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

Thanks dude! It's worked in the past.

Deadlift day

Deads
290x5 335x5 385x5 290x3x5

Pin squat / low bar / wide
135x5 185x5 225x5

Good morning / arch back
135x8 185x8 225x6

Leg press
3 plates per side x4x12

Planks
BWx2x30 sec +45x3x30 sec

More weighted ab work and some suit case carries with 120 lb DB

Notes
Good day today. Good working volume for deads. Trying to get some squats back going. Weighted planks for the first time ever. Didn't get my weight this morning, but I'm feeling down a bit more. Starting to see abs. Key word starting.. As far as quad / knee goes, I've noticed a little non-malleable lump, about 3 inches above my knee on my inner quad. Feels like pea size. Still some discomfort, not sure if this is the cause or effect.
 
Back work / run

DB row
70x12 80x10 90x10 100x10

Chins
10,10

Ham curl
95x12,12

Back exts, ab/ back stretching

Run
3 miles / 27:46

Notes
Just a little back work. Stretching out the abs a lot. Then an easy run. Furthest run this summer though. Still slow. I'm running gentle hills and nota track though. Weight at 209 this am. OHP tomorrow.
 
OHP day

OHP
105x5 120x5 140x8 105x8,8

Klokov press
105x5

Decline bench
135x3x15

Pull ups
BWx6 +25x6 +35x6 +45x6 BWx12,12

Laterals
30x4x10

Rope tricep / DB curl / face pull
35x4x15 / 30x4x10 / 35x4x15

Single hand cable tricep / front raise
15x12,23 (leverage drop set) / 30x10,10

Band pull a parts
2x25

Notes
Good lift today. First time doing weighted pull ups in over a year. Felt pretty good. Last rep of each set I paused at the top. Back to strict OHP too, left a couple reps out there on 140. Besides that just general upper volume work. Weight down a hair more at 208 lbs.
 
Squat day

Squats
225x5 260x5 295x5

Pause squat
225x5,5

Deficit deads
225x6 315x6

SLDL
225x3x8

Planks
+45 lbs x4x30 sec BW x45 sec

Notes
Pretty good day. Pain free squatting, so that's a plus. Belted up at 260, 295 wasn't bad. Worked up too fast on deficits. I was dead from there.
 
Strong deficits there Capo. Good work all around.
 
Cycle 1 week 2 day A

Bench press
175x3 195x3 220x6,6

CGBP
185x3x6

Pull up / tricep push down / face pull
10,12,10/47.5x3x15 each

Notes
Good easy day. Didn't have much of a warm up. Used a crap bar on bench and weights wanted to slip from my hand. Like half an hour in the gym total. Deads tomorrow!
 
I guess I should be glad I don't know what a good bar is so I'm not mad at the bar I get to use.

Strong benchin' Capo!
 
Thanks dude! This gym has a wide assortment of bars lol. Some suck, some don't. Plus I was just probably being a bitch, didn't want to be there in the first place. Working out after work sucks.
 
Cycle 1 week 2 day B

Deads
310x3 355x3 400x3 365x2x3 315x5

Leg press
3 pops x3x12

Planks
+45x45,30,30 sec

Notes
Pretty beat from work going into today. Took a while to warm up. So ended up with a some what quick session.
 
Cycle 1 week 2 day C

OHP
115x3 135x3 150x6 115x8,8

Incline bench press
135x3x12

DB row
70x12 80x12 90x12,12

Pull up / tricep push down
+45x3x6 2x12 / 50x3x12 40x2x15

Curls
30x4x8

Notes
Good easy lift today. OHP felt better this week. Getting the grove. Weight at 207 this am.
 
Cycle 1 week 2 day D

Clean complex with 135 and 185

Squat
245x3 275x3 315x3

Pause squat
365xF 245x5

Goblet squat
80x10 90x2x10

Comp dead / SLDL / RDL
135x2x7 each (didn't put the bar down)

Planks
+45x40,40,30 sec

Random core work

Notes
What a dumb ass lol. Idk why I thought pause squatting 365 would be a good idea. Trying to push too hard to fast on squats. Everything else was pretty easy. Guy was taking forever in the rack so did some cleans and front squats on the platform. Weight this am at 207.
 
