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

+1 for pigging out.

-1 for lunges.
 
Week 13 day D

Chins
3x12

OHP
120x7x7

Pendlay rows
135x8 185x6 225x6 245x6

BB row
135x16 (8 under 8 overhand)

DB laterals
30x4x10

DB front raise drop set
25-20-15x12

Out

Notes
Quickie tonight. Had some pain in my right forearm / elbow. Wrist wraps helped a bit. I'm guessing it's from keeping them cocked back in squat position last night. So no secondary pressing tonight. Just some pump work. Weight at 216.5 this am.
 
Strong chinning! I think neutral wrists on squat is important to having less pain on pressing days. Helps you to torque on the bar more as well.
 
Thanks dude. Yeah it's the first time for this type of pain, there was a lot of volume that day though, when you combine squats/GMs/lunges. It adds up.
 
Heavy aśś laterals, man.
 
Week 14 day A

Squats
245x5x10.. Rough. Huge beltless pr

Rack pull beltless
315x5 365x5 405x3.. Grip less bar.

Leg curl
4x10

Leg ext
4x10

Notes
Phew quads were so wrecked from squats. Also sucking major air in between sets. Still kept pretty strict with under 2 min rest. Last set was close to a 9 RPE. I'll take 50 reps at 245 though. TBH 245x8 was pretty rough just 15 weeks ago. 217 this morning. Ate real good this weekend. Surf and turf habachi Saturday, then a 4 course meal at an awesome Italian spot Sunday.
 
Nasty squat volume man.
 
Jealous of that grubbage. Good work man
 
Thanks bros!

Week 14 day B

A few sets of Chins and pull ups

Bench press
175x3x10 175x5 blah
135x21 (3 grips)

T-bar rows
135x8 160x8 180x8 135x10 drop 90x10

EZ bar French press / DB hammer curl
10x10 20x10,10 / 30x3x10

Tricep push down / band pull-a-parts
50x15,15 40x15 / 3x25

DB rows
80x3x10

Notes
No leg drive on bench today. Could thank yesterday's squats for that. So did what I could, then dropped weight and tossed 135 TnG for some pump work. Pec didn't feel great but not horrible either, once I get some blood in it things feel okay, still at light weights though. After that just normal pump stuff. Weight steady at 217 this morning.
 
Week 14 extra session

Couple minutes of hangs

50 reps band pull-a-parts

Chins
4x12

Snatch grip high pull
115x4x8

Klokov press
115x6,6

Front raise / lateral raise
20x3x15 each

Band pull-a-parts
50 more reps

Notes
Woke up and didn't have much to do and felt good so said why not. Just a little back and shoulder hypertrophy. Deads tomorrow, OHP Friday.
 
Week 14 day C

Deadlifts
315x3x10

Pause deads
275x3x6

BSS
95x8 115x8,8

Box squat
135x8 225x8 275x2

Lunge
70x12 80x12 90x12

Notes
Pretty blah here. Hams were feeling it from the first set of 315. Happy next week is a deload.
 
Eh, you got the volume in though. Maybe that WR deadlift is around the corner!
 
Week 14 day D

Couple sets of chins

OHP
125x5x10

Short mini resisted bench (60 lbs at top)
115x3 135x3 185x1 135x3x3

Short mini resisted JM press
Barx12,12

DB laterals
30x4x12

Rows
135x6x10 (2 pendlay, 2 overhand, 2 under)

Notes
Good lift today. OHP wasn't too bad, weight moved well. First time benching against bands in forever. Those JMs were wobbly as hell, felt real good though.
 
Beltless deadlift testing

Beltless deads
Work ups
365x2 405x1 455x1 PR

Beltless front squat w/ sleeves
Work up
225x3 275x1 295x1 (PR)

Leg ext
150x3x12

Leg curl
125x3x12

Pull ups
4x10

Notes
Very good day today. Was planning squats again but bros gotta shrug off safety pins... Deadlift moved very well, a little slow off the floor, but from midshin up it really accelerated well. On fronts 295 was easier than 275, I did a better job keeping my upper half tight. Weight left on the table for both lifts.
 
Very solid day. Nice to see your volume carried over.
 
Awesome PRs man. Huge FS
 
capo180 said:
Thanks guys yeah getting some type of PRs after only really hitting weights in the 50-60% range is great.
Click to expand...

And if you think there's meat left on the bone now, wait until your CNS adapts back to heavy.
 
Bench press day

Paused bench press (sink and drive)
185x3x8

Lat pull downs
120x5x10

DB curls / laterals
30x3x12 / 25x3x12

EZ bar French press / front raise
10x3x15 / 25x3x12

Rows
185x10,10,8 135x10,10

Rear delt machine
115x12,12 85x12

Notes
Happy with today. Gonna go to the doc and get checked out next week. Kinda feel this pain is more in my ribs than chest. Pressing went well. Good volume. Squats tomorrow.
 
