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

Good op volume there on OP.
 
Week 10 day A (deload)

Squats
225x5 275x5 315x5 @8 RPE (beltless PR)

Block pulls
315x5 405x3 @7.5 RPE (Beltless PR)

Leg curls
115x4x12

Leg ext
175x12 145x3x12

Notes
Great lift today. Surprised myself a bit with how well 315 moved. I'm thinking week 15 I'm gonna do a little beltless squat testing. Previous best is 335. I think the volume that I'm hitting has both made me stronger and a more technically proficient squatter. I'm getting tighter in my lower body, and I'm feeling the leg curl cue now. Weight steady at 217. Gonna up my Cals a bit, let's try to hit 220 in the next 5 weeks.
 
Nice work on the belt less man.
 
Stronger + more technically sound = hyoooge gains. Good stuff. Awesome that you're able to feel the leg curl cue too.
 
Thanks guys. Yeah that was why I had to do this. Take a lot of weight off the bar and work on my technique. I ran myself into the ground on squats doing 5/3/1 last year. My technique just never advanced.
 
Week 10 day B (deload)

Paused bench press
165x5 185x5 205x5,5

T-bar rows
160x4x8 90x12

Lilly press
185x3x6

EZ bar skullcrushers / curls (weight per side)
10x3x15 / 10x3x12

DB rows
110x2x8

Notes
Great lift today. Sleep sucked today, and weight was down to 215. Work had me running last night. But everything still moved well, bench felt great. Really was able to work on my cues today. Tonight is the last shift for the week. 5 days off to follow, deads Thursday.
 
Week 10 day C (deload)

Deads
315x5 365x5 405x5 (beltless PR)

RDL
225x3x10

Front squats (belted)
225x3,6,6 275x1

DB BSS
40x3x10

Swiss ball pike / crunch
3x10 / 3x10

Leg press
3 pps x4x12

Notes
Great lift today. 405 moved great on deads. Fronts didn't feel that great, but moved decently. Some easy accessory work to close it out. Weight at 217 this am.
 
Pretty great belt less DL man.
 
Thanks broskis! You know we don't got no time for games in the gym! Lol.

Week 10 day D

Pull ups
3x8

OHP
95x8 115x8 135x6 155x5 115x8 (behind the head)

Pendlay rows
185x6,6,6,8

DB laterals
25x5x12

Machine fly /machine rev fly
130x4x12 / 100x4x15

Front raise
30x3x10

DB curl
35x4x10

Notes
Good lift today. Worked up to a some what heavy set with 155. Nothing mind blowing. Then just a lot of pump work, held in a stretched ISO on that last set of flies, that felt amazing. Weight at 217. Shoulders looked huge after all that pump work. Key word looked....
 
I like games in the gym...

I'm sure your delts looked huge after all that. Strong BTN's.
 
Week 11 day A

Squats
225x3 295x3
215x5x9

Invalid Link Removed
295x3

Rack row (just above mid shin)
225x8 315x3x8

Lunges
70x3x10

Notes
Great day in the gym. Everything felt speedy. Finally got around to posting a vid. In and out today, still got in what I wanted minus a little pump work. Gym in still full of New Years resolutioners, so these night sessions are gonna be quick. Kinda monitored my rest on squats just kept it under 2 min. Nice quad pump.
 
Depth and speed surely aren't an issue. Nice man.
 
Week 11 day B

Paused bench press
185x5 225x5
150x5x9

DB rows
100x5x8

EZ bar skullcrushers
25x4x10

DB curl
30x4x10

Notes
Good lift today, probably a PR for pause pressing there at 225. Not the fastest reps in the world but they weren't very difficult. Got good tightness.
 
Week 11 dayC

Deads
315x3 365x3 blah
275x5x9

Fronts
135x5 185x5 225x5

Long pause back squat
225x5

Notes
Was still quite sore from Tuesday so had a real short session tonight. OHP tomorrow.
 
Week 11 day D

OHP
105x5x9

Incline bench press
185x3x5 (3 grips)
135x3x7 (3 grips)

T-bar row
135x3x10

DB laterals
20x12 25x12 30x12,12 25x12 20x12

Pull downs / tricep push down
120x3x10 / 50x3x12

Notes
Decent lift today. A little case of the bubble guts this morning. First time hitting incline BB work in a while. Felt pretty good. Worked at close grip, thumb from smooth, and pinky on ring. Decent volume.
 
liftandswim said:
Incline barbell is different, but I like it.
Click to expand...

Don't even remember the last time i hit any incline barbell work. Good thing Mike T has some cb incline work programmed for tomorrow. I'll get to see what all the fuss is about.
 
liftandswim said:
Incline barbell is different, but I like it.
Click to expand...

Me, too.

capo180 said:
Yeah it's nothing that I do consistently, I do a lot of DB incline work. But these felt good today.
Click to expand...

