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

cycle 17 week 4 day C

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

deads
135x5 225x5 315x5 365x3 +belt 405x5x1 (30-45 sec rest)

front squats
135x5 185x5 225x5

rack pulls (midshin)
225x5 315x5 365x5

random ab work, box jumps, and unilateral work.

notes
pretty good day in the gym today. deads felt pretty good, every rep besides the last one on 405 moved real well. was trying different foot positions. learned on rack pulls that im not getting behind the weight enough.. like wedging my self down, which helps me get the upper body more upright. I think if I am able to translate that to my deads ill be in better shape. I felt real strong on rack pulls, even though they were from midshin which is usually my weakest point, but when I wedge myself in there the weight moves real quick.
 
Cycle 17 week 4 day C

Warm-ups
T-spine mobility
Band pull-a-parts
Band work
General stretching
Rows

OHP
Barx10 95x8 115x8 135x6,10 (PR),6

Z-press
95x8 115x6 135x5

Dead stop rows off pins
135x10 185x8 225x6,6

Lat pull downs
120x12 140x10 160x10

3 way raises
15x3x10 each way

Lilly shrugs
65x12 75x2x12

Super set with
Face pulls
3x12

Notes
Pretty good lift today, really wanted 135x10. Just kind of a mental thing I guess haha. Everything felt pretty good. No close grip today, I've been hitting the tris pretty hard, figured I'd give em the day off. Lilly's and face pulls just cause I had extra time.
 
Cycle 18 week 1 day A

warm ups
T-spine mobility
banded hip work
general stretching
BSS
goblet squats

squats
warm-ups - 135x5 185x5 225x5 275x3
work sets - 310x5 335x3,2 345x3..
paused - 225x3

pin pulls
225x5 315x5 365x3 405x2

lunges, abs

notes
not a very good day. had some tightness/pain on the top inside portion of my knee. the BSS really aggravated it. Its like in that ball of muscle that sits at 11 oclock if you are looking at the knee from a frontal view. couldn't really figure out anyway to loosen it up, so just tried to continue with my squat day and it bothered me from 275 on felt horrible. thought about trying to mash it, any ideas guys?
 
thanks guys, yeah I hit it with some flossing action that day, hit it some more preworkout today. its feeling better. we will see tomorrow on deads/front squats..

cycle 18 week 1 day B

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

bench press
warm-ups - barx10 95x6 135x5 185x5
work sets - 210x5 225x5 240x5 (PR?) 250x1,1 quick 205x6

Invalid Link Removed (225,240)

DB incline press
75x8,8,8,8,8
super set with
BB rows
135x10 185x8 205x8 225x6 245x5 (PR)

tricep push downs
5x 8-15 reps
super set with
BB curls
5x 8 reps

W-T-I-V rear delt retractions
2x 75 sec

band pull-a-parts
3x20

DB rows
75x 5 minutes (75 reps)

notes
Great workout today. Made up for missing reps on my last workout today. bench felt real good 240x5 puts me at a 280 max. cranked up the rows to 245 today, dam near duffin style rows lol. a little bit to much body movement for me but got a nice overload in the lats. pretty good volume on everything, gonna hit deads tomorrow. doing some pre stuff tonight.
 
Hey man, you are moving steady with PRs. You seem to get a little stronger consistently each cycle...which to me seems like you are doing the program justice. Nice work ma man
 
herderdude said:
This! That's the best way for me to feel BB rows. Nice benching, too.
Click to expand...

I feel em the day after. lats and chest are as sore as ever.

cycle 18 week 1 day C

warm-ups
flossing (knees)
banded hip series
hip mobility
general stretching
T-spine mobility

deads
warm-ups - 135x5 225x3 315x3
work sets - 360x5 385x5 410x5 (PR)
deficit - 275x5 225x5

Invalid Link Removed (work sets)

front squats
135x8 185x6,6,6

Failed squat good mornings
185x8,8,8

BSS
bwx12 +50x3x10

lunges
+50 x3x10

abs and step ups to finish

notes
Great dead lift day today. form felt okay, better during warm ups than during working sets, but that's fine with me for now. I'm trying to change things up slowly. beginning of the year I'm gonna bring the weights back down a bit. start with a TM of something like 405-425 and work back up from there. Hopefully retool my form a bit. knee felt okay, hit em both pretty good both pre workout and before front squats. Now about to make a giant chicken stir fry for the work week.
 
