Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

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

I fcking wish. I need to get a new iPod so I can quit using my phone for music and use it to record vids.. I threw my old iPod in the washer/drier along with Bluetooth powrbeats.. Literally 400$ washed away.
 
it had to have felt quite rewarding to see 5 plates on the bar and be able to pull it! i bet every time you step up to the bar and see 4 or less now, your brain is going to unconsciously register that it's easy in your mind.
 
Congrats on the pr pull Cap. Awesome work...next up 5 hundo!
 
Rep bench

Bench press
225x5 245x3,3

Ft up bench
205x8

Pull down
140x10 160x10 180x8 140x10

DB curl / tricep push down
30x10 35x10 40x10 45x10 / 50x4x15

Pec fly machine
115x10 130x12,12

Notes
Bench still sucks lol. Eventually it'll get better. Probably need to spend more time building up the chest. BB type work/reps. It's the only area where I feel I haven't improved.
 
I'm with ya on bench stagnation. Weird tho, cause your ohp is so strong.
 
Lower

Squat
315x1 365x1 335x2,2

Front squat
225x6

Deads
425x1,1

RDL
225x10,10

DB curl / pull up
40x6 45x6 50x6 / 3x10

Planks
2x1 min

Notes
Blah day today. But planned for that. Rough day at work. Leading into a deload next week.
 
Upper hypertrophy work

Incline DB press
40x12 50x12 60x12 70x12 80x12 90x8

Incline DB fly
40x10 35x10 30x10

DB row
75x15 85x12 100x10

DB laterals
35x10 40x10 30x10

Triceps push down / face pull
40x3x15 each

Decline bench
135x8 185x8 205x8 155x12,7,5 (rest pause)

Duffin row
225x2x8

DB curl
40x3x10

Notes
One of my better volume upper days here. Don't really do decline bench a lot, but I like it in this manner. Kinda pre-exhausted everything before hand and felt like it pin pointed the pecs. I feel like my delts take over a lot on flat/incline press. I've been spending a lot of time on making strong points stronger, so maybe this will be good.
 
Lower

Pause squat (3 count)
+belt 275x3,3 295x3
- belt 245x4x3

Sumo deads
225x3 275x2,2

Paused conventional deads
275x3 295x3
+ belt 315x3,3

Leg ext
160x4x10

Ab wheel
3x10

Paloff press
37.5 x3x10

DB side bend
50x12

Notes
Wanted to do some banded speed work today, but forgot my bands. So did some pause work. 295 wasn't too bad. Kept the bar placement high until the last two sets of 245 then low barred it. Attempted sumos, probably should of done those off blocks, but just said f it. For the conv dead pauses I paused just a few inches off the floor. Pretty good day. Weight down to 214 this am.
 
Lean and mean.
 
Not really on anything set right now, just using Prilepins chart and block periodization principles.

Upper

OHP
135x3 155x3 175x1 135x11

BTN press
95x3x8

FT up bench
135x3x8

Row
135x4x12

Notes
Nice easy day today. 135x11 is probably a pr. Weight at 214.
 
Deload bench

Bench
185x3x8

Pull down
140x4x8

Tris / bi / pec work to finish

Deload week. Went for a walk after. Weight at 214.
 
Deload deads

Deadlift belt less
365x7 315x10

Leg press
5pps x10 4pps x15

Good mornings
185x2x10

Notes

Wanted to squat today. Kids were dixking around though. So did some deads. 365 was an easy 7, could of had 10. 315 was an easy 10.. The hips were in the game today. 315 was floating.
 
Nice. Keep the hips in the game for when you come off deload now!
 
Deload upper

BTN press
95x8 115x8 135x5

BTN push press (off the traps)
135x1 155x1 175x1

DB flat bench press
60x3x10

Decline bench
185x10 225x8

Rows
185x4x8

DB laterals
30x3x12

MTS high row
50x15 60x3x15

Chins
2x10

Notes
Good day today. Just getting used to behind the neck presses. Surprised myself with those push presses. Didn't think I'd get that type of acceleration off my traps. Feeling good. Some how woke up at 211 this morning. I was sweating a lot yesterday doing work around the house also ate my last meal at like 6 pm.
 
Damn man. That's a huge BTN.
 
Lower

Pause sqt w belt
275x5 245x5,5

Deads w belt
355x5x5

RDLs
225x10,6,6

Notes
A little tired and tight from work. Starting pause squats up, should make quick progress there.
 
Upper

Bench
195x4x7

Pull down
160x4x8

Incline / machine preachers
135x3x10 / 90x3x8

Notes
Good lift today. I'll have a longer upper session Friday, just haven't had any real time.
 
