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

You too bro
 
Deads

Beltless deadlift
Work up
405x5,4 (PR at 5 reps, and vol PR) 315x8,8

Lunges
100x6,6,6,10

Seated leg curl / roman chair
130x3x12 90x12 / 4x12

Notes
Good lift today. Good volume on deads. Coulda had 5 on that second set of 405. Starting to kinda cut some cals. Basically replacing heavy carb / fat snacks with veggies. I got an actual blender for Christmas so I'm gonna start doing smoothies for breakfast to replace my bagel/PB/banana, that'll probably be next week. Then at some point I'll replace my intra Gatorade with some BCAA mix (any recommendations here guys?) But for now it's stage 1..
 
Beltless prs, wooh! Bcaa recommendation would be Xtend flavor of preference (i recently tried green apple and loved it) or AminoIV. In the past when I went through a lot of bcaas I would also get USP bulk modern bcaas and that would last me a while. The mixability on the bulk bcaas was pretty poor if you mixed right before you drank so I would mix them the night before and that worked much better.
 
Do you have weight issues? Maybe the bagel carbs aren't great, but nothing wrong with everything else (unless there is a weight/bcomp issue). I'm thinking about adding G back into my intra.

Of course I favor FINAFLEX Active Amino.

PB, kale, banana, etc would make for a great shake. I'd do more of them if I didn't actually prefer to chew things.
 
I'd like to drop about 10ish pounds really. Just losing some of this extra baggage i put on.

But thanks for the recs guys. I was thinking about bulk BCAA but I've heard the taste is horrible. I've found things on Amazon to mix with em but then the price starts getting equivalent per serving to the pre mix stuff. I'd like to have something to sip/enjoy intra workout.
 
Bench day

Bench press
225x6 245x6 (PR) 205x12

Row
185x10,8,8 135x12

Triceps / straight arm row
42.5x3x15 each

Single cable tri / single cable curl
12.5x15,15 / 12.5x15 17.5x15

Planks
45 sec on / 45 second rest x7 rounds

Band pull a parts
75 reps

Notes
Good day today. Bench felt strong and controlled. Then some back / tricep pump work and some core work to finish. About 50 mins from warm-up to walking out, not bad. BW at 217.
 
Dude there is a lot of good BCAAs on the market now. PES put out an insider on their preworkout and bcaa for 34.99
 
Today

Hang cleans
185x3,3 205x1 135x5

Pull ups
5x8

Leg ext
105x4x15

Notes
Called it early today. Had some errands to run. OHP Tomorrow.
 
Don't forget to get your picks in before tonight's game
 
Thanks for the reminder. Just got in.

OHP day

OHP
155x5,5,4 135x6

Dips
45x4x8

Incline BP
135x6 155x6 185x6 205x1 lol 135x10

Laterals
30x4x10

EZ bar curl
50x10 60x10 70x10 60x10 50x10

Rear delt raises
20x4x12

V-bar tri
45x4x15

Ab work
Swiss ball roll-out / pike x5
Swiss ball twist crunch x16
Repeat x3

Notes
Pretty good day in the gym today. My traps were super sore. Must of been from cleans the other day. Didn't notice till I was doing cleans during OHP. Switched to the rack for my heavier sets. BW at 215 this morning.
 
Squat day

Leg ext / TKE to warm up

Squats (belt less / sleeveless)
275x5 315x5 345x1 225x5 (paused)

RDL
225x4x8

Chins
4x10

Roman chair
4x12

DB side bend
50x10 55x10 60x10

More core bs..

TKE
50 reps


Notes
Good lift today. Squats felt good. Warming up the quads / knees a bit pre squat helped. Happy New Years bros! Be safe.
 
Restarted 5/3/1 today
Cycle 1 week 1 day A

Deads
305x5 345x5 395x5,5 315x5

SLDL
225x3x8

Front squat
185x4x5

Leg ext
115x4x12

Russian twist
12x4x20

Notes
Restarting 5/3/1. Went with 465 for my deadlift working max. Worked with a ****ty bar today so decided against an amrap. Everything moved real well.
 
Cycle 1 week 1 day B

Bench
165x5 185x5 215x12 165x8,8 (ft up CG)

Pull down
100x10 120x10 140x10,10

EZ bar skull crusher
70x4x10

Pec deck / rear delt
115x4x10 each

DB curl
35x10 40x10,8

Notes
Good easy lift today. Bench working max is set at 250. BW this morning at 214. Got glucosamine going a few days ago along with breakfast smoothies.
 
GPP

Pendlay row
185x8 205x8 225x8

BB row
135x3x10

Rower
5000m / 22:49

Planks
45 s on / 45 off x7

Notes
Good workout today. First time hitting the rower in a while. Also I think it's my first time hitting a 5k on it. It wasn't bad once I settled into a pace. Besides that just some core and back work.
 