Nice reppage brotha man!

And I recommend investing in a wok for stirfry. I literally can mix up like 4 lunches at a time. Also, ground cumin is a boss spice for your rice. I use lots of spices, but that one is real spanishy.
 
rob112 said:
Nice reppage brotha man! And I recommend investing in a wok for stirfry. I literally can mix up like 4 lunches at a time. Also, ground cumin is a boss spice for your rice. I use lots of spices, but that one is real spanishy.
Click to expand...

I need chef rob in my life.
 
rob112 said:
Nice reppage brotha man!

And I recommend investing in a wok for stirfry. I literally can mix up like 4 lunches at a time. Also, ground cumin is a boss spice for your rice. I use lots of spices, but that one is real spanishy.
Click to expand...

Thanks man. And yeah I used my wok. 2.5 lbs chicken 2 lbs frozen veggies and 10 cups white rice lol. Dinner for tonight and lunch for the next 3 days. Never used cumin ill check It out.
 
Killed it.

410 for 5 is huge! Deadlift just keeps climbing.

I like the idea to dial back though. I'm going to dial back my deadlifts too. Engrained some bad habits and lifted a lot of weights "just because I could". Time to take a step back and retool.
 
Thanks bud. It's the one lift where my form is just not completely there, especially over 85-90%. Just need more reps and such. Ill just toss in heavier stuff for joker sets, I like that more then just barely making reps like I do somedays.
 
Yesterday's workout

Cycle 18 week 1 day C

Warm-ups
Band pull-a-parts
T-spine mobility
Machine lat pull downs
General stretching
Cleans with the bar

Over head press
Warm-ups - barx10 95x6 115x5 135x5
Work sets - 150x5 160x5 170x4..

Z-press
115x8,8,8
Super set with
Machine pull downs
2 pps x 12 2.5pps x10 2.75 pps x 8

Swiss flat press (neutral grip)
Bar x 10 135x8,8
Super set with
Bench style pull downs
120x12 140x10 160x10

Lateral raises
15x25

Band pull-a-parts
25

Notes
Pretty good lift. Fail on 170 was from fatigue the two sets before, 150&160 are both kinda heavy for me especially at 5 reps. Had to rush things so not too much accessory work. Neutral grip press felt awkward felt em hard in my triceps and a bit on the inner pec.
 
Sucks you missed the rep, but still a good session nonetheless. You've made some serious progress, there will be bumps in the road
 
Good pressing. 170 x 4 is still strong man. Sometimes after a missed rep, or Loss of tightness during the OHP, I try to regroup and just get a good rebound to get that extra rep. Not sure how to describe it. But it's like I press it about an inch and bring it down to rebound and spring it back up.
 
Thanks guys. Yeah I have been kinda stuck here for a while. I might work OHP next year with more volume, do like a 8/5/3 type deal for a while. And keep with some direct delt work.
 
8/5/3 for OHP sounds interesting.
 
In my eyes OHP is just assistance for benching. I have goals for it but I'd rather bench 300 then OHP 200. But yeah I want to bring my maxes back to where I can hit belt less deads and squats for a while.

But on to today's lift.

Cycle 18 week 2 day A

Warm-ups
Foam rolling
Banded hip series
General stretching

Squats
Warm-ups - 135x5 185x3 225x3 275x3
Work sets - 325x3 350x3 365x2 (PR) 315x3

Invalid Link Removed (325,350,365)

Pin pulls
225x6 315x5,5 365x3,3

EMOM (5 rounds ~10 min)
Even - 10 DB swings 60 lbs
Odd - 10 box jumps 24 inch box

Leg press
3 pps x 15,12


Notes
Pretty good lift today. Could have probably had that third on 365, my confidence just wasnt there today. Still a rep PR. Stole the EMOM stuff from bolt lol, first 2 rounds or so were cake but by the end I was gassed. Another shortish workout. Took me a while to warm up though and 12 hour shifts don't give you much time to do anything lol.
 
