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

Good sessions man - benching and pulling!
 
Thanks bud. Left knee is bugging me a bit right now, I think its partially because my left hip has been pretty tight.. Gotta start paying more attention to it, might hit it a bit on off days. gonna do a bit of foam rolling after I eat this steak and potato, try to relieve this pressure.
 
Cross your left leg behind your right and lean right while pointing your left toe "in" and up. Cycle through hip extension from a few degrees short to a few past to feel it move around different areas of glute/TFL and IT band overall.

I think I said that right. I can post a link later to a good one that's the same that but laying down and works a little better.
 
Sore as ever today. Right bicep is a bit angry. Knee feels better, did some tack and floss with a band this morning.. Friday will be over head press day.
 
Where in the knee does it hurt?
 
upper outside part. When i stretched and rolled the IT band that helped and just did some flossing, feels pretty good today. I really think that I need to focus on stretching my glutes and piriformis, and all that junk more. I think that yanked on my IT band and tightened everything up in my knee, and deads/front squats and all that good stuff just aggravated it.
 
Also look at and roll out the TFL. It can refer pain down the side all the way down to the knee.

And your Vastus Lateralis (Quad muscle on the side). Finding the right spot on there can help relieve some outer knee pain as well.
 
bolt10 said:
Also look at and roll out the TFL. It can refer pain down the side all the way down to the knee.

And your Vastus Lateralis (Quad muscle on the side). Finding the right spot on there can help relieve some outer knee pain as well.
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Thanks man I really have the anatomy knowledge of a middle schooler lol. whatever you guys say helps me a lot. I'll look into those areas.
 
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TFL
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Concur with Bolt. He's smart. Plus when my TFL is tight, my knees hurt.
 
Sean1332 said:
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TFL
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Concur with Bolt. He's smart. Plus when my TFL is tight, my knees hurt.
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Thanks! :D

Love that site....

On a side note check out your Adductors too...if fixing your TFL helps, but it keeps coming back the Adductors may be playing a part.
 
Cycle 14 week 1 day D

warm-up
lax ball
foam roll
broomstick work
banded shoulder moblity
general stretching
lat warm up
band pull a parts

Over head press
warm-ups - barx10 95x5 115x5
work sets - 135x5 145x5 155x6 115x8,8

Invalid Link Removed (155)

Incline bench press
135x8,8,8,8,15

super set with

alternating HS iso pull downs
1.75 pps x5x12

Tri set (3 times thru)
triple threat x10
band pull a part x15
barbell shrug 135x12-15

Invalid Link Removed (triple threat)

notes
Decent workout today. OHP didn't move as expected wanted to get 7+ on 155, triceps just didnt have it though. might have lost tightness too. did incline with a wider grip, 4 sets with ring finger on rings, last set with middle finger on rings. when i stay tight im real strong out there. but i gotta stay tight and keep the scaps back or i lose it. that will probably be my route to getting a 300 bench im thinking. check out that triple threat, really burnt up the rear delts, looking to continue to add volume to the upper back.
 
my weight today was 204, down a bit over the past couple days. I've been around 3000 cals, maybe i need a bit more.
 
this has some decent info in it on what I was talking about.

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Once again very solid presses, and those triple threats look interesting. Good find
 
Like the triple threats. Smitty and joe have some cool back variations if anyone gets bored with stuff. ;)
 
can't wait to get off work in the morning. probably gonna go home and pound the TFL/glutes and do some hip mobility, get to sleep. squats tomorrow.
 
Oh, the quote edits that could be had with that post...

There's a meet in Cleveland tomorrow, buddy. Dunno what time you're working but you should get to see some big lifts if you can make it out at all. At least one 2000+ raw total
 
herderdude said:
Oh, the quote edits that could be had with that post... There's a meet in Cleveland tomorrow, buddy. Dunno what time you're working but you should get to see some big lifts if you can make it out at all. At least one 2000+ raw total
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I'm 30 minutes from the meet. I want to go watch, but I may have other plans. Lame
 
herderdude said:
Oh, the quote edits that could be had with that post...

There's a meet in Cleveland tomorrow, buddy. Dunno what time you're working but you should get to see some big lifts if you can make it out at all. At least one 2000+ raw total
Click to expand...

I wish i could have made it man, I went to sleep at 6 got up at 12 then straight to the gym, now gotta leave for work at 4.. working 12 hr days suck, no time for anything really.

cycle 14 week 2 day A

warm-ups
mashing TFL/glutes
foam rolling
hip mobility
general stretching

squats
warm-ups - barx10 135x5 185x5 225x5 275x3
work sets - 300x3 315x3 335x1...
belt less - 275x5,5

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Good mornings (beltless)
185x6 205x6,6,6,8

rack pulls (pin 3 at knees)
225x6 275x6 315x6 365x6 225x12

leg press
3pps x2x12

notes
Ehh, mentally weak today. Just didn't feel that squats were moving very well. I wish i brought a screwdriver to adjust my belt, felt real loose. that messed me up weights just felt real heavy, i wound up moving the weight real slow because of that. one thing led to another, just pussied out on 335 then. rest of the workout was phenomenal, which kinda proved that i had something in me, i just wasn't able to perform well on squats today. haven't had a bad squat day in a while. I ate 3500 cals yesterday to try to get a little bloat going on, it did nothing. anabeta/erase are just chewing up everything i throw at them. which i guess is a good thing. just learned to bring a screwdriver with me. one notch tighter and i would of been okay.
 