Cycle 1 week 1 day C

Squat (beltless sleeveless)
215x5 250x5 285x8 225x8

Good morning
185x3x8

BSS
100x3x10

Leg curl
125x15 140x15 110x15

Leg ext
125x20 110x20

Notes
Good day today. I'd like to get some new sleeves at some point, my old ones are too tight. And a mother to get on. Until then I want to do some sleeveless work. Didn't do any real warm up so squats were rough. Weight was 215.
 
Cycle 1 week 1 day D

OHP
105x5 125x5 140x12

Dips
5x10

Pull ups
4x10

Laterals
30x3x10

Preacher curl machine
45x12 70x10,10 45x12

Supinated push down
42.5x4x12

Straight arm row
42.5x3x12

Pec deck / rear delt
115x12,12 100x12 each

Front raise
25x2x12

DB shrug
100x3x10

Band pull a part
50 reps

Notes
Good lift. OHP max is set at 165. Good upper volume day. Weight today at 216.
 
Cycle 1 week 2 day A

Deads
325x3 375x3 420x6 315x6

SLDL
225x4x8

Front squat
205x4x5

Leg curl
120x4x12

Planks
4x1 minute

Notes
Goodlift today. RPE 8 or so on deads. Front squats blew after all that work from the floor. Lower back and hams got juiced up from the SLDLs. Just putting in work, bw at 217.
 
Cycle 1 week 2 day B

Bench press
175x3 200x3 225x11

Ft up cgbp
175x3x8

DB row
100x4x10

Cable single tri
17.5x4x12

Notes
Quick easy one today. BW at 216.
 
Cycle 1 week 2 day C

Warm-up
Leg exts / single leg deads

Squats
235x3 270x3 300x8

RDL
275x6 315x6,6 225x12

Leg ext
115x4x12

DB curl
30x10 35x10 40x10 25x10

Notes
That 300x8 took it out of me. Lower half still a bit cranky from deads Monday. OHP tomorrow. Off Friday, got some carpet people coming for an estimate. Pray for my wallet lol....
 
Cycle 1 week 2 day D

OHP
115x3 135x3 150x10

Row
150x10 185x3x10

Dips
BWx8 25x4x8

Laterals
25x3x15

Back ext / pull a parts / abs

Notes
Good lift today. 150x10 is pretty good. Gotta be near PR territory if not a PR. BW at 215
 
Extra session

Pull up
5x10

SGHP
95x8 105x8 115x8 125x8

Core work
15 min

JM press
115x4x8

Face pull
42.5x4x15

Caddy bike
23 min

Notes
Nice extra day. A bit of easy upper work, some core, and cardio. BW at 217 this morning. Ate out 3 times yesterday and had a few brews lol... caddy bike to sweat it out.
 
Cycle 1 week 3 day A

Deads
345x5 395x3 440x4 475x1

Front squat
185x5 225x3x4

Good morning
185x8 225x8 255x8

Core work
13 minutes

DB curls
30x4x10

Leg curls
95x15 110x15 125x12 95x15

Leg ext
115x4x15

Notes
Not a bad lift today. 440 moved well, maybe RPE 8 there. 475 was kinda tough, lost my upper back a bit. BW at 217 this am.
 
Good pulls the last few sessions. I can't squat for crap too soon after pulls either, or vise versa
 
Cycle 1 week 3 day B

Bench press
185x5 210x3 235x8 255x2

DB row
100x4x10

HS seated over head
90x10 140x10 180x10 230x6 drop 140x8 drop 90x12

Pec deck
140x3x10

Rower
8 minutes

Notes
Good lift today. 235 felt good, my unrack was **** and took a minute to find my position but i repped it out pretty good. Took a easy joker at 255x2. Won't be in the gym Friday or Saturday. Got family stuff Friday / carpet people Saturday. So kinda bastardized schedule this week. Tomorrow I'll hit a back day with some arms. Then Thursday squat. I would squat tomorrow but no way will I be recovered from yesterday's session. BW this am 215.2. Got some BPI "best" BCAA. I say "best" cause they taste anything but the best. I guess they were on sale for a reason and I'm cheap as hell, so there's that.
 
Upper accessory day

Chin up
4x10

DB laterals
25x10 30x3x10

HS pull down
180x10 230x10 270x10 180x10

Front raise
25x3x15

Cable triceps
42.5x4x15

Cable face pull
42.5x15 50x3x15

Ab work

Notes
Good easy day today. Just hit the stuff I missed yesterday. Busy day at work. Didn't eat as planned.
 
