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

Cycle 6 week 1 day B

Warm up
Hangs
T-spine
Pull ups
Face pulls
Curls

Bench press
Warm-ups - barx10 95x8 135x6
Work sets - 175x5 205x5 230x7
Lilly - 185x3x5 (SS w/ neutral pull down 160x8)
Feet up - 135x8,8 (NG pull down 160x8)

Curls / tricep
4x8-12 each

Rows
135x22

Good short lift, about 45 min from walking in the gym to walkin out. Not much rest.
 
Cycle 6 week 1 day A

Warm-up
Air planes
Lunges
BSS
Gen stretching

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 255x5 295x5 335x3
Pauses - 225x5
Volume - 185x3x8

Machine crunch
3x12-15

RDL
135x25,20

Notes
Blah on squats again. I was so aggressive on 295, but I just lost that on 335. Just need to spend more time under the bar I think.
 
Cycle 6 week 1 day D

Warm-ups
T-spine work
Hangs
Broomstick work
Band pull-a-parts
Lat warm-up
Cleans/rows

OHP
Warm-up 50x12
Work sets - 95x8 115x8 135x12 (PR)
Down sets - 95x2x8 (SS w/ pull ups x8)

Incline bench press
Pause 3 count - 135x6 155x5 175x5
Pump work - 135x15

Cable low row
140x10 160x10 180x10 140x12

DB laterals / DB shrugs
20x10 / 80x10
25x10 / 90x10
15x15 / 65x15

Rower
5 rounds of 500 m / 1 min rest
Avg 1:56 /500 m

Notes
I am off work today, so i spent a little more time in the gym. Everything was relatively light. Pretty good upper body pump. Dropped cals to about 2500 as of yesterday, just cleaning up the diet a bit. Should cut about 1 lb a week or so there. Will get my weight tomorrow.
 
Strong OHP PR Capo.
 
Cycle 6 week 1 day C

Warm-ups
Banded hip series
Glute / hip mob
Banded GMs
General stretching
Lunges w/ empty bar
BSS

Deads
Warm-ups - 135x5 225x5 275x3
Work sets - 305x5 355x5 405x6
Down sets - 315x5 225x8

Front squats
135x8 155x8 175x8

BB BSS / DB swings
60x10,12,12 / 50x3x12

Back ext / machine crunch
BWx12 +40x8,8 / +20x3x10

Notes
Deads went well, felt light, belt was too loose today. Realized that on 355 but said F it. 405 was moving real well. Easily 2 in the tank. Just didn't have the support so I left em. Tried low bar squats after my fronts, with 185, felt strange. Might start to do some box squatting on dead lift day just to learn em. Doing split squats supersetted with swings is like running 100 yard sprints lol, I actually got a cramp in my abs after my last set.
 
It's crazy how fast swings get the heart rate up if you're really pushing them hard. I once tried to superset them with light trap bar deads awhile back and gave up after the first round lol.

Sucks about the belt, guess that's one downside to a lever. Still great work on the day
 
Haha yeah no way I could do em with deads. This is semi heavy for me on BSS. I don't know why the belt didn't fit, I was 208 this morning. Probably same weight as last time I hit deads. Oh well. Ill take 6 @ 405.
 
Nice session Capo, especially with a loose belt.

It really doesn't take long to adjust, Lift. I keep a thumb sized flat head in my gym bag just in case.
 
Cycle 6 week 2 day B

Warm-ups
T-spine work
1st rib mob
Shoulder mob
Hangs
Lat warm-up
Curls

Bench press
Warm-ups - barx10 95x8 135x6 165x3
Work sets - 190x3 215x3 245x4
Down sets - 190x8,8 SS NG pull downs - 140x8 160x8
Feet up CG - 135x10,10 SS NG pull downs - 160x8,8

Invalid Link Removed 215
Invalid Link Removed 245

Tricep ext / DB rows
60x10,10 40x16 / 75x10,10 50x16

Chest flies / DB curls
130x10 145x10 / 30x8,8

Pendlays / band pull-a-parts
135x15,12 / 15,12

Notes
Pretty good day, did some band work on the shoulders for the first time in a while, that felt great. Matched my PR on 245. Posted up my 215 vid too. On 215 I looked a bit tighter I think. I took an extra breath before I set up, which kinda locked me in.
 
Our benches look very similar, man. I think. Easy as fuk to mid range (pause or not) then slow goin'

How you like the feet up CG?
 
liftandswim said:
Our benches look very similar, man. I think. Easy as fuk to mid range (pause or not) then slow goin'

How you like the feet up CG?
Click to expand...

Yeah I feel that, man. It's always a fight thru that mid range. The feet up is just for a different feel really. I've done em paused, Lilly style, and CG. Just trying to develop some type of upper body strength lol.
 
Pressing looked smooth man. That extra rep will be there soon
 
RegisterJr said:
Me, too. :(
Click to expand...

Ahh your hitting crazy PRs on everything else though man!

