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

thanks man, yeah ill do the advanced template at some point, maybe after this current run of 531, so probably next year lol.

bench press tomorrow!
 
Kill that bench press.

I like your approach of tracking volume and slowly increasing it. Eventually you'll figure out what you'll need to do
 
Killed your AMRAP buddy. That feel of not keeping it together. It becomes a total mind **** staying tight. Your body is saying "what the **** are we doing this for!?!?" As you are say "stay tight!!!" Haha
 
rob112 said:
Killed your AMRAP buddy. That feel of not keeping it together. It becomes a total mind **** staying tight. Your body is saying "what the **** are we doing this for!?!?" As you are say "stay tight!!!" Haha
Click to expand...

Thanks man!

Yeah it's bad that a 9 rep set felt like that lol. Haven't hit anything higher than 5 or so at a decent weight in a while.
 
Cycle 1 week 1 day B

Warm-ups
T-spine work
Banded hip work
Shoulder mobility
Band pull-a-parts
Lat warm up

Bench press
Warm-ups - barx10 95x6 135x6
Work sets - 160x5 185x5 210x9
Down sets - 160x8,8

Total volume - 8,005 lbs

Row off pins
135x8 185x6,6,6

Bench style pull down
100x10 120x10,10,10

JM press
Barx10,10 65x10 95x8,8
Super set with
Hammer curl
30x10,10,10 35x10 40x8

WTVI (rear delt retractions) 3x 1min
Super set with
Push ups 3x20

Notes
Great day in the gym. I realize with this closer grip on bench press my head wants to pop off the bench a bit on the way down, not really sure why. I'm getting great tightness in the lats with it though. The pin set up here sucks to row off of, maybe ill row off of bumper plates next time. Some JM work in there, form felt better, gotta start from scratch with those. Felt a nice stretch in the triceps.
 
I get the same thing with the head raise. I think it's from being jammed up against the lats. I watch the bar on the way down and throw my head into the bench after the press command. Which drives NomZ bananas.
 
herderdude said:
I get the same thing with the head raise. I think it's from being jammed up against the lats. I watch the bar on the way down and throw my head into the bench after the press command. Which drives NomZ bananas.
Click to expand...

Pretty much. I don't see a reason for it biomechanically. I only use that if I can't touch in a bench shirt.
 
Sean1332 said:
But I suck even worse if I don't head lift!
Click to expand...

Well that's another story. Just trying to think biomechanically, Flexion of the cervical spine and some of the thoracic spine is beneficial how?
 
NomZ said:
Well that's another story. Just trying to think biomechanically, Flexion of the cervical spine and some of the thoracic spine is beneficial how?
Click to expand...

I certainly can't explain it biomechanically. But I feel way better watching the bar. Way stronger and less internal rotation.
 
herderdude said:
I certainly can't explain it biomechanically. But I feel way better watching the bar. Way stronger and less internal rotation.
Click to expand...

Yeah me too. I feel weak without doing it. The bar moved great through with the head lift on the way down then throwing it back and exploding off the chest.

Lats are dam sore today. Deads tomorrow!
 
I feel better with the head lift too for some reason, but I still have to focus on meeting the bar. When I do the decompress style and lose tightness I am so inconsistent.
 
rob112 said:
I feel better with the head lift too for some reason, but I still have to focus on meeting the bar. When I do the decompress style and lose tightness I am so inconsistent.
Click to expand...

Yeah I'm still trying to get the meeting the bar que down, I'm getting better at it.
 
Sup capo?!

BTW how'd the meet go?
 
iddc said:
Sup capo?!

BTW how'd the meet go?
Click to expand...

It was pretty good. 375/265/465 for 1105 missed a 405 squat. Getting 5/3/1 reset and back going now.

Cycle 1 week 1 day C

Warm-ups
Hip mobility
Banded hip series
General stretching
Lunges
BSS

Deads
Warm-ups - 135x5 185x5 225x5
Work sets - 275x5 320x5 360x9
Down sets - 275x5,5

TV - 11,690 lbs

Dimels
185x6,6

Front squats
135x6 185x6,6,6

Ab wheel / lunges
3x10 / 3x10

DB swings
60x a bunch

Step ups/BSS/prowler work to finish up

Notes
Should of done some hook grip practice today, completely forgot to though. Tried right hand under on 320 and that sucked, windmills for days. Endurance killed me again on my top set. Man high reps suck. I want to hit 405x10 some time this year, couldn't do anything of use with the prowler, gym was getting packed. It'll be a different story in a month when the New Years resolutioners drop out lol.
 
Great session capo
405 for 10 is going to be ruff best I've done is 6 or 7 but that was a long time ago
But with your drive you'll get it before years end
 
Duramaxhd said:
Great session capo
405 for 10 is going to be ruff best I've done is 6 or 7 but that was a long time ago
But with your drive you'll get it before years end
Click to expand...

Thanks man, yeah it will require some more top end strength for sure and some balls.
 
