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

Cycle 4 week 1 day D

Warm-up
Banded hip mobility
Knee stability
General stretching

Squats (beltless / high bar)
275x4x5 275x8

Breathing squat
275x2x1

Front squat
165x6,6

Leg curl
65x4x25

Leg ext
85x3x20

Light band vogelphol row
3x20

Light band over head tricep ext
2x20

Notes
Great squat session. Beltless still, feel like I still got quite a bit in me for 5x5s. Probably a volume PR there as well. Working the cues well. From there took it easy on accessory work. Got a lot accomplished this week. 3 solid rep PRs, and 5 sessions. Don't want to run myself into the ground though so, today I just took it easy.
 
Cycle 4 week 2 day A

Warm-up
Banded shoulder work
General stretching
Hangs
Pull ups
Tricep work

Bench press
185x3 210x3 235x3 250x3 (RPE 8 PR) 225x10 (PR)

Incline DB press
60x8 70x8 80x8 60x12

Rope tricep / face pull
40x15 50x15 40x15 each

BB curl
70x10 80x10 90x8

Row
135x4x12

Straight bar tri / hammer curl
42.5x20,20 35x20 (supinated) / 30x3x10

Notes
Great lift today. Hit a heavier triple on bench instead of hitting an amrap. It was pretty easy, once I got the weight set. Anything above this i should get an unrack. 10 reps at 225 has been a goal for a while. Happy hitting that. BW at 211 this morning.
 
Nice pressing Capo. 225 for ten is a great milestone.
 
Cycle 4 week 2 day B

Warm-up
General stretching
Airplanes
Cleans

Deads
335x3 375x4 430x3,3 365x3

RDL
275x3x5

Leg press / calf raise
270x3x12 each

Plank
3x1 min

Notes
Wasn't feeling it today at all. Weights still moved okay. Solid low volume heavyish day lol.
 
Cycle 4 week 2 extra day

Pull ups
3x8

Chins
45x6 70x6 90x6

Pull ups
45x9 BWx10

Decline sit ups
20,20,15

Back ext
4x15

Notes
Quick in and out session today. Just hit the lats pretty hard then some easy core and PC stuff.
 
Cycle 4 week 2 day C

Warm-up
Hangs
Banded shoulder work
Clean / snatch work

OHP
125x3 145x3 165x3 185x1 135x10

Snatch grip high pull
135x3x6

Dips
10,10,10,10,7

Laterals
25x20 30x12,12

Band pull a part
2x25

Front raise
25x3x15

Band pull a part
2x25

Notes
Pretty good lift tonight. I cleaned 200 but didn't press it. Felt funny so I just dropped it. So just dropped to 135 and hit some reps. Rushed that last set of dips so only got 7 reps, started swaying.
 
Cycle 4 week 2 day D

Warm up
Banded hip work
Banded knee stability
General stretching

Hang cleans
135x3 155x2 175x2

Rack opened

Squats (beltless, high bar)
285x5x5

Leg curl
80x15 95x15 110x15 120x10,10

Leg ext
100x3x20

Chins
3x10

Notes
Good day today. Dude in the rack was BSing. So did some hang cleans. Easy work. Probably over stretched the hips a bit for squatting but whatever. Squats felt okay. Every set was pretty tough. Body weight at 212.
 
Cycle 4 week 3 day A

Warm-up
Hangs
Banded shoulder work
Triceps / face pulls
Pull a parts

Bench
195x5 220x3 240x4

Ft up bench
205x6 165x8

JM press
115x3x8

Seated cable row / triceps
125x3x15 / 50x3x15

Notes
Decent lift today. A little knee pain. Sitting around all day today at work didn't help at all. Didn't have much time so very little accessory work.
 
