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

Looks like they got you covered. I like some self graston, too. Is it specifically pressing that bothers it?

Anywho, that's still a nice press.
 
Ill try out BFR, looks like fun. But yeah it was pressing that aggravated it. Didn't really feel it much while doing pull downs.
 
Cycle 18 week 4 day A

Warm-ups
Foam roll
T-spine work
Banded hip series
Banded ankle mobility
General stretching
Lunges +60x a bunch
Goblet squats +65x a bunch

Beltless pause squats
135x5 185x5 225x3 275x3 315x2 225x5

BSS
+60x 2x10

Deads belt less
185x5 225x5 275x5 315x3 355x2 385x2 295x10

Planks, ab wheel, and med ball work to finish

Notes
Good day in the gym today, really just kind of my usual deload. First time hitting 315 on belt less pausers. Top sets were probably like 8-8.5 RPE. Quads are pumped for once. Doing all that warm up stuff left me feeling good, need to keep that up.
 
Nice looking session capo everyone keeps trying to out do the other on the beltless squats lol well between the 3 or 4 of us
 
Duramaxhd said:
Nice looking session capo everyone keeps trying to out do the other on the beltless squats lol well between the 3 or 4 of us
Click to expand...

Thanks man. Yeah I need to practice the beltless stuff more, beginning of the year will be beltless for all my 5/3/1 work.
 
Duramaxhd said:
Man going all out probably going to take a hit to your numbers I'd imagine
Click to expand...

I'll hit belted jokers and stuff. I just feel like I need to build a better base, plus I feel like I've been beating my self up pretty good these past few months. 2-3 lighter cycles won't kill me.

Cycle 18 week 4 day B

Warm-ups
T-spine work
Banded shoulder work
Band pull-a-parts
Some curls and tri work with the bar

Bench press (paused triples)
Barx10 95x10 135x8 185x3x3 (3 grips) 205x3x3 (3 grips)

Rows
135x10 185x4x8

Reverse grip rows
135x15,12

BFR curls/kickbacks SS
20x15,15,12

Straight arm rows / face pull SS
3x10-15

Notes
Pretty good workout today. Shoulder/bicep felt great. Rings on rings was stronger on bench for sure, I had some pop with thumb away at 185 but with 205 not so much, probably some what fatigued. BFR pumped up my arms pretty good, didn't want to wrap em too tight but got a snug wrap especially when flexed. Feeling good.
 
What grip is your normal for bench?

(I've recently been doing rings on ring as well. Not sure if that's supposed to keep me the tightest? )
 
RegisterJr said:
What grip is your normal for bench?

(I've recently been doing rings on ring as well. Not sure if that's supposed to keep me the tightest? )
Click to expand...

I'm about 2 inches away from smooth. Started out with pinky on rings & have been slowly moving in. Not sure what counts as 'best' vs. best for you actually
 
RegisterJr said:
What grip is your normal for bench?

(I've recently been doing rings on ring as well. Not sure if that's supposed to keep me the tightest? )
Click to expand...

In competitions, I've seen a 5' woman bench with pointers on rings and I've seen big huge men bench a thumb away from the smooth. It depends on your leverages, strong points, et cetera.
 
RegisterJr said:
What grip is your normal for bench?

(I've recently been doing rings on ring as well. Not sure if that's supposed to keep me the tightest? )
Click to expand...

Id rather train narrower than rings on rings, for shoulder health I've heard narrower is better. But for testing or competing I'm stronger wider for whatever reason. I usually train with pinkies about an inch inside rings and sometimes a thumb away from smooth.
 
Core is still sore from that squat deload day. Abs seem to be weak I guess, holding planks for 1 min was kinda hard. Weight this am was 211
 
Cycle 18 week 4 day C

Warm-ups
Foam roll
T-spine work
Banded hip series
General mobility
Stretching
Lunges

Beltless squats
135x5 185x3 225x3 275x3,3,3,3

Beltless deads
135x3 225x3 275x3 315x3 355x3,3 315x3

Traveling lunges
+50 lb x3x10

Ab wheel
3x12

Back ext
Bw x15 +25x12 +35x12 +45x12

Hammer curl
30x10 40x8 45x8 20x12

Notes
Nice easy day today. Top set of squats was at about 8 RPE, deads were feeling quite heavy though. So took some weight off. Haven't done back exts in a while gotta get back to doing those, did some heavy hammers just because. Taking the next few days off then Monday working up to openers.
 
Nice looking session
I hear ya on the deads man those were the same jumps I made beltless and the 355 just felt heavy perhaps we should have gone a tad lower for the rep work I think maybe 345 who knows tho

Look forward to your mock meet
 
Duramaxhd said:
Nice looking session
I hear ya on the deads man those were the same jumps I made beltless and the 355 just felt heavy perhaps we should have gone a tad lower for the rep work I think maybe 345 who knows tho

Look forward to your mock meet
Click to expand...

Thanks man! Yeah I can't wait. Maybe the squats wore me out a bit. They were just a tad to slow for my liking.
 
rob112 said:
You got it man, I thought it would be crazy if the same day. Well best of luck in hitting some nice PRs man!
Click to expand...

Thanks man! Best of luck to you too bud. Should be a good day, big learning experience too, never went max effort on all 3 lifts in one day.
 
capo180 said:
Thanks man! Best of luck to you too bud. Should be a good day, big learning experience too, never went max effort on all 3 lifts in one day.
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You will learn where your weak points are like you never have before, brother. When stuff gets hard on your last two deadlifts, you'll be surprised by what comes to the surface.