Not every day can be a PR day. You can't always be your best, but you can be your best for that day.
 
Thanks bud, same with you man.

So i think i need to order some supps soon. Kinda want to try a new preworkout, might try white flood. unless you guys know of anything new and awesome lol.
 
What's your stim tolerance like?


Edit: also what is the most important aspect of a pre for you?
 
rob112 said:
What's your stim tolerance like?

Edit: also what is the most important aspect of a pre for you?
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It doesn't take much caffeine to get me going really. C4 is pretty weak on caffeine and 1.5 scoops gets me going good most days.

But just something that gives me a good mental focus and energy.I don't really care about any pump type stuff, I really don't want something that gives an extreme pump.
 
capo180 said:
It doesn't take much caffeine to get me going really. C4 is pretty weak on caffeine and 1.5 scoops gets me going good most days. But just something that gives me a good mental focus and energy.I don't really care about any pump type stuff, I really don't want something that gives an extreme pump.
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I only use stims when I know I'm going to be in PR territory. Keeps my tolerance really low (as I'm also not a coffee drinker).
 
I've always used em to some extent just for working out though. These days I either workout after working 12 hours or after waking up from 5 hours of sleep, stims help me still be productive in the gym and not drag arse.
 
Well White Flood has about the same stim level as a scoop that you get out if a scoop and a half of C4. Pretty solid pre IMO on the moderate stim level. Some focus stuff, betaine anhydrous, etc.
 
My favorite is Katana. At the very least add some Amentoflavone to whatever you grab...that stuff is made for people like us (strength oriented goals). :)
 
I <3 Amentoflavone.

Capo, send me your address if you want any samples from my own tub.

Been wanting to try Katana badly. Maybe I'll finally pull the trigger and buy it today.
 
Sean1332 said:
I <3 Amentoflavone. Capo, send me your address if you want any samples from my own tub. Been wanting to try Katana badly. Maybe I'll finally pull the trigger and buy it today.
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I love it. I do need to try white flood again don't think I've had the newest version.

For a heads up soon (not sure when) katana will include an even more effective GMS. Shouldn't make a huge difference though.

I also have Max out arriving tomorrow that I'll logging if anyone wants to follow for pre-workout feedback and comparisons.
 
Thanks guys. I'll look into what you guys mentioned.

I'm only 202 this morning, ate 3500 cals again and dropped more weight.. Haha about to get some dunkin donuts. Going to the county fair today too, probably smash food there.. Should be a good day.
 
bolt10 said:
I love it. I do need to try white flood again don't think I've had the newest version.

For a heads up soon (not sure when) katana will include an even more effective GMS. Shouldn't make a huge difference though.

I also have Max out arriving tomorrow that I'll logging if anyone wants to follow for pre-workout feedback and comparisons.
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I'm really curious as to how max out will be. Loved maximize v2 and first incarnation of max intense. Conquer was a little on the low stim side for me. Not bad, but not great overall. One of the few win COP though.
 
max out looks good. might get that stack from NP, comes with free shaker and 500 grams of creatine..a little bit more stimmy then C4 but I'll probably only need 1 scoop instead of 1.5-2.
 
so anabeta makes me very hungry lol. been on it for jsut over a week i think. i woke up at noon,had two donuts and a bacon egg and cheese bagel from dunkin donuts, just ate a T-bone steak and brown rice and about to eat a blueberry bagel.. probably will end up taking in 3400-3500 cals the next couple days. trying to still gain some weight.

i ended up ordering the max out stack, also got some EP1C, and just whey and multis from NP.
 
Yeah - I hear ya on anabeta hunger!

Interested in what you think of epic - I'm taking epi (follidrex) currently as well

Ran a tub of the new white flood - I liked it quite a bit. Very solid - nothing too crazy, not all heavy stimmed out or pump heavy
 
LizKing531 said:
Yeah - I hear ya on anabeta hunger!

Interested in what you think of epic - I'm taking epi (follidrex) currently as well

Ran a tub of the new white flood - I liked it quite a bit. Very solid - nothing too crazy, not all heavy stimmed out or pump heavy
Click to expand...

Yeah I'm not gonna take it till the fall/winter. But I was looking at logs for it and it looks promising.

I ended up getting max out, just cause it's a good deal and the profile is good. Ill eventually get white flood probably after max out.
 
This is becoming a rough day at work. I'm benching after though! I think 235 for 3+ is my top set. Shooting for 5.
 
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