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

Duramaxhd said:
Remember them days where we thought I'll never get to 300 lol
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Yeah the bad thing is that I hit 300 lbs when I was in high school lol. Just from nagging injuries and lack of drive it took me so long to get back to that point. I never thought I'd hit 400 though..
 
Excellent skwatz sir!

I like the addition of the TV to the log - I'm gonna have to do that since I've got everything in an excel spreadsheet now
 
Solid 10rep PR Capo.
 
Thanks guys!

Excel is a must with 5/3/1 it's so easy to set up a whole year of workouts and keep track of everything.
 
Cycle 2 week 1 day B

Warm-ups
T-spine work
Hanging
Banded hip work
General stretching
Band pull-a-parts
Lat warm up

Bench press
Warm-ups - barx10 95x8 135x5
Work sets - 165x5 190x5 215x7
Down sets - 165x5,5

TV - 6,815 lbs

JM press
95x8 115x5,5,5
SS w/
DB rows
80x10,10,10,10

Under hand pull downs
100x10 120x8,8,8

Tricep/bicep super sets
5x6-12

Notes
Very blah workout today. Bicep was acting up. Tried to hit some curls in my bench warm-up sets that didn't help. No leg drive either, my lower half was pretty dead from squats. Triceps/biceps/lats are all nice and pumped up though.
 
Just another little note. I tried 1 handed hanging today, that was a horrible idea, totally wasnt ready for that. I think some of my pain/faults could of stemmed from that.
 
I feel you man. Keep curling even between your work sets, remember to keep it just light enough to get a great contraction at the tip and bang it for high reps.

I did the same exact thing the first time I tried hanging and it destroyed me. I did supinated hanging the other day, that really honed in in the lat stretch. These days I floss around with different grips and it helps. Still not bad reppage on the day,
 
Yeah next time ill keep some 20 lb dbs or so and hit em between each set.

Using a supinated grip sounds good. Doing pull downs that way really pumped the lats up.
 
Cycle 2 week 1 day C

Warm-ups
Lax ball work
Foam roll
T-spine mobility
Hangs
Banded hip work
BSS

Deads
Warm-ups - 135x5 185x5 225x3
Work sets - 280x5 325x5 370x8 (PR)
Banded paused (+60 at top) - 225x5 275x4,4,4

TV - 12,685 (inc paused work)

Front squats
135x5 215x6,6,6

Super set (2 times thru)
Single leg deads x 10
DB swings 70x10
BSS x10

Prowler push
+70x6 total laps +45x 4 laps

Notes
Good workout today. Started taking ep1c as well, 2 caps pre workout. Deads felt pretty good, that's PR on 370, last time I only managed 5 reps. Gonna keep the bar weight increasing on paused deads for right now, maybe 295 next week 315 the week after, then maybe drop some weight off next cycle and add more band tension. Practiced some hook grip on warm ups and hangs, not horrible. Wrist kinda wants to get in an odd position though. Weight this am was 211, steady there.
 
Cycle 2 week 1 day D

Warm-ups
First rib mobility
T-spine mobility
Hangs
General stretching

OHP
Warm-ups - barx12
Work sets - 85x8 105x8 120x12
Down sets - 85x8,8,8 (SS w/ NG pull upsx8)

Incline bench press
135x6 185x6,6,6

SS w/

Pull ups (switch grips each set)
8,8,8,8

Lat pull downs
100x8 140x8 160x8 180x8

Super set with
Lateral raises
20x12,12,12

Rower
665 m x3 sets (2:32, 2:33, 2:29 ~1:53/500 m pace)

Notes
Pretty good day in the gym. Only got about 4 hours sleep last night. Had to go into work for a bit this am. Kept the energy up during this session though. 180x8 is probably a PR on pull downs. Back is getting stronger for sure. About to up my pull ups to sets of 10 here soon. Picked up some of my mobility stuff from my parents house, so now I can do some first rib work again. That always helps me a lot, especially for bench.
 
Nice DL PR, Capo. Is Ep1c one of the things that're banned now?
 
capo180 said:
Yeah reg don't get it confused with the epi PH completely different thing..
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I did... Not up to date on what is and isn't available anymore.
 
How you liking this OHP format? Treating you good?

