistent as I am on squats and bench.
 
Cycle 13 week 2 day D

warm-ups
banded shoulder work
general stretching
broom stick work
lat warm up

ohp
warm-ups - barx10 95x10 115x5
work sets - 140x3 150x3 160x5 135x7,6

CG incline press
135x8,8 155x6,6,10

super set with
HS iso alternating rows
1.75 ppsx10,10 2ppsx10, 2.5ppsx8,8

3 rounds of
rear delt raises -20x12
lilly shrugs - 70x10
hammer curls - 20x12

light band face pulls
3x20

notes
great workout today. felt pretty good on OHP didn't push it on 160 too much, hit good total volume though. everything is pretty nice and pumped up right now. probably taking 2 days off then hit some squats!
 
Cycle 13 week 3 day A

warm-ups
hip mobility
general stretching

squats
warm-ups - barx10 135x5 185x3 225x5
work sets - 275x5 310x3 345x2 (PR) 315x3

Invalid Link Removed (310,345, 315x6 rack pulls)

good mornings
135x8 185x6,6
+ belt - 205x6,6 225x5

rack pulls
185x8 225x8 275x8 315x8,6

notes
Moved some freaking weight today lol. didn't feel this kind of workout coming. but hitting what would of been a PR single for a double got me pretty pumped up.. Feel like I need to work my glutes more and hit good mornings on squat day. reason being is deads destroy me too much to hit anywhere near heavy good mornings.. first time doing rack pulls in a while. could of probably set the pins one setting lower, i was just below the knees here, felt pretty good, by the time i got around to video a set though i was beat. a lot of energy today despite working 12 hours last night. taking 2 days off probably helped too. anyways thanks for reading.
 
Thanks bud.. My chest is kinda sore for some reason maybe from keeping tight on squats and good mornings.
 
Nice looking squats man nice and tight think if u would have had a spotter that double could have been a triple easy
 
Thanks man. Yeah probably one in the tank, that's usually about as far as ill push things. Don't want to crumple up lifting solo lol.
 
Cycle 13 week 3 day B

warm-ups
thoracic mobility
band pull a parts
banded shoulder mobility
general stretching

bench press
warm-ups - barx10 95x5 135x5 185x3
work sets - 195x5, 220x3, 245x3 (PR)
lilly pause - 205x5 (wide)

Invalid Link Removed (195,220,245)

incline DB bench
70x5x8

super set with
pendlay rows
135x5x10

pec deck - 90x12 105x12,12
super set with
rear delt reverse pec dec - 90x12 105x12,12

notes
Great lift again today. felt a bit sore throught the posterior chain, but i made it through this bench day. 245x3 is a pretty big PR for me, thats my heaviest single on 5/3/1. everything else was just pretty light volume/pump work. next two days will be off, then probably hit deads thrusday.
 
thanks guys! after rep two i kinda questioned the third, but said fauck it and went for it. i said I'd get a triple so i had too hhaa.
 
And that's where we sometimes get into trouble we question our selves u did the right thing by telling yourself to do it and u did with great results that's just great work capo. U and rob are a BIG reason I work so hard at my lifts
 
Good work man! Those presses were moving nice & fast -
 
thanks Dmax, yeah i took the advice that guys here gave me and ran with it, thats pretty much how i got to this point now. i just try to keep up with you these days man haha. i still need to put on a bit more body weight though. I was 206 this morning. if i don't have a goal in mind, i usually get to cautious and leave a few reps on the table and specifically on bench i know what i can do day in and day out, so i can usually have some plan in mind.

yeah these were all pretty good reps. nice and fast, my 245 single a couple months back was slow as sh!t so this was great today.
 
Thanks man, yeah I widened out my grip a little bit during the past cycle or two, a lot stronger where I'm at now.
 
another day off today. just going to stretch my hips a bit before work. hitting deads tomorrow, 415 is on the board 10 lb PR with just a single.. I'm moving it more than once though.
 
I heard you were going to triple it. ;)

Good luck. Deadlift seems to be looking better lately, so I don't doubt this will be nice little session. :D
 
Cycle 13 week 3 day C

warm-ups
hip mobility
general stretching

deads
warm-ups - 135x5 225x5 275x3
work sets - 325x5 370x3 415x2 (PR)
paused - 225x3

Invalid Link Removed (work sets)

stiff legs deads
225x3x6

leg press
3pps x 3x12

db swings
80x7,8,8

super set with
decline sit ups
25,20,15

notes
probably most pissed ive been in the gym in a while. big idiot comes right on top of me loading plates while im deadlifting 415 freaking pounds.. really the weight doesnt matter at all its the lack of respect, i cut the video off or you would of heard me throw my belt and yell a couple profanities. theres a such thing as gym etiquette, i guess people dont know that. beyond that it was pretty much screw form and pull hard day. these pulls weren't perfect, i need to really stop craning my neck. sorry to let you guys down with only a double today, i tried my best and left it all out there. with perfect form this would be a triple. i just wasn't cueing myself, which i dont even know if thats possible while trying to move PR type weight. all i was thinking is hard and fast. but thanks for reading and staying with me through my rant lol.
 
Haha I could tell you were pissed the second the guy loaded his bar. Still an awesome PR there. You may wanna face the other way. I think the mirror is ****ing with your neck position. Nice strong pulls big dawg!
 
rob112 said:
Haha I could tell you were pissed the second the guy loaded his bar. Still an awesome PR there. You may wanna face the other way. I think the mirror is ****ing with your neck position. Nice strong pulls big dawg!
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yeah next time I'm forsure facing the opposite way. good idea rob. i cant wait to switch gyms when i move, hopefully i find something that suits me better, with hopefully stronger/ more experienced lifters. i think I'm one of maybe 3-4 people that move 4 plates on deads here. theres a guy thats i think 165 that benches mid 300s, but hes never here on my bench days.
 
Excellent work capo I like the set of 3 most cause u really throw the hips into the bar. Your double was soild I believe u could have gone for the 3rd but the distraction definitely ****ed your rhythm up and spent quite some time in the hole

Again no disappointment here great work
 
The level of rage I would have felt in that moment....

You had 3 in you I could tell. ;)
 
thanks guys. yeah i spent a lot of time trying to reset and pull. its a positive day though for sure, whenever you can hit a PR its a great day.. and deadlift PRs for some reason feel better than everything else.
 
Yeah that dude sucks but great pulling anyway! I could almost here your inner dialogue going off on that dude...
 
Cycle 13 week 3 day D

warm-ups
lat warm up
banded shoulder work
broomstick work

OHP
warm-up - barx10 95x5 115x5
work sets - 130x5 150x3 165x5 145x5

Invalid Link Removed (165)

seated DB press
50x5x10

super set with

alternating iso lat pull downs
2pps x5x10

quad set
face pulls - 110x3x12
v-bar push down - 140x3x12
sidelaterals- 20x10,12
hammercurls -20x10,12

notes
pretty good over head press workout today. 165 moved pretty good for 5 reps. probably had another 2 in me or so. wanted to hit some db press since i was talking about it the other day and havent done em in a while lol. focused on tempo and volume on my accessory stuff, slow eccentric movement pause and then explosive concentric. sorry for the sh!tty vid, just tried to show my form a bit, I'll get another vid in a few weeks without the beam in the way.
 
I see u bring your arms all the way down, do u think that helps? I normally just break parallel with the triceps u think that could help me out?
 
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