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

Cycle 17 week 2 day C

Warm-ups
T-spine work
Banded hip series
BSS
General stretching
Hip mobility

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 375x3 400x3 425x3 (PR)
Speed work - 315x3,3,3,3 (short rest, 60ish sec)

Invalid Link Removed (400,425)

Front squats
135x6 185x6 225x5 275x2 (belt less PR?)

Notes
Good quick workout today. 425 moved pretty well, felt like I was getting back on the weight a little better and keeping my back in a better position today. Time for work.
 
thanks guys!

cycle 17 week 2 day D

warm-ups
Tspine mobility
band-pull-a-parts
pull ups
general stretching

over head press
warm-ups - barx10 95x5 135x2x3
work sets - 155x3 165x3 175x3 195xF (right above the eyes blah) 145x6

CGBP
135x5 185x5 205x5 225x3 135x15
super set with
chin ups
10,10,10,10,10

lateral raises
20x15,15,15

DB rows
120x8,8

band pull-a-parts
225 reps (sets of 25 over/under hand)

notes
Pretty good lift today. Moving away from Floor press for a little while, going to do some close grips for a while. felt good hitting the delts hard today. not happy that I couldn't get 195, if I was fresh I could hit it but not after all those triples. woulda been a 10 lb PR. I think my OHP days are going to look like this for a while.
 
^This always helps me, the raises I mean. Incline presses always build the OHP for me. Also something to note, you will likely need to increase upper back work to build that shelf. Most people do not realize how huge a role upper back strength plays in the overhead press.
 
herderdude said:
^This always helps me, the raises I mean. Incline presses always build the OHP for me. Also something to note, you will likely need to increase upper back work to build that shelf. Most people do not realize how huge a role upper back strength plays in the overhead press.
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thanks guys. I'm gonna start hitting more delt raises here. probably keep those to OHP day. and do some bi/tri work on bench day. I do incline on bench day and upper back work both days. Would doing heavier upper back work help? like heavy face pulls? I do a lot of upper back but its more endurance/pump type work.
 
Cycle 17 week 3 day A

warm-ups
banded hip series
hip mobility
general stretching
goblet squats
BSS

skwatz
warm-ups - 135x5 185x3 225x3 275x3
work sets - 300x5 340x3 380x1 (PR) 315x5
pin squats - 225x5 245x4

good mornings (deeper than normal)
135x10 185x8,8,8

beltless speed deads
225x3,3 275x3 335x2 355x1

super set with
BSS
BWx8,8,8,8,8

prowler pushing
45x1 90x a bunch

notes
Great lift today, I think this 380 moved better than 370 did last cycle. I was getting good hip/glute involvement today. I also packed my neck for once, that helped a lot more than I thought it would. kept that neck pack on good mornings and I was cruzing thru reps, really felt em in the hams today. got the hips real far back, and down a bit. all those BSSs felt great too.
 
Yeah, I'm thinking more like rows to the sternum and lat pulldowns where you lean almost parallel to the floor and pull to the sternum. Just row with the same "bend the bar" cue as your bench.
 
Here ya go bud, see if you glean anything of use.

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cycle 17 week 3 day B

warm-ups
T-spine work
band pull-a-parts

bench press
warm-ups - 95x8 135x5 185x3
work sets - 205x5 235x3 260x2 (PR)
BB style - 225x5

incline bench press (narrow grip, a thumb off smooth)
135x8 185x5,5 135x12,10

BB rows (pausing at the knees)
135x6 185x8,8,8,10

lat pull downs
120x10 140x8 100x12
super set with
band-pull-a-parts
25,25,25

a little bi/tri work

notes
Great workout today, didn't have much time. 2nd rep of 260 was a grinder of all grinders, a spotter would of grabbed it I think for sure. felt like a 5 second rep haha, ham was cramped up pretty bad after that. everything else went real well. pretty strict on the rows.
 
Thanks guys! I'm pretty happy that I'm still getting doubles on bench for my 1+ sets. I think 275 is almost there, 300 still seems so far away lol.

And I'll catch up on logs tomorrow, I've been slacking. Simply getting in the gym some days has been a struggle.
 
Thanks bro!

cycle 17 week 3 day C

warm-ups
general stretching
T-spine work
banded hip work
BSS

Deads
warm-ups - 135x5 225x5 315x3
work sets - 355x5 400x3 450x1 (PR) 365x1,1

Invalid Link Removed (400,450)

SLDL
225x8,8,8

hack squat
135x6 225x3,6 275x3,2 (went until i got annoyed of the weight sticking to my hams...)

front squat (belted)
135x5 225x5 275x2 295x1 (PR) 185x6 (beltless)

notes
got a four-fiddy deadlift today! woohoo lol. i need to keep that head tucked though. gotta stop that dumb sh!t. thats why my back rounds, or at least it seems. like first two reps on 400 were pretty good, kept my head tucked, but last rep i craned the sh!t out of my neck and my back rounds.. hack squats with a straight bar suck, i dont even have big hams and they suck lol. good workout today though.
 
