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

hams are overrated for squats and deadlifts in my eyes.. and glutes rule all. lol.

nice video there though guys.
 
Cycle 7 week 2 day B

Warm-ups
Hangs
Banded shoulder mobility
Broom stick work
Lat warm up
Curls

Bench press
Warm-ups - barx10 95x8 135x5 175x3
Work sets - 195x3 220x3 250x3
Down sets - 225x3,3 195x8 (CG) (all ss w DB row 75x10)

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250

Supinated pull down
140x8 160x8 180x8

SS w/

Incline fly / press
35x3x8

EZ bar Skull crushers / hammer curls
+25 each side x3x8 / 30x8 35x8 40x8

Tricep push down / HS high row
50x3x12 / 60x3x10

BB curl / push ups
60x3x10 / 3x20

Notes
Pretty good lift today, 250 wasn't bad. Wasn't my tightest benching, a little wobbly. 225 triples were a lot better, pretty quick reps. Then just a bunch of volume stuff.
 
Nice benching, brother. Looks like you might've rushed the descent a little on the 3rd rep and it took you out of the groove. I do it too though so no worries.
 
Nice benching man.
 
Hey Capo, you ever thought of throwing some wraps on just to feel heavier weights in the squat? I'm not saying you need them, just a thought as Mike T is a fan even for raw squatters because you overload in your groove feeling the entirety of the weight through the entire ROM. Anywho, very squats and benches sir
 
Probably not a bad idea. Just don't have any wraps. But thanks bud!

Tonight will be both deads and OHP. Missed yesterday's workout, so want to make up for that. Will just reduce accessory work.
 
Cycle 7 week 2 day C&D

Warm-ups
Hangs
Lat warm up
General stretching
Airplanes
Cleans

OHP
Warm-up - bar x10 95x5
Work sets - 105x5 125x5 145x5
Down sets - 105x3x5 (ss w/ T-bar rows x10)

Deads
Warm-ups - 135x5 225x5 275x3 315x3
Work sets - 340x3 385x3 435x3
Down set - 315x3

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435x3

Pin squats
135x5,5 225x3 275x3 185x6,6

Incline bench
135x8 155x8 165x8 135x8,8

Notes
Pretty good lift today. Focused on doing the main compound movements and just moving decent weight. Everything felt great despite not doing a bunch of warm up work. I feel like if I can get better at pin squats it will have a good transfer to my regular squat, probably something I'm going to do for a while on deadlift day.
 
Your deads were pretty fast too, bro.
 
Cycle 7 week 3 day C

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

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 365x5 415x3 460x1
Max attempt - 495xF
Down sets - 315x7,7,7

Pin squats
135x5 185x5 205x5 225x5 185x8

Ham curls
130x3x8

Crunch machine
10x15 20x15,15

Back ext
3x15

Notes
Decent lift, not happy with failing but it happens. Biceps were killing me today, chasing my gf's nieces around the monkey bars didn't help that at all. Did some curls between sets, no real weakness. Today was supposed to be squat day but rack was being used.
 
Still a strong deadlift, brother.
 
Thanks bros!

Cycle 7 week 3 day B

Warm-ups
Hangs
Banded shoulder work
Triceps push down
Biceps curls
Lat warm up

Bench
Warm-ups - barx12 95x10 135x8 175x5
Work sets - 205x5 235x3 260x1
Down sets - 235x3 205x3,3 (ss w/ 12 pull ups)

Pull downs / straight bar push down
140x6 160x6 180x6 120x8 / 50x12 60x10 70x10 50x12

HS bench / BB curl
1 pps x20,20,15 / 70x8 80x8 60x12

Notes
Good lift today, 260 wasn't bad really. Probably doublable. New word. That's 5 lbs short of my all time best too. Still some arm pain today. Didn't really interfere at all with my benching. Nice heavy accessory work, feeling good. Weighed 207 this am.
 
Say doublable out loud without smiling. It's impossible.

