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

yeah i mean i would think it helps. personally the top half of the movement is harder than the bottom half (chest to parallel upper arm).. its lets me receive the weight and reset, then explode off the chest, push my head forward and lock out with the triceps.
 
Man you got some smooth shoulder presses. No wonder you do so much more than me. I convinced myself you were using leg cheat in my head...we all grew once that video was posted


Lol awesome OHP capo. No wonder your hitting PRs on bench.
 
Thanks rob. I'm just hoping I continue to get stronger over head and on the bench press.. My overhead strength is finally translating cause I'm using a bit wider grip on bench. My bench has room to run at this point.
 
Conditioning

2 mile run/walk - 20-22 min
5 min of hill sprints

Notes
Wow I can't run at all any more lol. Not that anything hurt I just cramped up at about a mile in. I say all the time that I'm gonna do conditioning more often but I never do..
 
Cycle 13 week 4 day A


Warm-ups
General stretching
Hip mobility

Squats
135x5 185x5 225x8,8

Good mornings
135x8,8,8

Rack pulls
225x6 315x3,3

Notes
Deload day also dropping pre workout for the week.. So I was yawning while squatting lol.
 
Cycle 13 week4 day B

warm-ups
banded shoulder mobility
broomstick work

bench press
barx10 95x5 135x5 185x7,7,7

incline db bench
65x7,7,7

super set with

pendlay rows
185x6,6,6

db rows
65x12,12

notes
Decent pressing for a deload day. 185 felt real light today. used like 1/2 scoop of C4 this morning just to get moving. dont think it helped me at all. usually ill do at least 1.5 scoops. didnt hit the upper back with any mobility work, that was a mistake, but since I'm working light it didnt really affect me at all.
 
haha yeah if i could wait till midday to workout i could probably have went without any stims. i dont know how much caffiene is in 1/2 scoop of C4, but honestly I've had stronger cups of coffee.
 
Duramaxhd said:
Well u could be like me and take probably as much as 1000mg and not notice much lol
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thats crazy man, i just checked C4 has 135 mg of caffeine per scoop. coffee is about 100 mg a cup.. anything around 1.5-2 scoops of C4 sends me off the walls lol.
 
capo180 said:
thats crazy man, i just checked C4 has 135 mg of caffeine per scoop. coffee is about 100 mg a cup.. anything around 1.5-2 scoops of C4 sends me off the walls lol.
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Enjoy that stim sensitivity while you can! If you are lucky you can keep it that way.
 
Ill try I've been taking stims for a while like 4 years since i started my NO Xolode days, just for workouts though. I rarely drink coffee and never drink pop.
 
cycle 13 week 4 day C

warm-ups
couch stretch
general stretching

deads
135x5 (triple pause) 225x6 (paused) 275x6 (paused) 315x3,3,5

ab wheel
4x10

hang cleans
135x5,5

clean complex @95 lbs (pull to knee, hang clean, jerk)

snatch complex @95 lbs (1 st pull, hang snatch, drop snatch)

notes
deads were pretty good today. turned opposite way of the mirror. weights were leaving the ground pretty good. 315 wasn't bad, the pause deads prior to that made em feel kind of heavy. didnt feel like doing any additional leg work so i did some light oly work.. can't wait to get back to heavy weights!!!
 
So kind of boring day today. Lifted the past two days do didn't feel like i should today, tomorrow I'll do deload over head press. Since I'm not doing much I went through and updated my 5/3/1 excel file. I've been keeping all my numbers in there from pretty much the past year of running 5/3/1. Also for every workout (besides deloads of course) I calculated a 1rm for that day. So, heres basically the change from cycle 1 week 1 to cycle 13 week 3.

squat - gained 89 lbs from 279 to 368. (~32% gain)
bench - gained 38 lbs from 232 to 270 (~16% gain)
dead - gained 60 lbs from 382 to 442 (~16% gain)
OHP - gained 30 lbs from 162 to 192 (~19 % gain)

And I'm going to still continuing running 5/3/1 at least until my lifts run out of gas.. After that maybe I'll try the cube method, just so I can have designated days to hit RE and DE type work. 5/3/1 is a great program, and I think it was made to run basically forever really, with resets and such of course.
 
