Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

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

Nice work Capo! You went a day early though...getting ancy to get er done!? Haha

Very solid work though. That actually matches my last June's meet with wraps. Good stuff ma man. I'm going tomorrow!
 
rob112 said:
Nice work Capo! You went a day early though...getting ancy to get er done!? Haha

Very solid work though. That actually matches my last June's meet with wraps. Good stuff ma man. I'm going tomorrow!
Click to expand...

Yeah I gotta work tonight so i didn't feel like going to work completely destroyed. Thanks bud!

I'm not all that sore today, hams and upper back are the worst. Upper back just were it's bruised. Still feel sick though, hopefully Monday ill be better, get to the gym and just do some light stuff. Next two weeks won't be much for training, hopefully some higher volume stuff. Gonna reset 5/3/1 with new numbers, probably lightish, need more volume then I've been doing.
 
35 lb pr is awesome Man. Congrats on that mock meet. from how ur squats are looking ull get that 405 squat real soon! And 5 plate dead is definitely around the corner. Was there anything u would change for next meet or mock meet?
 
atanocc said:
35 lb pr is awesome Man. Congrats on that mock meet. from how ur squats are looking ull get that 405 squat real soon! And 5 plate dead is definitely around the corner. Was there anything u would change for next meet or mock meet?
Click to expand...

Thanks man! Yeah I've hit 390 on squats so, I should of probably had 405 just lost some tightness out of the hole.

I felt like I had a real good plan, it's easy when you can work at your own pace. In a real meet that would be more difficult. If anything I should of went a bit lighter on squats just cause I didn't feel great. But hind sight is 20-20. Just happy I adjusted from there and got PRs on bench and dead lift.
 
Today

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

Squats
135x8 185x7 225x7,7

Deads
135x5 225x8 275x6,6

A bunch of prowler sprints with a plate

Notes
Just getting a sweat going really. Still not feeling that great, a little head cold now or something. Sore throat all that good stuff. Had to get moving though. Some bench work tomorrow, then probably full body fluff and buff Friday. Reintegrating conditioning and core work is something I need to do for sure. Healthier eating too, I've been eating garbage lately which will probably continue thru Christmas, I plan to crack down after that. The upcoming cycles will have more down sets to get volume in on the big lifts. Will come up with numbers/layout at some point, 8/5/3 for sure on OHP. Rambling complete.
 
Warm-ups
Foam roll
T-spine work
Band pull a parts

Bench press (thumb away from smooth)
Barx10 95x10 135x8 185x5 225x2

Bent over rows
135x12 185x8 225x8

Pendlays
225x6 275x2 (PR)

Bent over rows
135x16

Hammer curls
30x10 40x8 50x6 25x15

Tricep push down
4x10-12

Notes
Nice little stim free workout, i really wanted to see where my strength was without pre shyt. Didn't really sleep at all last night, like 3ish hours tops, head cold or whatever is still messing with me. In order for me to be strong a thumb away I have to hit slightly higher on my chest. Probably sticking with this bench for the moment. Fluff and buff Friday, a lot of delts/abs a little of everything else.
 
Today

Warm-up
T-spine work
Banded hip series
Shoulder mobility
Band pull a parts

OHP
Barx10 95x8 115x8 135x6,6

CGBP
135x8 155x8 185x8 205x5 155x10

Lat pull downs
85x15 100x10 120x10 140x8 160x8 180x6

Laterall raises
20x3x10

Front raises
20x2x10

Leg press/calf raise
2 ppsx15 3 pps x15 4 pps x12

Ab wheel
3x15

Med ball twists
3x10

Face pulls
3x10-15

Notes
Good day in the gym today, hit everything pretty good. Gonna start working on my 5/3/1 spread sheet soon. Keeping my working maxes pretty light probably 340/245/415/165. All well below my actual maxes, should allow me several cycles with high volume before the weights start grinding. Will still be hitting jokers for heavier triple, doubles, singles what ever. First another fluff week.

Hope everyone had a wonderful Christmas!
 
Today

Warm-ups
Banded hip series
Ankle check
General stretching
Psoas mash
T-spine

Squats
135x6 185x6 225x6 245x6 275x4

Good mornings
135x8 185x8,8

Deads
225x6 275x6 315x5 365x3

Single leg work (deads/BSS/lunges w/25 dbs)
2x12 each

Notes
My ab soreness was misdiagnosed, it was psoas tightness. Need to keep an eye on that. Left hip tightened up a bit again on single leg work, it got looser on second sets, but not sure why I had an issue. Deads backed my feet up a bit more, got more of a neutral spine/lower hips and felt great.
 