And as Lilly says, you never see a weak guy with a strong back!
 
rob112 said:
How you liking this OHP format? Treating you good? And as Lilly says, you never see a weak guy with a strong back!
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I love training back. It's my favorite outside of squatting

Oh, and nice work capo! I'm sure these high reps will pay off down the road. Can't be too too far off that 200# OHP
 
Yeah so far so good with the OHP we won't see if it pays off for a while. Shoulders get a better pump and seem overall healthier then when I was hitting em heavy. I'm gonna hang with 8/5/3 for a couple cycles and evaluate my progress, then go from there.

Yeah getting over 200 would be nice, right now I'm just trying to use OHP as basically assistance.
 
Yes sir!

Cycle 2 week 2 day A

Warm-ups
Banded hip work
T-spine work
Hanging
Couch stretch
Glute mobility

Squats
Warn-ups - 135x5 205x3
Work sets - 245x3 280x3 315x7 (PR)
Down sets - 245x4x3

TV - 8,010 lbs

Good mornings
135x5 185x3 215x6,6,6 (probably volume PR)

Decline sit ups
3x12
SS w/
BSS
3x10

Weighted back exts
3x10

Planks
3x 1 min
SS w/
Walking lunges
3 x 1 lap

Notes
Great lift today, good 2 in the tank on 315. Didn't want to kill my self for bench tomorrow like I did last week. Good volume too. Beltless on everything but 315. Lots of easy accessory work. Feeling good.
 
Cycle 2 week 2 day B

Warm-ups
T-spine mobility
1st rib work
Hanging
General stretching
Lat warm-up
DB curls

Bench (sets of 20 lbs curls throughout)
Warm-ups - barx12 95x8 135x5
Work sets - 175x3 200x3 225x7
Down sets (paused) - 175x4x3 (all SS w/ supinated pull downs 120x12)

Tried to JM press elbow was feeling funky

4 super sets of
DB hammer curl - 30x10
Tri press down - 60x12

Band pull-a-parts
75 reps

Notes
Nice quick workout today. Didn't really have a ton of time. Still hit most everything I wanted to. Went to pinky on ring for bench. It's a PR on 225 but I have hit 230x7. Probably RPE 8-8.5. Feeling good for when I hit this on 5s day. Never really dealt with elbow pain before, they were just cracking during the JMs. Didn't feel horrible on the other triceps work or bench though.
 
Cycle 2 week 2 day C

Warm-ups
Lax ball
Foam roll
Hip mobility
BSS
Banded hip work

Deads
Warm-ups - 135x5 225x3 275x3
Work sets - 305x3 345x3 390x5
Banded paused - 295x3,3,3,3

TV - 9,615 lbs

Front squats
135x5 185x3 225x6,6,6

Leg curls
4x10

Ab wheel
3x10

Depth jumps

Notes
Decent lift today. Bar felt bent for sure. Kept rolling pretty bad in my hand. Still hit pretty good reps. Front squats felt heavy today. Probably a pretty big volume PR there.
 
225 for 6 on FS is awesome man
 
Bent bars sucks. That and hex plates smh. That's what I deal with all the time. Just roll the bar where the bend is on top so it kind of gives u a higher starting bar position and will less likely roll off ur hands
 
atanocc said:
Bent bars sucks. That and hex plates smh. That's what I deal with all the time. Just roll the bar where the bend is on top so it kind of gives u a higher starting bar position and will less likely roll off ur hands
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Yeah it was the first time I ran into a bent bar in this gym. I usually just avoid em like the plague lol. Never worked with hex plates, they seem horrible though.
 
Cycle 2 week 2 day D

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

OHP
Warm-up - barx10
Work sets - 95x5 110x5 130x11
Down sets - 95x5,5,5,5 (all SS with NG pull ups x 10)

Incline DB press
60x10 75x8,8,8

SS with

BB rows
135x10 185x8,8,8 135x20

SGHP
95x8 115x8 135x8

Clean complex (power shrug, CHP, hang clean)
95x3 135x2 155x1 175x1

Notes
Good day in the gym. BW was down to 208 this am so decided against conditioning and just did some fun stuff lol. Feeling good. Longhorn for dinner tonight!
 
Bangin some serious reps today! Jealous about Longhorn. I was just there a couple weeks ago.
 
What dick, all doing multiple sets of 10 pulls ups...



Jk man, very solid work there :thumbsup:
 
Haha thanks guys! Longhorn was great 18 oz ribeye, sweet potato, salad and bread.

I'm finally not sucking at pull ups. I used to be able to do 20+ in a row, that was 20ish lbs ago.

Got a nice knot in my left hammy. Gonna roll it out a bit today.
 
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