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

It works goes on like hand lotion the drys to chalk very clean. I used it on my 550 rack pull with crappy bar so not the best but works
 
Yeah my gym has a "chalk ban" everyone still uses it, even the guys that work there. I just try to minimize my use.

Cycle 4 week 1 day D

Warm-ups
Hangs
Pull-a-parts
Chins
Cleans
Curls

OHP
Work sets - 95x8 110x8 125x13 (PR)
Down sets - 95x3x6 (all SS w/ NG pull ups x12)

Incline bench press
135x6 155x6 175x6 185x6

Lat pull downs
120x8 140x8 160x8 180x8

Lateral raises / DB shrugs
20x10,10 / 80x10 90x10

Looked over someone on the rower..

Cleans / high pulls complex
95x7

Clean / hang clean / high pull complex
Work up in singles to 155

Rower
1500 m / 6:00.

Notes
Nice workout today. Up 1 rep on 125 from week 1 of last cycle, rounded up last time. Everything felt pretty good. Just worked up to a heavy six on incline, could of hit 195. Woke up this am with some odd bicep pain hangs and curls helped relieve it. Weight was 209 fasted. Bought some assault and a shaker cup from GNC yesterday and cost me 50$ lol. Place is such a rip off, but whatever.
 
Strong OHP reppin!

I avoid GNC on anything except Quest bars. I think I bought some creatine mono from them a couple years ago for real cheap, but their prices are as inflated as their employees' muffin top.
 
Thanks!

But I usually avoid it to. I just needed some new pre workout. It's my first purchase from GNC in at least 2 years, and hopefully my last for a while lol.
 
Cycle 4 week 2 day A

Warm-ups
Banded hip series
Hip mobility
Glute mobility
Lax ball
BSS
Goblet squats

Squats
Warm-up - 135x5 185x3 225x3
Work sets - 260x3 295x3 335x2,1
Paused - 225x3,3

Just some bs jumps, abs...

Notes
Not really sure what led to today being so terrible? Squats really have been subpar lately. Might reduce intensity on front squats. That might help idk. I felt pretty good this morning. Slept okay. Can't really explain it. Well tomorrow I will bench which will make up for this shyt effort today.
 
It happens. Still put in work tho.
 
I dunno what's going on. I felt okay, until the weight started getting some what heavy. I might try to mess with my belt tightness too.
 
capo180 said:
I dunno what's going on. I felt okay, until the weight started getting some what heavy. I might try to mess with my belt tightness too.
Click to expand...

Dude I'll take the blame. whatever it is it's contagious.... we were going for the same numbers yesterday and i sucked sh@t at it...evidently bad enough you had to take some of my slack too.... :)
 
LizKing531 said:
Dude I'll take the blame. whatever it is it's contagious.... we were going for the same numbers yesterday and i sucked sh@t at it...evidently bad enough you had to take some of my slack too.... :)
Click to expand...

Haha yeah I think when I hit it on 1's day I got like 4 reps.. Such a joke lol.

Cycle 4 week 2 day B

Warm-ups
Hangs
Lat warm-up
Curls
Band pull-a-parts
General stretching

Bench press
Warm-ups - barx10 95x6 135x6
Work sets - 185x3 210x3 235x6 (PR)
Paused - 185x3x3 (SS w/ pull-ups x10)

Hex press
50x4x8

SS w/

DB rows
90x10 100x8,8,8

21's
50 x 2 sets

Swiss ball pikes
8,10,10

BB rows
135x10 185x8,8 135x21 (7 wide 7 med 7 narrow)

Notes
Good lift today, made up for those shyt squats yesterday. Easy PR on 235, want to shoot for 8 on that for 5's day. Bench seems to be taking off a bit here. First thoughts on assault is that it does the job, tastes pretty good. Not the kick in the arse that nitramine is but it also doesn't have the wind down time. Which will help with night workouts and getting to bed.
 
Cycle 4 week 2 day c

Warm ups
Foam roll
T-spine work
Banded hip series
General stretching
Goblet squats
BSS

Deads
Warm ups - 135x5 225x3 275x3
Work sets - 320x3 365x3 410x5 (pr)
Deficit - 315x3
Paused - 315x3,3

Leg ext - 160x4x12

Leg curls - 110x4x10

Notes
Short lift today. Gonna be hitting 4 days in a row, nice PR for 5 reps on 410 a couple in the tank too, I'm actually starting to feel some quads off the floor, which is speeding up the bottom end. That's all I got!
 
Nice PR man.
 
Nice pulls! 2/3 seems like best case in my travels lol.
 
Thanks guys!

Cycle 4 week 2 day D

Warm-ups
Hangs
T-spine mobility
Band pull-a-parts
Lat warm-up
General stretching

OHP
Warm-up - barx12
Work sets - 100x5 115x5 135x11
Down sets - 100x3x5 (all SS w/ 12 pull ups)

Pendlays
135x8 185x6,6

Lateral raises (all SS w/ 12 pull-a-parts)
15x3x12

Notes
Nice lift today. Still kept the volume low though. Did the raises light and with a slight hold at the top, nice pump work. I think 135x11 matches my PR.
 