Keep grinding, man. Really admire the dedication knowing how difficult work is for you
 
I think it's quatriplable, to be honest.
 
Haha thanks guys! Yeah work can be a chore sometimes. Life won't be Like this forever though. Right now it's just this arm pain, feels real bad tonight.
 
Hopefully it's only temporary. It seems like arms are a nuisance for all of us.
 
Cycle 7 week 3 day A

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

Squats
Warm-ups - 135x5 185x5 225x5 275x3
Work sets - 300x5 340x3 380x1

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300
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340
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380

Paused front squats
135x5 185x3x5

RDLs
135x5 185x5 225x5 265x5 295x5

Leg ext
145x5x12

Notes
Pretty good lift today. Still some what fatigued from deadlift day and 5 hours of sleep. Just got to thinking too much on 380, stood there with the weight forever. My 300 set was some of my best squatting in a while. Felt like I was getting the elbows under the bar a bit better especially out of the hole. Fronts were a cake walk, ham to calve pause. One tip on fronts is to get the bar behind the front delts, I see guys setting it right on the delts and any amount of weight brings them way forward. Heaviest I've went on RDLs in a while, felt good. And weight this am was 205.
 
Just call it a pause squat!

They were fast lead-ups. Nice work man.
 
Cycle 7 week 3 day D

Warm-ups
Banded shoulder mobility
Broom stick work
General stretching
Cleans

OHP
Warm-ups - barx12 95x8
Work sets - 115x8 135x5 155x3
Down sets - 135x5 115x8 (ss w/ pendlay row 185x6)
Klokov press - 95x5,5 (w/ pendlay rows 185x6)

Incline bench
135x6 155x6 175x6 150x6,6

V bar pull downs / lateral raises
120x3x10 / 20x3x10

Reverse flies (rear delt)
100x3x10

Notes
Pretty good lift to finish the cycle off. Pretty low intensity, 4 days in a row so figured I wouldn't try to kill myself. Klokovs felt good, had to get tight as **** to get it moving off the traps, a different feel for sure. More of the same with everything else today. Gonna be working inclines for the next couple cycles, working up to RPE 8 at whatever rep range then hitting some drops. Seeing if I can get the bench press moving. Taking 10% off my squat working max for the next cycle dropping from 400 to 360, need more volume/practice with those. Weight today was 205 again. Will begin to increase my calorie intake soon.
 
Nice work man, and strong OHP.

I'm with you on the Klokov's. That first rep is the hardest and usually the slowest. I wonder what's it going to feel like as the weight moves up and we have larger plates coming down on our traps. lol
 
RegisterJr said:
Nice work man, and strong OHP.

I'm with you on the Klokov's. That first rep is the hardest and usually the slowest. I wonder what's it going to feel like as the weight moves up and we have larger plates coming down on our traps. lol
Click to expand...

Thanks man! Yeah I've done em a couple times before nothing over like 115 though I think. Yeah I try not to drop the weight on my traps really, take it down kinda slow. I couldn't imagine doing these as heavy as Klokov him self does haha. Well he also snatches what I deadlift...
 
Cycle 8 week 1 day A

Warm-ups
Banded hip series
Hip mob
General stretching
Air planes / bss

Squats
Warm-ups - 135x5 185x5
Work sets - 235x5 270x5 305x5,5
Down sets - 265x5,5

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1st 305
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2nd 305

Front squats
Paused - 135x5 175x5 195x5 205x5
Pump - 165x8

RDLs
135x5 185x5 225x5 275x5 315x5

BSS
60x2x10

Machine crunch / back ext
+20x12 +30x10,10 / 3x12

Notes
Good lift today. 305 made for some pretty quick reps. Did 2 sets rather then 1 amrap set, want to keep the reps clean. Pretty good squat volume. Belt less on everything besides 305. Fronts are feeling real good, keeping the feet real narrow. Just pounding at the quads.
 
Squats moved fast.
 