Cycle 6 week 2 day A

Warm-ups
Banded hip series
Lax ball
Foam roll
Hip mobility
Hip thrusts
Lunges / split squats

Squats
Warm-ups - 135x6 185x3 225x3 245x3
Work sets - 275x3 315x3 350x3
Down sets - 255x6,6 205x10

Invalid Link Removed
350

Good mornings
135x10 185x3x8

Lunges
80 x8 90x6 50x10

Crunch bench thingy (fuk if I know lol)
BW x 12 +25 plate x8 drop plate x12

Cable crunch
3x12

Planks
30 sec on / 30 sec off
6 rounds

DB side bends
45x12,12

Notes
First good squat day in a while. Regained some confidence for sure. Just had to stop with the sandy vag attitude and man up really. Impressed my self with my down sets too. Weighed 207 this am, despite the late night cookies at work and the pre bed PB spoon fulls, but being up for 20 hours I think requires a bit more cals then the normal 16 or so does. Just got some trutein and C4 in the mail. The new assault is decent, for the price id rather get nitramine. A huge fan of that stuff, probably the best pre that I've taken since the amphetamine craze days lol.
 
Squats were moving fast man. I hate it when I lose air coming up. lol
 
Thanks guys, yeah I lost some tightness on that last rep. You can see it when the hips shoot back. But I'm happy with my performance today. Just gotta keep it rolling.
 
Cycle 6 week 2 day D

Warm-ups
Hangs
Lat warm-up
Shoulder mob

OHP
Warm-ups - bAr x10 95x6
Work sets - 105x5 125x5 145x8
Down sets - 105x3x6 SS w/ bb rows 135x10

DB incline / sup. pull down
70x3x8 50x16 / 140x3x8 100x16

Lateral raises
25x3x8 drop last set 15x8 10x8

Face pulls
3x12

Curls, tris, pull a parts to finish

Notes
Unplanned lift today. Just went in and knocked it out pretty quick. Have a good Memorial Day bros! Be safe.
 
Cycle 6 week 2 day C

Warm-ups
Lax ball
Banded hip series
Hip mob
Glute mob
Hangs
Lunges
BSS

Deads
Warm-ups - 135x6 225x3 295x3
Work sets - 335x3 380x3 425x4 (PR)
Down sets - 335x3 245x3x6

Leg press
3 pps x3x12

BB lunge
100x8,6

Decline sit ups / BB BSS
3x12 20 / 60x10 80x10 90x10 70x15

Back exts
BW x12 +40x6 drop x6 +40x6 drop x6

Machine crunch
+20x12 +25x12,12
SS w/
DB side bends
50x10 55x10,10

Notes
Nice tough workout today. A little hungover this morning, but still a pretty strong lift. 425 was kinda rough, expected it to move a little better but still beat my old 425 pr by a rep.
 
Nice OHP reppage and awesome DL Pr! Good on ya not letting yesterday's festivities derail your progress.
 
500 for crying out loud! Lol. Nice job today dude.
 
Cycle 6 week 3 day B

Warm-ups
Lax ball
Foam roll
T-spine work
Hangs
Chins
Shoulder mob
Curls

Bench
Warm-ups - barx10 95x8 135x5 155x5 185x3
Work sets - 205x5 230x3 255x2
Down sets - 225x5 205x5,5 SS w/ seated rows 145x10
Feet up Lilly - 155x6,6,6 SS w/ BB row 155x10
21's (7 CG, 7 thumb from smooth, 7 pinky on ring) feet up - 135x1

DB row / tricep push down
70x10 75x10 80x10 90x8 / 60x10 50x10,10,8

NG upper row
85x10 100x10 120x8

DB curls
4x8-10

Band pull-a-parts
50 total reps

Notes
Pretty good day, got a spotter on bench today. Not the greatest idea. I told him I wanted a triple, and he grabs the bar at the top of the 2nd rep and started pulling it towards the rack... So just racked it. But whatever. Dropped from there and hit some volume. 21's aren't like doing curls, all full range benching just different grips. Burnt my triceps up pretty good. Weight was 206 this morning. Squats Friday.
 
You gotta be adamant about not touching the bar. That sucks. Solid volume anyhow.
 
Cycle 6 week 3 day A

Warm-ups
Banded hip series
Lax ball
Hip mob
General stretching
BSS
Air planes
Lunges

Squats
Warm-ups - 135x5 185x5 225x5 275x3
Work sets - 290x5 330x3 370x1
Down sets 295x3,3 225x8

Invalid Link Removed
330x3

Invalid Link Removed
370x1

RDLs
135x12 185x10 205x8,8

Duffin rows
205x12

Traveling lunges
70x18 reps 90x18 reps woof

Back exts
12,12,12

Leg exts
20,20

Ab work

Notes
Alright! Great day. Squats felt real good today. 370 is a gun to the head double. I was thinking about it too. Doing those rows after RDLs really tore up the PC. Wanted to do a little more accessory work, but I was pretty wiped out.

