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

Cycle 8 week 3 day A

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

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 270x5 305x3 340x1,1
Down sets - 295x5 245x8

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1st single

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2nd single

Paused front squat
135x3 185x3 225x3

RDL
135x6 225x6 275x6 315x6,6

BSS
70x8 80x8 90x8

Rolling tri
25x12,12 20x15

Various Swiss ball ab work (pikes, roll outs, planks, crunches) ~15 min

Notes
Good lift today. Focused on just trying to make each rep the same, and staying tight. Felt pretty good. Probably a volume pr there on 315 RDLs. Don't really track assistance PRs. Good grip work too. Did some tricep work, following herders advise. Pretty light/easy. Haven't been doing much ab work outside of machines, so threw in some semi difficult Swiss ball stuff.
 
Fast singles man.
 
liftandswim said:
Where at? Metroparks? Some gnarly hills on some of the trails.
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Yes sir at strongsville they got two nice loops of mountain bike trail. There's only two parks (Bedford and strongsville) that have trails that are legal to ride though which sucks.. I've heard of people getting tickets on other trails just made for hiking.
 
capo180 said:
Yes sir at strongsville they got two nice loops of mountain bike trail. There's only two parks (Bedford and strongsville) that have trails that are legal to ride though which sucks.. I've heard of people getting tickets on other trails just made for hiking.
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Nice. I was out in strongsville yesterday, oddly enough. The mall.

And that's lame! You should check out the towpath trail. Used to bike out there all the time with my little bro, but I never have time
 
Yeah I ride the tow path for distance here and there. It's a nice ride. I like the challenge of flying thru trees and over rocks/roots.

Cycle 8 week 3 day D

Warm-ups
Hangs
Lat warm-up
Banded shoulder mob
General stretching
Light curls / tris / cleans

OHP
Warm-ups - 65x8 95x8
Work sets - 120x8 140x5 160x3
Down sets - 135x3x5 SS w/ wide grip pull upsx8

Decline bench press
135x5 185x5 205x5 225x5 185x10

EZ bar skull crushers (weight listed per side)
15x12 20x10 25x8 30x6 25x8 20x10 15x12

Triple set
Sup grip pull down - 145x8 165x8,8
DB curl - 30x8 35x8,8
Straight bar push down - 60x12,12,12

Super set
Klokov press - 95x5x5
Band pull-a-parts - 5x20

Notes
Great lift today. Totaled 102 reps of tricep work. Everything felt good. 160 moved real well, OHP feels a lot stronger compared to 6 months ago. Old max is 190 I think. Should be pushing over 200 soon. Decline bench for the first time in forever, just because incline was in use. 225 felt like a decent five, 7 RPE or so. Very strong day. weight was 206 this morning. Biking and squatting yesterday probably took a bit of water out of me.
 
Nice work Capo. You're OHPing as frequently as Lift curls. lol
 
Cycle 8 week 3 day C

Warm-ups
Stretching
Air planes
Lunges

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 370x5 420x3 470x1
Down sets - 405x1 315x3x3

Pin squat
135x5 185x5 205x5,5

ATG pause squat
185x6

Lunges
80x8 90x3x8

Triceps ext
4x15

Notes
Pretty quick workout today. Went for a double on 470, started windmilling just above midshin so set it down. From there just pretty easy assistance work. Probably something like a volume pr on lunges.
 
Awesome DL'ing man.
 
Bench press deload

Warm-up
Hangs
General stretching
Pull ups
Tricep / curls

Bench
Work up
225x2x3
Ft up
135x2x12 (1st thumb away, 2nd close grip)

Pull ups
3x10

JM press / DB curl
95x3x8 / 30-35-40x8

Tricep push down / V bar cable row
40x3x20 / 160x3x8

Notes
Short little deload lift. Press good pump. Elbow didn't like JMs very much, not sure if that's just today. Never really had issues with em before.
 
Lower deload

Beltless Squats
Work up
315x3x1

Beltless front
Work up
245x3 275x1

Beltless deads
Work up
365x3 405x3x1

Skull crushers
70x10 50x15

Triceps push down
40x2x20

Walking lunges
70x1 long lap (~30 reps per leg)

Notes
Good deload lift today, probably volume pr on Beltless deads. Everything pretty smooth.
 
Yay, deload PRs!
 
OHP deload day

OHP
95x5,5 115x5,5

Clean and press
155x1 175x1 185x1 195x1 (PR)

Incline press (narrowish grip)
135x5 155x5 175x5 195x5

EZ bar skull crusher (weight per side)
10x15 20x12 30x8 35x5

Pull down / triceps push down
120x10/10 , 55x15
140x8/8 , 55x15

BB curls
45x10 65x5 75x5 85x5 95x5 105x5

Behind the head rope ext / band pull-a-parts
40x3x12 / 3x20

Notes
Good day today. A little more volume than the last two deload days. Felt like hitting some heavy clean / press. Don't practice them often so 195 was a little ugly, but it's okay. Hit 195 on incline, up a bit from my last top set of 5 at 190. Hit the triceps good for 106 reps. Probably some where around 350 reps for the week. Heavy curls, not sure I've ever gone over 100, so I guess you could call that a PR. Lol. Weight yesterday was 208, didn't weight in this am.
 
