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

capo180 said:
Thanks man! Yeah it's all mostly low intensity stuff though, just getting in volume and not killing myself for the time being.
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From the warmups, to presses, to 100 PAPs, I woulda been killed.
 
Cycle 8 week 2 day A

Warm-ups
Banded hip series
Gen stretching
Hip mob
Air planes / BSS / lunges

Squats
Warm-ups - 135x5 185x5 225x4
Work sets - 255x3 285x3 325x3,3

Paused fronts
135x4 165x4 185x4 205x4 225x4 185x4

Rack pulls (couple inches below knees)
185x7 225x7 275x7 315x7 335x7

Ab work

Notes
Nice short little lift today. Working on about 4 hours sleep. Squats felt okay, not as fast as I would normally want tho. Fronts are getting better weekly. Pin pulls over RDL today cause platform was tKen.
 
liftandswim said:
I hate when equipment is taken and I'm just stuck there twiddling my thumbs lol. Good session, man!
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As long as it's not primary work I usually just do something different, but I feel it man. Thanks!

Cycle 8 week 2 day B

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

Bench press
Warm-ups - bar x12 95x8 135x6 175x3
Work sets - 195x3 225x3 250x3
Paused - 205x3,3 SS w: cable row 120x12 140x10
Feet up TnG - 135x12,13 w: cable row 140x10,10

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250x3

Skull crushers / BB curls
+25s x6 30x6 32.5x6 25x6,6 / 70x6 80x6 90x6 70x6,6

BB rows
135x10 155x10 175x10
Duffin style
185x8 205x8 225x6

Machine fly / rear delt
145x10 160x10 175x10 195x10 / 100x10 115x10 130x10 145x10

Push up / DB curl
20,15 / 25x12 20x12

Notes
Great lift today. Pretty much matching my PR with 250, bw was 206 this am. Kinda a rough weekend at work. Got a cake defrosting now, so yeah. Went heavier then I normally do on accessory work, felt real good. Cause of that there is a bunch of little PRs tossed in here and there I'm sure.
 
Nice pressing. Woo hoo, cake!
 
Thanks guys! Had my self a nice big porterhouse and potato for dinner. I would estimate it at 24 oz. washed that down with a couple warsteiners. Now time for some German chocolate cake with some stone ruination (double IPA))!
 
Yum...

Is it your birthday?
 
capo180 said:
Naw just went out to eat with some coworkers to this awesome German steakhouse.
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Sounds like it was awesome man. Shame on you for no food porn.
 
cycle 8 week 1 day C

warm-ups
banded hip series
general stretching
BSS / airplanes

Deads
warm-ups - 135x5 225x5 275x5
work sets - 320x5 370x5 420x5
down sets - 335x5,5,5

pin squats
135x4 185x4 225x4 255x4

lunges
70x8 80x8 90x8 100x8

leg curls
110x10,10 125x8 95x12

notes
Platform taken again, kinda BSed around for a few, then said f it and did deads on the gym floor. Its kinda frowned upon here but whatever. Used the ****ty bar too, pretty much gripless. new word. 320 was slipping haha, chalked for 370 and 420, both moved real well. Just did 335 over/under and felt real good there. been doing 315 for downsets, felt like I needed to up that a bit. will stick with this for a couple rounds, then hopefully up it a bit more. lunges were real easy today, I think next week im going to do 90 for 3 sets of 8, hopefully work up to 110 for 3x8 over a couple week stretch.
 
liftandswim said:
We don't even have a platform! And damn, oh well. Just look at it as don't extra volume! Lol
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Yeah the extra deads sure won't hurt! But I don't really mind not using a platform, it's just louder on the gym floor, I don't really give a **** but the gym staff does. Try not to slam the weight but over 400 lbs it gets hard lol.
 
420x5 is solid. Our gym doesn't have a platform either. They almost frown upon us deadlifting period.
 
RegisterJr said:
420x5 is solid. Our gym doesn't have a platform either. They almost frown upon us deadlifting period.
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I got told I didn't know how to deadlift by one of the trainers who puts up 300lbs (mayyybe). Same guy tried giving me squat tips. Said I was going to deep and I was going to hurt my knees lol
 
liftandswim said:
I got told I didn't know how to deadlift by one of the trainers who puts up 300lbs (mayyybe). Same guy tried giving me squat tips. Said I was going to deep and I was going to hurt my knees lol
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Sheesh. I've heard that same stuff too. Or, "I don't go that deep because I don't want the weight to transfer to my glutes".
 
RegisterJr said:
420x5 is solid. Our gym doesn't have a platform either. They almost frown upon us deadlifting period.
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Sounds like planet fitness lol..

But really most trainers don't know anything about weight lifting. Most just put people on HIIT programs to drop some weight and some machine work to do some "toning".
 
