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

Cycle 5 week 4 day C

Warm-up
Hangs
Banded shoulder mobility

Pull up
3x8, 10

BTN press
115x8 135x8,8

Laterals
25x4x15

Cable tri
50x12 70x12,10 40x12,12 (supinated grip)

BB curl
70x10 80x8 60x12 50x10,10 (rev curl)

Straight arm cable row
60x3x12

Hammer curl / pull a part
30x10 40x8 45x8 / 3x20

Notes
Good easy pump day. Felt nice.
 
Yesterday's workout

Cycle 5 week 4 day D

Warm-up
Banded knee stability
Air planes
Hip mobility
Gen stretching

Front squat (on platform)
135x3x5

Squat
275x3 325x3 365x3 (PR)

RDL
205x10 255x3x8

Triceps / face pulls / chins
42.5x2x15 / 42.5x2x15 / 2x12

Notes
Great day. Wanted 365x3 so that's what I got. It was tough, but I bet it's RPE 8.5. Just getting used to heavier loads.
 
Nice job on the squat PR!
 
Today

Warm-up
Banded shoulder mobility
Hangs
Chin ups
Triceps / face pulls

Bench press
225x3 245x3x3 225x5 185x12

Rows
185x8 205x8,8

DB curl
25x15,15

Machine fly
130x4x12

Triceps
47.5 x4x15

Straight arm row
47.5 x4x15

Laterals
30x3x12

DB curls
15x25,20

Notes
Decent lift today. Had some bicep pain which affected my benching. Still got some good work in there. Felt that pain on rows so cut those short. Tried some moderate weight curls which didn't help.. Did some accessory **** then some light curls to get some blood in there. BW at 217 this morning.
 
Squats / deads

Warm-up
Banded knee stability
Hip mobility
Air planes

Squats
315x3 345x3,3 315x3

Deads
315x3 365x3 415x1

BB Walking lunges
80x4x7

Notes
Doing deads after squats sucks. Plus my squat work capacity sucks too. Blah. Getting my heavy lower body work in today will give me a decent break though. Weird schedule this week with the holidays and work.
 
Hey capo, when you use Strongur do you follow a specific program or do you enter the workout in as you go as a 'spontaneous workout'? I think the way I'm entering information might be causing my graph not to work right.
 
I enter as a spontaneous workout. When you enter the data from your workout you have to let strongur know when you are squatting/benching/deadlifting there are bench mark keys. Invalid Link Removed

You see them there on the left. So if you are squatting you click on the squat one and it will record all the sets for that exercise and come up with a daily max.
 
And those graphs will work best over the course of a year or so. I notice that strongur won't give me a new max every workout. For example according to the graph my bench max has changed 5 times within the year.
 
No biggie man, happy to help.

OHP day

Warm-up
Some stretching

OHP
135x8 155x8 135x8

Rows (wide grip, elbows out, upper back focus)
135x12,12,10,10

Dips
BWx10 45x10 70x8 90x3 45x9

Pull ups
BWx4x10

Front raise
25x4x12

Laterals
20x4x15

Hammer curl
30x4x10

Triceps push downs / band pull a parts
42.5x3x20 / 3x20

Notes
Good easy lift today. Some volume for the shoulders and upper back. Some heavy dips. With 90 lbs I was swaying a lot and couldn't steady my self. Those are a work in progress still.
 
Where in the bicep did it hurt?
 
Bench day

Bench press
245x3x4

CGBP
195x8,8 135x16

Pendlay row
185x8 205x8 225x8 245x6

Upper back row
135x2x10

Triceps / straight arm row
47.5x12,15,15 each

Supinated tri / band pull a part
37.5x3x15 / 3x20

DB curl
30x3x12

Notes
Good workout, nothing ground breaking. Just solid volume.
 
Deadlifts

Warm-ups
Banded hip mobility
Banded glute work
Airplanes
Gen stretching

Deads
405x4x3

Paused deads
315x2x3

Lunges
80x7 100x7 110x7,7

Leg curls
110x12 125x12 140x12 110x12

Decline sit ups
15,15,15,13

Pull thrus
57.5x3x12 light band x12

Notes
Good lift today. Weight this morning at 215. Feeling good.
 