Cycle 1 week 3 day A

Bench press
185x5 210x3 230x6 185x14

FT up spoto press (narrow grip)
135x3x10

HS lat pull down (plates per side)
1.5x12 2x12 2.5x12 2x12 1x21

Laterals
25x10 30x10,10

Rows / triceps plate extension
135x8 185x8,8 / 45x3x20

Notes
Jumped into week 3 today, got a couple days of golf planned for next week so will only have 3 days for lifting. Pretty easy benching today really. About RPE 8 on both 230 and 185. Spotos killed my triceps. Weight at 207 this am.
 
Cycle 1 week 3 day B

Deads
335x5 375x3 425x3 335x8

Good mornings
135x3x12

Front squat
135x10

Pause squat
135x5

Lunges
3x12

Random ab work

Leg press / calf raise
270x3x12 each (3 plates per side)

Notes
Nice easy day today. Left glute was quite locked up the entire session. Band and single leg work didn't really free it up at all. Just worked through it, that being said, everything else felt good. 425 moved well. Light on secondaries and accessories today, probably squatting Wednesday. Weight steady around 207.
 
Cycle 1 week 3 day C

OHP
125x5 140x3 155x5 115x10,8

Decline bench press
145x3x15

Pull ups
10,12,15,10

Triceps push down (alternating between over hand and under hand each set)
42.5x4x20

Rows
135x3x12

Laterals
25x3x15

DB curl
25x10 30x10

Front raise / band pull a part
20x3x15 /3x25

BB curl
45x4x15

Notes
Great lift today. Nice pump through the upper body. OHP felt great today. Really under control, getting lat involvement, and all that good ish. Always neglect the long head of the triceps, so showed em some love today. 15 reps on pull ups, that's a recent best I think. Slowly losing some BW has helped there for sure. Weight this am was 206, lowest I've been in a while. Rough night at the blast furnace left me a little dehydrated this morning, probably accounts for most of that.
 
Cycle 1 week 3 day D

Clean complex and BSS to warm up

Squat
265x5 295x3 325x3 225x10

Front squats
135x5 185x5

Leg ext
130x2x15 115x15

3 way plank (side,center,side)
3x20 sec each way

Decline crunch / DB side bend
3x15 / 45x3x12

Notes
Pretty good lift today. Pretty beat from work these past two days. Didn't sit down for more than 15 minutes for my first 8 hours last night. Weight dropped down to 205. Probably gonna get some donuts or eat a pizza today lol. Squats felt okay. Lower body was pretty tight. Band work and single leg work helped a bit. Next week is supposed to be a deload but I'm going out of town the week after. Probably just have some fun with things.
 
Cycle 1 week 4 day A

Mini band work

Bench press
185x5 205x5 225x9 (PR)

FT up spoto press
135x3x10

Rows
135x8 185x4x8 (2 BB 2 pendlay)

Rope triceps / face pull
42.5x4x15 each

Supinated triceps / band pull a part
40x15,15 / 25,25

DB curl
30x10 35x10 40x8 45x8

Straight arm row / barbell curl
40x15 50x15 / 50x12,12

Notes
Great lift today. Just a 225 amrap and some accessory really. Not till failure on 225 just until a semi grinder. No spot or lift off so wasn't pushing that far. Weight back up to 208 this am, beers and a buffet yesterday will do that.
 
Oh yeah and just got home from a 30 mile bike ride.. Shoot me. 14-15 mph avg pace. A couple breaks, one long one for a bite to eat and a pint around mile 24. Quads got that squatting for the first time ever feeling right now.
 
Cycle 1 week 4 day B

Deads
405x2 455x2 315x5

Leg press / calf raise
180x20,20 270x15,15 each

DB swing
60x12 70x12 80x10

DB SLDL
75x10 85x10

Planks / side bend
45x5x30 sec / 45x5x15

Pull up
10,10

Notes
Today went well. Nothing big really just worked up to a heavy double on deads. Then just some easy accessory work. Weight this am at 207, food intake was a bit out of control this weekend. As I get into August I'm gonna up the cals anyways. PR hunting in the back half of the year.
 
