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

Thanks guys, deads are moving! The weight has kind of crept up on em during this year. Still trying to get my form and positioning better.
 
Cycle 18 week 2 day D

Warm-ups
Banded shoulder work
Band pull-a-parts
Foam roll
T spine work

Over head press
Warm-ups - barx10 95x6 115x5 135x4
Work sets - 160x3 170x3 180x1 135x7

Z-press
115x8 125x7,7

Neutral DB press
60x8,8,8
Super set with
Pull ups
10,10,10

HS iso low row
1.5,2,2.5,3 pps all x 8

Shoulder iso work

Notes
Another fail on OHP, strength has just peaked on it. Oh well. Still a overall good day. Now off to work! Have a happy thanksgiving guys!
 
Hey man, you don't have to go to work, YOU GET TO. YOU GET TO!

Haha happy Turky day broham
 
haha thanks guys! my left shoulder was feeling strange today too, after my 135 set had a little tweak in it. became pretty painful. just on the front delt kinda below the collar bone area. painful when i apply pressure to it/ try to stretch it out. tried to mash it a bit with whatever i could get my hands on at the gym, didnt really help much. just gonna keep an eye on it.
 
capo180 said:
haha thanks guys! my left shoulder was feeling strange today too, after my 135 set had a little tweak in it. became pretty painful. just on the front delt kinda below the collar bone area. painful when i apply pressure to it/ try to stretch it out. tried to mash it a bit with whatever i could get my hands on at the gym, didnt really help much. just gonna keep an eye on it.
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Stay healthy, my friend. Last thing we need is another injury around here
 
thanks man, just something to pay attention too. do some shoulder mobility stuff a couple times before my next bench day and go from there.
 
Good work man. Take care of the shoulder too. Damn shoulders!! But other than that deads/ squats were looking strong man have a happy Turkey day
 
Deads are moving man, nice. Once you break that barrier, strength is going to follow easily.
 
Cycle 18 week 3 day A

Warm-ups
Foam roll
Banded hip series
Banded ankle work
General stretching

Squats
Warm-ups - barx5 135x5 185x5 225x5 275x3
Work sets - 305x5 345x3 390x1 (PR) 295x3 belt less

Good mornings
135x10 205x6,6

Pin pulls (belt less)
225x5 275x5 315x3 365x3 405x1 455xF ( lost it two inches off the pins)

Leg extensions
4 sets of 10-12

Notes
Pretty good lift today. 390 was pretty smooth, hit good depth too. 345 felt like a ton but 390 didn't feel like much more got a little tighter before I got under the bar which helped for sure. Screwed my feet in real well too. On 455 my core just kinda collapsed and I came forward to much, with a belt I would of got in no problems, came off the pins quick. Nice short lift.
 
Back in the gym today.

Cycle 18 week 3 day B

Warm-ups
Foam roll
T-spine mobility
Banded shoulder mobility
Band pull a parts
Pull ups

Bench press
Warm-ups - barx15 95x10 135x10 185x6
Work sets - 210x5 235x3 265x1 (PR) easy
Comp pause - 225x2 240x1 easy

Incline bench press (thumb awAy from smooth)
135x10 155x10 175x8,8 135x12
Super set with
DB rows
70x12 75x12 80x12 90x12 100x12

Lat pull downs (bench style)
85x15 100x12 120x15

Tri push down / preacher curls
3 x8-12

W-T-V-I
1xEach for 15 sec hold, 1x20 sec hold

RC work

Notes
Great lift today. Bench presses moved real well, did my 5/3/1 sets with pinky on rings then moved out to rings on rings for comp sets. 240 moved fast ill probably open there for my mock meet. Something like 240/255-260/275. Could of doubled 265 for sure, but wanted to work some pause press.
 
capo180 said:
TnG sadly. I'm gonna reset my numbers soon and do my work sets paused. My paused press doesn't feel much weaker than my touch n go, but I just don't practice it often enough.
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There prob won't be a big difference at all. I remember Louie Simmons writing something about it. Can't remember. I'm useless.
 
Sean1332 said:
There prob won't be a big difference at all. I remember Louie Simmons writing something about it. Can't remember. I'm useless.
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You are referring to the BoM where he brings up how the stretch reflex in a trained athlete should last something like 3-5 seconds (or something like that, longer than most competition pauses are anyway).
 
Still a good bench man. As long as you're not doing anything crazy TnG like bouncing I wouldn't sweat it, and I know you don't do that. Still good to train the pause for a meet scenario. In the gym I feel a little weaker but in meets its never been an issue for me.
 
Thanks for the input guys. The pause just forces you to stay tighter longer, hold the weight with the lats and all that good stuff. Besides that and being slightly slower off the chest it doesn't feel much different.
 
Jimmie Pacifico was getting harped on about his 580 gym bench being touch and go, but he also says he loads up better paused. It won't make a big difference either way, but it might make a small difference on mock meet day if you haven't done a lot of it.
 
herderdude said:
Jimmie Pacifico was getting harped on about his 580 gym bench being touch and go, but he also says he loads up better paused. It won't make a big difference either way, but it might make a small difference on mock meet day if you haven't done a lot of it.
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Yeah I figure if I'm weaker than my numbers are showing now, ill simply do more of it. If I'm pretty on par I probably won't worry to much.
 
