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

Nice 50 reps! So you switch hands every 10? Or just burn them all out on one side then the next.

I usually move up the next DB once I could hit 40.

Solid work!
 
iddc said:
Nice 50 reps! So you switch hands every 10? Or just burn them all out on one side then the next.

I usually move up the next DB once I could hit 40.

Solid work!
Click to expand...

Usually ill just burn out each side then switch. But this time I switched after every 10 reps. Just changing things up a bit to get some more reps in.
 
capo180 said:
Usually ill just burn out each side then switch. But this time I switched after every 10 reps. Just changing things up a bit to get some more reps in.
Click to expand...

Nice tip, might try that out
 
Cycle 15 week 1 day C

Warm-up
Hip Mobility
General stretching
Lax ball

Deads
Warm-ups - 135x3 225x3 315x3
Work sets - 340x5 365x4,1 385x1,1

That's all..

Notes
Didn't really feel great today. Once I strapped on my belt I felt like I was going to puke everytime I got tight. Just an off day. I was in a hurry to get this workout in so I had just ate right before warming up, usually isn't a problem but deads require a bit more then any other lift.
 
went back to the gym for a little form and accessory work this afternoon.

squats (beltless)
135x3 185x3 225x2x3 275x3x3

bench press
barx5 95x5 135x5 185x3x3 225x1,3

3 super sets of
gliding leg curls - 12
band pull-a-parts - 15

machine back exts
140x30

GPP work (broad jumps, box jumps, double unders, push-ups)

notes
felt a bit better this afternoon. so i wanted to get a bit more work in just because i won't have time to workout these next two days. i was focusing on setting my lats in both main movements. my first two sets at 275 i tried to get real far back and have a vertical knee, but wasn't able to really get depth, so last set i did my normal hinge and drop. just tried keeping more of a neutral back, paused my first two sets to force myself to work a bit more. bench press i slowed down on the 225 single to really feel the lats engage, probably need to do some more lilly pressing that always helps me feel the lat/tricep tightness. just focused on my elbow movement really. need to work on the tuck to flare transition. watching some Chris Duffin vids made me do this. he put out a real good 3 part series about squat setup, and i watched his lat involvement in the bench vid as well. i might get these vids up tomorrow. but now my phone is on its last life.
 
Left hammy is killing me. Probably gonna hit some over head press when I wake up though, might try a fasted workout or maybe just eat a banana.
 
Cycle 15 week 1 day D

Warm-ups
Foam roll
Lax ball
Broomstick work
Band pull-a-parts
Banded shoulder work

Over head press
Warm-ups - barx8 95x5 115x5
Work sets - 135x5 145x5 155x5
Down set 135x10 (last 4 push press)

Close grip bench press
135x6 155x6,6 185x6,8

Super set with

Pull ups
6,6,8,8,10

3 super sets of
Straight arm push down - 120x10
Lateral raises - 20x10

Triple threats - 3x10
Super set with
EZ bar preacher curls - 40x10, 60x10, 80x10 (assuming EZ bar is 20 lbs)

Notes
Stomach felt horrible again today, think I got a little stomach flu. But pretty good effort, just took everything slow. Took a while for me to feel warmed up. Kinda surprised I was able to do preachers with that kinda weight it's been a while since I did those. My push press form is horrible just kinda quarter squatted with knees straight forward, gotta get those knees out!
 
I hate working out with stomach issues!

Or when I eat too close to my workout.
 
iddc said:
I hate working out with stomach issues!

Or when I eat too close to my workout.
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yeah i thought i was eating too close, but I've never really had this issue. kinda felt like ****t last night too, must just be a little bug.

liftandswim said:
Lol I have no idea how to do push presses (correctly, that is).

Good workout capo
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Ehh, i wouldn't say that I'm the greatest at em. really all that you are trying to do is get a little hip thrust into the movement. little squat down pushing the knees out, then just vertically exploding while pressing over head. I dont really nit pick with those as they aren't a comp move, just get some leg drive to go beyond failure.

and thanks bud!
 
so i lied haha

cycle 15 week 2 day A

warm-ups
general stretching
hip mobility
banded sits (excellence)
dynamic warm-up

squatzz
warm-ups - 135x5 185x3 225x3 275x3
work sets - 305x3 325x3 345x3 (PR) 315x3
beltless 2 ct pausers - 225x5,5

