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

Cycle 10 week 1 day C

Warm-ups
Gen stretching
BSS
Airplanes

Deads
WRm-ups - 135x5 225x5 275x3
Work sets - 335x5 385x5 435x5 (PR)
Beltless work - 335x3x5

Box squat
135x5 185x5 225x3 275x2,2

Piston squats
185x15

Leg curls
3x10-12

Tricep push down
3x25

AB work

Lunges
100x10

Notes
Great lift today. 435 wasn't too bad really. RPE 8ish. Didn't prep my hips enough for box squats, so couldn't really get back like I want. 185x15 is probably a squat PR just cause I never do high rep squats lol. Hamstring felt good, not sure what happened Thursday but today things went real smooth.
 
Nice work Capo. Congrats on the PR.
 
Thanks bros! Good day it was!

Cycle 10 week 2 day B

Warm-ups
Hangs
Shoulder mob
Pull ups x20
Triceps x 30
Curls x 30

Bench press
Warm-up - 135x2x5
Work sets - 175x3 205x3 225x3x3 (repeats super set with pull-ups x10)
Ft on bench - 175x2x8 (pull-upsx10,10)

EZ bar French press (weight per side)
10x12 15x12 20x10 25x8

Pendlay rows
135x6 185x6 205x6

Rows from mid shin
135x3x10

Light band work
Triceps x100
Face pulls x 100

Notes
Good lift today. Tore up the triceps and back pretty good. Bench went well. Starting to flex my arms on bench, feels like I get more acceleration off the chest. Might help me blow through that sticking point on heavier loads.
 
Flexing mid bench... Gotta remember that.

Nice work man.
 
Thanks bud, not really mid bench but flex the triceps hard at the top and keep em tight throughout the whole motion.
 
Cycle 10 week 2 day A

Warm-ups
Ankle mob
Hip mob
General stretching
Air planes / split squats

Squats
Warm-ups - 135x3 185x3 225x3
Work sets - 265x3 305x3 345x3
Down set - 265x7

Front squats
225x3 245x3 265x3

Good mornings
185x8,8,8,10

Leg ext
4x12

Triceps
70 reps

Face pulls
30 reps

Notes
Good lift today. Squats moved fast. Charging my iPod today so I can use my phone to record next weeks action. Wanted to hit some fronts so not much volume in terms of down sets, 265 is a good triple for me. Thinking about belting up for some fronts soon, not sure how much it will help, since it's my upper back that gives out when I get into the 300s. 185 was a cake walk for good mornings.
 
I find the belt helps on fronts.pretty strong on them man.
 
Cycle 10 week 2 day D

Warm/ups
Hangs
Band pull-a-parts
Shoulder mob
Pull-ups x10

OHP
Warm-up - 60x8 95x5
Work sets - 115x5 140x5 160x5
Down - 135x3x5 w/ pull-ups 3x12

JMs / chins
115x4x8 / 4x10

Pec deck / rear delts
4x10 each

Triceps push down / curls
5x15 / 5x8

Shoulder 21s
22.5 x2 sets

Notes
Great lift today. 86 reps of pull-ups / chins, most yet. 160 wasn't too bad, probably RPE 8. JMs felt strong, all eye level. Real nice upper body pump. 107 reps of tricep work, well over 400 for the week.
 
Actually still got a workout left, I'm a day behind. Gonna try to get in the gym tomorrow for deads. Next week I'm going to DC Thursday afternoon hopefully I'll knock out 4 workouts in 4 days lol.
 
Cycle 10 week 2 day C

Warm-ups
Banded hip series
General stretching
Airplanes

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 365x3 410x3 460x1

Leg press / calf raise
4 pps x4x12 each

Back ext / DB swings
3x12 / 70x3x8

Lunges
70x2x10

Leg curls
4x12

Leg ext
4x10

Notes
Good lift considering that I smashed Olive Garden a little over 2 hours preworkout. Just couldn't create any abdominal pressure. So just turned to leg pump work and did some volume work.
 
Nice lifting today I'm surprised u didn't get pressure and puke with pasta in your system it make me balloon up big time
 
Duramaxhd said:
Nice lifting today I'm surprised u didn't get pressure and puke with pasta in your system it make me balloon up big time
Click to expand...

Oh yeah I was bloated to the max.. Almost called it at 410. Loosened up my belt a bit for 460 and the pressure still felt horrible.
 
Lol. I hate bloated pulling.
 