Ooh nice bench PR.
 
Thanks broski! Bench is gaining some momentum.

Cycle 1 week 4 day C

Mini band work to warm up

OHP
135x4x8

Low incline DB press
60x8,10,10

Laterals (paused at the top)
25x10 30x10,12

Pull ups
12,12,12

Rope push down / face pull
42.5x15 35x20 each

Notes
Tweaked my pec a bit at work while flipping a heavy pipe. Didn't really hurt during the workout until face pulls, that stretch hurt a bit. So ended the day there. Overall a good day. Great grove on OHP, last set was a bit tough. When my shoulders get a good pump, I look almost big too, lol.
 
Where are you going for vaca?
 
12 minute deadlift day

Deadlift
315x50 reps (12 min)

Leg ext
160x4x10

Leg curl
110x4x10

Notes
Whew. That was tough. Last day in the gym for a bit, so wanted to make it a fun one. Did the deads in 5s, first few sets were emom, slowed down a lot after 30 reps or so. Still not bad. First time hitting 50 reps in a day on 315 lol. BW this am was 207.
 
Very nice man. That's impressive.
 
Cycle 2 week 1 day A

Mini band work and curls to warm up

Bench press
165x5 185x5 215x8

Ft up bench
165x10,10

Rows
135x10 185x10,10 135x12,12

Triceps push down / face pull
42.5x4x20 each

BB curl
45x16,15,10

Notes
Vacation was awesome. Anytime away from Ohio is though lol.
Got back into Cleveland yesterday. Slept for 12 hours last night. Form was a little off on bench. Felt good to be back in the gym though.
 
Cycle 2 week 1 day B

Glutes / hips / single leg work

Deads
295x5 340x5 385x5

Deficit deads (standing on bumper)
225x6 275x6,6

Lunges
45x12 65x8 85x8 95x6

Planks (time in seconds)
45x45,45,30 BWx60

Leg curl
80x4x15

Leg ext
120x4x15

Notes
Form still a little shaky. Hit some deficits to work a bit on positioning. Those felt good. From there just easy work. BW at 209.
 
Jealous of your 12 hour nap.
 
Deficits maybe forcing you to get tighter at the start, making it feel better maybe?
 
Thanks reg. Just recouping from traveling and slight jet lag.

That might be it. Just gotta get the wheels rolling again. Nice to see you around again man!

Also made a doc appointment for my knee, quad, whatever. This bump hasn't went away. And pain after any sort of activity is pretty bad. So going in next week.
 
Cycle 2 week 1 day C

Kstarr shoulder work
60 triceps push down / 60 straight arm cable row / 30 curls / 15 pull ups

OHP
110x5 125x5 145x8 115x8

Pull ups
4x10

Laterals
20x3x20

Rope triceps / face pull
42.5x3x15 each

Chest fly
130x10 100x10,10

DB curl
30x3x12

Notes
Good lift today. Good grove on OHP, glutes were fried from yesterday so made em a bit rough. Last set of pull ups shoulder began feeling a little shaky. Felt okay after though. From there just normal pump work, BW at 209 this am.
Starting to list my warm up work again, so I stay honest with myself. I've been skipping over a lot of what I need to be doing.
 
Go get it!
 
Cycle 2 week 2 day A

Warm up
K Starr band work
Pull ups x20
Band triceps x50
Vogephols x30
Face pulls x 50

Bench press
175x3 200x3 225x7 175x16

CG Ft up bench
135x12,12

DB row
75x4x12

Triceps ext / band pull apart
40x4x20 / 4x20

BB curl
60x4x12

Chest fly machine
100x3x15

Notes
Easy lift just nice solid volume.
 