Invalid Link Removed (5/3/1 sets and a sumo check)

good mornings (beltless)
135x8 185x8 205x6,6,6

sumo off blocks (45 lb plates)
135x3 225x3 275x3,3,3

a little bit of everything abs, cleans, lunges.

notes
pretty good day in the gym today. got pretty much soaked with sweat by the end of this workout. 325 on squats was a bit odd, think i was a bit wider than i wanted to be. brought the feet in a hair on 345 and got 3 pretty good reps, made sure to keep the lats tight and pull the bar down while getting external rotation at the feet. trying out sumo again, probably should of used two plates instead of one, weights moved good though. plan on doing these RE/DE style for the next couple weeks/maybe months, see if i can make some progress.. hips are feeling great right now though. getting 18 reps on 205 GMs might be a beltless volume PR.
 
Good squats. Cycle 15, that's just awesome.

No expert on sumo (or seemingly anything haha) but for what it's worth, bar speed on the sumos was looking great.
 
liftandswim said:
Good squats. Cycle 15, that's just awesome.

No expert on sumo (or seemingly anything haha) but for what it's worth, bar speed on the sumos was looking great.
Click to expand...

yeah been on 5/3/1 for a year haha. but thanks man, yeah its more of a form thing, they felt real good.

atanocc said:
nice squats !! killing it in here. how the sumos feel for you??
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they were actually real good, was spreading the floor and getting external rotation which helped a lot i think. should of wore my chucks though to get some grip. socks on wood is no bueno.
 
Be careful using socks on wood on sumo. Since you are trying to spread the floor, if you slip, you could easily pull a groin or hammy muscle. I'm no sumo expert, but I have seen this happen on the web and in person.
 
rob112 said:
Be careful using socks on wood on sumo. Since you are trying to spread the floor, if you slip, you could easily pull a groin or hammy muscle. I'm no sumo expert, but I have seen this happen on the web and in person.
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Good looking out man. That was pretty dumb I kinda realized when I was doing it that it wasnt smart. Next time ill toss on the chucks.
 
The knee sleeves give pretty good support pretty good rebound too, SBDs are about as close to wraps as you can get in a knee sleeve. They keep the knees warm too, which helps me avoid some pain I get at times.

Thanks Sean ill work on that!
 
Happy i could help!

warm-ups
lax ball
foam roll
broom stick work
band pull-a-parts (~75 a couple differentways)

bench press
warm-ups - barx10 95x5 135x5 185x3
work sets - 215x3 225x3 240x3 (PR) 240x2
lilly press - 205x4,3

Invalid Link Removed (225,240)

incline DB bench
65x10,10,10,10,12

super set with

pendlay rows
135x6 185x3 205x3 225x3 245x3 (PR)

DB rows
100x12,12,12

3 super sets of
triple threats x 10
dips x 8

band pull-a-parts
50

notes
Another okay/kinda good bench day. Hit a PR, which is what matters. just haven't been able to find my groove the past two weeks. I'm rushing my warm-up sets, kinda realized that today but i already had 225 on the bar. Just gotta slow down and focus. Outside of bench press i had a strong day though. DB rows might be a volume PR with 100s. My rows are getting stronger. did dips for the first time in a while, didn't dig real deep on em, just upper arm parallel to the ground. going to keep these as secondary assistance on bench day for right now.
 
Cycle 15 week 2 day C

warm-ups
lax ball
hip mobility
general stretching
glutes/TFL/psoas mashing
banded pull thrus
DB swings

dead lifts
warm-ups - 135x5 225x3 275x3 315x3
work sets - 365x3 385x3 410x1,F
Stiffys - 225x6,6

Invalid Link Removed (work sets/255 boxers)

SSB wide stance high box squat
135x5 185x5 225x5 255x5 205x8

leg press (narrow)
3pps x10,10 4 pps x10 5pps x10,10

super set with
ab rollouts
5x10

gliding leg curls
3x10

grip work 315 holds x3x10-15 sec

shrugs
225x15

back burns (Y-W-T-I) x2

notes
Longer workout today. Deads felt great till 410 was on the bar. Everything before that moved good i thought. I think things are just getting a little too heavy, and i still need to work on positioning. I'm gonna reset my deads next cycle, probably take off somewhere around 40 lbs, its just hard to work on positioning and form when I'm working near maximal weights. did some wide stance work, feet rotated way out here. felt these all throughout my hips, honestly 255 felt heavy every rep felt real heavy but they moved good, just wanted a nice heavy 5 then 1 drop at about an 8 rpe. just finished off with a bit of quads, hams, abs, and upper back. OHP on saturday im thinking.
 