Cycle 8 week 1 day B

Warm-ups
T-spine work
Shoulder mob
Lat warm up
Triceps push downs
Curls
General stretching

Bench
Warm-ups - barx10 95x8 135x6 155x5
Work sets - 185x5 210x5 240x3.. 225x3

Feet up bench / NG pull down
135x8 155x8 165x8 / 120x10 140x10,10

Skull crushers / DB curl
+25s x8 +30s x6,6 / 30x8 35x8 40x8

Pec deck
3x8-10

DB rows
80x3x10

BB curl / tricep push down
50x20,15 / 40x25 50x20

BB rows
135x15,12

Notes
Pretty blah day. Had some shoulder / elbow pain, not sure where that came from. Thought I could crush it with warm up work, but no deal there. Just didn't feel right at 240 so racked it. From there it was just pissed off at myself work lol. So a little bit of everything. Hit everything from a couple different angles, nice pump, only positive.
 
Got the itch to buy a mountain bike yesterday. Well, I've had the itch, but I finally scratched it. Picked it up today, just did a little over 20 miles, pretty flat ground. Not bad,
 
capo180 said:
Got the itch to buy a mountain bike yesterday. Well, I've had the itch, but I finally scratched it. Picked it up today, just did a little over 20 miles, pretty flat ground. Not bad,
Click to expand...

Shiiiit of course it was flat ground. If you found a hill in Ohio, you'd get to name it, too. It would be some Lewis and Clark shyt.
 
herderdude said:
Shiiiit of course it was flat ground. If you found a hill in Ohio, you'd get to name it, too. It would be some Lewis and Clark shyt.
Click to expand...

Lmao
 
herderdude said:
Shiiiit of course it was flat ground. If you found a hill in Ohio, you'd get to name it, too. It would be some Lewis and Clark shyt.
Click to expand...

Haha true story man. The metroparks around cleveland got some hills but besides that we are dam near Kansas flat lol.
 
Cycle 8 week 1 day C

Warm-ups
Banded hip series
Hip mob
General stretching
BSS / air planes

Deads
Warm-ups - 135x5 185x5 225x5 275x5
Work sets - 320x5 370x5 420x5
Down sets - 315x5,5,5

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420

Pin squats
135x6 185x6 225x6

Good mornings
135x10 185x8,8

Leg press
4 pps x12,12 3 pps x15 2 pps x25

Machine crunch
4x12-15

Notes
Decent day today, a little tightness all over the lower body. Couldn't quite get into position. Weight still moved pretty well. Pretty easy accessory work. Got a good quad pump going.
 
Strong pulling man. Got that volume in too. Nice.
 
liftandswim said:
Nice session. How you like the pin squats? Have still yet to give them a try
Click to expand...

They are a pain, takes out whatever stretch reflex your hams can produce. Hopefully it will benefit me with more explosive strength from the bottom thru the midrange of my squat.
 
Cycle 8 week 1 day D

Warm-up
General stretching
Lat warm up
Biceps curl
Cleans / snatches

OHP
Warm-up - barx15
Work sets - 100x8 120x8 140x8
Down sets - 115x3x8 (SS w DB rows - 75x12)

Incline bench
135x4 155x4 175x4 195x4 165x4 (paused)

Supinated pull down
140x3x8

Klokov press
65x6 75x6 85x6 95x6 105x6

Lateral raise
20x10 25x10 30x7 drop 20x8 drop 12.5 x10

Band pull-a-parts
105 total reps (1x25 4x20)

Notes
Great lift today. Over head work felt real good, cleaning the weight into place here, feels like it gets me tighter and puts the shoulders in a better position. Kept a couple in the tank on 140, focusing on total volume here. 195x4 is probably about a 7.5 RPE. Used my wrist wraps on klokovs and a false grip, cause even at light weights the wide grip kills my wrists. 105 didn't feel bad. For sure got more in the tank there. Weight this am was 207, just want that to continue trending upwards slowly, strength is sure to follow.
 
Strong overhead work man. Surprised you still had that much left for Klokovs
 
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