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

Good work dude. Keep it up. I've been checking up even though I don't post.
 
cycle 15 week 3 day A

warm-ups
mobilized yesterday
hip mobility
general stretching
banded squats

squats
warm-ups - 135x5 185x3 225x3 255x3
work sets - 285x5 325x3 365x1 (PR) 315x6 (ties PR)

Good mornings (beltless)
185x6,6,8,8,10 (guessing a volume PR)

Block Sumos (2 plate blocks)
135x3 225x5,5,5

Mini-banded dimels
135x12,12,12

ab work (bench leg raises, planks, med-ball twists)

Invalid Link Removed (squat work sets, last 225 sumo)

notes
Great workout today. 365 kinda got in my head, but the rep moved pretty well, coulda been a nice double i think. matched my PR on 315 with more in the tank. still working on sumos tried to get better upper body position this time around. still gotta push my ass into the bar a little better, chucks gave me safer grip here. Did a lot of ab work today, gonna keep doing core work on squats/deads day. hips and everything are feeling great after this lift.
 
Last edited:
365 did look solid. Nice!

Try to lock those knees out before finishing with the hip extension on the sumos. Once the knees are locked it may helped you finish out with the hips more effectively.
 
bolt10 said:
365 did look solid. Nice!

Try to lock those knees out before finishing with the hip extension on the sumos. Once the knees are locked it may helped you finish out with the hips more effectively.
Click to expand...

Thanks bud! yeah its my second week doing em after not for so long. Just trying to get back to decent form on em, well i never had decent form.. so trying to learn decent form lol.
 
Thanks guys, yeah I watch guys like bolt squat And try to emulate that tightness and just that mechanical like squat lol. My squats have came a long way, and seem to be week-to-week my most solid lift.
 
Thanks rob! a great day for squatting it was.

Cycle 15 week 3 day B

warm-ups
lax ball
T-spine mobility
broom stick work
general stretching
band pull-a-parts

bench press
warm-ups - barx5 95x5 135x5 185x3,3
work sets - 200x5 225x3 255x2 (PR) 235x3,3 (volume PR)

Invalid Link Removed (5/3/1 sets and 2nd 235)

Incline DB press
75x8,8,8,8,8

pendlay rows
135x6 185x6,6,8,8

DB rows
120x10,10

band pull-a-parts
25,25,25,25

notes
Great workout today. One of my strongest overall efforts to date. Heaviest I've ever went on DB rows, did 140-150 reps on band pull-a-parts including warm ups probably most ever there. Pretty good benching as well, took my time warming up and could tell when the weights got heavier. I actually felt like I was in a good grove. Had a couple real good workouts in a row after having a not so good week 1, hopefully this continues, I'm guessing i was more burnt up than i thought and should of deloaded, probably will deload every cycle from now on, just a macro-view.
 
Felt pretty good, on 200 and 225 you can see I'm actually kind of moving up the bench. I tried out the belt on bench for the first time with my 235 sets, I actually really liked it, might use it for my AMRAP sets, and heavy extra work. You can really feel the tightness with it, and a more smooth drive i think.
 
Cycle 15 week 3 day C

warm-ups
banded hip work
hip mobility
goblet squats
general stretching
hip thrusts

deads
warm-ups - 135x5 225x3 275x3 315x3
work sets - 350x5 385x3 430x1 (PR)
beltless - 315x5,5

front squats
135x5 185x5 225x5 175x8 175x5 (paused)

deadlift stance paused back squat
175x6

snatch grip deads
135x6 185x3 245x6,3

core, BSS, lunges, gliding leg curls, DB swings to finish. (didnt write down numbers)

Invalid Link Removed (385/430/first 315 beltless/225 fronts)

notes
Pretty good workout today. Deads aren't where i want them to be, but i felt strong anyways. on deload week, Im going to do a lot of low rep sets just to try to figure out how i need to set up. got a front view of front squats, felt like i did a good job of keeping my knees out here. i was planning on lifting tomorrow but when i woke up and realized it was 9/11, i felt like i had too. had to just go and pull hard for those that can't anymore. i dont know anyone that was personally affected by that specific day, but i have a lot of friends that got sent to war, and i know people that didnt come back. the bravery of the police, firefighters, military personal, and every other civilian that took part in that day will never be forgotten.
 
