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

capo180 said:
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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That's almost exactly what I had at Longhorn. I could barely waddle out of the restaurant I had so much of that bread.
 
I honestly didn't know that Longhorns were still around. Sounds good tho.
 
Hammy is feeling pretty bad still. Tomorrow gonna go squat, and just play it by ear I guess. Might just hit my squats and some blood flow stuff then get out if it's bothering me.
 
Heal up man.
 
Cycle 2 week 3 day A

Warm-ups
Banded hip work
General stretching
Good mornings
BSS
Hangs

Squats
Warm-ups - 135x5 185x3 225x3
Work sets - 265x5 295x3 335x4
Jokers - 350x2,2

Pin squats
245x5,5

Tried some good mornings and leg curls.. No good.

Notes
Squats felt pretty good today. Nothing historic. Hammy wasnt so good though. On leg curls I felt it popping so just abandoned the rest of the lift.
 
Nice sqauting
On pin squats what are u looking to achieve? I'm only asking for a comparison vs how I was going them heavy vs light
 
Duramaxhd said:
Nice sqauting
On pin squats what are u looking to achieve? I'm only asking for a comparison vs how I was going them heavy vs light
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Strength/positioning out of the hole really, these are set a bit under parallel. Getting tension pretty much completely off, still holding my air, then try to pop up. 245 is lightish, but after hitting my other work I was pretty fatigued.
 
Cycle 2 week 3 day B

Warm-ups
Foam roll
1st rib mobility
T-spine mobility
General stretch
Band pull-a-parts
Lat warm up
DB curls

Bench press
Warm-ups - barx10 95x8 135x5
Work sets - 185x5 215x3 235x5
Joker - 250x2
Down sets - 185x6,6 paused

Lat pull downs
100x8 120x8 140x8 160x8 180x8

SS w/

DB bench
60x12,12,12,12

4 super sets of
Tri push downs x 15
Cable curls x 12

Rows
135x3x8

Hangs

Notes
Pretty good lift today. First time benching something relatively heavy in like 2 months. Felt pretty good. Doing high reps on DB bench gave me a great chest pump. My chest has always lagged the rest of my upper body size wise so hitting high volume to build it up can't hurt. Should of weighed in today, probably will tomorrow.
 
Have you ever done hex presses? That is the ultimate chest hypertrophy movement, if done right. Doesn't take much weight either.

Nice benching man.
 
capo180 said:
Never heard of em.. Gonna search the tube. And thanks bud!
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The key is pushing them against each other as hard as possible.

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Yesterday's lift

Cycle 2 week 3 day C

Warm-ups
General stretching
Banded wall squats
BSS

Deads
Warm-ups - 135x8 225x5 275x3
Work sets - 325x5 370x3 425x4
Paused deads (+ short minis) - 315 (+60 at the top) x 4x2

Front squats
135x5 205x4 234x4 blah

Abs / BSS / lunges to finish

Notes
Paused deads killed me today hah. Did em with pretty short rest. Front squats felt impossible after doing those. 425 was my only belted set, not too bad for not using chalk at all. Weight is 213 this am, had wasabi for my birthday Sunday, that's probably still sitting in my gut lol.
 
Happy belated Birthday!

Nice work, I know Fronts after Deads are always pretty rough/tough. :o
 
Happy Birthday Young'n.
 
Good work! 425X4 is sneaking up on 500 territory.
 
Happy belated b-day!

Great work in here too!
 
Thanks guys! And getting that 5th wheel on there is the goal.

Cycle 2 week 3 day D

Warm-ups
Foam roll
T-spine work
1st rib mobility
General stretching
Hangs
Lat warm-up

OHP
Warm-ups - barx10 95x5
Work sets - 105x8 120x5 135x11 (PR)
Down sets - 105x5,5,5,5,5 (all SS w/ NG pull ups x10)

Hex press
35x10 45x10 50x10 60x8

SS w/

DB rows
80x10 90x8,8,8

SGHP
95x8 105x8 115x8 125x8

Rower
750 meters (2:52)
750 m (2:56)
750 m (2:53)

Decline sit ups
3x15

SS w/

Band pull-a-parts
3x15

More ab/oblique work

Notes
Took my time in the gym today and got in some real good volume for the shoulders and back.. Keeping the pace on the rower while adding volume each time I do it, just aiming to keep the 2 min/500 m average and add 250 meters each time I hit it. 135 was cake on OHP, was cleaning the weight into place today and shoulders were getting in a real good position, RPE 8 or so. Hex press pumped up the pecs nicely, and the forearms too I guess from pushing the DBS together so hard.
 