Cycle 4 week 3 day B

Warm-up
Banded hip work
Airplanes
General stretching

Deads
355x5 405x3 450x4 (PR)

Good morning
135x8 185x8 225x8,8 135x15

Pull up
3x10

Back ext
BW x12 +25x3x12

Leg press
270x3x12

Notes
Good lift today. I'm up to 215 BW as a result of siting around all day at work for the past week and a half. Belt was too tight at 405 so I loosened it a bit for 450, felt good there. Pretty solid reps. Tried some paused deads at 335 for secondary work, and it wasn't happening. But still got some quality work in.
 
Thanks bro! It was tough.

Cycle 4 week 3 day C

Warm-up
Banded shoulder mobility
Face pull
Triceps work
Cleans

OHP
135x5 155x3 170x5 (PR) 145x10 (PR?)

Dips
5x10

Laterals
20x2x25

HS ISO low row
90x20 140x20 180x15 140x15

BB curl / band pull a part
60x3x12 / 3x25

Triceps
45x50

Notes
Good lift today. Another good PR. RPE 9.5. Good accessory volume. 214 BW.
 
How's it going?
 
Some good, some bad lol. Attempted to squat today, back and hips so locked up. I got "promoted" at work so I'm in a desk job now.. Gotta do some stretching / moving around during my work day. Good thing is it's normal hours.

So for squats I worked up to 225x1.. Lol.

Moved on to deload bench day.

Ft up bench press
135x8 165x8 195x8 215x6

Laterals
30x3x12

Incline flies
50x8 45x10,10

HS ISO low row
180x3x15 90x15 (alternating)

Notes
Spent so much time trying to get my back and hips loose that I didn't have time for much else. I gotta avoid locking up like that. I'm so used to being at least semi-active at work, that I wouldn't have to worry about this.
 
Cycle 4 week 4 day B

Warm-up
Banded hip mobility
General stretching
Air planes

Deads (beltless, chalkless)
315x2 365x2 405x2 425x2 315x3

Squat clean
135x3 155x2 185x2 205x2 225xF

Hang clean
135x6

Leg curl
95x3x15

Triceps ext
50x3x20

DB lunge
60x5 50x6,6

Incline treadmill power walk
~19 min 1 mile 12.5 degree incline

Notes
Good workout today. Did some deads, then felt like staying on the platform and watching the Indians game lol. No body else uses it anyways, so did some cleans. Those suck after deads. Then just bs'd around for a while with some easy accessory. Hit the treadmill for a bit, gotta do that more often..
 
Cycle 4 week 4 day C

Warm-up
Banded shoulder mobility
Hangs
Cleans

OHP
135x5 155x5

Notes
Right shoulder and tricep felt terrible today. So just left.
 
Ah, you'll be back at it in no time. Enjoy the rest
 
Yesterday's lift

Cycle 5 week 1 day A

Warm-up
Banded shoulder mobility
General stretching
Hangs
Face pulls / band pull a parts

Bench press
175x5 200x5 225x11 (PR)

CGBP
185x3x8

Incline flies
40x2x10 30x12

DB row
75x4x12

Tricep push down
40x25,25,20

BB curl / pull a part
60x12 70x12 / 25,25

Notes
Pretty good lift. Shoulder has been bugging me a bit. I should of had 12 on 225 but right side just wasn't making it. Deads today. BW is at 216 this morning. Oh yeah and go Indians!
 
Cycle 5 week 1 day B

Warm-up
Banded hip mobility
Knee stability
Gen stretching

Deads
315x5 365x5 415x6 (PR) 365x6

Lunges (stationary, BB)
95x7 105x7 115x7 125x7

Leg curl
110x3x15

Back ext
3x15

Machine crunch
70x3x15

Notes
Good lift today. Shoulder still feeling a bit strange. No extra upper work tomorrow. I'll still hit some cardio though. Lunges in the squat rack suck. Wish the rack was bigger, or even if the gym just had a squat stand. Just some easy stuff after that.
 
Double session today

Cycle 5 week 1 day C/D

Warm-up
Banded hip / shoulder mobility
General stretching
Hangs

Hang cleans
135x3 155x3 175x3

OHP
120x5 140x5 160x6

Squats (beltless)
295x4x4 (volume PR)

Good morning
135x3x8

Seated DB press
60x10,10,10,6

Laterals
25x3x10

Dips
BWx8 +25x3x8

Pull up
12,12,10

Some straight arm cable rows and curls to finish..

