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

I guess I gotta get on the double paused bench train.

Strong PR man.
 
Thanks guys, yeah idk my mind was just kinda iffy on a third rep.

Cycle 9 week 2 day C

Warm-ups
Banded hip work
BSS
General stretching
Lunges
Single leg deads

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 355x3 405x3 455x1
Down - 365x3

Paused squats
135x5 185x4x5

Speed squats
225x1 275x1 315x1

Good mornings
135x3x12

Rope ext
50x3x10

Behind the head rope ext
30x3x15

Planks / push ups
3 sets as long as possible / 3x15

Notes
Just didn't have it today. Planned on squatting but two guys were in the rack. Didn't feel like waiting. Ate Mexican pre workout so pretty bad bubble guts. Squat work felt real good though, getting my hands closer together thus keeping my back tighter and more upright.
 
Bubble gut squats are the best.
 
capo180 said:
I would rather squat than dead lift lol.
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I don't know, my DL stance is really close and tight. I can squeeze harder if needed. lol
 
Cycle 9 week 2 day D

Warm-ups
Hangs
Lat warm-ups
Cleans

OHP
Warm-up - 95x8
Work sets - 115x5 135x5 155x5
Down - 115x3x8 SS w: pull-upsx3x8

Decline bench
135x8 185x2x8

JM press / pull-ups
95x8 115x3x6 / 3x8 12

Rope curl / rope push down
4x12 / 4x15

Lateral raises / V bar push down
20x3x10 / 3x15

Notes
Good lift today. Got out of work early so figured I'd lift. Pretty easy pressing again. 155x5 @8 RPE or so. Starting to do pull-ups almost daily now, idk just got the itch to do em lately, 60 reps is the most I've done in a while. JMs to the chin today, instead of eye/forehead level. Easier. 131 reps of tricep work. Overall a pretty good volume pressing day. Weight was 209 this am.
 
Awesome OHP'ing man.

I pull myself out of bed, that's like a pull up, right?
 
Good stuff! If you haven't noticed any triceps gains yet, I think you're about to.
 
capo180 said:
I've noticed that they look pumped around the clock.. Got a dam horseshoe sticking out the back of my arm. Lol.
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Ha this is awesome! Wait until you see how they look when you start using a plate and some change on your JMs!
 
Cycle 9 week 2 day A

Warm-ups
Banded hip series
General stretching
BSS / single leg deads

RDLs
135x3x10

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 265x3 295x3 335x3
Down sets - 265x3x3

Front squats
135x5 185x3 225x3,3

SLDL
185x7 225x7 245x7 265x7

Notes
Quick lift today, no time for a lot of extra work. Squats felt nice and fast.
 
Strong squatting, especially those fronts.
 
Cycle 9 week 3 day C

Deads
Warm-ups - 135x5 185x5 225x5 315x3
Work sets - 380x5 430x3 480x1 (PR)
Down - 365x3x3 belt less

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430

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480

Lunges
80x6 100x3x6

Leg ext
145x25 145-105-75x20 dropset

Triceps ext
55x15,15 70-40-25x15 dropset

Notes
Nice quick lift last night. Haven't had time for much lately been working a lot. Next month that will let up. Everything of use was taken when I got done with deads so did some lunges. Then just a quick quad/triceps pump and out. Catch up on logs later at work! Lol.
 
Fast moving Pr man. Arms are looking huge, too.
 
Cycle 9 week 3 day B

Warm-ups
Hangs
Chins / pull-ups
Broomstick work
Foam rolling

Bench press
Warm-ups - barx10 135x8 185x5
Work sets - 215x5 240x3 270x1 (PR)
Down set - 225x6

Pull-ups / DB bench
5x10 / 70x5x10

DB curls / Tri push down
30x10 35x10 40x8 / 35x20 42.5x30 50x20

Rolling Tri / NG chins
25x3x12 / 3x10

MTS high row
3x12

Notes
Great day today. Slept real good last night for once. And ate a ton yesterday, including some cheesecake and all you can eat wings. One of my friends in the Air Force is home for the week so I had a spotter for once. 270 was pretty smooth, with an efficient work up and on a good day I probably got 10-15 more pounds in me I'm sure.
 
Nice PR man.
 