Pretty solid incline work for rarely doing them. I see some guys at my gym nail 315 for a few on flat but stammer on incline.

That's why I keep my flat #'s down, so that they aren't too superior to my inclines.

Yup. That's why.
 
Week 12 day A

Squats
275x2 335x2 (beltless PR)
225x6x8

Invalid Link Removed
335x2

Block pulls
225x8 295x4x8

DB lunges
35x2x8 BWx12

Leg curls
130x4x12

Notes
Nice lift today. Sloppy out of the rack on 335, which made it a bit more difficult than it should have been. Upped volume on 225 from week 4 (40 reps) and week 8 (45 reps) to 48 reps today. Felt real good. Some glute tightness this morning but worked that out. Good volume on block pulls, higher end of prilepin's chart.
 
That was super fast for a PR.
 
Thanks man! I haven't pushed anything beltless since I got my belt. This is still 85% or so of my best belted squat.
 
Thanks guys it sure was a good day!

Week 12 day B

Paused bench
185x3 225x3
155x6x8

Pendlay rows
185x4x6

BB rows
185x2x10 225x10 (duffin style)

EZ bar French press / DB curls
25x3x10 / 25x3x15

Notes
Got a little stomach bug going on. Yesterday didn't eat much and threw up my lunch at work. This morning just a banana. A little nauseous during this lift, didn't push anything really.
 
Ah, you too. Recover Brotato
 
Thanks man. Feeling better now for the most part. Still got a ever lasting headache tho.. Deads when I wake up.
 
Headache > yacking up food and no appetite. Hope ya feel better when you get up for deads.
 
Thank you sir. I feel better today, not 100% yet.

Week 12 day C

Deads
315x3 375x3 425x3 (@9 RPE beltless PR)
295x3x8 add belt 295x2x8

Front squat
135x8 185x8,8

A bunch of bodyweight lunges, BSS, single leg deads

Notes
Short on volume today. Weight was down this morning to 215, still a bit dehydrated, and I felt it in the gym. Cut one working set from deads. And tossed the belt on for a few. Probably shouldn't have worked up to a PR today. Next two weeks just gonna hit my required sets, then the week after that work up to a heavy beltless single. Guessing it will be in the 465 range. My grip strength has improved a lot, I would of previously needed to chalk up for this type of weight. Haven't chalked up since I got off 5/3/1.
 
Week 12 day D

Hang clean
135x2 185x1 205x1 (PR)

OHP
115x6x8

Paused Incline bench press
135x8 155x8,6 135x8,8

Pull downs
120x10 140x10 160x10 rev grip 100x12,15

DB laterals
30x3x10 30x12 drop 22.5x12 drop 15x12

EZ bar French press / curl
10x2x15 each

Notes
Good lift today to end the week.. Not much else to say really. Working hard on these shoulders!
 
I'd have tried to press that 205 out! Haha. Nice PR there.
 
Nice hang clean Pr Capo.
 
Thanks broski

Week 13 day C

Deads (beltless)
305x7x7

Paused front squats w/ sleeves
135x5 185x5 225x5 165x18

SLDL
225x3x10

RDLs
225x10 275x10

Leg exts
160x4x12

Notes
Obviously was scheduled for squats today. Broski was doing nipping weighted pull ups.. So I just left that alone. And gripped and ripped I did. Looking at about 100 total reps between Deads/SLDLs/RDLs. Felt good.
 
Week 13 day B

Paused bench press
165x7x7

T-bar row
3 plates x4x10

JM press
115x4x8

DB row / front raise
80x4x12 / 25x4x12

DB hammer curls / band pull-a-parts
30x12 35x12,12 / 3x25

Cable triceps / cable straight arm row
50x3x15 each

Notes
Good lift, good volume. Pec has been a bit cranky the past couple days. Been doing some mashing and stretching. Did some pec deck partials preworkout, got a pump going and was pain free pressing. Same pec I had trouble with a while ago. Like a chronic strain. If that makes any sense. Weight was 215 this am, I figured I'd be down a bit. Been running Round a lot on my off days, haven't been getting my Cals in. Back to work tomorrow so eating will be more regimental.
 
Uh oh...is the pec bug making it's rounds again? It seemed like last time one of us had a cranky pec we all did within a matter of a month or so. Heal up capo.
 
jswain34 said:
Uh oh...is the pec bug making it's rounds again? It seemed like last time one of us had a cranky pec we all did within a matter of a month or so. Heal up capo.
Click to expand...

You shut yo mouth!
 
Week 13 day A

Squats
235x7x7

Good mornings
185x8,8 205x8,8

Stationary lunge
95x8 115x8 135x8

Leg ext
150x3x15

Notes
Super quad pump. First time with that type of weight on lunges, they felt good though. Been pigging out on food.
 
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