Extra day

Pull ups
BW x8,8 +25x8 45x8 55x8 25x8,8

Face pull
42.5x5x15

Rack row
135x6 155x6 185x6

JM press
95x8 115x8,8 135x8

Cable triceps
50x3x12 40x2x12

Notes
Good extra day. Pump work for the back and triceps. Can never get enough back and triceps.
 
Squat day

Warm-up
Banded hip mob
Banded ankle mob
Knee stability
Plyo ****

Squats
Work up
365x2x2 RPE 8,9 (vol pr) 315x5

Paused narrow squat
225x2x5

RDL
225x8 275x3x6

BSS (barbell)
100x4x8

BB curl
80x3x8

Notes
Good lift today. Squats were tough. I think I'm gonna switch up my lifting schedule a bit, to give an extra day or so between deads and squats. Either switch my bench day with deads or my OHP day with squats.
 
OHP day

Warm-up
Hangs
Pull ups x20
Banded shoulder work
Triceps ext x20

OHP
135x3x5

Dips
BWx8 25x8 45x3x8

CGBP
135x3x12

Laterals
30x3x12

Wide grip row
135x5x8

Incline flies / band pull a part
40x4x10 / 4x20

Notes
Good day, putting OHP on maintenance mode right now. Still want to do it to keep postural and shoulder strength. But looking to attack the triceps more on this day. I think after the first of the year I'm gonna back to a volume 5/3/1 template. I forget the layout, something like 8,6,3. Start rebuilding the base that way.
 
Don't forget to get in on the promo! At least start tonight's pick.
 
Deadlift day!

Warm-up
General stretching
Airplanes

Deads
405x1 425x1 455x2 (RPE 8.5) 475x1 (RPE 9.5) 405x2,7 (rep PR?)

Good mornings
135x5x10

Lunges
90x5x8

10 mins of Swiss ball ab stuff (rollouts / pikes / crunches)

DB swings
50x10,12 60x12 70x12

Notes
Good lift today. Thinking 405x7 is a PR. Even after everything else it moved well, took it to technical failure, lost my upper back on the last rep. Everything else was real easy.
 
Bench day

Warm/up
Mini band work
General stretching
Mini band hips
Pull-a-parts

Bench
255x4x2 225x6 (CG)

Pull ups
4x10

DB curls
30x8 35x8 40x8 25x10

Tricep push down / straight arm row
70x12,12 55x15 40x15 / 55x12,12 40x15,15

Single hand cable tricep
10x24

Face pull
42.5x4x12

Notes
Great day today. 255 wasn't bad, pretty much a perfect weight for doubles today. Probably RPE 8-8.5 across the board. It's only 15 lbs off my best single, so I'll take it. Next week might take 265 for a few singles. A little more upper work tomorrow, will be a short one.
 
Extra day

JM press
95x8 105x8 115x8 125x8 135x8 145x6

Rows
145x3x12

Cable laterals
12.5x12 7.5x3x15

Front raise
20x3x12

Notes
In out and on with life. Squats tomorrow!
 
Squat day

Warm-up
General stretching
Airplanes
Dynamic hip work

Squats
345x1 385x1,1 (volume PR) 315x6

RDL
225x4x8

Leg press / calf raise
270x4x15 each

Notes
Great day today. Squats went well. Clipped the safety pin on my first single at 385... Second one was smooth as butter though.
 
Clean and press
Up to 185x3

Klokov press
95x3x6

SGHP
95x6 115x6 135x6

CGBP
185x4x8

Pull ups
3x10

Ab work

Single hand triceps
~60 reps

Notes
Good lift today. Arms were a little rough today. Guessing from squats the other day. Feel okay now.
 
Not sure really. 385 is the most I've had on my back in a while. I'm guessing somewhere just north of 400, 415-425 maybe..
 
Thanks man. Yeah most of my maxes then are warm up sets now.. Lol.