Cycle 10 week 3 day B

Warm-ups
Hangs
Pull-ups
Banded shoulder work
Tris / bis

Bench
Warm ups - barx10 95x8 135x5
Work sets - 185x5 210x3 235x3
Joker - 250x1
Feet on bench - 195x3x5 (ss NG pull downs 140x3x8)

Pendlays / French press
205x5x5 / 60x15 70x12 80x10 70x12 60x15

BB curls / band pull a parts
80x3x6 / 3x25

Notes
Yesterday's lift. Went pretty well. Was beat from work. Didn't hit too much volume just cause I'm doing 4 days in a row. Been having some upper abdominal pain, kinda strange.
 
Nice pressing man.
 
Yesterday's lift

Cycle 10 week 3 day A

WRm-up
Banded hip series
Bss
Airplanes

Squats
Warm-ups - 135x5 185x5 225x5
Work sets - 285x5 325x3 365x1
Down sets - 315x5 225x8

Deficit SLDL
135x6 225x6 275x6,6

Planks and lunges

Notes
Quick low volume lift, was pretty dead from work. Gonna hit some volume on upper today and lower tomorrow for sure.
 
Cycle 10 week 3 day D

Warm-up
Banded shoulder work
Hangs
Pull-ups
Tricep ext

OHP
Warm-ups - barx12 95x8
Work sets - 125x8 145x5 170x3
Down set - 135x8
Klokov - 95x8,8 ss db row 90x10 100x10

JM press (all ss w/ pull-ups x10)
Easy - 115x6 135x6 145x6 155x6
Hard 115x8

Lateral raises
25x10 30x10 25x12

Front raises
25x10 30x10 35x8

HS incline ( all ss w/ band pull-a-partx25)
1 pps x10 2x10,8,6 drop 1x6

Triceps push down
60x15 50x3x15

Notes
Great lift today. Pumped up the shoulders nicely. RPE 8.5 or so on 170. Probably matched my pr there though from back when I used to grind thru reps, so I'll take it. Tossed more weight on JMs today, 155 is as heavy as I've been, still handled the weight well, and got a real nice stretch in the triceps. Deads tomorrow.
 
Cycle 10 week 3 day C

Warm-ups
General stretching
Airplanes
BSS
Lunges
Good mornings

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 385x5 435x5 490x0
5 min beltless - 295x24

Leg press
3 pps x3x15 2 x20

Calf raise
2 pps x2x25

Decline crunch / good morning
2x20 / 135x2x12

Notes
Not a good day here. Should of belted up at 385. Then belt was too loose at 435. So those both felt like RPE 9 or so, just didn't have anything in the tank for 490. Couldn't even get it off the ground. So went real light from there and got some volume in. Leaving for DC in a couple hours. Have a good weekend bros!
 
Squats moved fast man.

Even when I don't want to where my belt, I HAVE to wear it for two volume sets before any type of top set on deads. Takes a while for me to get used to the difference.

Nice OHP too man.
 
And have fun!
 
Thanks guys yeah it was a fun little trip, came back yesterday and felt pretty dead. Still feeling a little worn out today but got in the gym for some squats

Cycle 11 week 1 day A

Warm-ups
Hip mobility
General stretching
BSS / airplanes

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 255x5 295x5 330x5
Down set - 275x8

Fronts
225x3 275x2 185x12

Dimels (short minis)
135x3x15

Rope tricep ext
67 total reps

Leg curl
3x12

Notes
Good lift today. Pretty happy with my squats, 330 was tough. But just yesterday my feet and lower body was pretty beat from walking around DC the whole weekend. Took a bit to warm up today, never felt quite 100%. That upper ab pain is still there, guessing I just got a little strain. Belted up for 225/275 on front squats, legs were just beat, dropped to 185 and dropped the belt and just pumped reps out.
 
Cycle 11 week 1 day B

Warm-ups
Banded shoulder work
Mini band push downs / face pulls 50 each
Pull-ups - 20
Curls - 20

Bench press
Warm-ups - barx10 95x7 135x5
Work sets - 165x5 190x5 215x5,5 last with 12 pull ups

Close grip feet on bench
135x8 155x8 (pull-ups x12,10)

Pendlays
135x6 185x6 205x6 225x6

Rows
135x12,12

French press / Curls
70x15,15 EZ bar 10sx15,15 / 25x10 30x10 EZ bar x10,10

Tricep push down / face pulls
2x15 each

Feet elevated push ups
20,15

Notes
Pretty blah day.. Feeling some pain in my left pec, I've felt a little something in there for sometime now. Never really affected me much though. But that maybe why I feel that my bench is regressing. It's like a dull ache right now, but at 215 it felt horrible.
 
Nice squats man, and rest that pec.
 
Thanks guys. And yeah that's the plan. For sure gonna shy away from any pec dominant movements including bench for a good week or so.
 