Notes
Good lift today. Still some weird pain, almost feels like my one lat just isn't activating. I only felt it on OHP and pull ups. Felt better after straight arm rows. Maybe I'm over stretching my lats. Happy with my squats today. Gonna toss on the belt next week. Hams were dead after squats though, which is strange for me. So skipped my other lower accessory work.
 
Extra session

Pull ups
2x10

Lat pull down
100x12 120x12 140x12

BB row
135x12 185x10,10 135x12

Good mornings
135x10 185x10 225x10 135x12

DB row
80x12,12 90x12,12

Ham curl
85x3x20

MTS high row
100x15,15 120x15,15

Notes
Good little extra session today. Making up for my lack of back / ham work this week. Shoulder/lat felt better today. Didn't do any real stretching or mobility work. Hams were still a bit sore from yesterday but I powered thru.
 
Cycle 5 week 2 day A

Warm-up
Band pull a parts
Band tricep work
Rows

Bench press
185x3 215x3 240x4x3 (Volume PR)

CGBP
185x8,8

DB row / tricep push down
90x4x12 / 50x4x12

Fly / rear delt
115x3x15 / 100x3x15

Notes
Good quick lift today. Bench felt good.
 
Thanks Rob! And those cubbies are going down tonight!!

Cycle 5 week 2 day B

Warm - up
Back exts
Air planes
General stretching

Deads
340x3 390x3 435x4 340x3,3

Good mornings
135x8 185x3x8

BSS (BB)
95x8 115x8 135x8,8

Leg press / calf raise
270x3x15 each

Notes
Short and sweet today. Deads felt okay. Covering the back turn at work this week and we had a rough night. Still got over the prescribed reps. So I'll take it. Weight at 215 this morning.
 
Cycle 5 week 2 bonus day

Pull ups
BWx8 25x8 35x8 45x8 55x8 BWx15

30 min of core work (bird dogs, planks, side planks, Russian twists, etc)

Now going on a walk on this 73 degree November day!
 
Cycle 5 week 2 day C

Warm-up
Band pull a part
General stretching
Pull ups

SGHP
135x5 155x3 185x3

OHP
130x3 150x3 165x6 (PR)

Push press
135x3 155x3 175x3 195x3 (PR)

DB row
90x3x12

Dips
BWx8 25x8 45x8,8 (PR) 70x6 (PR)

Laterals
25x3x15

BB curl / band pull a parts
45x12 65x10 95x8 105x6 45x20 / 5x20

Cable triceps
25x2x30

Notes
Great lift today. A bundle of PRs. Hips were moving well on high pulls and push presses. 195 moved very well. I got more in me there for sure. Triceps were already feeling it when I got to dips, still put in some good work there.
 
Cycle 5 week 2 day D

Warm-up
Banded knee stability
General stretching
Hang cleans

SquTs (w belt)
305x4x5 (volume PR)

Block pulls (4 inch w belt
315x5 385x5 435x2 315x8,8 (TnG)

Chins
3x12

Pec deck
130x3x12

Notes
Good day today. Resetting those block pulls at 435 was horrible. Did some touch and go at 315 for some nice hamstring volume. Squats felt good, my walk out must be messed up though, I keep sliding on the one safety pin with the plate. That's a simple fix there. BW at 213 this morning. I tightened up my belt a notch, probably the heaviest I've been at this tightness.
 
What do you mean sliding on the safety pin?

How's the one-side lat activation going?

Nice work in here man.
 
The lat feels good now that I'm not stretching the piss out of them.
No when I'm dropping into the hole the left inner plate will some times hit the safety pin. Like I'm walking out and setting up to the right side of the rack. Just something I gotta fix. Simple stuff.
 
Good idea. Thanks Rob.