Cycle 2 week 2 day B

Warm-up
Lots of stretches and band work (doctors orders. Lol)
Glute mob
Lunges
Air squats

Deads
320x3 365x3 410x5

Deficit deads
320x3x5

RDLs
225x3x10

Front squat
185x3x6

Leg press / calf raise
360x4x12 each

Pull up
3x10

Decline sit up / plate side bend
3x20 / 45x3x15

Triceps (2 pronated, 2 supinated)
35x4x15

Front raise (pyramid style, no rest)
15x12 20x10 25x8 20x10 15x12

Laterals (same)

Notes
Good lift today. Went and seen the doc he said the bump is nothing to worry about, which is good. Just a small sack of fatty tissue, which are deposited all thru the body. Also said my knee pain is from patellofemoral syndrome (runners knee). Gave me a list of stretches, said to do them before / after any physical activity, also basically to strengthen the hips.
Deads felt good today. Everything moved well. Happy with secondaries and accessories as well. Hit light upper work just to add some volume. Some OHP Thursday and squatting Friday. Weight at 208 this am.
 
Cycle 2 week 2 day C

Warm up
Mini band hip work
Mini band shoulder work
Chins 2x12
Alt pull up 2x12

OHP
115x3 135x3 155x7 115x15

Row
115x15 135x15

Incline bench
135x3x12

BB curl
70x10 80x10 60x10

Band pull a part
4x25

Laterals / front raise
15x2x25 each

Band triceps work
50 reps

Notes
Good day today. Wasn't planning to hit the gym but just figured I would lol. At first just was gonna do back work. But got in my OHP day. 155x7 is good repping for me, up from 5 reps last cycle. Lats were pretty smoked going into this session, so not much there. Easy inclines, and some pump stuff to finish.
 
cycle 2 Week 2 day D

Warm - up
General stretching
Mini band hip work
Mini band knee stability
Airplanes

Squats (belt less , not 5/3/1 #'s)
225x5 275x5 295x5 225x12

SLDL
225x8 275x8 225x8

Leg press / calf raise
270x15,20,15 each

Leg curl
80x4x15

Leg ext
115x4x15

Planks
45x40,30,30 BWx45

Sideways bench rev crunch / DB side bend
4x10 / 60x4x10

Notes
Squats felt good today. Not sure if I want to do them 5/3/1 style right now, might do a 5x5 on them, start light and iron out my form. Should allow more volume too. Start at something like 225, amrap on the last set. Add 10 lbs a week. Idk. Hams were still beat up from deadlift day so took it easy on stiffies. From there just volume stuff, and a little more core work today then normal, just had extra time. Might get in tomorrow and have a easy pump day, we'll see. BW stable at 208.
 
I was thinking about doing something similar with squats. I need more volume.
 
Yeah my best recent squat gains came after running a high volume cycle. Worked up to 50 working reps. Not sure if I want to go there right now, but 5x5 seems like a decent alternative. We'll see what happens.
 
Extra day

Pull ups (wide) / dips (tricep emphasis)
4x10 / 4x10

DB curl / band pull a parts
30x10 35x10 40x10 30x10 25x15 /5x25

Triceps / upright row
50x3x20 / 80x10 60x2x15

BB curl
50x3x15

Bad girls / good girls
50 reps each

Notes
Good easy pump day. Sleep was rough. Like 3-4 hours. But just couldn't lay in bed anymore rolling around so figured I'd hit some easy pump work. 100 reps for biceps and triceps and 125 for rear delts. Want to start doing dips on a regular basis again. Some bad/good girls to work on the hips a bit.
 
Curls for the girls! Looks like a fun one.
 
Cycle 2 week 3 day A

Warm-up
Mini band hip work
Mini band shoulder work
Hangs
Pull ups

Bench press
185x5 215x3 235x6 185x17

Incline DB bench
60x4x10

Lat pull down
70x4x10

Tricep push down
50x4x15

DB curl
35x4x10

Notes
Good lift today. Worked with one of my buddies from school. Pretty good reppage on bench. BW at 209.
 
Getting strong there on the bench mang.
 
Thanks bros. it was a good day for sure.

Cycle 2 week 3 day B

Warm-ups
Mini band hip work
General stretching
Airplanes

Deads
340x5 385x3 435x3 405x3 315x8

Fronts
135x5 185x5 225x5

Good mornings
135x10 155x10,10

BSS
BW x12 60x10 80x10

Leg ext
115x3x15 95x15

Notes
So so day. Deads moved okay. Upper back was destroyed after though. So cut front squats short. Just light work after that for PC and quads. BW at 206.
 
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