Cycle 11 week 1 day C

Warm-ups
Banded hip work
BSS
Airplanes
General stretching

Deads
Warm-ups - 135x5 225x5 275x5
Work sets - 315x5 365x5 410x6 (PR)
+short mini bands (+60 ish at top)
315x2 365x2 225x4x2 (done as cluster)

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410

Box squats ( just below parallel ~16 inch?)
135x3 225x3 275x3
12 inch box - 225x5
Remove box atg squat - 225x6

Good mornings (belted)
225x5 245x5,5 255x5
Remove belt
185x8

DB BSS
40x8 50x8

Leg curls
80x5x10 (short rest)


Notes
Excellent workout today. Deads went well despite not the best possible positioning, I was sitting back to get to the bar instead of down. That needs to change again. Also as you can see I took the weight back a bit, after failing to hit prescribed reps twice last cycle. Did some heavier banded work today, felt real good. Then dropped some bar weight and did some speed deads. Belted up for good mornings, all sets went well, difficult but well. DB BSS kinda tugged on my pec weird, so abandoned em.
 
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A little bit of that this morning to stretch the pecs out. Still had some pain in there this morning, feels a little better now.
 
Sounds like my next move herder! Lol.

Cycle 11 week 3 day D

Warm-ups
General stretching
Banded shoulder work
1 hand hangs
Mini band work - 50 push down 50 face pull
25 band pull a parts

OHP
Warm-ups - barx8 95x8
Work sets - 105x8 130x8 150x8 (PR?)

JM press
135x8,8

Rows
135x10,10 185x8,8

Front raise
25x8 30x8 35x8 25x12

Lateral raise
25x12 30x10 20x15

Curls
30x10 35x8 25x12

Rope triceps / face pulls
3x15 1x12 / 4x15

Cardio
7 miles of mountain biking lol

Notes
Good lift today. Pretty much avoiding anything pec dominant right now. I felt some tugging going on while doing JMs so I abandoned those. Still got some good work in today. Probably have a bro out next bench day, pump up everything real good, still staying away from pecs. I figure 2-3 weeks then start hitting some light bench.
 
Sounds like a solid plan. Doubt you'll lose much, if any, strength. The delt and tricep gains will make up for it. You'll just have to get used to the movement itself again
 
Awesome job on the PRs, especially those deadlifts. Hitting volume PRs on DL is so much fun and rewarding.
 
Yesterday's lift

Cycle 11 week 2 day D

Warm-ups
Lunges
Airplanes
General stretching

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 335x3 385x3 435x3
Down sets - 315x10

Squats
135x5 225x5 275x5
Pin - 225x5,5

Good mornings
135x12 185x3x8

Leg press
4pps x10 5x10 drop 3x12 drop 2x15

Notes
Wanted to squat, but a group of people were in the squat rack.. So deads it was with a gripless bent bar lol. Made 435 more difficult than it should of been. Like a 45 min lift.
 
They don't have plenty of bars in your gym?
 
They got something like 5. And at busy hour you gotta use what you can.

Yesterday's lift

Cycle 11 week 2 day D

Warm-ups
Hangs
Band pull-a-parts
Stretching

OHP
Warm-up - barx12 65x10 95x8
Work sets - 120x5 140x5 160x5

Rows
135x12 185x8 205x6,6 155x15

Laterals
25x10 30x10,10

Front raise
30x8 35x8 25x12

EZ bar French press (weight per side)
10x15,15 20x10,10

Rear delt raises
22.5x3x12

DB curls
30x10 35x10 40x8 25x12

Notes
Good lift today. Just working reps on everything, not really worried about pushing much weight around. OHP went pretty well, nothing really caused any pain in the pec. Staying away from stuff that I think would for the moment.
 
That's another reason why I like going early. This morning when I got there there was ONE person in the gym, and he was using the bar I wanted. lol
 
RegisterJr said:
That's another reason why I like going early. This morning when I got there there was ONE person in the gym, and he was using the bar I wanted. lol
Click to expand...

Yeah I wish I could get up at that time to go, well the gym I go to now wouldn't be open yet. I gotta be at work by 430-445.
 
Cycle 11 week 2 day A

Warm-ups
Gen stretching
Airplanes
BSS

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 275x3 315x3 350x3
Down sets - 275x6 225x8

Deficit deads
315x3 365x2x3

SLDL
315x5 225x2x8

And out

Notes
Just a short lift today. Hit the safety pins with the plates on 350 for the first rep, still got the 3 pretty easily. Then local gym bro pissed me off leaving every bumper plate on the deadlift bar. Tossed those off and threw some plates on and hit easy deficit deads. Surprised myself with those.
 
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