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

We go to the same gym?

Nice work man.
 
Thanks guys! Haha yeah annoying ****.. Hopefully I'll be able to get in the gym today for some upper work.
 
Today's lift

Pendlay rows
185x6 205x6 225x6 185x8

Seated DB press
60x8,8 70x8 75x5 55x8

EZ bar Skullcrushers / DB curls
20 lb per side x4x10 / 25x4x10

Shoulder 21's
20x1 25x1 20x1

Rope triceps / face pulls
3x12 / 3x12

Notes
Pretty good day today. Just basic upper body work. Did some heavy seated DB work, 75 was probably a little too heavy for today. Nice full range of motion though.
 
Cycle 11 week 3 day A

Warm-ups
Banded hip work
BSS 3x12
Airplanes
Goblet squat 100x8 110x8
SLDL 215x8

Squats
Warm-ups - 135x5 225x5 275x3
Work sets - 295x5 330x3 370x2x1 (vol pr)
Down - 275x5,3

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330

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370

Good mornings
135x10 185x3x10

Leg press / calf raise
3 pps x5x12 each

Lunges
BW x4x12

Triceps
4x15

Notes
Great lift today. Squats felt nice and fast. Gym was closed The past couple days for renovation, the break was nice though. 2nd 370 was faster than the first. Light pump work on everything else, a nice back to basics day. OHP tomorrow!
 
370 was fast. twas more reps to be had.
 
Thanks bros! That's what I'm hoping too man.

Cycle 11 week 3 day D

Warm-ups
General stretching
Band pull a parts
1 arm hangs

OHP
Warm-ups - barx10 95x8 115x5
Work sets - 130x8 150x5 170x2
Down - 135x5

Rows / French press
70x4x12 / 60x4x12

Laterals / front raise
25x4x12 each

Supinated pull downs / tricep ext
120x10 / 40x15 140x10 / 55x15 160x10 / 70x12

Rear delt raise / easy bar curls (weight per side)
20x4x10 / 10x10 , 15x3x10

Notes
Decent lift today, pec was real tight since yesterday's squats. Kinda held me back a bit on pressing. Feels like **** right now too. Still got in good volume on everything else.
 
Squats aggravate your pecs?
 
Cycle 11 week 3 day C

Warm-ups
General stretching
Banded hip work
BSS
Leg curls
Good mornings

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 360x5 410x3 455x2,1
Down - 405x2 belt less 315x8 belt less

Pin squats
135x8 185x8 225x6

3 count ATG pause squat
135x6 185x6,6

Swiss ball pike
3x10

Decline sit up
3x12

Lunges
100x3x8

Notes
Good day today. 3 reps at 455 matches the most I've done volume wise, I wanted to do 2x2 but that first rep of the second set was slower than I thought it would be. Hammies were still crushed from good mornings the other day so kinda eased em into deads. From there focused on the quads and core. Pause squats went real well surprised myself a bit with how easy 185 was. Have a nice weekend guys!
 
Repeats on deads are a bîtch. Goes from manageable to impossible quick! And I'm not surprised squats aggravate the pec either. Trying to stay tight will do that to ya
 
liftandswim said:
Repeats on deads are a bîtch. Goes from manageable to impossible quick! And I'm not surprised squats aggravate the pec either. Trying to stay tight will do that to ya
Click to expand...

Yeah thanks man, first double felt so easy though lol. Pec feels much better today, it's so day-to-day though.
 
Cycle 12 week 1 day A

Warm-ups
General stretching
Lunges
Split squats
Hip work

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 260x5 300x5 340x5
Down - 275x8
Paused at depth - 225x5,5

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340x5

Good mornings
135x10 195x3x8

Dimels against short minis
135x3x15

Deads against short minis (60 lb tension at top)
225x3 315x3,3

Notes
Great lift today. A lot of down time during last cycle so figured I'd jump right into cycle 12. Squats felt pretty fast today. Hit some dimels for the first time in a while, then some heavier banded stuff. Everything moved very well.
 
AM isn't allowing me to watch the video this morning. I'll try again later. Nice squatting though.
 
Cycle 12 week 1 day D

Warm-ups
1 hand hangs
Cleans
Band pull a parts
Mini band face pulls x50
Mini band triceps x50

OHP
Warm-ups - bar x10 95x8,8
Work sets - 110x8 135x8 155x8
Bradford - 115x7

Pendlay rows
185x4x8

BB rows
135x12

JMs
65x12 95x12 115x10

Laterals
25x12 30x10,10

Front raise
25x3x12

Curls / rear delt
30x3x10 / 25x3x12

Mini band work
Face pulls x75
Triceps x75

Notes
Good lift today. Everything went well, when I was putting the 155 down though I dropped it and scrapped my shins pretty good. Now just in the middle of a nice 15 mile bike ride for my cardio of the month lol.
 
Back to lifting after work today..