Nice work Capo, wait until you come back to squats when you are feeling it!

Also, that is an awesome extrapolation and metamorphosis of sorts of 5/3/1 by CWS.

Big words I know, engrish is my first language so I can rock it pretty hard.
 
Thanks guys yeah this was a good one. I put a pretty good amount of weight on my squat this year, pretty happy about that. Probably after my deload ill do a mock meet, to see where I am. Then go from there to make plans for cycle 19+.
 
rob112 said:
Nice work Capo, wait until you come back to squats when you are feeling it!

Also, that is an awesome extrapolation and metamorphosis of sorts of 5/3/1 by CWS.

Big words I know, engrish is my first language so I can rock it pretty hard.
Click to expand...

Haha he did a good job that's for sure.
 
Cycle 18 week 2 day B

Warm-up
Band pull-a-parts
T-spine mobility
Banded shoulder mobility
General stretching
Lat warm up (pull downs)

Bench press
Warm-ups - barx8 95x6 135x5 185x3
Work sets - 225x3 235x3 250x3
Lilly pause - 225x3 185x6

Invalid Link Removed (work sets)

Incline Bench press
135x8 185x6,6,5 135x10
Super set with
DB rows
90x10 100x10,10 110x10 80x12

BB rows
135x12 185x8 205x8,8

Cable tricep/bicep super sets
4 sets of 12-15 reps

Band pull-a-parts
60 total reps

Notes
Pretty good lift today. Didn't set a PR though, tied it.. Feeling like my bench is hitting a sticking point. Progress is starting to slow. But my technique is feeling pretty good. 225 I felt wide so brought my hands in a hair. Feel like I'm flaring better and pressing back towards the rack instead of straight up and down.
 
Bench look soild till last rep, looks as thou u may have gotten a bit loose and flared to soon is all still plenty strong
 
Duramaxhd said:
Bench look soild till last rep, looks as thou u may have gotten a bit loose and flared to soon is all still plenty strong
Click to expand...

Thanks man. I gotta figure out how to get things back going. Probably dropping my weights down like everything else and working back up.
 
yeah just trying to plan ahead. say if this year I hit 275, I want to get to at least 305 next year. so since 5/3/1 goes up 60 lbs in a year ill set my TM at 245 so by year end ill be at 305. probably doing that for most of my lifts. probably aim for 50 lbs on my squats/deads, 30 for bench.
 
Bench looked good capo.

You ever think about doing a mock meet to figure out where you are really at and resetting the training max off of that? Just throwing an idea at you.
 
rob112 said:
Bench looked good capo.

You ever think about doing a mock meet to figure out where you are really at and resetting the training max off of that? Just throwing an idea at you.
Click to expand...

Yeah a mock meet is the plan after this cycle. Yeah that's my training max will be some what based off of. A 275 bench would give me basically a 245 TM anyways.
 
capo180 said:
Yeah a mock meet is the plan after this cycle. Yeah that's my training max will be some what based off of. A 275 bench would give me basically a 245 TM anyways.
Click to expand...

You dirty dog capo having everything planned out :D good stuff haha
 
cycle 18 week 2 day C

warm ups
foam rolling
banded hip series
general stretching

deads
warm-ups - 135x5 225x3 275x3 315x3 355x1
work sets - 385x3 410x3 435x3 (PR)
belt less - 345x3,3

Invalid Link Removed (410,435)

deficit SLDL
185x8,8,12

leg press
3pps x10,10 4 ppsx10 5pps x10,12

EMOM (5 rounds, 15 min)
A - DB swings 75x10
B - Decline sit ups - 12
C - box jump - 10

notes
Great workout today. reps on 410 felt like trash, cant really see much from that crappy angle. I liked my reps on 435 a lot better, even though I was drifting back a bit. translates to a E1rm of 478, I think I could pull 495 on a good day. couldn't get in the squat rack tonight, bros were taking turns shrugging. body weight this am was 211, maintaining weight pretty well. will probably OHP tomorrow cause thanksgiving is Thursday.
 
Like my grandma says "shrugging is for pussies." I tried to tell her they can be okay but you know grandmas.

Nice pulling capo. Love the ferocity!
 
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