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

Great log!
 
Haha thanks for checking it out!

Deload/volume OHP day

Warm-ups
Lax ball work
Foam roll
Banded shoulder mob
Band pull-a-parts
Hangs
Lat warm-up

OHP
Barx10 95x8 115x8
135x6,6 115x6,6

NG pull downs
120x8 140x8 160x8
180x2x8 140x2x8

Laterals / front raises
Both 20x4x8

DB curls / tricep push downs
25x10 30x10 35x10 25x10 / 70x4x10

Hammer strength MTS high row
50x12 60x12,10

Band pull-a-parts
20,20,20

Notes
Good lift today. Weight was 207 this morning. 2 more nights as work then 13 days off. Can't wait! Cavs won too, if lebron can pull this off, it will be crazy. The city might explode.
 
Strong OHP'ing man.
 
Deload deads

Warm-ups
Lax ball
Foam roll
Banded hip series
Mob work
Hangs
BSS lunges airplanes

Deads
135x5 225x5 315x3 345x4x4

RDL
135x8 185x3x8

Leg press
4 pps x4x12

BSS
+60 x8,10,10

Machine crunch
110x4x12

DB farmer walk
100s x2 laps

Notes
Good lift today. Used just over 70% of my belted max and hit some volume with it. All belt less, last set about 8.5 RPE. Then just normal volume on everything else. Weight was 206 this am.
 
Wouldn't 70% or an 8,5 RPE be a little much for a deload?

Just curious because I can't seem to get a deload right. That's why I just don't do them. :)

Thanks for reminding me I don't crunch enough.
 
RegisterJr said:
Wouldn't 70% or an 8,5 RPE be a little much for a deload?

Just curious because I can't seem to get a deload right. That's why I just don't do them. :)

Thanks for reminding me I don't crunch enough.
Click to expand...

That's up for debate I guess. Really this deload is kind of different I'm taking next week off anyways so I'll get my rest there. But really I'm just taking weight off the bar, and doing something that I don't feel destroyed from the next day, but is still useful in the long run. It's also on the low end of prilepins chart volume.
 
Volume bench

Warm-ups
Shoulder mob
Hangs
Lat warm-up
Curls
Band pull-a-parts

Bench press
Barx10 95x8 135x8 185x5 215x3x6

Feet up CGBP
155x8,8

Pendlays
135x6 185x3x6

DB incline / sup grip pull down
55x10 65x10,10 / 120x8 140x8,8

Rope push down / hammer curl / face pull
50x3x10 / 30x3x10 / 50x3x10

Notes
Decent day today. Bench was okay, hit what I wanted too. Prilepins chart based. Everything else was just easy pump work.
 
Volume squats

Warm-ups
Lax ball
Ankle band work
Banded hip series
Hip mob
General stretching
BSS / lunge / airplanes

Squats
135x5 185x5 225x5
255x5x4

Good mornings
135x10 155x10 175x10,10

BSS
70x3x12

Walking lunge
100 x 1 lap (~18 reps per leg)

Calve raise on smith
1 pps x15 2x2x15

Machine crunch
130x10,10 110x12,12

Back ext
3x12

Notes
Pretty good lift today. Fairly light squats, just under 70% of my last belted single (370). Left ankle or Achilles has been bothering me for the past couple days. Not really sure why. Hit it with some band work yesterday and today. Didn't really feel it while working out, had a little click to it while doing some of my band work though. See what this week off does for it.

Body weight has been a consistent 206 the past few days.
 
Nice work the last two days man. You notice any help with the leg lifted BP?
 
RegisterJr said:
Nice work the last two days man. You notice any help with the leg lifted BP?
Click to expand...

As far as strength goes not really. I haven't done anything challenging on it yet though. I'll begin to work up weights with it next cycle. It does give me a mean pump in the pecs, and burns the triceps good too, so it's decent accessory work.
 
How're things?
 
capo180 said:
Everything is great man. Just got back from vacation, be back in the gym tomorrow.
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Welcome back man! I forgot if you mentioned a vacation. Hope it was awesome.
 
RegisterJr said:
Welcome back man! I forgot if you mentioned a vacation. Hope it was awesome.
Click to expand...

Thanks man yeah it was great, I went to myrtle beach, so it was hot as hell. Like 95 everyday. But nice to take a trip and take time off work.

Cycle 7 week 1 day A

Warm-ups
Lax ball
Foam roll
Hip mob
Gen stretching
Air planes / BSS

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 260x5 300x5 340x5 (recent PR)
Down set - 260x5
Pins - 225x4,4

RDLs
135x12 185x3x10

Leg ext
130x4x12

Planks / side planks
2 sets

Rev crunch
2x12

Decline crunch
3x12

Rolled the back

Notes
Great lift for 2 weeks off anything heavy. First rep on 340 brought me pretty far forward. But reset and hit em all pretty good. Last rep was a bit of a grind but I'll take it. Confidence is going up on squats.
 
Good to see u back man sounds like u had a good time. Hope to get over your way soon to the point and ride some coasters
 
Duramaxhd said:
Good to see u back man sounds like u had a good time. Hope to get over your way soon to the point and ride some coasters
Click to expand...

Thanks bud. Yeah I'll for sure get there this summer. They got a new coaster, so there's no way I won't get there haha.
 