Nice! Try to get a little more upright. Your butt drifted back with 450, but it is a max. Squeeze those glutes and fire those hips in. What a great day. Congrats on the PR.
 
thanks guys. yeah the glutes for me are a weak point, not that they themselves are weak, but they never completely turn on it seems. didn't have much time to warm up either today. this week i gotta stay at my parents to take care of there pets while they are on vacay. i wasn't able to do any meal prep or anything and with working 12 hour days finding time for everything has been rough. I'm still knocking out PRs though so im not complaining lol.
 
capo180 said:
thanks guys. yeah the glutes for me are a weak point, not that they themselves are weak, but they never completely turn on it seems. didn't have much time to warm up either today. this week i gotta stay at my parents to take care of there pets while they are on vacay. i wasn't able to do any meal prep or anything and with working 12 hour days finding time for everything has been rough. I'm still knocking out PRs though so im not complaining lol.
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Had the same problem, I never felt mine fire before.

I feel that back raises with a glute squeeze helped build them.

Busy days will come and go, the important thing is the long term progress.

Strong pulling!! And strong front squats!! (as usual)
 
Cycle 17 week 3 day D

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

Over head press
warm-ups - barx10 95x6 115x5
work sets - 145x5 165x3 185x1 155x5,5 (want to say volume PR but IDK)

Z-press
115x8,8,8
super set with
neutral grip pull ups
10,10,10

close grip bench press
135x6 185x6 225x4 135x12
super set with
DB rows
75x6,10,12,15

3 way raises
20x8,8

band pull-a-parts
25,25,25

notes
Great workout to finish off this cycle. Could of probably had 2 reps at 185, but I wanted to hit some volume today. Z-press is interesting, I feel like its going to help me a lot though, pushing weight off of a deadstop pin while sitting without leg tightness or back support was pretty difficult at first. plan on keeping em somewhat light and moderate reps. gotta turn these shoulders into boulders.
 
Definitely keep Z press above five reps. Its a builder, and they don't sanction Z press competitions. Very nice day.
 
capo180 said:
sadly they dont lol.. but do it man, they felt great. what about these darn browns tonight though!! whipping some arse out there!
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Browns are looking great. Was watching at the gym now I'm pounding down some pwo grub in front of the TV.

We're looking like playoff material!
 
Hell yeah man. If the team that played last night continues to show up, the rest of this year should go great. The 3 weeks prior I didn't think they looked great besides going 2-1. But last night and that second game vs Pittsburg they looked awesome.
 
Cycle 17 week 4 day A

Warm-up
General stretching
Banded hip work
BSS
T-spine work

Squats (belt less)
135x5 185x5 225x5 275x3 295x3 315x3 225x10

Deads (belt less)
135x5 225x5 315x3 365x6x1 275x8

Barbell lunges
Bar x3x8
Super set with
BSS
BW x3x8

5 rounds of
Med ball twists x20
Sled push - 90x1
Box jump x10 (24 inch box?)

1st round practice, last 4 done in 11:20..

Banded hip series to cool down

Notes
Pretty good day today. Just wanted to hit squats and deads belt less at about 80%. Then dropped and did a high rep set, well high for me. Did a nice little conditioning session too, kinda made it up as I went during the first round, then decided to do a couple for time. First time doing box jumps since college. Weight is at 207, took my BP today I was 103/60, all kinds of cardiovascularly healthy lol.
 
Nice session capo!

BSS alone (with added weight) feels almost like an entire hardcore cardio session.

Tried Hill sprints on a treadmill?
 
Yeah BSS and lunges can be rough lol. I hate unilateral work, but ya gotta do it.

But I never really touch treadmills, I did do hill sprints outside along with other running during the spring/summer. But these days I've been doing sled work. Just not a fan of treadmills personally.
 
I'd choose the sled over the sprints too!! If we only had a sled/enough space.
 
Cycle 17 week 4 day B

Warm-ups
T-spine work
Banded hip series
Band pull-a-parts

Bench press
Barx10 95x6 135x6 185x5 225x7,7,5

Incline bench press
135x8,10,15

Super set with

DB rows
80x10,12,15

3 super sets of
Tricep push down x8
Straight arm cable row x8
DB curls 30x8

Band pull-a-parts
2x25 then max reps in 5 minutes - 200 reps

Notes
Pretty good workout today. Not sure if 19 reps is a volume PR on 225 or not. They felt real good though, really felt the lats engaging the weight today. Went middle finger on rings, this bar felt narrow for some odd reason.. Then just a bunch of volume stuff in and out in under an hour.

Weight this am was 210.
 
capo180 said:
Cycle 17 week 4 day B Warm-ups T-spine work Banded hip series Band pull-a-parts Bench press Barx10 95x6 135x6 185x5 225x7,7,5 Incline bench press 135x8,10,15 Super set with DB rows 80x10,12,15 3 super sets of Tricep push down x8 Straight arm cable row x8 DB curls 30x8 Band pull-a-parts 2x25 then max reps in 5 minutes - 200 reps Notes Pretty good workout today. Not sure if 19 reps is a volume PR on 225 or not. They felt real good though, really felt the lats engaging the weight today. Went middle finger on rings, this bar felt narrow for some odd reason.. Then just a bunch of volume stuff in and out in under an hour. Weight this am was 210.
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Pr on a deload smh damn u! Lol killin it man
 
Haha thanks guys. Deload I just work by feel really, I just wanted to hit 3 sets at 225 today, nothing over the top lol. Thinking pulls tomorrow.
 
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