After my first full meet, I went on an upper back and volume (for conditioning) rampage.
 
I'm gona be conservative on my pulls at this meet for just that reason. Gona be a learning experience for sure. Goodluck w your mock meet buddy!
 
Today just worked up to above openers. They all went well I was in and out pretty quick. Tomorrow probably do some mobility work, then work up to 315/225/365 weds. Thursday mobility, Friday looking for 1100+
 
capo180 said:
Today just worked up to above openers. They all went well I was in and out pretty quick. Tomorrow probably do some mobility work, then work up to 315/225/365 weds. Thursday mobility, Friday looking for 1100+
Click to expand...

Why the heavy-ish stuff on Wednesday? I recommend form stuff with the bar or nothing at all. The more meets I do, the less I do the week of testing. And the less I do the week of, the better I lift.
 
herderdude said:
Why the heavy-ish stuff on Wednesday? I recommend form stuff with the bar or nothing at all. The more meets I do, the less I do the week of testing. And the less I do the week of, the better I lift.
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I was just going off of a template rob posted. I don't know if working up to 75ish percent would affect me much. I just feel like I have to do something I guess.
 
capo180 said:
I was just going off of a template rob posted. I don't know if working up to 75ish percent would affect me much. I just feel like I have to do something I guess.
Click to expand...

Well now that I know you have a reason for your plan, I say stick to the plan.
 
Yeah simple taper to avoid just sitting, like usually after deload weeks weight feels heavy as all hell, and I can't lift as well. So a little priming might help.
 
today

warm - ups
foam rolling
t-spine work
banded hip series
hip stretching
lunges
band pull a parts

squats
135x5 185x3 225x3 275x2 315x1

bench
barx10 95x6 135x5 185x3 225x1

deads
135x3 225x3 315x1 365x1

lunges, curls, double mini around knees box squats, foam rolling

notes
feeling real good after this one. everything flew, I think being efficient on warm-ups especially on deads will give me a little more gas in the tank so to speak. bench is feeling tighter, which is good. really focusing on getting the lower half tight. pointing the toes way out and externally rotating at the hips. almost getting the feet flat now, by doing this. Friday should be good.

progression will probably be
squat - 340-375-405
bench - 240-260-275
dead - 415-445/455-475
total - 995-1080/1090-1155
 
Definitely agree with you on succinct warmups. My squat and bench warmup are pretty extensive on meet day as I limber myself up in the AM. If I just squatted, though, pulls are like a double at three plates, single at four, and a single at five and let's go.
 
capo180 said:
Yeah simple taper to avoid just sitting, like usually after deload weeks weight feels heavy as all hell, and I can't lift as well. So a little priming might help.
Click to expand...

I'm with you on that - I feel like I need at least a little something to keep me going. I'm sure as the numbers (& experience) keep going up, that more r&r is the way to go.

Best of luck in the mock meet!
 
LizKing531 said:
I'm with you on that - I feel like I need at least a little something to keep me going. I'm sure as the numbers (& experience) keep going up, that more r&r is the way to go.

Best of luck in the mock meet!
Click to expand...

Agreed man. Thanks! Worked over everything today pretty good. Hit a gut mash for the first time in a while, that was painful. Feeling good, eating pizza.
 
Mock meet

Squat
340 good
375 good
405 no lift

Bench
240 good
255 good (paused PR)
265 good (20 lb paused PR)

Deads
415 good
445 good
465 good (15 lb PR)

1105 total

Notes
Lost my glutes on 405, couldn't power thru my little sticking point. Bench flew with my new footing, 275 was there. 465 was ugly on dead lift but I think it would of counted, locked it out with authority, some how. Kinda felt like poop this am didn't sleep great, stomach a little shakey, after the fail squat I just decided to take the weights back a hair to finish 6/6 on bench ad dead lift. I thought my glutes were dead while warming up for deads but I got thru it. Took about 2 hours from warm-ups to walking out the door, pretty good time.
 
Nice day! Sometimes you don't feel great on meet day, but 8/9 and 230lbs over your gym total at the start of the log is pretty excellent stuff. You'll learn how to pick attempts. That comes with time. And no matter how good at picking attempts you get, you will always be able to find a couple pounds here or there that you left on the table, so don't look too hard for them.
 
Insane progress, capo. Sucks about 405, but I'm sure any other day you have it. Simple technical errors, I'm sure. You got the strength for it.

All in all 8/9 you can't complain. Fresh you pull 5 plates no doubt.
 
Thanks guys! Ever since I got over the hump of a 3 plate squat and 4 plate dead things have moved pretty quickly. Hitting 405 squat and 495 dead lift are definitely on my short term list of goals.
 
herderdude said:
Nice day! Sometimes you don't feel great on meet day, but 8/9 and 230lbs over your gym total at the start of the log is pretty excellent stuff. You'll learn how to pick attempts. That comes with time. And no matter how good at picking attempts you get, you will always be able to find a couple pounds here or there that you left on the table, so don't look too hard for them.
Click to expand...

Yeah I realized after squatting that I wasn't 100%. I think from there I did about as good as I could.

I thought my 405 ditch was pretty clean but my upper back tells a different story. Pretty big bruise back there.
 
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