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

It was low 70s here in IL too. 73 i think, sunny, nice breeze. Literally the perfect day. Can't beat it.
 
I'm with you on bench. Keep it manageable and up the volume. Nice work Capo.
 
Had to take the kid out to park with that 70 degree weather in IL man. Great feeling to walk out with shorts and flip flops lol. Strong pauses on the bench!
 
Speedy squats

Squat (+belt)
275x6x3

Front squat (beltless)
225x4x5

RDL
295x3x6

Lunges
100x3x6

Notes
Good day everything moved good. Nothing easy though. Probably a volume PR there on fronts or at least close to it. And 295 is as heavy as I've been on RDLs. Rib is feeling better! 215 yesterday AM, so down a hair there. Not worried though I got some useless tissue to burn off.
 
Speedy bench

Chins
3x10

Close grip bench + short minis
135x6x3

OHP w/wrist wraps
155x4x4

BTN press
115x3x8

Pendlay rows
185x5 205x3x5

BB row
185x2x10

DB laterals
30x3x10

Tricep push down / band pull-a-parts
42.5x20 50x3x20 / 4x25

Notes
Great lift today. Bench was flying. OHP moved very well, that's prob a volume PR too. ~80ish percent on OHP. Made for rough BTN presses, would probably be easier doing these seated. Then rows for hoes, and pump work.. Have a good weekend you teddy brosevelts.
 
Strong OHP and BTN man. You're just trying to get in volume?

Mmm, the chicken pot pie ad at the bottom of the post...
 
Thanks guys. Yeah these ads are weird, got one for rheumatoid arthritis now.. Lol. But yeah just increasing weight and volume over time.
 
I just updated my app and they're driving me insane. Mine now says "This man thought he had an ordinary attic...he had no idea what he was about to find when he walked into his attic". Wtf.
 
Rep deads

Deads (+belt)
365x4x5

Front squat
185x5x6

Good morning
185x3x10

Notes
Quickie today. Deads were kinda slow.. Been two rough days at work, which accounts for some of that. Plus didn't warm up optimally. First time belting up for rep deads in a while, felt kinda awkward. Had to mess with the belt to get in the right position. But probably a volume PR on deads, and for sure one on fronts.
 
If you continue to belt up, the real payoff is about 4-6 weeks down the road. I think you're gonna like where you're at.
 
Rep bench

Bench press
205x3x7

FT up bench
155x3x8

Rows
185x8 205x8 225x8,8

Pull up / DB curl
2x10 / 35x8 30x8

Notes
Good quick lift, upped volume on 205 from 18 to 21. Moved well. Off day tomorrow then 2 longer sessions Thursday / Friday. Light week next week.
 
Rep squats

Squats w/ belt
285x4x4

SLDL
225x3x8

Random ab work

Lateral raises / front raises
25x3x10 / 30x3x10

Rear delt raises
20x3x15

Notes
A very blah day. Elbow pain flared up pretty bad. Squats were very slow, no real explosion even on warm ups. Hit some shoulder work today, and tomorrow will be an off day. Light work next week.
 
Raises are strong. Not surprised though, your ohp is too.
 
Thanks dude. Yeah it took a while to build up the shoulders. High volume pressing helps a lot, raises are just icing on the cake imo.
 
Still feel quite beat up. Went into the gym did a lot of rolling and mobility work. Squatted up to 245x5. Pain in the elbow, tried wrapping at various points on my arm to see if compression would help. Not much there. Hopefully some easy upper work tomorrow.
 
Deload bench

Hammer curls and tricep work to lead off

TnG bench
Work up
185x5 225x5

FT up rest pause bench
135x15,8,6

Pendlay row
185x5 225x5,5

BB row rest pause
135x15,9,7

DB curl
30x3x10

V bar push down
50x3x20

Side plank
3x30 sec

Band pull-a-part
4x25

Notes
Felt much better today, got decent sleep for once. Took some melatonin this morning and actually felt like I got into a deep sleep. 225 felt light, reps were flying. Could of PRd there for sure. Curls helped the elbow a lot, as they usually do with this type of pain. So curls will be prescribed daily. Nothing wrong with that. BW at 216.
 
