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

Imperial oatmeal stouts...i like your style. Which one was it?
 
liftandswim said:
Stouts are gross. Maybe I'm not man enough.

Lots of pulling! Nice.

Got my fingers crossed for them cavs.
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You an IPA guy? I wish i was, the IPAs are always what have the deals at bars and restaurants.

And go bulls.
 
Thanks man. I like IPAs myself, I try different stuff here and there though. It's Christmas ale season, I love that stuff. The Bulls keep the east interesting, cavs will knock em off again come May though..
 
Cycle 12 week 3 day A

Incline DB press
50x12 60x12 70x12 50x15

DB rows
80x5x10

Duffin rows / French press
185x3x8 / 70x3x12

Supinated grip row / plate overhead extension
135x2x12 / 45x2x20

Curl / wide grip upright row
80x3x8 each

Pec deck
145x10 115x12

Mini band work
Triceps - 50 rep
Face pull - 50 rep

Notes
Last nights workout. Weight was 214 in the am. Got a little CO gas at work, pretty sure that took a lot out of me. Everything was just getting tight towards the end. Incline DB work felt pretty good and strong. Pec doesn't hurt this morning. Next cycle probably just start some light bench.
 
Blah, post 90's NBA.

Strong work in here Capo!
 
Ehh I was born in the 90s lol so it's the only life I know. Would of been nice to watch the celtics-lakers match-ups of the 80s and the Jordan days though.
 
Cycle 12 week 4 day D

Warm-up
Hangs
Band triceps / face pulls 25 each
Chins
Banded shoulder mob

OHP
Warm - up - Barx10 95x10 115x8
Work sets - 135x3x5 ss w/ T bar row 2 plates x12,12 2.5x12

Klokov press / T bar row
115x2 135x2 145x1 / 3x12 3.5x8,8

JM press
95x4x8

DB row
100x4x8

Laterals / hammer curls
25x12 30x3x12 / 35x4x8

Preacher curls / French press (ez bar weight per side listed)
10x2x10 15x10 / 10x2x10 15x10

Mini band work
Triceps x75
Face pull x75

Some Swiss ball ab work

Notes
Good easy lift today. Kept everything pretty light. Kept the wrist wraps away today. Messed up my left calf the other day, still hurts a bit. So not sure what type of lower work if any I'm gonna do this week.
 
Lots of volume again man. Strong pressing too.
 
Cycle 12 week 4 day C

Warm-up
Banded ankle / hip mob
General stretching
Hangs
BSS

Deads
Warm-up - 135x5 225x5
Work sets - 315x4x5
Deficit - 385x3x1

RDL
225x3x12

Leg ext
4x12

DB swing
60x12 70x12

Rower
2000 m / 8:10

Mini band work
Triceps / face pulls 75 total reps each

Notes
Pretty good lift today, got shafted with a ****ty bar so kept it light and belt less, shortened up my rest times quite a bit too. Deficit deads were pretty much done as a cluster. Rower was tough, a touch over 2:00/500m, happy with it. Yesterday I was 215 in the am, bought some protein powder and bars to get over 200 g a day. My diet sucks.
 
What did you do for ankle mobility (I feel like you've answered this before but I can't remember).
 
Cycle 12 week 4 day B

Warm-up
Hangs
Band triceps / face pulls 50 each
General stretching

Incline bench press (half thumb from smooth and paused)
135x8 155x8 175x8

Low angle incline DB bench
50x3x15

Pendlay rows
185x6 205x6 225x6 245x6 (PR)

Front raise
25x10 30x3x10

EZ bar skull crushers (weight per side)
20x4x10

DB rows
100x4x10 (volume PR)

Laterals
30x3x10

DB curls
40x10,8

Machine curls
45x3x12

Rope triceps / face pulls
35x2x25 / 35x25 30x25

Notes
Just kept going and going today. Ran out of my pre workout the other day so used a sample packet of ON platinum pre, which I didn't know had 2 servings in it. So I was buzzing pretty good lol. The incline benching felt real good, don't feel like I really lost too much strength. I credit that too hitting the triceps and delts hard. Pump work for everything really and a couple PRs on rows. Great lift. 215 this am.
 
What pre-workout do you normally use/like?
 
Sean needs to get you a sample of WR. My last two tubs of preworkout have been that and i don't see any reason to stop. Energy w/ caffeine and dicaffeine malate, pumps w/ citrulline, hydromax and agmatine, performance boost w/ TMG (betaine), focus with hup A.
 
WR? But I respond best to good doses of beta alanine. And can't really handle huge amounts of caffeine. But I'll try anything once lol.
 
Cycle 12 week 4 day A

Warm-ups
Banded hip work
BSS
General stretching

Squats
135x8 185x8 225x8 245x8
Pause
265x3
Fronts
225x4 245x4

Good mornings
135x12 185x12,12

Deadlifts
225x4 315x4 365x4

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365x4

Walking Lunges
80x3x12

BSS
60x2x12

DB side bends
55x2x12

Mini band work
Triceps x75
Face pulls x75

Notes
Getting some squat reps in. I think that's something that's missing from my training. Hitting 5/3/1 rep sets are great but I need to build my volume up. I think I'm going to get off of 5/3/1 and start doing some volume work based off of prilepin's chart. That's for every lift. Go within that 55-65 percent range.
 
capo180 said:
WR? But I respond best to good doses of beta alanine. And can't really handle huge amounts of caffeine. But I'll try anything once lol.
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White Rapids by controlled labs. It doesn't crack you out whatsoever. I hate the cracked out feeling too. And yeah..there isnt any BA so i just add in my own. I bought a lot of it in bulk a while back.
 