Thanks bros. it was nice to get it, wish I would of got it on video.

Cycle 9 week 3 day A

Warm-ups
Banded hip work
General stretching
Air planes / single leg deads
Lunges

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 275x5 315x3 350x1,1
Down sets - 280x5 185x10,10

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315

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350

Rack pulls (mid shin)
185x6 275x6 315x6,6

Machine crunch
3x12

6 inches / swimmer kicks
3 sets

Leg curls
95x15 110x12 drop set 110-80-65x12

Rope push downs
92 total reps

Notes
Good lift today. 350 felt pretty light. Thinish bar had a lot of whip to it, not very good for squatting. Then just focused on the hamstrings, abs, and triceps.
 
Way easy. could've hit a triple or more.
 
Cycle 9 week 3 day D

Warm-ups
Hangs
Chins / pull-ups / alt grip pull-ups x10 each
General stretching
Banded shoulder work

OHP
Warm-ups - barx12 95x8
Work sets - 125x8 145x5 165x3
Down sets - 125x8,8

Incline bench press / pull-ups
135x8 155x8 175x8 135x8 / 4x10

JM press / DB rows
95x8 115x8 125x8 135x8 / 90x4x8

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125x8

V-bar push downs
3x15

Laterals / curls
20x3x15 / 70x8 80x8 20sx12 (switch to DB)

EZ bar push downs
20,20,15 (last set behind the head)

Notes
Good lift today. Kinda worn down from the past two workouts. 165 was pretty difficult for OHP today probably only a rep in the tank there. Recorded my 125 set of JMs, I think I need to keep the elbows a bit higher.. Still felt a real good stretch in the triceps though so idk. Kept with the pull-up game today, 70 total reps. Want to get that up to 100, then maybe start tossing some weight on who knows. 132 total reps of triceps today, 405 for the week. Weight today and yesterday steady at 209.
 
It must be national Pearl Jam day. I heard a million PJ songs on Pandora this morning.
 
Really liked the JMs! They looked good and smooth. The only thing I would do is maybe take it a bit deeper. I like to go down until the forearm is fully smashed into the bicep, I want an obnoxious stretch. But there's nothing wrong with stopping where you did either. Makes you reverse the weight with muscle instead of tissue rebound. I'm a huge fan of tissue rebound.
 
herderdude said:
Really liked the JMs! They looked good and smooth. The only thing I would do is maybe take it a bit deeper. I like to go down until the forearm is fully smashed into the bicep, I want an obnoxious stretch. But there's nothing wrong with stopping where you did either. Makes you reverse the weight with muscle instead of tissue rebound. I'm a huge fan of tissue rebound.
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Thanks herder that's what I needed to know, I get a little more stretch if I kick the elbows back and go to eye level. Just can't push any weight that way as of now.

Bench deload day

Warm-ups
Hangs
Pull ups (30)
Push downs / curls (30 each)
General stretching

Bench
Warm-up - 135x2x5 185x5
3 count pause - 205x1 225x1 245x1

Ft up close grip / pull ups
135x3x10 / 3x10

Rows / DB curls
135x3x8 / 25x10 30x8,8

MTS high row / straight bar push down
3x12 each

Incline DB fly / rear delt raise
35x3x10 / 20x3x10

Notes
Pretty good pump day today. Cut bench volume down and still worked up to a decent weight. Went mountain biking yesterday and almost killed myself lol. Reminder not to go out on difficult trails after its rains. A bunch of scraps here and there and left hip has a nice bruise. Live and learn though right?
 
Well, yes. Ideal stretch is like a French Press, but we do need to overload and progress as well. It takes all kinds to keep the gains rolling.
 
Deadlift deload

Warm-ups
Airplanes
BSS
Lunges
General stretching

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 365x5x2 (all ss with box jumps x5)

Dimmels (short mini)
135x2x12 ss w/ box jumps 2x5

Leg ext / leg curls
Both 5x15

Random Swiss ball ab work

Rower
500m repeats with 1 min rest x5

Notes
A little bit higher metabolic intensity than most days. Pulls were belt less and pretty quick. Not much rest between sets today. Box jumps and rowing for the first time in a while, I've been doing a lot of biking but my wreck this weekend tore the back brake lever off. So no biking for a couple days. Hip felt decent besides being pretty black and blue still. Weight was 211 this morning.
 
