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

Nice bench session man. Good reps with 235 man. What's your PR there?
 
Haha you guys are too much.

And my PR was 5 reps so 6 is actually a PR. I felt like I could of got more but I just couldn't keep the wrists straight... Gotta use some of robs cues next time haha.
 
capo180 said:
Haha you guys are too much.

And my PR was 5 reps so 6 is actually a PR. I felt like I could of got more but I just couldn't keep the wrists straight... Gotta use some of robs cues next time haha.
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I thought so! That's some great reppage man!
 
thanks bud. yeah my pressing is starting to get stronger, slowly but surely. my incline strength is improving quickly which has to be a good sign, I've never been strong at incline pressing.
 
Getting ready for deads tomorrow night. Doing a bit of hip work and stretching. Even mixed up my preworkout lol.
 
Cycle 17 week 1 day C

warm-ups
hip mobility
general stretching
banded hip series

dead lifts
warm-ups - 135x5 225x2x3 315x3
work sets - 355x5 375x5 400x5 (PR)

Invalid Link Removed (400x5)

deficit deads
315x5,3 225x8

snatch grip deads
135x6 205x6

SLDL
205x6,8,6 (last set real slow touch and go, pump those hams)

various ab work super setted with prowler pushes x8 sets (went from 105 lbs to 180 lbs)

walking lunges 2 passes

paused front squats
135x6 185x5 225x4

notes
killer workout tonight. 400 was slipping from my hands though, this bar kinda sucked compared to the one i pulled on last week, also no chalk here, need to remember that next time. last PR on 400 was 4 reps. wasn't planning on doing a bunch of deadlift variations, but someone was hogging the squat rack. did the abs/prowler as like rounds really got the heart rate going, felt good to get soaked in sweat hahha. i was dead by those paused fronts, dont even know why i did em. OHP tomorrow. then a day off and squats friday im thinking. time to shower and get a pizza.
 
In for pizza. I'm making a frozen one right now.

Solid PR, capo. Looks like you've got some steam going on these deads again. Propz
 
Good job buddy. Stacking them PRs. That's what I like to see.
 
Thanks guys! Yeah hopefully this momentum keeps going. Weighed 209 fasted this morning, so pretty consistent there. OHP today, 165 for 5+. Gotta see what my PR is there and crush it.
 
Putting on some mass getting into the 220 class. Nice.
 
yeah anything under 200 doesn't work for me.. I'm still tall and skinny just not as skinny lol.

cycle 17 week 1 day D

warm-ups
foam roll
T-spine mobility
band pull-a-parts

Over head press
warm-ups - barx5 95x5 115x5 135x3
work sets - 145x5 155x5 165x5 (fauck lol) 135x8

floor press
135x6 185x6 (paused) 225x3 (paused) 225x1 (tng PR) 275x1 (tng PR)

pull ups / dips
10/10 10/10 10/10 10/12 10/12

DB lateral raises
20x 8,8,8

super setted with
band pull-a-parts
25,25,25

notes
failed myself on OHP and had to make up for it on floor press.. I really hate this squat rack, it has the unadjustable J-cups and the one thats almost right is slightly too high to get my lats tight and the one below that i feel like I'm front squatting the weight out.. I used the higher one, next time ill use the lower one. 275 is the most I've ever had in my hands on a pressing movement, It was a b!tch to get it going but once i did it was easier than i thought to lock out. good effort on everything else. rest day tomorrow, then squats friday.
 
CountryLiftin said:
Makin me feel like the little guy
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you're still well ahead haha. especially deadlift wise, only gotta make up like 150 lbs there.. I'm just happy to say that I made more progress in the past year then i probably made in the 3 years prior lol. which is all thanks to programming and food.
 
capo180 said:
you're still well ahead haha. especially deadlift wise, only gotta make up like 150 lbs there.. I'm just happy to say that I made more progress in the past year then i probably made in the 3 years prior lol. which is all thanks to programming and food.
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That's what it's all about man. Keep it up and you'll close those gaps some more, hahaha. Slow and steady is the key, and do everything you can to prevent injuries. That's the single biggest factor that's held me back in sports and powerlifting. From torn hamstrings and fractured spine to SIJ injury, nerve damage, RC injury, and little things like minor strains. I have been a lot better off since I started training smarter but sometimes freak things happen.

You have made awesome progress this last year and I can tell you are gona keep getting stronger. Keep learning and growing and training smart.
 
CountryLiftin said:
That's what it's all about man. Keep it up and you'll close those gaps some more, hahaha. Slow and steady is the key, and do everything you can to prevent injuries. That's the single biggest factor that's held me back in sports and powerlifting. From torn hamstrings and fractured spine to SIJ injury, nerve damage, RC injury, and little things like minor strains. I have been a lot better off since I started training smarter but sometimes freak things happen.