You're a good dude, dude capo.


That pull looked good. No real sticking point, just kinda steady straight through. Nice tunes. You are like Shaft, getting all badass and listening to soulful love making tunes haha
 
Deads look good man, may I suggest trying to wear your belt a bit higher next week for deads a guy at the gym told me this and the the Lilliebridges do it as well
 
Rob you're silly man, haha. its some rap/r&b channel that they put on it there sometimes. when ever i have a heavy set i get some r&b to come on.. nothing gets me pumped up like some Marvin Gaye though..

I'll try that out Dmax, it kinda seemed like my belt was getting in my way slightly when i tried getting myself into position. a bit higher might help.
 
It was funny, on squat day Tuesday, there was a lot of metal coming through the system at a high volume, but as the weights crept up over 8, the guys turned the music down and they got more focused. Not more fired up, actually the opposite.

Nice pull capo! Congrats on the PR. Edit: you need to get your hips as close to the bar as humanly possible and pull back with your upper body. Your leverage isn't great the way you pull now. Rather than reaching your butt back, bring it straight down with your chest coming up. You'll be surprised how much better it is.
 
Good work on the PR capo - keep 'em coming!



herderdude said:
It was funny, on squat day Tuesday, there was a lot of metal coming through the system at a high volume, but as the weights crept up over 8, the guys turned the music down and they got more focused. Not more fired up, actually the opposite.

Nice pull capo! Congrats on the PR. Edit: you need to get your hips as close to the bar as humanly possible and pull back with your upper body. Your leverage isn't great the way you pull now. Rather than reaching your butt back, bring it straight down with your chest coming up. You'll be surprised how much better it is.
Click to expand...

Man - I'm the same way - blasting the tunes super loud tends to throw me off. My brain (& espeically timing) gets caught up in the song, not the task at hand.


(and that's a pulling tip I could use too! ;) )
 
Thanks guys.. I'm think about doing some higher volume work soon, with a 8/5/3 cycle. Reason being is it will allow me to get a bit more form work in and I will be able to do beltless working sets with squats and deads. Let me know what you guys think.
 
herderdude said:
It was funny, on squat day Tuesday, there was a lot of metal coming through the system at a high volume, but as the weights crept up over 8, the guys turned the music down and they got more focused. Not more fired up, actually the opposite.

Nice pull capo! Congrats on the PR. Edit: you need to get your hips as close to the bar as humanly possible and pull back with your upper body. Your leverage isn't great the way you pull now. Rather than reaching your butt back, bring it straight down with your chest coming up. You'll be surprised how much better it is.
Click to expand...

Yeah I feel that my leverage is sh!t. I'll try that out next week.
 
Cycle 15 week 3 day D

warm-ups
foam roll
lax ball
broomstick work
band pull-a-parts

over head press
warm-ups - barx10 95x5 115x3 135x5
work sets - 140x5 155x3 175x2

floor press
135x6 185x6 205x6 225x4,6,5 (volume PR)

pull ups/dips (super set)
8,8,10,10

lateral raises
20x3x12

vogelphol rows/ oly bar curls / band pull-a-parts
3x15

W,T,I,Y (Defranco upper back work)
2 times thru, will begin doing this for time next cycle.

notes
Woke up with a weird kink in my trap.. couldnt really work it out, that held me back a bit on overhead press, my PR on 175 is 3 reps, so missed that. floor press went pretty well, wanted to put more weight on the bar but my first set of 225 didn't grove right, still hit 15 reps at that weight so I'm happy. Still kinda sucking at pull ups. my last fasted weigh in was 209. really aiming to hit the upper back hard on upper days and hitting the abs hard on lower days, want to keep doing that, especially the core, as I feel that hasn't been a point of emphasis since i got on 5/3/1.
 
Great work capo don't worry about the 3rd rep as strong as u are you'll have it next for sure great floor presses

A word about the core work, you've read what I've been doing and it been working great for me core has never felt better
 
Yeah I need to look up some of what you do man. I'm a big fan of planks, ab roll outs, leg raises, and med ball twists. could use some new stuff in my arsenal though lol.