Took my first serving of vanilla bean trutein today, with 12 oz milk and some PB. It's pretty good. A lot bigger scoop size then ON whey. Makes a thicker tastier shake though.

Weight was 207 this am.
 
capo180 said:
Feeling like I'm getting back into squatting now. I think my weakness is more mental than physical.
Click to expand...

Definitely. It's easy to freak out on squats when I rep feels slow.

I like how you said gun to the head double lol. I always use that phrase. Well if I had a gun to my head I could've done...insert whatever
 
Yeah something heavy always feels slow. But for me this 370 looked pretty good, and moved better then I expected honestly.
 
capo180 said:
Feeling like I'm getting back into squatting now. I think my weakness is more mental than physical.
Click to expand...

Nice work man! I knew you only did one, but watching the Vito when you turned of and looked at the weights I was like, "yeah, do it!". lol
 
Cycle 6 week 3 day D

Warm-ups
Hangs
Shoulder mob
Lat warm up

OHP
Warm-ups - bar x12 95x2x6
Work sets - 115x8 135x5 155x4

DB OHP / pull down
55x4x12 / 140x4x8

Rows
135x10 185x3x6 185x6 pendlay

Laterals
20x3x12

Rope tricep push down / face pull
4x8-12 each

Notes
OHP felt like poop today.. Just never got in a good grove. 115 felt heavy. Did some seated presses after to get volume in. Just the usual for everything else
 
Capo u said u work in a steel plant I salute u brother this place I'm working is by far the dirtiest place I have ever seen
 
I have OHP and back tomorrow, and I can already tell it'll be poop too. :(

Nice work man!
 
Don't say that Reg, you gotta keep it positive man. Go and kill it.

But thanks Dmax. What part of the mill are you in? I work in the blast furnace, which is probably the hottest and dirtiest part of the mill.

Cycle 6 week 3 day C

Warm-ups
Lax ball
Foam roll
T-spine work
Banded hip series
Banded ankle work
Hip mob
Lunges /air planes / bss

Deads
Warm-ups - 135x5 225x5 275x3 315x3
Work sets - 350x5 405x3 450x2 (PR)
Down sets - 355x3 325x3

Invalid Link Removed
450x2

Leg press
3 pps x12 4x12 5x10,10 3x25

BSS
60x12 80x12 BWx20

Machine crunch
3x10

Planks / 6 inch

Rower
500 m / 1 min rest
5 rounds ~1:56 avg 500

Notes
Good lift today. 450x2 is a all time PR I bet. 2nd rep wasn't bad at all either, pretty quick. I was just focusing on pushing my feet thru the floor hard off the ground. Aggressive lifting. Easy accessory work. Taking a break from 5/3/1 for the next couple weeks, going on vacation the 13th-20th so the next couple workouts will just be probably volume based
 
Nice work capo..
I'm working by the furnace it's off for the shutdown thou steel scraps and dust everywhere

Have a great time on your vacation
 
Thanks guys. Yeah I was amazed at how fast that second rep was. Taking a big breath in at the top and holding that in helps me a bit.

But yeah, I'm guessing your at Great Lakes. The cast house can be a miserable place in the summer time, basically take the temp outside add 40 degrees and that's the casthouse temp.
 
Solid PR Capo. 450 is heavy **** to be lifting more than once.
 
Thanks reg, it wasn't bad really. My form had gotten some what acceptable on deads. I think I'm going to make some good progress this year for sure.

Bench deload

Warm-ups
Lax ball
Foam roll
General stretching
Banded shoulder mob
Lat warm-up
Band pull-a-parts
Curls

Bench press
Barx10 95x7 135x5 185x5
225x5,5 185x5

Rows
135x10 185x8,8
Duffin style
225x8,6

Incline DB press SS/ pull down
50x3x12 / 160x3x8

Incline fly / sup pull down
30x3x10 / 120x3x10

Tri Push down / hammer curl
60x4x10 / 25x10 30x8 40x8 drop set - 50-30-20x6

Face pulls
50x5x10

Notes
Decent lift today. Just light benching and some volume on everything else. Body weight was 205 this am.
 
I've got some BW you can have.

Nice pressing man.
 
Don't worry man, I'll be back up around 215 or so soon enough. Dropping a couple more pounds I think then working back up heading into August.

Squat deload
135x5 185x5 225x5 275x3 295x3 225x8,8

Good mornings
135x10 185x3x8

Walking lunges 1 lap~15 reps
80x1 lap 90x1 100x1

Leg Exts
3x10

SLDL
135x8 185x8 225x8 275x6

Notes
About died doing 100lb lunges. Quads didn't have much left after that for the exts, so fried the hammies a bit with some stiff leg work. Doesn't look like much volume, but I'm feeling it especially after the deadlift day weds. 207 this am. Cavs killed me last night, I thought that shumpert shot was gonna fall at the buzzer. But no, kyrie gets hurt in OT and we lose.
 
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