Ok here is my theory left hand under equals tight left side I noticed that my left hip/side is always tight after pulls not sure if it's true it seems to be the case with me
 
Duramaxhd said:
Ok here is my theory left hand under equals tight left side I noticed that my left hip/side is always tight after pulls not sure if it's true it seems to be the case with me
Click to expand...

See, I go right under and its usually the left side of my back that is worse.
 
See I switched to hook grip because that crap was annoying the hell out of me. Kept messing with my back haha
 
Thanks guys. So it's either live with it or switch to a hook grip it's sounds? I never thought about it like that but I guess the little bit of unbalance could cause it.
 
I alternate in training and pull dominant hand under in meets.
 
Duramaxhd said:
I've tried that, feels very odd to me
Click to expand...

It won't after you do it for a while. I dot alternate each set. Ill mix it up weekly or monthly or by training cycle. And warm ups are done with both overhand up to 405.

To each his own though. Keeps me balanced long term.
 
Yeah I gotta get to switching hands in training, it'll be awkward at first (I've always pulled left under, which is my non-dominant hand lol) but hopefully it will help this nagging hip shiz I got going on.
 
Ive read that if you twist on the way up on max loads, move your underhand out just a smidge wider than the overhand. Might be something to consider. Not that your twisting but the tendency to twist goes towards the under hand so perhaps there's an extra stressor on that side of the chain

*not a doctor or lawyer. Do not take as medical or legal advice
 
LizKing531 said:
Ive read that if you twist on the way up on max loads, move your underhand out just a smidge wider than the overhand. Might be something to consider. Not that your twisting but the tendency to twist goes towards the under hand so perhaps there's an extra stressor on that side of the chain

*not a doctor or lawyer. Do not take as medical or legal advice
Click to expand...

Thanks man, that's true for sure, I used to kinda windmill with the weights I got the under hand a bit wider now. I can't feel a twist but I'm sure there's something there. Just alternating hands will help im sure. Gotta mess with it a bit, like all the little things.
 
Haven't tried hook in forever, should try it out again. Maybe later this week.

Today

Warm-ups
Band pull-a-parts
Lat warm up

Bench press
Barx10 95x8 135x8 185x5 paused 205x5,3 paused

JM press
135x6,8,8

Super set with
Rows
135x10 185x8,8

Combo set cable push down/cable curl/cable straight arm row
All 3x15

5 min of 135 pendlays
35-40 reps (lost track)

Notes
Felt pretty good today. Need more endurance in the triceps for sure, JMs are back. I see bench days looking something like this for a while. I was dead by pendlays, real fast pace workout. Wanna build up some where close to 300 this upcoming year on Bench, I can do it.
 
Yeah can never do too many rows! On a side notemy glutes were very sore and my hips were pretty locked up today. Never really got in a good position on the bench, didn't have time for much mobilization, really wanted 3 sets of 5 at 205 but just couldn't get locked in.
 
You have to work your way up to hooking at top sets. I started doing only warm ups then added some work sets etc.

If you do def tape them and anyone else who wants to try just hit me up if you need more help...tho I'm not anything of a hook grip expert. ;)
 
Cycle 1 week 1 day A

warm-ups
banded hip series
t-spine work
lunges
general stretching

squats
warm-ups - 135x5 185x5
work sets - 225x5 255x5 290x9
down sets - 225x6,6

total volume = 9,310 lbs

good mornings
135x8 185x6,6,6

lunges
+60x7,7 bwx15

back ext
bwx12 +35x10,10 bwx15

ab machine
4x12-15

notes
Pretty good lift today. belted up for 290, stopped at 9 I was huffing and puffing pretty bad and it became hard to gather myself to squat probably had 2-3 reps in the tank if I could of kept it together... man my conditioning sucks. gonna gradually increase my squat volume over the next couple cycles, hitting more down sets and such, gonna try to track total volume and increase that over time. wanted to do some ab wheels but that area of the gym was a cluster fauck.
 
Sean1332 said:
Do you have beyond 5/3/1? Lots of good ideas to add some volume. If not, I'll post some stuff.
Click to expand...

No I don't, today I was just doing the first set last type thing, but did it for 2 sets instead of one max set..

But if you could post up some stuff id appreciate it man.
 
Diff ideas for first set last..

-5/3/1 sets as usual followed by

3-5x5-8 @65/70/75 (week 1/2/3)
or
3-5x3-5 paused squat or bench at 65/70/75
or
8x3 (think CAT) or 5x5 at 70/70/70

set x rep

Just 3 examples of 130 from the book
 
I'm partial to the sound of the 8x3 @ 70. Easy enough but good volume.

Also you could try the "advanced template" which I ran to get my first 600 squat. these would be your working sets

5x5 at 75
5x3 at 85
5x1 at 95
 
You must log in or register to reply here.
Back
Top