In other news i used a sample of iForce nutrition Complete intra-workout today, I didn't ever feeling like leaving the gym. I could of worked out all day!
 
Thanks guys. Once I'm able to actually deadlift without stiff legging the weight I think I'll be okay. I think during deload week I'm going to deadlift twice, not very heavy but just lots of sets, really need to figure things out. Its funny that the deadlift which i think is technically simpler than the squat and bench gives me such fits.
 
Solid session capo. Still hit the prescribed reps so you can't complain there.

And I hear ya on pull-ups. Bodyweight exercises are things you have to do all the time to get good (and stay good) at them.
 
Yeah I used to be pretty good at pull-ups (could do 20+ straight), that was pre 5/3/1. I've kinda been on and off with em lately, going to stick to em. hopefully I can knock out a set of 20+ again at some point.
 
Cycle 15 week 4 deload

warm-ups
banded sits
foam roll
general stretching
hip mobility

squats
barx5 135x3 285x3 225x3 275x2

deads
135x5 225x2x2 275x2x2 315x2 365x1,2,2 315x4,4

Invalid Link Removed (deads, 315/365)

lunges
95x5,5,5

DB swings ss with planks
70x3x8

BSS
bw x3x10

ab work

notes
had some pretty harsh knee pain while squatting, thought it would go away while i was working up, but it didn't so i called it at 275. was only planning on doing a 295 beltless triple anyways. deads were okay, first rep with 365 sucked though. hips felt a little bit lower today, on the second rep of each 365 set i felt like i was in a good spot and the weight appeared to move quicker. I feel kinda odd allowing my knees to come forward though, gotta get that out of my mind. in other news saw some 180 lb kid doing 225 quarter reps on seated over head press, with a heavy spot lol. after that i think he commented on my BSS form.. just smh, self note to stay away from that gym around 2 pm.
 
Thanks guys. Doing a little bench work this evening.. Friday is my girlfriends 21st bday, and I'll be signing the closing docs for my condo too, should be a fun weekend.
 
Cycle 15 week 4 day B

warm-ups
T-spine work
1st rib mobilization
band pull-a-parts
broomstick work

bench press
warm-ups - barx10 95x5 135x5 185x3
paused reps - 205x3 225x3 245x1 (PR)

Invalid Link Removed (225,245)

incline bench
135x6,8,10

super set with

DB rows
70x10,12,15

band pull-a-parts
2x25

band push downs
2x15

super set with
EZ bar curls
60x2x15

notes
Nice deload workout today. Wanted to keep bench kind of heavy but have low pressing volume, past couple weeks I've been doing a lot of pressing. Decided to do full pause press today, competition bench i guess you could say. felt pretty good, really focused on torquing the bar and squeezing the lats and tris to create a nice shelf. 245 is a 20 lb PR for me on pause press, it felt pretty easy though. i think if i worked up smart on a good day 275 might be there. i got my feet out a bit more here too, really focused on having all my weight on my feet and traps.
 
Your like a hot knife listening to pimp music and that weight is just some slutty butter; never had a damn chance!
 
Nice, man! That looked just a scooch below second attempt territory for you. I think 265-270 paused in competition is something you're capable of at the moment.
 
Thanks guys! And yeah I agree with that herder, the rep felt real good. I haven't done any real comp bench work in a long time, so that was nice to hit a easy 245.
 
Cycle 15 week 4 day C

warm-ups
elite FTS banded hip series
general mobility/stretching

deads
135x3 225x3 275x3 315x2 365x2 405x1

Invalid Link Removed (365/405)

beltless paused squats
135x3 185x3 225x3 275x3

good mornings (ss with plank)
135x10,12,15

side bends
65x10,10

hanging leg raises
10,10,10

notes
Pretty good day today, felt like i got in a good position here. need to pack the neck though.. that will come soon. i think i could of pulled something pretty heavy today. going to try to get in the gym saturday for my last deload effort, then get cycle 16 going monday.. cycle freaking 16! lol.
 
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