It's like Mike Israetel been preaching on FB volume is important people need to find MRV (maximum recoverable volume) as he puts it and work within that
 
Thanks rob! And I agree with that Dmax, I'm looking for that point. It's not something that is easy to find. It's hard to judge fatigue from just exercise A, when in the same day you are doing A-E with varying intensities. Which makes recovery from just A pretty hard to judge. I've seen people try to quantify full daily tonnage, which might help.
 
I like that, dmax. I'm trying to find that point myself, but like capo said it's difficult when you factor in assistance work. I plan on increasing volume slowly over time until I can't.
 
Me too. I am finding that it's a lot higher then u think (he suggested this in some of his writings) I do feel that the planning is key, as is the time between session with the same movement patterns/muscle groups say 72hr rest as opposed to 24 or 48
 
Duramaxhd said:
Me too. I am finding that it's a lot higher then u think (he suggested this in some of his writings) I do feel that the planning is key, as is the time between session with the same movement patterns/muscle groups say 72hr rest as opposed to 24 or 48
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I think slowly increasing over time is best. That way, you'll be increasing a long time before you top out. Also, I think we should throw ideas about conventional 24-48-72 hours or whatever between certain movements/muscle groups in the trash.
 
I agree with the increase over time aspect I'd think u do have to factor in the time would it not be more beneficial to have a strict time then just wake and say hey I feel good today so I'll go in and do such an such a workout u could possibly just have shorted yourself just for the sake of getting it in. I know it's not always possible for people to be that strict with there time between session and u got to get it in when u can sometimes but in that case it I feel it may be more beneficial just to wait a bit longer. Not arguing just the way I think of it
 
Yeah I'm liking the slowly increasing volume here. The rest between sessions I think would depend completely on intensity and volume, and obviously what you are accustomed to.
 
I always get the best results in offseason from doing max volume in the main lifts (usually within prilepin's chart, though), moderate volume (15-25 reps) in the supplemental lifts, and then working in as much assistance as I can in the time allotted. If something craps out on me while I'm hitting it in assistance work, I stop doing it. Safe to say I'm not a follower of "stimulate, don't annihilate".
 
Ditto as above. Impressive OHP.
 
herderdude said:
I always get the best results in offseason from doing max volume in the main lifts (usually within prilepin's chart, though), moderate volume (15-25 reps) in the supplemental lifts, and then working in as much assistance as I can in the time allotted. If something craps out on me while I'm hitting it in assistance work, I stop doing it. Safe to say I'm not a follower of "stimulate, don't annihilate".
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I wonder how 5/3/1 works along the lines of prilepin's chart.. It works as far as progression goes. Maybe ill give it a look, just for comparison.
 
Cycle 2 week 4 day A

Warm-ups
Hip mobility
Ankle mobility
Glute activation
Foam roll
Banded hip work
Lax ball

Squats
135x5 185x3
225x10x2 (EMOM)

Good mornings
135x5 185x3x5

BSS
3x12

SS w/

DB swings
55x3x12

Lunges/abs

6-5-4-3-2-1 complex @ 95lbs
Deadlift
RDL
Row
Hang clean
OHP
Back squat
Good mornings

Notes
Good lift today. Wanted to go stim free, but already had the pre in the cup. Oh well. Got in some light speed work, probably too light really, but it's a deload so it's alright. Blood got pumping pretty well. Did a complex for a little conditioning work. Feeling good. BW was 211 this am. Bench deload tomorrow.
 
Dude I just weighed in at 205...we switched man!

That's one hell of a complex there man.

And I did a stim break like 3 years ago once, and it helped my tolerance for like two work outs. Just don't go crazy like DMax lol
 
I weighed in at 205 this morning as well...

And I don't think a stim break is necessary per se, just limit yourself to X amount for a time period. I'm doing my best to stay at 200mg a day. It's my sweet spot for energy, but not feeling anxious or tired but awake at the same time.
 
liftandswim said:
I weighed in at 205 this morning as well... And I don't think a stim break is necessary per se, just limit yourself to X amount for a time period. I'm doing my best to stay at 200mg a day. It's my sweet spot for energy, but not feeling anxious or tired but awake at the same time.
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Did we just become best friends! Haha

I hate to say my limit...I like to stay around 400-600mgs depending on the day. 300mg being my sweet spot depending on other stims involved.

MaximizeV2 literally felt like I was on drugs the first two times I used it after my break, so that was cool. Short lived though.
 
Haha yeah I been between like 208-213 lately. I wouldn't mind trying to lower that range a bit and cut some fat off.

Yeah that complex is pretty fun man. I hate doing the treadmill (hamster wheel) for conditioning. I like the rower, prowler, or doing something with a barbell.

I try to just take a couple days off of em on deloads, with this pre I'm on now (nitramine) I'm still at 1 scoop and I'm on my third tub of it lol. A cup of coffee gets me going.
 
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