Deads
445x3x2 355x5

Good mornings
185x8 205x8 225x8

BSS (BB)
100x4x10

Notes
Nice short day today. Took a while to loosen up, long day at work. Deads moved well. Probably a volume PR there. 10 rep sets of BSS suck, closest thing to cardio I've done in a while!
 
Thanks dude!

Bench day

Warm-up
Hangs
Banded shoulder work
Pull a parts
Triceps

Bench press
265x1 275x1 (5 lb PR) 285x1 (15 lb PR, RPE 9) 225x6

Pull down
100x10 120x10 140x10 160x10 120x10

Triceps
50x3x15 42.5x15

Flies / pull a parts
40x8,8 30x15 / 3x20

Notes
Great lift today. Finally some PR singles for bench. It's been a while. I got some more in me for sure. Quick in and out session.
 
Squat day

Warm up
Banded hip work
Glute mob
General stretching

Squats
345x1 375x1 315x1 225x5

DB Lunges
50x6 55x6 60x6,6

DB swings
60x10 70x10 80x10

Notes
Not a good squat day. Bar slipped a bit on 375 so called it there. Felt funny in the shoulder after.
 
OHP day

Warm-ups
Shoulder mob/ stretching
Hangs
Power hang cleans

Push press
175x2 185x3

Pendlay rows
185x6 205x6 225x6,6

Laterals
30x3x10

Pull ups
3x10

MTS high row
60x4x10

FT up CGBP
135x8 155x8 185x8,8

Notes
Good lift today. Had a little arm pain throughout the day. But I was able to stretch it out at the gym, didn't affect my lifts. Probably back in the gym tomorrow for some full body blood flow/pump work.
 
Pump day

DB curls
30x5x10

RDL
185x5x10

EZ bar skull crusher
65x5x10

Narrow squats
135x2x10 185x3x10

Straight arm cable row / supinated tri
40x5x10 each

Random ab work
10 mins

Band pull a parts
5x20

Notes
Good easy day today. Just basic movements for volume at light weights.
 
Deadlift day

Deads (beltless chalkless pantless)
315x3x5

BB lunges
95x6 115x6 135x6

Back ext
4x12

10 min abs

5 min pull ups (50 reps)

Notes
Good easy day. Tomorrow will probably be an off day. Planning for a long day at work. So took it easy today.
 
Haha luckily I still had shorts on..

Bench day

Bench press
205x8,8,13 (RPE 9ish..)

FT up CGBP
135x2x10

Seated low row
160x12,12 140x12,12

10 min core work

Notes
In and out again. Bench felt pretty good as it has been. Weighed 216 this morning, so pretty stable there over the past couple weeks. I'll probably start dropping a bit of weight soon.. You know like a New Years resolution... Lol.
 
Sorry bro, i been slacking lately. Good work over the last week or two...nice to see all that hard work come to fruition with the two bench prs in one session!
 
Squat day

Beltless sleeveless squats
225x8 265x9

Fronts
225x5 185x5,5

Good mornings
185x3x8

Core work - 10 mins

Notes
Blah my knees suck. Got creaky old man joints. They didn't really hurt, just like a discomfort there the whole time during squats. 265x9 isn't bad though, could of pushed a few more reps but my endurance isn't really there. Trying to hit some kind of core work 3 times a week, I feel like I'm weak there. I know people say squat 400 lbs and you'll have a strong core. But idk.
 
OHP day

DB seated press
60x8 70x8 80x8 60x12

Arnold press
30x3x12

Upright row
70x10 80x10 90x10

Rear delt
100x4x12

CGBP
135x10 185x8,8,8 (last two feet up)

Laterals
30x3x10


Notes
Nice easy bro day. Somehow messed up my lat the other day doing the ab wheel. No more messing with that piece of equipment lol.
 
Nice bench progress man. Solid singles Pr's a little while back
 
Yeah idk maybe, I just never had luck with the thing. Pretty sure that it caused my intercostal strain/sprain a while back.

Thanks reg, those were a long time coming for sure.
 
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