Cycle 7 week 1 day B

Warm-ups
Banded hip work
Foam roll
Hangs
T-spine work
Banded shoulder mob
Lat warm-up
Curls / pull-a-parts

Bench
Warm-ups - 95x12 135x8,6
Work sets - 175x5 205x5 235x5
Down sets - 175x8,8,6 (wide - thumb away from smooth - index on smooth)

Pull downs
140x5x10

Rope tricep ext / DB curl
60x8,8 40x15 / 30x8 35x8 20x15

Pec deck / rev pec deck (rear delt)
3x10 / 3x10

Notes
Decent day. Didn't sleep well, 4-5 hours max. Quads / low back both feeling pretty rocked. I guess you could say I miss groved my 4th rep on 235, reset and hit the fifth pushing through my usual sticking point. I gotta keep the cue to "pull the bar apart" locked in my head. I think that will help my top end a bit. I did video the reps but deleted it after watching, couldn't see anything, useless.
 
Nice upper, capo.
 
Woke up today weighing 202, after weighing 208 yesterday. Work last night was real bad, probably caught a case of heat exhaustion.
 
Beer, FTW
 
Cycle 7 week 1 day C

Warm-ups
Lax ball
Foam roll
Banded hip series
Hangs
BSS / air planes

Deads
Warm-ups - 135x5 225x5 275x5
Work sets - 315x5 365x5 415x5
Down sets - 315x5,5,5

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415x5

BSS / ab machine
3x15 / +10x15 +20x12,12

Roman chair / leg press
15,15 / 4pps x12,12

Calf raise
2 pps x20,20

Notes
Pretty good lift today. Weight was 204 this am. Felt about 80% or so. Wore out pretty fast though. About RPE 8 or so on that 415, then dropped to 315 and hit beltless 5 repeats till about RPE 8. All the reps felt real good. From there just real easy work. OHP tomorrow.
 
Nice deadlifting man.

1, do you notice any benefit to foam rolling pre deads?

2, you have the link to the banded hip series?
 
RegisterJr said:
Nice deadlifting man.

1, do you notice any benefit to foam rolling pre deads?

2, you have the link to the banded hip series?
Click to expand...

1. I just roll out the back and stretch the T-spine on the roller. Just gets all that loose. It's something that I've done for a long time, so really I don't know how it feels to not roll lol if that makes sense.

2. Here you go bud.

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Thanks man.

You do 15 or so reps of each of those?
 
RegisterJr said:
Thanks man.

You do 15 or so reps of each of those?
Click to expand...

Yes sir, more or less. Leaves the hips feeling pretty good. It's also something that doesn't take much time. For squats and deads I always do it, and sometimes for bench if my hips are real tight.
 
capo180 said:
Yes sir, more or less. Leaves the hips feeling pretty good. It's also something that doesn't take much time. For squats and deads I always do it, and sometimes for bench if my hips are real tight.
Click to expand...

Gonna try these tomorrow. Thanks man.
 
Cycle 7 week 1 day D

Warm-up
Hangs
Banded shoulder work
Lat warm up
Cleans

OHP
Warm-up barx12
Work sets - 95x8 115x8 135x8,8

Lat pull down narrow grip
120x8 140x8 160x8 120x8,8

HS bench short rest
1 pps x4x12

HS high row
3x10

Tri ext / hammers
60x12 70x10,10 / 25x12 30x10 35x8

Behind head Tri ext / bb curl
40x12,12,12 / 50x8,8,8

Notes
Good little pump fest. Nothing to heavy. Weight up to 206 this morning. Felt real good waking up. Ate about 4000 calls yesterday. Doing behind the head extensions really stretching the tricep, a good finishing move if nothing else.
 
I loved the hip series man. Thanks.

Nice OHPing man.
 
Cycle 7 week 2 day A

Warm-ups
Lax ball
Banded hip series
Hip mob
General stretching
BSS / airplanes

Squats
Warm-ups - 135x6 185x5 225x5 255x3
Work sets - 280x3 320x3 360x2

Invalid Link Removed
320
Invalid Link Removed
360

Front squats
135x5185x5 195x5 205x5 175x2x5

RDL
135x6 185x6 225x6 255x6 205x2x6

Planks
45 s on 60 s off x 4 rounds

Walking lunge
60x18 reps

BSS
15 reps

Notes
Squats were tough today. Then just did some front squats didn't feel bad. Sat on my calves, nice narrow stance. 205 was RPE 8 or so. Worked RDLs a little heavier today, 255 was about an 8 as well.
 
Nice squatting man. It wasn't long ago that 355 for a single was tough, right?
 
capo180 said:
Yeah I'm still stuck in the same range as I was late last year. Which is pretty frustrating. Making slight progress here and there, but nothing absolute.
Click to expand...

Do you think it's technique or do you flat out need to get stronger? Likely a mixture of both, bur still like to hear your thoughts.
 
liftandswim said:
Do you think it's technique or do you flat out need to get stronger? Likely a mixture of both, bur still like to hear your thoughts.
Click to expand...

Idk probably a mixture. Bringing back front squats will help me figure that out. I haven't done any heavy quad dominant accessory work, and that's a mistake. Might back off the working weights on squats too, intensities have gotten pretty high.
 
Personally, I've been loving the 8-10 rep AMRAPS. That has helped a lot. I think the quad work is important, too. Greg Knuckols argues that you want your squat to be all quad, no ham.

Pizza helps, also.
 
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I know what article and video you're referring to. What I'm saying is, that is not the take home point.

The point is the hamstrings are overrated. And your technique should reflect that. Weak hamstrings will still be a problem though.
 
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