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

Cycle 15 week 4 day D

Warm-ups
T-spine mobility
Band pull-a-parts
Broomstick work
Banded shoulder work

Over head press
Barx10 95x5,5 115x5 135x8,8,8 (volume PR)

Floor press
185x6,8,10

Super set with

Pull ups
6,8,10

Vogelphol rows / face pulls
3x15

Band pull-a-parts
25

Notes
Nice short workout today. Didn't want to over do it, feel like I've went quite heavy for a deload so I kept the weights low today. 24 reps with 135 is a PR, at least I think. Last set was probably 8.5 RPE.
 
Thanks man, yeah the idea this week was just to fix form on deads, hit a heavy paused bench, and do a little belt less squat work. Mundane deloads suck, I can't work at 60% for a couple sets of 5 and feel like I accomplished anything lol.
 
capo180 said:
Thanks man, yeah the idea this week was just to fix form on deads, hit a heavy paused bench, and do a little belt less squat work. Mundane deloads suck, I can't work at 60% for a couple sets of 5 and feel like I accomplished anything lol.
Click to expand...

I can't either. At that point Id rather just take the week off personally. Deload should recover but still have a purpose IMO.
 
Cycle 16 week 1 day A

warm-ups
EliteFTS banded hip series
hip mobility
general stretching

squats
warm-ups - 135x5 185x3 225x3 255x3
work sets - 295x5 315x5 330x5 (PR) 295x7

Invalid Link Removed (work sets)

good mornings
135x10 165x10 185x10 195x10,10

sumo
205x3,3,3,3 (short rest)

15 mins of ab and unilateral leg work

notes
pretty good workout today. didn't really have much time got called into work tomorrow morning (3:30 am, if thats the morning lol) so gotta get things ready for that. last night spent 7 hours at the hospital with my girlfriend, didnt get home til 4 this morning. shes okay which is all that matters. positioning wasn't the greatest on squats, 315 i felt a bit too wide which made that first rep really kill. 330 wasn't horrible, last rep was a bit of a grind tho. squats for me are always rough when coming off of a deload, i thought they were gonna be worse this time though, my eating and sleeping the past couple days has been real subpar. but knocked out a nice PR, so im happy.
 
Grinder my ass lol looked soild to me maybe 1/2 sec slower u really got the spring back up at the bottom down packed man nice pr

Glad the woman is OK that stuff can be stressful for sure
 
haha it felt rough man, i gotta learn to get the glutes going sooner on the way up, i dont do a very good job of that which is why i think my hips shoot back like they do.. and thanks, it was my first experience with something like that.
 
Squats are looking damn good!

Had a lot going on and got **** done. You're an enigma, man :D
 
Cycle 16 week 1 day B

warm-ups
T-spine mobility
1 rib mobility
banded hip work
banded shoulder work
band pull-a-parts

bench press
warm-ups - barx5 95x5 135x5 175x5
work sets - 205x5 215x5 230x7 (PR)
lilly pause - 225x3 185x6

Invalid Link Removed (work sets)

incline DB press
65x8 70x8 75x8 80x8 85x8 (PR)

super set with

pendlay rows
135x6 185x6,6,8,12 (PR?)

kroc rows
100x25

band pull-a-parts
3x25

notes
Freaking amazing workout today. Really happy with everything. i thought i hit a wall on rep 6 at 230 but i had 7 in my mind and just puckered my arse hole up and went for it lol. prev record was 6 reps, i had to beat it. 85x8 on incline was rough, probably RPE 9. krocs were difficult, had 25 reps in my head and got it though.. today just kinda proved that the mind is a powerful thing, your body can do more then you often think, just gotta get into the right mindset and trust yourself.
 
Awesome workout Capo.

And you are right about the mind. An older guy at my gym preaches that. For example we were talking about tightness on high rep squats and he said something along the lines of "your body got tight for the first couple, why not the las ones? Your body wants to give up and you have to use your mind to battle that and get tight!"

Something along those lines.
 
Awesome bench dude. You're gona pass my old debilitated butt any day.