Cycle 9 week 1 day A

Warm-ups
Banded hip series
Hip / glute mobility
General stretching
BSS / lunges / airplanes

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 245x5 275x5 315x5
Down sets - 245x3x5

SLDL
135x8 225x3x8

DB BSS
30-35-45 x8

Leg ext 3x15

Tri push down / weighted crunch
5x15 each

Notes
Good lift to start the cycle. All Beltless besides the 315 set. Everything moved real good.
 
Cycle 9 week 1 day B

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

Bench
Warm-ups - barx12 95x10 135x6 165x3
Work sets.- 185x5 215x5 245x3+F
Down sets - 205x2x4

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245

CGBP (all ss pull ups x10)
135x12 155x10 165x8 155x10 135x9

DB rows
90x4x6

DB hammer curl / rolling tri
30x3x8 / 25x3x10

Tri push down / front raise / lateral raise
45x3x15 / 25x2x8 20x8 / 25x2x8 20x8

Notes
Been stuck at 245x3 since approximately 1998... Well not really but you get the point. I'm sure with this being the 4th workout in a row and about 150 or so reps of triceps in the past couple days doesn't help at all. Normally 4 days straight is a no-no but I gotta stay at my parents house this week and take care of their pets, on top of working the next 4 nights. So probably won't lift till Thursday. Probably backing off of the pressing weight next cycle too. Weighed 209 this morning courtesy of capicola, French fries, beef, and cake.
 
Right there with you on bench...

Nice OHPing and squats Capo. Any video of the clean and press?
 
Sadly no video of my cleans, forgot to charge my iPod for a couple days so I was using my phone for music.

But yeah I thought I had that 4th as well. The 3rd felt real good, the 4th just hit a wall and stopped.
 
In the third rep you had that slow down point that usually indicates a 9RPE. It looked like you almost had it, and I bet with a handoff and no hesitation before you went for it I think you do have that 4th rep. Good work capo
 
Thanks Rob! Yeah was really close to pushing thru there.

I've been smashing food the past couple days. Well over my 3300 cals. Probably going to hit some deads tomorrow.
 
Cycle 9 week 1 day C

Warm-ups
General stretching
BSS / lunges

Deads
Warm-ups - 135x5 225x5 275x3
Work sets - 325x5 380x5 430x5 (PR)
Beltless - 365x3,3
Belted - 315x8

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430

Leg press (plates per side)
2x15 3x15 4x15,15

Calf raise
2x20,20

Lunges / tricep ext
100x4x6 / 55x15,15 40x15 25x25

Notes
Excellent workout today. More of a chainsaw than a scalpel with my deads, just grip-n-rip, lol. But the day went well. 365 for some 'form pulls'. Quick workout. Probably a volume PR on the lunges there. I'm feeling 210ish, haven't stepped on the scale though since I haven't been home in a couple days.
 
Nice job man!
 
Cycle 9 week 1 day D

Warm-ups
Lat warm-up
Band pull-a-parts
Tri / bi work

OHP
Warm-up - barx12 95x10
Work sets - 105x8 125x8 145x8
Down sets - 115x8,8 ss DB rows 75x12 80x12

Incline bench
135x4 165x4 185x4 205x4 165x4,4

Lat pull downs / tri ext
140x3x8 / 40x3x12

Behind the head pull down / tri ext
100x3x10 / 40x3x12

Klokovs
95x3x5

BB curls
65x7 75x7 85-65-45x7 (drop set)

Cable kick backs
3x10

Cable lying tri ext
2x12

Notes
Good lift today. Has to be close to a 8's pr there with 145. BW was 213 on my parents scale, take that for what it's worth. Last time I hit 4s on incline I hit 195. Went up to 205 today. Felt good, 8.5 RPE or so. Dead by the time I hit klokovs so just followed that with arm work. 124 reps on triceps today, all light. Should be somewhere around 350 for the week I'm thinking.
 
Nice work Capo.

What's the weekly goal on triceps?
 
RegisterJr said:
It's not cutting into your pressing strength?
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Maybe for a week or two, but then you can use your big ads triceps to press more weight than you did before. The other one I've heard is 100 light dumbbell presses before the meat of your press training. Like 20# dumbbells for 4 sets of 25. Not to fatigue anything, just to accumulate volume.
 
herderdude said:
Maybe for a week or two, but then you can use your big ads triceps to press more weight than you did before. The other one I've heard is 100 light dumbbell presses before the meat of your press training. Like 20# dumbbells for 4 sets of 25. Not to fatigue anything, just to accumulate volume.
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Pumpin out 100-150 reps rest/pause style with a band is excruciating as well
 
Cycle 9 week 2 day B

Warm up
Hangs
Pull ups
Lat warm up
Pull-a-parts

Bench
Warm-ups - barx12 95x8 135x5 175x3
Work sets - 200x3 230x3 255x2 (PR)
Double paused - 205x3
TnG - 185x2x7

Tri set
Seated DB press - 55x3x10
Tri ext - 40x3x25
DB rows - 75x3x12

Pull ups / push ups (no rest)
12,6 / 20,12

Notes
Quick 45 min lift today. No confidence on bench after last weeks failure. Pretty sure I had three in me, just didn't want to fail again. Still a double just 10 lbs short of my "max".
 
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