Cycle 8 week 2 day D

Warm-ups
Hangs
Lat warm up
Curls / tricep ext
Band pull-a-parts
Cleans

OHP
Warm-ups - barx10 95x2x5
Work sets - 110x5 130x5 150x5
Down sets - 135x3x5

Incline bench
135x5 160x5 180x5 190x5 160x5,5

Seated cable row (wide neutral grip)
140x8 160x8 180x8,8

Klokov press
85x6 95x3x8

MTS high row
50x6x12 (done in under 5 mins)

Notes
Great workout today. Lots of volume. No real high intensity work. 150x5 was probably like a 7 RPE. Planned on 185x5 for incline, but the day was going real good so took 190. Feeling good right now.
 
Strong OHP man. Journey to 300# BW!
 
capo180 said:
Probably still won't be able to bench **** lol.
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A lot of us in here have access to a lot of info that most in the gym don't, and progress on all the things no one else is, at least in my gym. But damn if we can't bench what the mile-high squatters do. lol
 
RegisterJr said:
A lot of us in here have access to a lot of info that most in the gym don't, and progress on all the things no one else is, at least in my gym. But damn if we can't bench what the mile-high squatters do. lol
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Make the average gym rat pause a bench press though and see what happens.

Still true, nonetheless.
 
When you bench 3x a week, your arms don't hurt from heavy squats, and you're not body tired from deadlifts weekly, you can make some good headway.
 
That's a crazy OHP.. I'd be happy to get 200 lol. But yeah bench bros got their own little thing going on. Working out at a commercial gym it is kinda to be expected. As sad as it is to say that.
 
Cycle 8 week 2 day C

Warm-ups
Banded hip series
General stretching
BSS

Deads
Warm-ups - 135x5 225x5 315x5
Work sets - 345x3 405x3 445x3 (PR?)
Down sets - 405x3 365x5 315x5

Paused squats
135x5 185x5 225x5 245x5

Good mornings
135x8 185x6 205x6 165x8

Lunges
80x6 90x6 100x6 110x6

Notes
Good lift today. Had a more oly lifting type guy work in with me on deads. Moved thru the sets pretty quick. 445 was tough, I want to say that's a PR triple though. Probably a rep in the tank. Did paused squats instead of pins today, felt pretty good. Did em without sleeves like my pin squats. Put some more weight on lunges, gonna keep these rolling nice and heavy.
 
Nice job on the Pr man!
 
Cycle 8 week 3 day B

Warm-ups
Hangs
Banded shoulder mob
General stretching
Cable rows / curls / tris / pull-a-parts

Bench press
Warm-ups - bar x12 95x8 135x8 185x5
Work sets - 210x5 240x3 265x1
Down sets - 225x3 205x5 185x7 SS w/ cable rows - 140x10 160x10 180x10

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240x3

Invalid Link Removed
265x1

Seated DB press / V bar pull down
60x3x8 / 140x3x8

BB curl
70x6 80x3x6

BB skull crusher
Bar x8 65x8 75x8 85x6

DB Shrugs / DB rear delt raises
90x3x10 / 20x3x10

Notes
Good lift today. 265 is my best bench to date, I would of expected it to be a bit smoother but I'm not complaining. Weight was some how 206 this morning, smashed a good 3400 cals yesterday. Deads were rough and I worked last night walking around the 125 degree cast house so that might explain it. Trying to get some lift and swim on with the curls lol. Nice pump from this lift.
 
capo180 said:
Yeah that's my main problem with benching. I can never really get my elbows to rotate out at least on heavier loads.
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Not a huge problem. You're just pressing in a straight line a la Westside. Start adding in a lot more triceps work and your bench will jump. JM presses heavy, rolling tri, Tate presses, skullcrushers, those types. Try to get up to 400 reps a week and you'll get up over 300# in a hurry.
 
I feel your pain capo. Usually when I slow down on a weight I should get I get told "back! Back! Back!" Lol
 
herderdude said:
Not a huge problem. You're just pressing in a straight line a la Westside. Start adding in a lot more triceps work and your bench will jump. JM presses heavy, rolling tri, Tate presses, skullcrushers, those types. Try to get up to 400 reps a week and you'll get up over 300# in a hurry.
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That sounds like a plan man. 400 reps sounds insane though. I've recently started doing heavy skull crushers, keep those going and add stuff as I can.
 
capo180 said:
That sounds like a plan man. 400 reps sounds insane though. I've recently started doing heavy skull crushers, keep those going and add stuff as I can.
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The best way to add volume is through high reps and low intensity. 100 pushdowns here, 80 rolling tri there. The important part is just banging reps and getting blood in the area. You train four days a week, 300 reps on your two upper body days and 50 reps on your lower body days can be done. Just don't jump right in, graduate up to it. It'd only take you a month to get up to 400. A guy at my gym does 700 a week and 700 for upper back.
 
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