The mind is the #1 most important too you have in everything. Even lifting.
 
Nice job Capo! Next week, take a little more time during your setup to get you feet further underneath you and get more lower body tightness. You can see your body shifting around as you rep out. You did a good job of setting your shoulders, take the time to lock it in head to toe.

Edit: like so: Bench 6/17: Invalid Link Removed
 
Thanks guys! yeah my bench is getting there, today put my e1rm at 283, probably one of the stronger efforts I've had so far. just trying to keep building! Country you'll still probably forever have me on deadlift no matter what i do lol.

thanks for the tip herder, I'll do a better job of that next week, I'm never real tight with my legs. I always get a little weight shift going on. I was experimenting today with rotating my feet outwards, that felt pretty good.
 
Haha thanks dude. I think I still have a big bench hiding in there. Just needs some time. Your pull will come around.
 
Yeah I'm sure you do to man. I sure hope it does, the way things have been going it seems like my squat is going to pass my pull.
 
Ill be deadlifting tomorrow, then over head press Saturday. Then I'm going to Vegas Sunday and will be back weds, so I won't be lifting for 4 days. Will be nice to take a vacay though haven't been anywhere in a year, well besides for business..
 
Cycle 16 week 1 day C

warm-ups
EliteFTS bandedhip series
lax ball work
hip mobility work
gen stretching
hip thrusts

deads
warm-ups - 135x3 225x3 275x3 315x3
work sets - 345x5 370x5 395x5 (PR)

front squats (beltless w/sleeves)
135x5 185x5 225x3 250x3 275x3 (PR)

super set
banded dimels / planks/ 6 inches
135x10 / 45 seconds / 60 sec

snatch grip deads / planks / 6inches
135x10 / 45 sec / 60 sec

2 super sets of
BW lunges / BW BSS / hanging leg raises
10 / 10 / 10

notes
PRetty good lift today haha. deads moved pretty good, form wasnt the best especailly the first working set, on 370 i got locked in pretty good though, and 395 i PR'd so can't complain, it was rough though. dont know if that last rep would of counted in comp. had my sleeves around my calves so decided to roll em up and hit some heavy front squats, 275 felt pretty darn heavy. especially on the upper back. def a beltless front squat PR. but i did a decent job of staying tight. from there just light work and abs.
 
My GOD I haven't done six inches in a long time. I used to have to do them 4-5x a week in wrestling. If I never do them again, it will be too soon. Nice PRs too.
 
Yeah thats what I'm saying too, used to be a corner stone of football camp lol. forgot about em, they make the abs scream like nothing else though. and thanks bud!
 
Screw six inches or anything isometric. LOL.
 
Thanks bud.

Here's the vid of my deadlift sets.

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Kind of on and off form wise. Ill take it though.
 
My grandma said if it wasn't for six inches we wouldn't be where we are today...


She was big in wrestling


Lmfao

Solid PR there Capo. You're killing it
 
Damn! Strong front squats!! Nice!
 
thanks guys! I stopped front squating for a while cause they bugged my knees. I've always been decently strong at em.. To bad powerlifting meets don't consist of front squatting and over head pressing lol.
 
Cycle 16 week 1 day D

warm-ups
band pull-a-parts
shoulder mobility
broomstickwork
lat warm up

Overhead press
warm-ups - barx5 95x5 115x5 135x4
work sets - 140x5, 150x5 160x5

floor press
135x8 185x8
wide grip (middle finger on ring)
205x6 225x4
max legal
185x8

super setted with
pull ups
8,8,8,10,10

dips
bwx8 +25x8,8

super set with

strict bent over BB rows
135x8,10,12

notes
My mind was kind of everywhere during this workout, kind of got a lot going on right now with moving and going on vacation tomorrow. But still got in some good work. My pull ups are getting stronger, I'm also getting in a better grove on dips. worked a couple different widths on floor press, just for a little change of pace. Happy with this workout, don't know when ill be back in the gym, maybe Thursday. mid cycle break, kind of odd.
 
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