You have made awesome progress this last year and I can tell you are gona keep getting stronger. Keep learning and growing and training smart.
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thanks man and yeah i agree injuries suck.. i fought a lot of little things during high school, mostly resulting from football. luckly nothing major, but i had to take some time away from sports and lifting, knee was just constantly sore, and could never get anything out of a doctor/therapist either. now i just make sure to keep my body healthy and focus a lot more on form/prehab/mobility stuff.
 
capo180 said:
thanks man and yeah i agree injuries suck.. i fought a lot of little things during high school, mostly resulting from football. luckly nothing major, but i had to take some time away from sports and lifting, knee was just constantly sore, and could never get anything out of a doctor/therapist either. now i just make sure to keep my body healthy and focus a lot more on form/prehab/mobility stuff.
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Exactly man. You're on top of it. Keep up the good stuff!
 
capo180 said:
you're still well ahead haha. especially deadlift wise, only gotta make up like 150 lbs there.. I'm just happy to say that I made more progress in the past year then i probably made in the 3 years prior lol. which is all thanks to programming and food.
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The things proper programming and food do to your body/strength.

Amazing isn't it!
 
country stfu lol. yeah im gonna just level off around here. whenever my first comp is will be at 220, so i want to stay around 210, 215 max really. dont really want to have to worry about making weight or anything.

cycle 17 week 2 day A

warm-ups
banded hip series
hip mobility
general stretching
T-spine work

squats
warm-ups - 135x5 185x3 225x3 275x3
work sets - 320x3 340x3 360x3 (PR)
pin squats (just below parallel) - 225x5 275x3

Invalid Link Removed (work sets)

good mornings (beltless)
135x8 185x8 205x8,8,8 (maybe a volume PR, not sure)

pin pulls (upper-mid shinish)
135x5 225x5 315x5 365x3,3

prowler push
90x 1 sprint 115x2x1 sprint

super set with
6 inches x 3x 1 min

planks
3 x 1 min

walking lunges - 1 lap
bss - bwx 10

prowler push
135x2x1 sprint 90x2x1 sprint

notes
Great workout today. Squats went pretty good, depth felt a hair deeper than normal. 360 felt real heavy, after that first rep i didnt know if i was gonna make it haha. wanted to do my planks with prowler work to but it suddenly became "for training use"... even tho they used it like once every 10 mins. after that last round of pushing though i was pretty light headed and had a headache so i called it quits. pushed myself pretty hard today.
 
I feel you on things feeling heavy lol. I've just never had these types of weights on my back...and I have to do them for reps.

Good work, bud.
 
liftandswim said:
I feel you on things feeling heavy lol. I've just never had these types of weights on my back...and I have to do them for reps.

Good work, bud.
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neither have i man, i think my all time PR pre-5/3/1 on squat was like 335. which was beltless and everything, the weights feel a little lighter when i hit em for a second time on 3's day, but then i have to triple em instead of singling em haha.
 
Nice squatting! Drive that upper back into the bar! Maybe pick a spot on the wall below the mirror to stare at. Anything to avoid the mirror squat faults, man. I hate em.
 
yeah i gotta pack the neck a little better, stop craning. good call herder.

cycle 17 week 2 day B

warm-ups
banded hip series
general stretching
T-spine work
band pull-a-parts

bench press
warm-ups - barx5 95x5 135x3 185x3
work sets - 220x3 235x3 245x4 (PR) 225x3 (paused)

Invalid Link Removed (235/245)

incline bench press
135x8 185x6 205x3,3 155x12

super set with
pendlay rows
135x8 185x8 205x5,5,5

3 super sets of
straight arm cable rows - 70x10
band pull-a-parts - 25

notes
Great workout today. rounded down today from 247 to give myself another shot at 245 since i missed reps last time (I hit it 2x2), this time i got 4 solid reps, really happy with that. had more in the tank too. Feel like I'm getting a little bit more tightness in my set up now. trying to push my knees out, and get my upper back in a real tight arch. and it seems to be working.
 
Wham bam! There goes another PR!
 
liftandswim said:
Killed it. Definitely had 2 more reps in ya.

Feels great to dominate a weight that screwed you over in the past, doesn't it?
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yeah it sure felt great man, i just felt real good today, even with it being my 4th workout in the past 5 days. probably taking the next 2 days off, rest up and kill some deads tuesday!
 
Killed it man! Awesome!


When a rep like 3(butter) for me moves fast as hell and the next one moves slow at the top sometimes if I cue myself to push back it makes it finish strong and even sometimes get more. Meaning back to the rack to be clear, or more precisely straight over the shoulder.

That may or may not help but figured I'd throw it out there from my experience.
 
Yeah i know what you mean. I need to get into flaring a bit better at the top, thats something that I've been working into my heavier stuff, but i need to be more consistent with it.
 
capo180 said:
Yeah i know what you mean. I need to get into flaring a bit better at the top, thats something that I've been working into my heavier stuff, but i need to be more consistent with it.
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Yea man. It just made me think of it bc when I get that told to me on bench all of the sudden the weight starts moving again. And your reps were flying.
 
rob112 said:
Yea man. It just made me think of it bc when I get that told to me on bench all of the sudden the weight starts moving again. And your reps were flying.
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yeah, i also forgot to mention that this bar had no rings on it, so i had no idea were my grip was haha. it felt okay but i may have been a bit narrow which could give me issues at the top end as well. this gym has that bar as a "bench only bar" no idea why..
 
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