Squats / deads

Squat (beltless)
225x3 275x3 315x3

Fronts
225x8 drop 135x12

Deads (beltless)
315x3 365x3 405x3

RDL
275x10,10

Roman chair
3x15

Notes
I think I rerailed the gain train today. Worked up to about ~75% on both squats and deads. Kept volume low. Probably pump upper tomorrow, lower Friday.
 
Upper.

Incline bench press
185x5 205x5,5 155x10,6,4 (RP)

OHP
115x3x6

SGHP
115x3x8

T bar row
135x8 160x8 180x8 drop 135x8 drop 90x8

Laterals
30x3x12

Pull down
140x10 160x8,6,4 (RP)

EZ bar curl / French press
12.5x3x10 / 3x12
 
You think some of the elbow pain is from too close a grip on the squat?

Your belt less work is impressive. Especially deads.
 
RegisterJr said:
You think some of the elbow pain is from too close a grip on the squat?

Your belt less work is impressive. Especially deads.
Click to expand...

Yes some forsure.. I've also neglected upper body mobility work, and I was rarely wearing wrist wraps on pressing movements.

And thanks dude. I hope it pays off when I start working up to heavier belted loads.
 
BIG fan of belt less work! Awesome workout brother!
 
Thanks bro!

Lower

Front squat
185x5 225x5 275x5 185x8

Dead lift
315x3x6

Leg ext
150x4x12

Supine leg curl
5x10

Plank
3x45 sec

Notes
Pushed fronts hard today. 275 was RPE 9 for sure. Then some light deads. First time doing supine leg curls in a while, forgot how nice those feel in the hams. Abs were destroyed from fronts and deads, made those planks really suck lol.
 
Rep bench

TnG bench
185x4x7

Pull down
140x4x10

Rack row
205x3x6

Ez bar French press / curl
12.5-15-17.5-15-12.5x15/12

DB laterals
35x4x8

Face pull
70x5x12

Notes
Nice easy press day. Just getting in some volume. Rep squats tomorrow.
 
Rep squat

Beltless squat
265x4x7

Front squat
185x4x8

Dead

Notes
Good lift. Work was killer today. Didn't even think this type of effort was possible. Both lifts for volume PRs. Tried to deadlift post front squat, but quads were too pumped lol.
 
Putting in solid work man.
 
Upper secondaries

OHP
135x4x5

Speedy bench
175x8x3

Ft up bench (rest pause)
155x15,10,7

Row
205x3x8

Notes
Good day. Increased volume. Accessories tomorrow upper/lower.
 
Deads / upper accessory

Deads (belted)
385x4x4

SLDL
295x4x6

RDL
225x3x12

Chins
4x10

Laterals / curls
30x3x12 each

JM press
105x3x10

Machine rev fly
100x3x12

Notes
Great day today. Foam rolled everything the past couple days. Did mobility work yesterday and today. Felt pretty good going in today. Repped 385 pretty good, no chalk the first two sets made it some what difficult. Chalked the last two and it was cake. From there just easy work.
 
Squat / bench

Squat w/ belt
285x3x6

Bench press TnG
205x4x6

NG wide pull down
140x4x12

DB curl
40x8 45x8 40x8

Triceps push down
50x20,20,15

Notes
Girlfriend wanted to squat and bench with me today lol. Mobilizing / warming-up was a bit of a cluster fck, but we got it done. Upped volume on both squats and bench, at their respective weights. This is gonna make the week a bit strange, probably do 5 days this week. A little GPP upper work and core tomorrow.
 
Sweet volume hombre.
 
GPP work

Pendlay rows
185x8 205x8,8

BB row
205x8,8 155x12,12

Paloff press
25x12,12 20xmax hold

Pull ups
10,10,10

3 way planks (side middle side)
4x30 sec each way

Band pull-a-parts
4x25

Laterals / curls
30x3x12 each

Notes
Good easy day. Just some heavyish back work and some core stability. Finished with a little pump stuff. Death lifts tomorrow.
 
Heavy deads

Belted deads
405x5x3

SLDL
275x6,6 225x10,10

BSS / single leg dead / DB side bend
2x15 / 2x10 / 60x2x12

Supine leg curl / ft elevated invert row
3x12 each

Decline crunch
3x15

Notes
Great day today. Most volume I've done at 405, every rep moved very well besides the 1st rep of set 5, just lost tightness on that one. They didn't beat me up too bad either. From there just worked the PC and abs. Body weight was 215 this am.
 