STrong OHP reppin Capo!
 
Cycle 4 week 3 day A

Warm-ups
Foam roll
Banded hip series
Single leg deads
BSS
General stretching

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 275x5 315x3 350x3
Down sets - 275x3,3

RDL
185x3x8

BB walking lunges
50x 2 laps 70x 2 laps

Swiss pike SS w/ roll out
Both 2x10

Machine crunch
3x10

Notes
Good lift today, made up for those shyt squats last week. I think I've hit 350 for 5 but ill take 3, weight felt pretty heavy. Did the second set of 70# lunges with front rack, shoulders were tired of back rack lol. Lunges werent bad though, 50 and 70 felt about the same, was feeling it in my glutes pretty good. Bench tomorrow.
 
Inb4 your glutes are sore from those lunges....

I like them but hate them all at once. :lol:

Nice lift and playing it smart on the Squats.
 
Looked like a fun one man. Nice work.
 
Nice work Capo! Looks like I need to get on the lunge train next
 
Cycle 4 week 3 day B

Warm-ups
Foam roll
Lax ball
Banded hip series
Hangs
Lat warm-up
Band pull-a-parts
Curls

Bench
Warm-ups - 135x5,5 185x3
Work sets - 195x5 220x3 250x3
Down sets - 195x3,3,3 (all SS w/ NG pull upsx12)

HS bench (SS w/ DB rows 100x8 )
1pps x15 1.5x12 2 x8
Drop set
2.5x5 1.5x5 1x5

EZ bar skull crushers
15 lb per side x10,10,10

SS w/

DB curls
30x8 40x8 25x12

HS supinated pull down
1 pps x15 2 pps x10
Drop set
3 pps x6 2 pps x 6 1 pps x10

Notes
Decent lift today. Took forever to get on a bench.. Wanted to get 4 on 250, probably should of got a spot/liftoff, it was there. Matches PR. I'm okay with 3 though, lower body is pretty fried and I just hit OHP 48 hours ago. Just did some machine work with drop sets, normally don't do any machine work, but the gym was pretty packed, so did what I could.
 
Nice supersets man. My kind of lifting.
 
Nothing wrong with leaving a rep, or better yet a "man I wonder what I could really do!?" In the tank. Nice work capo
 
liftandswim said:
Your patience is something to be admired, man. Keep grinding
Click to expand...

Thanks man, everything isn't always all sunshine and roses.

Cycle 4 week 3 day C

Warm-ups
Banded hip series
Lax ball
Foam roll
General stretching
Hip mob

Deadlifts
Warm-ups - 135x5 225x3 315x3 (did BSS and single leg deads between sets)
Work sets - 340x5 385x3 430x4 (PR)
Down sets - 340x3x2 (all SS with stationary lunges 90x6)

Leg curls
95x4x12

Leg exts
175x4x10

Planks / ab wheel
2 sets of 1 min / 2 sets of 12 reps

Notes
Great lift today, deads are really coming around. Did some more heavy (for me of course) lunges, felt real good. Hitting some BSS and single leg deads during warm-ups really got my hips feeling good and loose. When I was peaking last year I hit 425x3 and 435x3, that was also with leaving the gym everyday feeling like I got hit by a truck. I felt real good after my 430 deads. Better hip positioning / back angle is helping me a lot. Beltless everything besides 430.
 
Duramaxhd said:
Got u beat I was 228 this morning lol 8lbs gain over the weekend

Nice work today
Click to expand...

Yeah beat me there man, haha. I got some more leftovers for today, plus at work we are getting pizza, so ill be doing okay tomorrow lol.

But just trying to get on your level bud!
 
Solid lifting Capo. Hope my pulls maintain like that when I drop a few #.

Pulling Beltless sucks....
 
Yeah I need to record stuff again. Got away from that, not really sure why.

But deads aren't drastically affected by changes in body weight like the other big lifts are.
 
Cycle 4 week 3 day D

Warm-ups
Hangs
Lat warm-up
Curls
Light cleans
Band pull-a-parts

OHP
Warm-up - 95x5
Work sets - 105x8 125x5 145x10 (PR)
Down sets - 105x6,6,6 (all SS w/ chins x 12)

Incline bench
135x5 185x3 205x3,3,3 155x10

Lat pull downs
100x8 120x8 140x8 160x8,8,8

Lateral raises
20x12,12,12

DB Shrugs
80x12 100x12

Rower
1000m

Notes
Good lift to end the cycle. Cleaned the weight in place again today, that feels a lot better now then just unracking it does. Feels like it sets my shoulders a bit better. Besides that just some volume work. Was dead by the time I got to the rower, a real slow 1000m. Deload week starts thurs.
 
Awesome OHP pr Capo.
 
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