Lower

Squat w belt
275x4x7

Front squat
185x5 215x5 235x5 195x5,5

Leg curl
110x3x12

Lunge
80x12 bw x15

Notes
Good lift today, nothing real easy or real hard. Kinda just right. On fronts just worked up to an 8 RPE and did two down sets.
 
Upper

BTN press
95x4x8

Seated DB press
60x10 70x6

Decline bench press
185x4x8

DB row
70x10 75x10 80x10 85x10 90x10 100x10

Rolling tri / DB curl
40x8 35x8 / 40x8 35x8

BB row
135x10 155x10 175x10

Laterals
25x3x12

Pec deck
130x10,10,8 100x8

Rear delt
100x12,12 85x12

DB curl / band pull a part
40x3x8 / 3x25

Notes
Good lift today. Just a lot of volume really, nothing super difficult. Hopefully I'll spur some type of growth. Real good pump going.
 
Looks like a fun one. I always like the pump sessions.
 
Lower

Belt less pause squat
255x4x4

Deads w belt
375x4x4 315x8

Back ext
3x12

3 way plank
2x30 sec each way

RDL
205x3x8

Notes
Good lift today. Slept like 4-4.5 hours last night. Allergies been getting to me or something. Sneezing, runny nose, all that fun stuff. BW at 212.
 
Upper accessories

BTN press
105x4x8

BB row
185x4x8

Decline bench
195x4x8

BB curl
95x6 105x6 115x6 75x12

Tricep push down / straight arm row
40x15 50x2x15 / 40x15 50x2x15

Front raise / laterals / band pull-a-parts
30x3x8 / 30x3x8 / 3x25

DB curl
40x8,6

Notes
Good lift today, upped the weight 10# at constant volume from last week on BTNs and declines. Small victories. Did some heavy BB curls, used wrist wraps, which are a must. Besides that just some pump work.
 
Allergies haven't been kind to me either. Scratching my eyes every few minutes.
 
Bench

Bench press
215x3x7

Supinated pull down
120x10 140x10 160x10

Incline DB press
65x4x8

Notes
Short lift today. Knocked out bench with the GF. Weight at 213.
 
I bet it's nice lifting with the other half.
 
Yeah it's a little give and take though. Like anything else in a relationship. I'm just happy to get her to work with barbells really, and not just do cardio.
 
capo180 said:
Yeah it's a little give and take though. Like anything else in a relationship. I'm just happy to get her to work with barbells really, and not just do cardio.
Click to expand...

My wife rarely goes, but when she does its cardio only. She lifted a few times but it overwhelmed her.
 
There is nothing wrong with moderate lifting while pregnant.
 
Yeah no way a woman is going to be down to weight lift while prego lol. But yeah it's just nice that she's there.. She doesn't like lifting without me though, too many creeps in the gym lol.
 
I've seen lots of girls do it at my gym. Think it's becoming more popular
 
It's actually healthy to do it, Docs recommend it.

Lower

Squat w/ belt
295x3x6

Front squat
185x6 205x6 225x6 195x6

Leg curl
130x10 150x10 110x10,10

Back ext
3x12

Notes
Great lift today. Everything moved real well. Broke out my new oly shoes, they are Reeboks, were on sale for 60$. Felt pretty much exactly like my Adidas. See how they hold up.
 
Extra day

Clean/press
Up to 185x1
Clean
205x1 (failed press)

Push press
155x8

DB row
75x3x15

Fly press / triceps push down
30x10 40x8 / 50x15,15

Pull up
3x10

3 way plank
3x30 sec each way

Notes
Kinda blah day. Just felt like doing something. Didn't push through on that 205, with some actual push press practice I could get it. I found that fly press thing in the news section on here. Basically press then on the eccentric portion go into a fly then rotate the DBs into the chest and press. Felt pretty good. Weight at 210 this am, been missing meals, haven't got my sleep or eating schedule back on track after working night shift. Out to WV with the GF this weekend. Cooking out and doing hillbilly shiz.
 
Lower

Pause squat (beltless)
225x3x8

Deadlift
+Belt - 415x3x3 -belt 295x10
+ deficit 225x10

Leg press
4 pps x3x12

Notes
Good lift, had a nose bleed going in. So it was quite adventurous.. Lol. Prob a volume PR at 415. Low bar on pause sqts. Felt good. Catch up on logs tomorrow.
 
How was the cookout
 
Upper

Chins
2x10

Bench
235x5x3 185x8,8

Rows
135x10,10 185x8,8 225x6

Tris / bis

Out

Notes
Gotta be a vol pr on 235.. Besides that just quick easy work. Hate lifting after work.
 
You must log in or register to reply here.
Back
Top