Nice! good work man! I need to go into my log & check out the same thing. I think we're pretty close on the amount of time on 5/3/1 - I started April last year. I've really enjoyed the program. Until I fail - I'm staying put.
 
LizKing531 said:
Nice! good work man! I need to go into my log & check out the same thing. I think we're pretty close on the amount of time on 5/3/1 - I started April last year. I've really enjoyed the program. Until I fail - I'm staying put.
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thanks bud. yeah its been a great ride so far, I started August of last year. simple program but produces great gains over time.
 
I'm going to remember that post for all those guys asking for training program recommendations. You should post that for Jim Wendler on his Facebook.

Awesome work, Capo
 
Don't you love the program :)


How much overall body weigh have you put on and how much did your total increase?

You've made awesome progress man!
 
Thanks a lot guys. Great program for sure. I'm guessing somewhere between 150-175 lbs on my total. My bodyweight went from 185-190 to now about 205.. I've spent a lot of time under the bar these past 4-5 years but I've never gained like this, a lot of thanks to everyone on here too. Without your help I probably wouldn't be where I am today.

Cycle 13 week 4 day D

Warm up
Banded shoulder mobility
Broom stick work
General stretching
Lat warm up

OHP
Bar x10 95x5,5 135x7,7,7

HS iso alternating pull down
2 pps x10,10,10

Super set with

Lateral raises
20x12,12,12

Light band face pulls
12,12,12

Notes
Finally the last day of deloading is done hah.. 135 felt as light as ever. Probably taking a day off then squating Sunday.
 
Very awesome results capo! It is owed to your dedication to a solid program.
 
capo180 said:
Thanks! But yeah I did go to CSU, graduated last year with a BS in chemical engineering.
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Solid! Just graduated this May, don't know what I'm doing with my life and I got offered a TA position (so I'll go to school for free and get a monthly stipend) so I decided to head back and get my masters in sociology. I'll have a ton of free time to get swole haha
 
Hey capo look into a place called luberzoil they make soap and stuff I worked there putting in some equipment seems like a good place to work they are always looking for chemical engineers

Sorry to Butt in
 
liftandswim said:
Solid! Just graduated this May, don't know what I'm doing with my life and I got offered a TA position (so I'll go to school for free and get a monthly stipend) so I decided to head back and get my masters in sociology. I'll have a ton of free time to get swole haha
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Nice man. I thought about continuing into a masters but for my profession its kinda useless.. BS and MS are treated basically the same, now if I had to drive to get a PhD things would be different. I might pursue an MBA at some point, depending on how my career progresses.

Duramaxhd said:
Hey capo look into a place called luberzoil they make soap and stuff I worked there putting in some equipment seems like a good place to work they are always looking for chemical engineers

Sorry to Butt in
Click to expand...

Thanks bud, yeah they have a pretty good relationship with CSU but they only hire people that intern there, well at least entry level wise. Right now I'm working for a steel company in Cleveland, in more of a management type role.. Which is going good. But I'm looking forward to maybe moving into an engineering role at some point.
 
Weight at 210 this morning (Chinese food last night lol) started anabeta and erase as well. About to print out my sheet for cycle 14 and do a little hip/ankle work and hit some squats today.
 
Cycle 14 week 1 day A

warm-ups
hip mobility
ankle work
general stretching

squattzz
warm-ups - barx10 135x5 185x5 225x5
work sets - 280x5 300x5 315x6 (PR)
beltless paused - 255x5,5

Invalid Link Removed (work sets)

good mornings (beltless)
185x6,6,6,6,10 (probably rep/volume PR)

rackpulls (pin position 2, beltless)
225x5 295x5 335x5 275x8,8

over head squats with bar
cleans with 135
4 laps of walking lunges

notes
Phenomenal workout.. Not sure if it was the deload, anabeta/erase, or the hat.. I'm guessing it was the hat. had to be the hat hahah. I figured sean wears a hat and he strong as f@ck so I'd try it out too. but honestly about an hour after taking two tabs of anabeta and one tab of erase i felt like i was going to take over the world. i think the last time i hit 315 i only got 3 reps, that was on week 3 though, i dont think it was ever a 3's day weight. probably one of my stronger squat efforts. almost lost 315 while reracking, that was kinda scary but besides that everything felt real smooth.
 