Cycle 5 week 3 day A

Warm up
Banded shoulder work
Pull up
Triceps
Face pull

Bench press
200x5 225x3 250x5 (PR) 225x8,6

DB row / tricep
80x3x15 / 60x3x12

DB curl / pull a part
25x2x12 / 2x25

Notes
Nice quick one tonight. 250 was moving good. I think the dips are helping a bit. Could of had two more reps. Good volume at 225+ today.
 
Cycle 5 week 3 day B

Warm-up
Hangs
Air planes
General stretching

Deads
365x5 410x3 460x3 315x5

Lunges (BB)
95x7 115x7 135x7

Good mornings
135x10 185x10,10

Leg press / calf raise
270x15 360x15,15 each

Notes
Pretty good lift today. Just some solid work. Slowly dropping accessory volume off as the weight increases. It wasn't the day to gut out reps on deads so I just took the easy 3.
 
Cycle 5 week 3 day C

Pull ups
3x12

OHP
135x5 155x3 175x4 (PR)

Push press
175x2 185x2 205x1 (PR)

Dips
BWx8 45x8,8 BWx12

Notes
Short and sweet. 30 mins and out. Nice PRs, first time getting 200+ over my head. Triceps were beat for dips again.
 
Cycle 5 week 3 day D

Warm-up
Banded hip work
Banded knee stability
Stretching
Air planes

Squats
275x3 315x3 345x3

Front squats
225x3,3

Good mornings
185x8 205x8 225x8

Notes
In and out today. Heavyish triple on squats. Didn't feel bad. Belt was a little too tight. Thought my intestines were gonna explode.. It's all good though.
 
Cycle 5 week 3 extra day

Rows
185x10 205x10,8 185x8

Laterals
25x12 30x12,12

Curls
30x10 40x10,10

Triceps
50x20,20,20

Back Exts
15,15,15

Notes
Happy this week is over. Had no drive to really go to the gym at all.
 
Hey capo, I'm new to your thread and it's long so I hope I'm not asking you an old question but are you using Black Iron Beast to help with calculations?
 
capo180 said:
Happy this week is over. Had no drive to really go to the gym at all.
Click to expand...

At least you stuck through. Next week will be better.
 
Tyvocules said:
Hey capo, I'm new to your thread and it's long so I hope I'm not asking you an old question but are you using Black Iron Beast to help with calculations?
Click to expand...

Welcome, but no I don't use that. I used to make excel spreadsheets for each cycle. But, I stopped doing that. I keep track of my working maxes in the notes section of my phone then I just use the percentages and calculate during my workouts. I use this app and the strongur multiyear weight training apps to track progress.
 
Strongur is good stuff
 
Yeah strongur is good, there's a lot of features on it that I don't use. I just use it for tracking as it removes the necessity to use excel.
 
capo180 said:
Yeah strongur is good, there's a lot of features on it that I don't use. I just use it for tracking as it removes the necessity to use excel.
Click to expand...

Same here. I just like how it gives you some progress graphs and how after you log the session it gives you your total volume. I usually write the total volume in the notes section so i can go back and compare with past sessions.
 
Agreed, it's a great app.

Cycle 5 week 4 day A

Warm-up
Pull ups
Shoulder mob
Band pull a part
Triceps / face pull

Bench
185x5 225x5 250x2 225x8,6

Row
185x8 205x8,8

Pendlay row
205x8 235x8

OH triceps
50x10 80x10,10

Curls / pull a parts
30x5x10 / 5x20

Notes
Deload week. Easy work. Gonna work up heavier over the next few weeks for some PR singles.
 
Cycle 5 week 4 day B

Warm-ups
Stretching
Air planes

Deads
405x1 445x1 475x1 515x1 (20 lb PR)

BSS/abs/hams
Few sets each

Notes
Great day today. Long ass day at work. Wasn't sure what I had in me. Planned to work to 475, but that felt "easy" so went for a PR. Grinder like every PR deadlift I ever had lol. Right pec didn't like it for whatever reason. Happy to finally get into the 500's though.
 
Awesome PR man. Take care of that pec though. It was on the underhand?
 
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