405x10 is a good goal, but don't focus on it too much. I found when I focused on deadlifts for reps too much, my reps got better but my near-maximal deadlift suffered. I was also using 5/3/1 at the time.
 
You got 405x10 in you this year. That's a feat many will never accomplish.

Listen to NomZ though, he knows a thing or two about repping out deadlifts.
 
Haha New Years resolutioners taking up space again. But good job man on the top set. 9 is solid! 405 x 10 is on it's way for sure
 
Thanks guys! Really I'm just following 5/3/1. So far it's been nothing short of great. Hitting that type of thing isn't something that I would practice, or even train for but just do it during the course of training.

Cycle 1 week 1 day D

Warm-ups
General stretching
Pull ups
Cleans/snatches with bar
Band pull-a-parts

OHP
Warm-up - barx2x10
Work sets - 80x8 95x8 115x13
Down sets - 80x10,10 (SS w/ neutral pull ups x10)

Incline bench
135x6 185x5,5,5 (paused last rep)
SS w/
DB rows
80x8 90x6,6,6 (slow slow tempo)

Lateral raises
20x3x12 (pausing at the top)

Rower
2 x 500 meters (just under 2 min each)

Pin rows
135x8 185x5 205x5 225x5

Notes
Nice short lift, 45-50 min. Presses felt real good today, albeit at extremely light weights lol. Focused on getting a good pump in the shoulders/lats today. Did the rower for the first time since college, it didn't kill me. Want to hit that weekly.
 
All this rowing talk makes me actually want to go out and row a boat...gently down the stream. Anywho, I am looking forward to seeing how this OHP set up treats you capo.
 
Cycle 1 week 2 day A

Warm-ups
Hip mobility
Banded hip series
Banded box squats
BSS/lunges
General stretching

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 240x3 275x3 305x7
Down sets - 240x3,3,3,3

TV - 8,835 lbs

Rack pulls
185x5 225x5 315x3 365x2 405x2 225x8

Lunges
+50 for 3 laps

Ab wheel
3x10

BSS
+50 x3x10

Some hanging

Decline sit ups
3x15

Notes
Nice lift today. 305x7 is probably a rep PR, had two in the tank for sure. Felt better at reps today. Squats were all beltless besides that 305. Decent volume. Wanted to hit pause deads but the platform was taken, so rack pulls up to 405, just above midshin. Besides that just some health an wellness work.
 
Nice squatting Capo.
 
Thanks guys! I'm wondering what's a decent food type thing to add to a protein shake. Right now i do whole milk, peanut butter, whey and creatine. But when I work day turn my shake is normally my last "meal" of the day. Any ideas of what I could add to get in some more cals?
 
Olive oil is an easy thing that is pretty healthy for more calories. Make it extra virgin, not that slutbag olive oil. Like 130 calories a tablespoon.
 
Personally I'd go higher carbs maybe add some oats I agree with Rob olive oil is a good choice but chances are u are all ready getting enough fats I think the carbs would serve a leaner person such as yourself better
 
You have a favorite carb source DMax? I know you can get cytocarb and carbo gain cheap as ****. Not sure how they mix as I haven't tried :(
 
Yeah with whole milk and PB there's already plenty of fats there, oats? Do you cook em first or just raw? Lol. Probably a dumb question..
 
Right now I'm using karbolyn Intra and it mixes very well just in water but it's not cheap but if I were going to put it in a shake I would just crush up some oats
 
I used to cook them first unless in a rush. I would even use Quaker oats flavored packets some times. Good stuff.

Unless you have this futuristic machine ma man DMax has haha
 
Also, look into this stuff man

Invalid Link Removed

It's like the 6th or 7th best invention
 
Thanks guys!

That PB looks phenomenal, I've never seen it in stores though. Maybe they'd have it at trader joes or something.

Maybe ill invest in a blender soon to make my shakes. Toss in some oats and be G2G.
 
capo180 said:
Yeah with whole milk and PB there's already plenty of fats there, oats? Do you cook em first or just raw? Lol. Probably a dumb question..
Click to expand...

This is what I do. I ground mine in a coffee grinder. You can get one for cheap at Walmart. It will settle a little, but just shake it up before each drink.
 
Cycle 1 week 2 day B

Warm-ups
Shoulder mobility
Hanging
Lat warm up
Band pull-a-parts

Bench
Warm-ups - barx8 95x6 135x5
Work sets - 170x3 195x3 220x7
Down sets - 170x4x3

TV - 6,010 lbs

JM press
95x6,6,8
SS w/
45 degree pull ups
8,8,10

Lat pull downs
100x8 140x8,8,8

DB curls
30x10,10,12
SS w/
Rear delt raises
22.5x8 25x8,8

21s
50x1 set

Notes
Bench went well, still trying to get consistent with mechanics/timing. Got the feet flat today, helps drive the bar a lot harder. With 170 I got more and more violent out of the hole with each set. Bicep was acting up a bit, feels okay now though.
 
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