At least get those squats in before doc tells you that you should never squat again. lol
 
Squat testing

Squat (beltless)
Work up
315x1 335x1 365x1 (PR)

RDL
275x4x8

Leg curl
125x4x10

Leg ext
175x4x10

Notes
Great day today! Sure that's a 30lb PR there! Weight steady at 216.
 
Woo! Congrats on the big PR homie
 
capo180 said:
Thanks man. Long time coming. I'll catch up on logs tomorrow sure I'm behind..
Click to expand...

I fall behind a lot too, no worries. Not much goin on in mine other than sick, testing this Saturday, left glute/piriformis is giving me issues. There ya go, the last week of my log lol.
 
Very impressive BL Pr man.
 
Thanks dude!

Shoulders

HS plate loaded OHP (total weight)
110x10 200x10,10 180x10,10

Supinated Pull down
140x10 160x10 180x10,10,10

DB laterals
25x10,10,10 30x10,10

SGHP
95x3x10

BTN press
95x3x10

DB rows
100x3x10

Face pull
50x4x15

DB rear delt raise
20x3x15

Notes
Whew all that in an hour. Felt pretty good to just hit some light volume stuff today. Doctor on Tuesday. Depending on that will be what I do next.. Starting some naproxen tonight.
 
Deadlift session

Speedy pulls (short minis 60lb at top)
225x3 275x6x3

SLDL
225x4x8

Dimels (short minis)
135x3x20

Planks
4 sets till form failed

Notes
Good day today. Went and got an X-Ray, so we will figure out what's going on there. Keeping things light till I get more info.
 
What's the X-ray for? I forget.
 
Rep bench

Pull-ups
3x10

Paused bench press
185x6 205x3x6

FT up close grip bench
135x3x8

DB row
80x4x12

EZ bar French press (WT per side)
10x12 20x12 30x10 35x8 25x10

Front raises
25x3x15

Quad set 3 times thru
DB curl-30x10
Mini band face pull - 30
Mini band single arm vogelphol - 20
Mini band tricep ext - 25

Notes
Good day today. Widened my grip a bit on 205, moved well. Last set a bit difficult. About as heavy as I've been on French press. Everything else just volume work really.
 
Speedy squats

Clean complex
1st pull-1st&2nd pull - power clean - squat clean
135x3 165x1 185x1

Squats against double mini band (60-80 at top?)
135x3 185x6x3

Front squat
205x3x8

Deadlift
315x4x6

NG pull up
3x10

Machine crunch
110x3x12

Notes
Good day today. On squats just hit triples till I felt the weight slow down. Unsure of band tension really. Reps on fronts and deads done per Prilepin's chart. Happy with how everything moved especially deads after squats / fronts. Weight at 216.

Correction closer to 100-120 at the top on squats.
 
Which (color) mini band?
 
OHP / bench accessory

Pull ups
2x10

OHP
135x3x6

CGBP (paused, explosive)
175x8x3

JM press
115x4x6

BB rows
185x4x8

DB laterals
30x4x10

HS MTS high row
60x10 80x10 90x10 70x10 drop 40x10

Oly bar curls (rest pause style)
45x16,12,10

Notes
Good day today. Not much to say really. X-Ray came back negative, which is good. Still mind fcked about why this hurts though lol.

I also feel surprisingly good for training 4 days in a row. Albeit at relatively light loads.
 
Puttin I'm some good work man.
 
Thanks dudes. Yeah just some rib pain, something that pops up here and there.

Thanks reg. I liked how this week went / felt. Gonna try to figure out some program going along these same lines.
 
Rep squats

Squats (beltless)
265x4x6

Front squats
175x4x8

Deadlifts (beltless)
355x3x6

Leg ext
160x4x10

Leg curl
140x4x10

Notes
Good lift today. Everything felt pretty good, doing deadlifts fatigued is kinda tough. Squats and deads at about 65% and 70%, respectively. Prilepin's chart work. Anything above these loads I'll probably belt up, but I like pushing beltless work a bit.
 
Rep bench

Paused bench press
185x4x7

Double pause bench
135x2x5

BB row
185x8 205x4x8

EZ bar French press (Wt per side)
25x4x10

DB curl
40x4x8

Lat pull down (rest pause)
100x19,11,7

Notes
Good lift today. 185 felt better than 2 weeks ago, hit 28 reps today compared to 24 then. I think bench wise if I stay between say 180-225, and try to increase weekly volume good things will happen. I'm gonna keep a speed day in too, switching between bands and straight weight weekly. Now just on a bike ride, beautiful day.
 
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