Nice pulls man. I might mimick the sets. Doing a deload this week as well. Minus the box jumps, of course. Fat boys don't like box jumps.
 
RegisterJr said:
Nice pulls man. I might mimick the sets. Doing a deload this week as well. Minus the box jumps, of course. Fat boys don't like box jumps.
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Do the jumps bro! You'll live!

Over head deload

Warm-ups
Hangs
Pull-ups
Curls / triceps
Bunch of shoulder mobility

OHP
Warm-ups - barx10 95x8 115x8 135x8
Heavy singles - 155x1 175x1 185x1

Pendlay rows
185x4x8

JM press (eye level)
95x8 115x6,6

DB laterals / DB curls
20x10 25x10 30x10 / 30x8 35x8 40x8

Front raises / V bar triceps ext
25x10 30x10 35x10 / 40x20 50x20 60x20

Rear delt raises
20x10 25x10,10

Notes
Good day today. 185 was pretty easy, went for 195 but my clean was bad so didn't even try to press it. I believe my PR is 190.. Probably should know that. I do know I've never hit 200. First time hitting pendlays in a while, I felt quite strong on em. JMs felt better than last time I did em this way. Hit shoulders from every angle with relatively heavy weights. Felt good.
 
Finally back in the gym.

Cycle 10 week 1 day A

Warm-ups
Banded hip work
BSS / airplanes
General stretching

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 250x5 285x5 325x5
Belt less paused - 275x3x3

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325x5

SLDL (standing on 35 lb bumper)
135x10 185x10 225x10,10

Leg press / calf raise
3 pps x 3x12 each

Rope tricep work
3x15 push down 2x15 behind the head

Decline crunch
3 sets to near failure

Leg ext / leg curl
4x15 each

Notes
Took the extra long weekend off from the gym after my deload. Went to a concert with girlfriend, a couple cookouts, and some beer drinking. Hope everyone had a good weekend. Besides that squats were the usual post deload suckyness.. 285 felt like a ton, so I made sure to take my time with 325 and reset each rep. Speed wise not bad at all. Everything else just easy BB type work, that I don't do enough of for the lower body.
 
Those squats were flying.
 
Thanks bud!

Cycle 10 week 1 day B

Warm-ups
Hangs
Lat warm up
Triceps / biceps

Bench press
Warm-up - barx15 95x10 135x8
Work sets - 165x5 190x5 215x3x5

Feet up CGBP / pull ups
135x3x10 / 3x12

DB bench / pull ups
50x3x15 / 3x10

Rolling tri / bicep curl
30x2x12 / 2x10

Tricep push down
3x20

Band pull-a-parts
100 total

Notes
Good lift today. Got in a lot of volume. Triceps were painfully pumped during rolling exts so I abandoned them. Took some weight off of bench so I can get more volume in.
 
Cycle 10 week 1 day D

Warm-ups
General stretching
Air planes
BSS
Leg curls

Deads
135x5... Felt like I blew out my hamstring so

OHP
Warm-ups - bar x12 95x8
Work sets - 105x8 125x8 150x8 (PR)
Klokovs - 95x8 115x7

JM press
Easy - 95x8 115x8 135x8 (PR)
Medium - 115x8
Hard - 95x10 (PR)

Shoulder 21's (7 front 7 laterals 7 rear)
20x1 22.5x1 25x1

EZ bar curls / EZ bar push downs
5x12 each

MTS high row
3x10-12

Notes
Well that's a set back there.. Don't really know what happened. Felt good during warm ups. But every rep with 135 hurt. Tried to roll it out and do some leg curls after. Curls didn't hurt, but just trying to get down to the bar hurt. Taking tomorrow off, then try again next week. As far as upper body goes today was great, multiple PRs.
 
Wow man, blew a hammy on 135? That really sucks. Hope it's short lived.
 
RegisterJr said:
Wow man, blew a hammy on 135? That really sucks. Hope it's short lived.
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A slight exaggeration there. At the time it felt like that though, was limping around the rest of the day. Today it wasn't near as bad. But thanks man, should be good to go next week.
 
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