Cycle 12 week1 day C

Warm-ups
Banded hip work
General stretching
BSS
Airplanes

Deads
Warm-ups - 135x5 225x5 275x3
Work sets - 315x5 365x5 415x5
Down sets - 315x2x8

Front squats
185x4x6

RDLs
225x8 275x8,8

Lunges
80x3x10

Notes
Good lift today. No chalk, made 415 kinda challenging. Most I've pulled without chalk had been 405 for some singles. So I guess you can say chalk less PR lmao. But everything else just some simple volume stuff. Tomorrow might try some machine chest work along with upper accessory.
 
capo180 said:
Back to lifting after work today..

Cycle 12 week1 day C

Warm-ups
Banded hip work
General stretching
BSS
Airplanes

Deads
Warm-ups - 135x5 225x5 275x3
Work sets - 315x5 365x5 415x5
Down sets - 315x2x8

Front squats
185x4x6

RDLs
225x8 275x8,8

Lunges
80x3x10

Notes
Good lift today. No chalk, made 415 kinda challenging. Most I've pulled without chalk had been 405 for some singles. So I guess you can say chalk less PR lmao. But everything else just some simple volume stuff. Tomorrow might try some machine chest work along with upper accessory.
Click to expand...

Nice Deadlift Day. Triple with 415.. Solid Work.
 
Cycle 12 week 1 upper hypertrophy

Warm-ups
Hangs
Band triceps x50 rep
Face pull x50 rep
Pec stretching

HS incline press
1 pps x4x12

Rows
135x12 185x4x8 135x2x12

French press EZ-bar ( weight listed per side)
10x10 20x10 25x10
Drop set - 35x6 25x6 10x10

SGHP
95x10 105x10 115x10 125x10

Laterals / front raise
25x3x10 each

DB curls
30x8 35x8 40x8 30x8

Mini band work for Lats triceps and rear delts x a bunch

Notes
Good pump day today. Pec felt real good, no tightness or pain right now. Gonna keep pump work going for it next week, then a week or two of Dumbbells then back to light barbell bench press. Now time to pick up a pizza! Have a good weekend bros!
 
Haha thanks bro, ate half that night then half at work the next day.

Cycle 12 week 2 day A

Warm-ups
Banded hip mob
BSS
Airplanes
General stretching

Squats
Warm-ups - 135x5 185x5 225x3
Work sets - 280x3 320x3 360x3
Down sets - 315x3,3
Paused - 245x3x6

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360

Deficit deads
135x6 225x6 315x3x6

Dimels
135x3x15

BSS
BW x10 60x10 80x10 100x10

Walking lunges
100x2 laps (about 12 reps per lap)

Notes
Legs are pretty fried after that one, felt good to be able to take my time and get some quality work in. Squats moved pretty good. Pretty gassed by the time I got to lunges. So just 2 sets there. BW was 211 this am.
 
They did move pretty good. Check out those big biceps, too.

I could lift to offspring. My gym plays the worst crap...
 
RegisterJr said:
They did move pretty good. Check out those big biceps, too.

I could lift to offspring. My gym plays the worst crap...
Click to expand...

Thanks man. Haha yeah they get it right sometimes but usually they play some trash, music is different everyday. I always got the head phones though.
 
Cycle 12 week 2 day D

Warm-ups
Foam roll
Banded triceps / face pulls
General stretching
Lat warm-up

OHP
Warm-ups - bar x10 95x8,8
Work sets - 120x5 145x5 165x4

Pendlay rows
135x8 185x4 225x4x4

BB rows
135x12 155x12

Laterals
25x12 30x12,12

JM press
95x4x10

Front raises
25x3x15

BB curls
60x4x10

Mini band work (done in tri-sets)
Triceps x75 reps
Face pulls x75
Single arm vogelphol rows x45

Notes
Decent day, pec was tight again after squatting.. Feels pretty bad right now, had real sharp pain when I tried to take a big breath. So that made OHP suck. Everything else was just pretty easy work.
 
Cycle 12 week 2 day C

Warm-ups
Banded hip work
BSS
Airplanes
General stretching
Hangs

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 340x3 390x3 440x3
Down sets - 365x3x3

SLDL
225x4x10

Front squats
185x5x6

Leg press / calf raise
3 pps x4x15 each

Triceps push down / face pulls
3x15 each

Notes
Good lift today. Deads were moving slow as molasses. Hips just felt real tight. Oh well, still hit my reps with a couple light sets at 365. Everything else moved fairly well. Upped my volume on fronts a bit, feels weird squatting without sleeves though.
 
Yup. Solid deadlift repping today.
 
Yeah that's true man. I was just kinda off though, felt it at 315.

Bro fest in the gym today though. Gonna start taking in 3500 cals too. No chick likes a skinny bro.
 