I think u have it in you just let it get in your head is all the first 410 looked like your stance was a bit wider then normal then when u reset it narrowed up a bit plus when go down to the bar get down there and pull it not trying to be a mean just no better way to say it sorry, I was guilty of the samething and they yell at me all the time for it. Just an observation.

Really like all the work u been putting in lately
 
Duramaxhd said:
I think u have it in you just let it get in your head is all the first 410 looked like your stance was a bit wider then normal then when u reset it narrowed up a bit plus when go down to the bar get down there and pull it not trying to be a mean just no better way to say it sorry, I was guilty of the samething and they yell at me all the time for it. Just an observation.

Really like all the work u been putting in lately
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Thanks for the tips man, no offense taken at all. I dunno I just know that I still have things to work on, and hitting these weights lately and failing doesn't really help me. After failing two weeks in a row I kinda have performance anxiety somewhat too. I just try to get down and get tight really, maybe I should do things quicker.
 
Load order error deadlift | Feat. Kelly Starrett ...: Invalid Link Removed

I know I've posted this before but love this vid and really has help with my back position and and set up
 
Duramaxhd said:
Load order error deadlift | Feat. Kelly Starrett ...: Invalid Link Removed

I know I've posted this before but love this vid and really has help with my back position and and set up
Click to expand...

Just watched this last night after my blah pulls
 
Looks like they've got you taken care of on pulls. All I can say is get those hips down, lead with your back and pull back so you don't stiff leg them.

On the box squats, try to sit back more (vertical shin) and sit all the way on to the box.
 
They've got you covered.

But I know, for me, that I had to drop my hips to the point where they "felt too low" (in reality they weren't) before I started getting a better starting position
 
Thanks L&S, I need to approach the bar with a looser upper back i think. and allow everything else to load up first. I think that will allow me to get the hips lower, to get the quads loaded. I'm gonna try that next week.
 
Nice work man. Saw the vids. Not much of an expert but My opinion would be for u to drop the hips a bit more. Strength is there. Just need to work on getting into a better position. Maybe drop the oly shoes to allow u to sit lower??
 
thanks guys. i dont think its equipment thats messing me up, its just loading error like that k-star vid shows.

Cycle 15 week 2 day D

warm-ups
lax ball
broom stick work
band pull a parts

Over head press
warm-ups - barx5 95x5 115x5 135x3
work sets - 145x3 155x3 165x6 (PR)
push press - 135x8 (horrible form lol)

floor press
135x6 185x6 205x6,6 225x5

super set with
pull-ups
6,8,10,10,10

dead lift form stuff with 225 (vid at the bottom)

2 super sets of
face pulls - bandx12
standing curl to arnold press - 30x8

band pull-a-parts
45 reps

30 seconds of
CGBP - 115x~25 reps
EZ curls - 40x~27 reps
lateral raises - 15x~22 reps

Invalid Link Removed (165 ohp, 225 FP, dead form)

notes
Good workout today. OHP felt great finally hit a rep PR again haha. its been a while, pushed through and got that 6th rep though! did some floor press, 225 felt pretty light, was really working on the tuck to pull the bar apart transition, kinda felt my elbows actually starting to move like i want them too. Going to be a weekly thing for now, thats kinda the weak part of my press anyways. worked a bit on deadlift form, got a small clip at the end. I'm just really trying to get the hips lower and load the back-hams-quads-upper back in that order. I should have the shoulders back here but i dont, I'll have to work on that. my hand got caught in my head phone cable on that way down so i just dropped the bar lol. if i stretched the hams and stuff i could get in a better spot but this is a move in the right direction.
 
I know that setup really helped me, get up there nomaly raise my arms up take a deep breath pull shoulders down bend at the hip grab it and pull. before I would round my back bad cause I would bend the knees first
 
rob112 said:
Sick pressing and you have some damn good overhead mobility. Very solid work
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thanks man, i hit the t-spine and first rib pretty hard before my overhead days. i thank k-star for my mobility. i should send him a gift card for Christmas or something lol.
 
Thanks bud, get in there and kill it! My OHP progress has slowed down a bit, felt good to hit a PR yesterday though.
 
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