Upper secondaries

Speedy bench +short minis
145x7x3

OHP
145x4x5

Row
185x3x8

Lateral rack run
30-25-20x15

Notes
Quick one today. Everything felt good, just following the plan. Weight was 214 this am. Squats tomorrow.
 
Lower

Beltless dead
365x1 405x1 425x3

RDL
225x12,12

Pin squat
225x5

Lunge / swimmer kick / hammer curl
3x12 / 3xmax/ 50x3x8

Notes
Short day today. Had to work on the girls car. Pretty sure 425x3 matches my pr triple. 50s are as heavy as I've ever worked on curls. Broski gonna have biceps one day.
 
Rep bench

Bench press
225x3x5

Ft up bench
185x10

Pull down
120x10 140x3x10

DB hammer curl
40x3x10

Push down / face pull
42.5x3x20 each

Notes
Good easy work today. Squats tomorrow.
 
Squats w/ belt
315x3x5

Front squat
185x3x8

Good morning
185x3x10

Lunges
2x12

Supine leg curl / invert row
2x15 / 2x10

Notes
Squats went well. Went pretty wide on my second set, reps moved well, just didn't feel like I got any pop out of the hole.
 
Still good front squat volume tho.
 
RegisterJr said:
Still good front squat volume tho.
Click to expand...

Thanks dude. I hit what I wanted to really, just 15 reps at ~80%. Fronts were a pain today.. Figured out my wrist issue on squats too, at least temporarily, I just use thumbless and start with the wrist in flexion. Seemed to help a lot. I swear I never had these issues before, I used to do a full grip with pinky on the rings.
 
Maybe you've lowered the bar some on the back some?

Bar placement determines my wrist (and elbow) position and comfort.
 
capo180 said:
Notes
Squats went well. Went pretty wide on my second set, reps moved well, just didn't feel like I got any pop out of the hole.
Click to expand...

not sure if you do low or high bar...currently i am stuck with just front squats because i don't have a stand yet but i find that a more narrow stance keeps everything lined up to really drive out of the bottom with power. i feel as though fronts and high bar benefit in that way because of the requirement for more upright torso positioning and low bar benefits more from a wider stance.
 
Balthazar said:
not sure if you do low or high bar...currently i am stuck with just front squats because i don't have a stand yet but i find that a more narrow stance keeps everything lined up to really drive out of the bottom with power. i feel as though fronts and high bar benefit in that way because of the requirement for more upright torso positioning and low bar benefits more from a wider stance.
Click to expand...

Been high bar for life. But like reg said, I've dropped the bar down the back a bit. And I agree with you on the relation between front and high bar. My hips aren't quite there for a true wide low bar squat yet. Probably could use some sumo work in the future.
 
OHP / bench accessory

OHP (DB curls during warm ups 50x8)
155x4x4 115x14

Speedy bench
185x5x3 155x3x3

JM
115x8,8

Pendlay row
205x5 225x5,5

Laterals
35x3x10

Pull ups / tricep push down
3x10 / 57.5x2x20 47.5x15

Hammer curls / band pull-a-parts
45x6 50x6 55x6 / 3x20

Front raise rack run
30-25-20x10

Notes
Happy with everything today. 155 moved real well on OHP, could of hit a couple more sets for sure. Tris were quite burnt for speed sets, so dropped to 155 to finish em out. JMs made the elbow cranky do I dropped em, did some easier tricep pump work. BW was 215 this am. Fasted workout, drank some Gatorade intra as usual.
 
Turned into ME deadlift day.. Lol.

Belted deads
405x1 455x1 495x1 (PR!)

Leg curls
110x4x12

Leg ext
165x4x12

3 way planks (front-side-side) / pull ups
3x30 sec each / 3x10

Daily DB curls
40x8 45x8 50x8
Rack run - 40-35-30x8 ouch

Notes
Deadlift PR!!! Weight got out in front of me like every deadlift PR does. It was hideous. But first deadlift PR in over a year lol. Well belted PR. From there did pump leg work, some abs, lats, and biceps. Pure bro.. Bro.
 
Awesome man! Did you get the video?
 
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