Cycle 12 week 2 day B (upper hypertrophy)

Warm-ups
Hangs
Band triceps / rear delts
Gen stretching

Rows
135x12 155x12 175x12 135x12

Incline DB bench
50x12 55x12,12

Rolling tri
25x4x12

EZ bar preacher curl (weight per side)
10x10 15x10 20x10
Drop set - 25-15-5x7

Shoulder 21s
20x1 25x2

Sup pull down / triceps push down
120x12 140x12,12 / 42.5x15 50x15,15

DB shrug / band pull-a-parts
80x12 90x12 / 20,20

Power shrug
225x12,12

Duffin rows
225x8

And I'm spent..

Notes
Good little pump day today. Hit some DB presses, incline with a big arch to shorten the range of motion. First tried neutral grip pec didn't appreciate that, so at 55 just kept the DBs at about 45 degrees that felt pretty good. No pain right now. The supinated grip really felt good, felt like it hit some areas in the back that I've neglected. Just loosened everything up. Then figured what would a bro do? Shrugs.

Weight this am was 212, want to see 217 ish by year end.
 
Yay for pump days!
 
"What would a bro do?" Easy answer, Shrugs. Lol funny stuff. Good work man. At least you made them power shrugs.
 
Thanks guys but yeah regular shrugs are lame. I haven't done shrugs on a consistent basis in forever, still some how got traps. Must be the deadlifting.
 
capo180 said:
Thanks guys but yeah regular shrugs are lame. I haven't done shrugs on a consistent basis in forever, still some how got traps. Must be the deadlifting.
Click to expand...

Really any back and delt work. But yeah shrugs are lame! May enjoy some bro work myself, but shrugs are too far lol

Nice work, man.
 
I haven't shrugged in forever. I'll try and remember tomorrow.

What's the difference between a power shrug and a shrug?
 
When I do power shrugs I start where I would a hang clean then pop the hips and shrug. Works more of the entire back than just a shrug.
 
Conditioning day

Stationary bike
10 mins

Rower
500 m / 1 min rest
10 rounds

7-6-5...1 complex 95 lbs
Deads-RDLs-rows-OHP-squat-good mornings


Notes
This all went pretty well to my surprise, guess doing some biking and stuff during the summer helped keep my conditioning up. Probably get in some biking this up coming set of off days, supposed to be real nice out. Averaged a 2:04 /500 m, that's pretty good for me. I also never did 10 rounds before. Doing Deads and squats felt strange I was in basketball type shoes, so used to feeling so planted in my hard soled oly shoes. Weight was 211 this am.
 
Cycle 12 week 3 day A

Warm-ups
Banded hip series
General stretching
Hangs
BSS
Airplanes

Squats
Warm-ups - 135x6 185x5 225x5 275x3
Work sets - 300x5 340x3 380x1
Down sets - 315x5 225x8

Invalid Link Removed
340

Invalid Link Removed
380

Deficit deads
135x8 225x8 315x2x8

Dimels
135x3x15

BSS
70x10 90x10

Lunges
70x2x10

Leg press
3 ppsx2x15
Drop set - 4-3-2-1x15

Leg press calf work
3 ppsx2x15 4x15 2x2x25

Rope triceps / face pulls
60 total reps each

Notes
Good lift today. Happy with my squats, upper body was kinda everywhere though, set my hands about 6 inches outside of where I normally would. Just hard to get tightness out there. 380 was slow because of newtons 4th law, accent cannot accelerate faster than decent. Focused on more leg curling into the hole today, both on squats and deads. Weight 213 this am.
 
Cycle 12 week 3 day D

Warm-ups
General stretching
Banded triceps / face pulls x50 each
Chins x3x8

OHP
Warm-ups - barx10 95x8 115x6
Work sets - 135x8 155x5 175x1
Clean and press - 135x5

T-bar row
1.75 plates x12 2.5x10 3x10 3.5x10

DB press
50x3x12

DB row
75x3x12

Laterals
25x12 30x12 drop 35-25x10

BB curl
60-70-80x7

DB curl
25-20x12

JM press
115x3x10

Rows
135x4x12

Mini band work
Triceps / face pulls x50
One hand straight arm rows x30

Notes
Kinda a marathon session for me, almost DMax like. lol. 175 felt heavy as **** on OHP, so instead of risking messing with the pec I racked it after a single. Thinking about doing 3-4 sets of 8 starting next cycle start at 95 and add 5 pounds a week.
 
Cycle 12 week 3 day C

Warm-ups
Banded hip work
Airplanes
BSS

Deads
Warm-ups - 135x5 225x5 315x3
Work sets - 365x5 415x3 465x1
Down sets - 405x4x2

SLDL
225x5 275x4x5

Block pulls (4-5 inch)
315x4x6

Leg ext
165x4x15

Decline sit up / pull-ups
3x20 / 3x8

Mini band work
Triceps - 100 reps
Face pulls - 100 reps
Single hand vogelphol rows - 60 reps

Notes
Pretty good lift today. Hit some deadlift variations squat rack was taken. Worked a little hung over, wine with dinner than imperial oatmeal stouts while watching the cavs. Terrible positioning on 465 made it tough, wanted a double. Just dropped to 405 and made quick work of a couple doubles.
 
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