I like how your depth gets better as the weights get heavier. You were probably good for a couple more reps with 315 too! Solid squatting
 
liftandswim said:
I like how your depth gets better as the weights get heavier. You were probably good for a couple more reps with 315 too! Solid squatting
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Thanks man, I think thats cause my left hip is always tight.. Not to sure why but I'm always able to stretch the right hip a bit deeper then the left. Just seems like it takes a while to start to feel loose. Reps always look better than they feel for me on squat, but I'd agree with about two in the tank.
 
capo180 said:
Thanks man, I think thats cause my left hip is always tight.. Not to sure why but I'm always able to stretch the right hip a bit deeper then the left. Just seems like it takes a while to start to feel loose. Reps always look better than they feel for me on squat, but I'd agree with about two in the tank.
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Agreed on the looking better than feeling. After I watch the tape I'm always like wtf I had 3 reps left in me haha
 
Squats looked great! I was thinking "little forward on 3" and then you torqued the bar and fixed it for a strong 4th. Nice freaking job!
 
rob112 said:
Squats looked great! I was thinking "little forward on 3" and then you torqued the bar and fixed it for a strong 4th. Nice freaking job!
Click to expand...

Thanks bud, I felt like I was getting a little loose up top had to reset a little bit.
 
Conditioning day today. Just 15 minutes of sprint training. Didn't really keep track of anything.. Between 50-100 yard sprints. Felt pretty good. Hopefully will be a weekly thing. Just try and do a little more each time.
 
Squats were looking nice & fast! Good work! yeah & good holding onto that bar - that sucks...
 
Cycle 14 week 1 day B

warm-up
Thoracic mobility
broomstick work
banded shoulder work

bench press
warm-ups - barx10 95x5 135x5 185x3
work sets - 195x5 205x5 220x9(PR)
paused set - 205x5,5

DB bench
55x4x10 ,12

pendlay rows
135x8 155x8,8 175x8 195x8

red mini band pull a parts
5x20

first two sets with
incline DB flies - 25x12
last three sets with
DB rows - 70x12

notes
Pretty good lift. bench kinda beat up my left shoulder though, first time that I've really felt that.same weight as 5's last cycle got one more rep this time around though, probably could of hit 10-11. for what ever reason i can't upload on youtube right now. my arch on 220 wasn't that great though, might of lost my scaps which is why i felt the weight in the shoulder. kept everything else pretty light, nothing too spectacular.

weight this am was 207.
 
Nice benching man. :thumbsup:
 
Cycle 14 week 1 day C

warm-ups
hip mobility
banded ankle mobility
general stretching

dead lifts
warm-ups - 135x5 225x5 275x5
work sets - 335x5 355x5 380x6 (PR)
belt less - 315x3,3

Invalid Link Removed (work sets)

front squats
135x6 185x6,6,6,6

snatch grip deads
135x6 185x6 225x5

farmers carrys (DBs)
120x2x 50 ft

super set with

DB swings
60 x2x10

notes
Pretty good workout today. Deads moved okay, 380 was my best set forsure. I need to reset for every rep to keep my hips lower,and use those quads. I need to just be more strict about doing that. front squats felt decent, first time doing em in a while. Going to probably keep em a bit light for a while. i need to get straps for snatch grips, the spot where i grip is worn out from going in and out of J-cups and stuff. heaviest I've ever went on farmers carries, i was pretty beat by this point and this just burnt up my hands and forearms.. chest is really sore from bench yesterday, shoulder feels good though, both are pretty good signs. time to shower and get a dam hair cut lol.
 
I really like that workout. Looks fun (and horrible). Solid pulling too.
 
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