Yeah we'll find out soon man!

Cycle 18 week 3 day C

Warm-ups
Foam rolling
Banded hip mobility
General stretching
DB swings

Deads
Warm-ups - 135x5 225x5 275x3 315x3
Work sets - 365x5 410x3 460xF 405x1
Deficit - 225x5,5

Low bar box squats (16 inch box, below parallel)
135x5 185x5 225x5,5,5

Box jumps/planks

Notes
Not very happy with how today went, realized I was pulling on a bad bar (too thick) when I was done with 410, weight was slipping the whole set. Switched bars, went for 460 and it didn't leave the ground. Whatever. On low bar squats nothing I did really felt right, wrists were all jacked up and was getting some elbow pain. Next week I'm just gonna hit openers probably something like 335/240/425. Take some days off then go for it. Probably over head pressing tomorrow will just go lightish.
 
Sounds like a bad circumstance to go for it. 9/10 times I do the same thing so I know that feel. You could always try a taper like I am gonna try if you don't like the whole week off.

Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one(essentially openers)
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlifts
 
rob112 said:
Sounds like a bad circumstance to go for it. 9/10 times I do the same thing so I know that feel. You could always try a taper like I am gonna try if you don't like the whole week off.

Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one(essentially openers)
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlifts
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Thanks for the idea man. Sounds pretty good, im gonna see how I'm working, if I'm off Friday ill probably do that.
 
So the plan will be next week deload. Then week after do robs plan above followed by probably 2 weeks of fluff and buff where ill go stim free, then back to 5/3/1 with new numbers and doing 8/5/3 for OHP.
 
Sounds like a plan to me. I'm interested with how the 8/5/3 treats you - i like the layout
 
When's the mock meet? 2 weeks time?
 
Thanks guys! And yeah two weeks from today!

Cycle 18 week 3 day D

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

Over head press
Warm-ups - barx10 95x8 115x6
Work sets - 135x5 155x3 175x2 (not 5/3/1 #s)

Z-press
115x8,8 135x7 (PR)

Lat pull downs (bench style)
100x12 120x12 140x10 160x8 180x6 200x5 100x24 (8 narrow,8 moderate, 8 wide)

DB raises

Notes
Learned something on Z-press today, Im slightly too narrow on my OHP and it's definitely affecting my top end strength. Honestly it's moving from pretty much index on smooth line to a short thumb away. This will probably change per bar but I know I need to be some what wider. Did a lot of pulling today, wanted to work up to 200, little body English on those. Need to work out a kink in my right bicep it's pulling on my front delt pretty good.
 
Nice workout dude.


Screw pressing. I'm so sick of my weak bench now.
 
Ya mine has set me back like a whole year now, prob should have checked it out back then but didn't realize it was so bad until it was too late. Live and learn. Keep pushing.
 
Nice OHP! Pressing pain... Hate that shyt! Avoid it as much as possible man. Press a different way, or find a variation that avoids it!
 
Dude, when I started PLing, I was all up on the "I never curl. I have no ego." Train. Now I say **** that ****. I don't curl for ego, I curl for health! Hammer curl, preacher curl, BB curl, axle curl, just do em. I do high rep barbell, and high rep cheat hammer curl with heavy ass dbs and drop down to a lighter hammer curl for more reps. Get blood in the area, put it under stretch, try BFR, just do it. Rehab/prehab, change technique, try everything to get ahead of it because arm pain is a nagging bitch that I've spent way too much time with already.
 
herderdude said:
Dude, when I started PLing, I was all up on the "I never curl. I have no ego." Train. Now I say **** that ****. I don't curl for ego, I curl for health! Hammer curl, preacher curl, BB curl, axle curl, just do em. I do high rep barbell, and high rep cheat hammer curl with heavy ass dbs and drop down to a lighter hammer curl for more reps. Get blood in the area, put it under stretch, try BFR, just do it. Rehab/prehab, change technique, try everything to get ahead of it because arm pain is a nagging bitch that I've spent way too much time with already.
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Same. And I paid for it. Arm pain and my biceps are stupid small for the rest of my frame. Now I curl almost every time I'm in the gym.
 
Thanks guys, the good thing is that I only have two heavy pressing days over the next couple weeks. This deload week I'll for sure hit some more curls and do what i can to relieve whatever it is thats causing this pain. biceps are definetly an area that i can improve on, training wise.
 
+1 for BFR. I started getting some pain around the elbows and biceps and started doing some occluded arm work and it disappeared. Might have been coincidence but I had a sick ass pump at least.

I wish I could do occluded lats :(
 
Sean1332 said:
+1 for BFR. I started getting some pain around the elbows and biceps and started doing some occluded arm work and it disappeared. Might have been coincidence but I had a sick ass pump at least. I wish I could do occluded lats :(
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Same. I add some in at the start of my training cycles when volume is higher to help prevent issues and it's seemed to help me.
 
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