I like the training plan too. Or you could just try the boring but big 5/3/1 template. Not much variation but it'll bump your volume up a bit.
 
Thanks man. Yeah BBB is killer. I just want something a little different I haven't responded very well to 5/3/1 this go around.
 
That's why I like the 531 SVR, AMRAPing the top set of the lifts. Volume sucks in a positive way
 
Hypertrophy cycle
Week 1 day A

Warm-ups
Banded hip work
BSS
Airplanes
Gen stretching

Squats
Warm-ups - 135x2x8
Work sets - 195x4x8

Deficit deads
225x4x8

Walking lunges
60x3x12

Leg curls
100x4x12

Mini band work
Triceps - 75 reps
Face pulls - 75 reps

Notes
Good lift today. Very easy as it should be. Working off of a 370 lb max. 52.5% today, move up 2.5% a week for 4 weeks then deload week 5, week 6 start at 55%, rinse wash, repeat. Work sets will be 8 reps, aiming for 3-5 work sets. Accessories aren't as strict, but looking for similar intensities / volume. Weight was 214 this am.
 
I like it! Let's get some size on ya!
 
275? Hell no, SHW for me bro.

Hypertrophy cycle
Week 1 day B

Warm-ups
Hangs
Band triceps / face pulls
Gen stretching
Banded shoulder work

Bench (paused, thumb from smooth)
Warm-up - barx12 95x8 115x8
Work sets - 135x4x8

T-bar row
2 platesx8 2.5x4x8

JM press
95x4x8

DB row
70x2x30 sec

DB hammer curl
25x3x12

Mini band
Triceps / face pulls 75 reps each

Notes
Good lift today. No pain to speak of. Gonna keep with the narrow grip and pausing all reps.
 
Conditioning work

Decline crunch / pull ups
3x20 / 3x10

Ab wheel / pull ups
3x10 / 3x10

Prowler push
+80 lbs x 4x90 feet

Notes
Just doing a little something today. Wanted to hit the tower but it was being used. So just did some back, abs, and a little prowler.
 
No fun there.
 
Hypertrophy cycle
Week 1 day C

Warm-ups
Hangs
Banded hip work
BSS / airplanes

Deads
Warm-ups - 135x5 225x5
Work sets - 255x4x8

Front squats
165x4x8

Good mornings
185x4x8

Leg ext
165x3x12

45 lb plate behind head tricep ext
3x20

Band pull-a-parts
3x20

Notes
Good little quick lift today. Focusing on good clean reps and getting used to hitting higher volume work. Had some lower leg pain from when I fell at work a week or two ago, I think the prowler caused that to flare up. Weight steady at 214 this morning.
 
Hypertrophy cycle
Week 1 day D

Warm-up
Hangs
Pull-ups
General stretching

OHP
Warm-ups - 50x8 80x8
Work sets - 100x4x8

Incline DB press
60x4x8

Pendlays
185x4x8

Laterals
25x15,15 20x10,8 (paused)

HS lat pull down
2 pps x3x10

Preachers (EZ bar weight per side)
10x10 15x10 20x10 15x10 10x10

Rolling tri / rear delt raise
25x15 30x15,12 / 25x10 20x10,10

Mini band work
Triceps - 50
Rear delts - 50

Notes
Good easy lift today. This was all just about an hour, pretty quick pace.paused for a 3 count on those 20 lb laterals got the shoulders all pumped up.
 
Lots of volume there Capo. I like seeing all the hyper trophy work everyone is doing.
 
Yesterday's lift

Hypertrophy cycle
Week 2 day A

Squats
Warm-ups - 135x8 185x6
Work sets - 205x4x8

Deficit deads
245x4x8

Lunges
80x4x10

Leg curls
110x3x12

Rope triceps / face pull
40 reps each

Isometrics for triceps / rear delts / hamstrings
2x30 seconds each

Notes
Good lift today. Huffing and puffing while getting through those lunges. Hams are feeling it this morning, did the isometric with a single leg curl and held at peak contraction for 30 sec.
 
Ah, the 'fun' of lunging.
 
Week 2 day B

Bench
140x4x8

T-bar row
2.75 plates x4x8

JM press
115x4x8

5 min of random pump stuff

Notes
Quick lift. Had to leave in a hurry. Deads hopefully tomorrow.
 
Go kill those deads!
 
Week 2 day C

Deads
265x4x8

RDL
205x4x8

Front squat
175x4x8

Leg ext
170x3x12

Notes
Just wasn't feeling it tonight. Cut it short. These sessions are kinda rough after working 12 hrs and hitting 3 in a row. Off work the next few days. Will get some OHP in Friday. Have a good thanksgiving guys, hopefully you are all able to enjoy the day with your family and friends!
 
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