Cycle 1 week 3 day C

Squat
250x5 285x3 315x5

DB RDL
75x10 90x10 100x10,10

BB lunge
110x8,8

Leg ext
145x4x12

Triceps
50x5x12

Abs / calves x whatever

Notes
Decent day in the gym today. Had carpet installed then went after so I had about 6-7 hours of ass time. Hips were kinda locked up. I need to consistently work on my hips more often too.
 
Cycle 2 week 1 day B

Bench press
165x5 190x5 215x13 165x3x8 (slow tempo)

Pull ups
BWx8 +25x8 +45x3x8 BWx12

Hammer curl / pull a part
30x10 35x3x10 / 4x25

Incline DB flies
35x10 40x10,10

Power shrug
225x3x10

15 min run. Didn't track distance.

Notes
Good day today. Figured I'd get cycle 2 going no need for a deload at this point. Everything felt good today. Deads will be tomorrow, so I can squat again Thursday. BW at 215.
 
That's pretty damn good rep page with 215.
 
Cycle 2 week 1 day A

Deads
305x5 355x5 405x8 315x5

Front squat
185x4 225x4 255x4 185x4 (paused)

SLDL
225x3x8

Leg ext
155x12 170x12 130x12,12

Notes
Looks like nothing but with warm ups and everything it felt like a lot of work. Good day nonetheless. BW at 215 this morning.
 
Cycle 2 week 1 day D

OHP
105x5 125x5 145x10 115x8,8

Dips
BWx8 +45x8 +55x8 +70x5,5 BWx16

Laterals
30x4x12

Abs
10 minutes

Run
3 miles / ~25 min

Notes
Good easy day today. I'll go in tomorrow and hit some back/arm work. Lats and upper back were still feeling it from the past two sessions. BW at 215. Pretty good run today. Almost an 8 minute pace, in ****ty shoes and with hills.
 
Extra day

BB rows
185x8,8 205x8,8

DB row
75x4x12

BB curl / rope tricep
80x4x8 / 40x4x15

Hammer curl / DB over head tricep ext
30x10 35x10 40x10 / 50x15 60x15 50x15

Rear delts (rev pec deck)
85x12,12 70x12,12

Notes
Good lift today. Haven't really ate much today at all. Gotta catch up on cals tonight. BW steady at 215.
 
Pizza for dinner tonight! Wooh!
 
Cycle 2 week 1 day C

Warm ups
General stretching
Band work
Leg exts
Air planes
Cleans

Front squats (clean into position)
185x3x5

Squats
225x5 255x5 295x5 275x5,5 245x5

RDL
225x8 275x8 315x8

Some BW lunges

Notes
Good day today. Took about 20 min to get into the squat rack so messed around with a barbell on the platform for a while. Squats felt good. Went a bit wider and focused on driving my knees out. No amrap today just a few down sets. BW at 215.
 
Cycle 2 week 2 day A

Deads
335x3 380x3 425x6 365x3,3

Front squats (belt less)
185x5x5

BSS (dumbbell)
BWx15 40x12,12

Walking lunge
40x10

Abs
5 minutes

Notes
Good lift today. Hamstrings weren't functional during those lunges so called it there. I'll add 10 lbs a week to fronts till I gas out at 5x5. As I need to get some progression scheme set up there. BW still at 215.
 
Cycle 2 week 2 day B

Bench
185x3 205x3 230x8 185x15

Ft up CGBP
135x3x8

Row
135x3x8

V-bar tri
60x4x12

Pec deck / rear delt
100x4x12 each

Stationary bike
25 min

Notes
Good day today. Lower half and back were still quite sore from yesterday. Weight at 215.
 
Extra session

NG pull down
120x10 140x3x10 160x10

Row
185x8 195x8 205x8 215x8,12

Low cable row
160x3x10 120x12

Hammer curl
30x10 35x10 40x10 45x8

BB curl
60x10,10

Rev curl
40x12,12

Decline crunch
4x15

Back ext
3x12

Core 10 min

Notes
Good day today. Some volume for the back and biceps hit the core pretty hard as well. Squats tomorrow. BW at 214.6 today.
 
Cycle 2 week 2 day C

Squat
245x3 275x3 310x3,3 275x5 245x8

Good mornings
185x3x8

Some lunges / BSS

Notes
I hate squats. These didn't feel bad, just bar velocity is way slow for the second cycle. Might reset my max to something light as all hell. Idk. BW at 214.6.
 
Cycle 2 week 2 day D

OHP
120x3 135x3 155x8 175x2 185x1 135x8

Dips
BWx8 +45x8,8 +70x8 +90x5

Laterals
25x4x15

Straight bar tri / pull a part
5x15 / 5x20

EZ bar curl
3x12

Notes
Good lift this morning. Just some easy pressing and some bro action. BW 214.6.
 
Steady killing it Capo
 
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