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

Thanks dude. Busy weekend no training. Also got some issue with my lower back, muscle spasms and all that good stuff. Not sure if it's related to training or not, didn't feel anything in the gym. Rolled over in bed one night and it's hurt ever since. Got some muscle relaxers and naproxen. Probably no real training for a week or so, we'll see.
 
Today

30 min walk on the treadmill at various inclines

Making an attempt to loosen up the back. That's all.
 
Today

Various upper body hammer strength machines

30 min incline treadmill walk

Notes
Back didn't feel quite so bad today. Still hurts a bit to turn or bend. Still a bit inflamed.
 
Today

Leg press
Leg curl
Leg ext
Leg curl
Biceps

20 min caddy bike

Notes
Feeling pretty good. Still gonna take it easy for another week or so. Still taking some meds so want to run through the rest of these.
 
Smart move brombre.
 
Today

Pull ups
3x8

Bench press
185x3x8

Dips
3x10

HS ISO low row
180x3x10

DB curl
30x3x10

Machine fly
115x3x12

Rope tri / face pull
60x12 50x12,12 40x12 / 50x12,12,12 40x12

Machine preacher curl
45x10 70x10 80x10 45x20

Incline treadmill
30 min

Notes
Good day today. Nothing too difficult just seeing how everything felt. Probably a bro week. Still not 100% with the back, hopefully next week I'll do some squatting or something. Front squats probably. BW at 215 this morning.
 
Today

Air squats
4x12

Leg press
270x12,12 360x12 450x12

Leg curl
110x12 125x12 140x12 155x12

Leg ext
145x12 160x12 175x12 190x12

Caddy bike
30 min

Notes
Easy work once again. Just enough to get the blood flowing. Doing cardio often now to keep up my metabolic rate. That will calm down when I'm back to normal training.
 
Today

HS over head press
90x12,12 140x12,12 180x12

Supinated grip pat pull down
120x5x12

V bar tricep
50x4x15

Laterals
30x3x12

Front raise
25x3x12

Machine fly / rear delt
100x3x15 / 100x15 85x2x15

Hammer curl
30x3x12

Incline treadmill walk
20 min

Notes
Good lift today. Filled in up on the blast furnaces today so did a lot of walking at work. Still wanted to get in some extra cardio. These pump days feel like nothing lol. Get it done in 25-30 min and don't break a sweat. Back has been feeling good. Took the last of my naproxen today so I guess we'll see how I feel the next few days. BW at 215. Bro leg day tomorrow.
 
Today

Leg ext
145x3x12

Front squat
135x5,5 185x5,5

BW BSS / lunge
3x12 each

Seated leg curl
110x4x12

Caddy bike
20 min

Notes
Front squats felt good. Made sure to get air in the core and brace hard. Light weight but it's a start. Besides that just same ol song and dance.
 
Today

Pull ups
4x8

Bench
185x8 205x3x8

Cable triceps
3x12

Rows
185x3x8

DB curl
4x10

Decline bench
225x6,5 drop 185x8 drop 135x12

Single hand cable triceps
3x12

Planks

Notes
Good day today. Not much else to mention. Not sure when I'll get back to more structured training. Probably not for about a month as I got a vacation coming up anyways. Still gonna wait another week before doing deads or back squats. Might front squat twice the upcoming week, and hit some RDLs. We'll see.
 
Back at it

Leg ext
115x2x15

Front squat
185x5 205x3x5

Leg curl
110x4x12

BB lunge
80x4x8

Split squat
X12

Notes
Good lift today. A lot of running around at work today, during my 12.5 hours. So just a short lower body lift. Back is feeling good. Body weight at 215. I'll do the rest of my upper work tomorrow then maybe try to get in some biking Thursday after work, if it doesn't rain.
 
Upper

Pull up
3x10

OHP
95x5 135x5,5

Dips
4x8 14

Laterals
30x3x10

CGBP
135x10 185x8,5

Machine low row
5x10

Machine preacher curl
5x10

Machine fly / rear delt
2x12 each

Push ups / pull a parts
2x25 each

Notes
Good lift today. OHP didn't feel great on my back at all, so cut those short. Glutes and hams were quite sore from yesterday. Just volume stuff after that. BW at 213.
 
Lower

Incline walk
15 min

RDL
135x3x10

Front squat
135x2x5

Leg curl (single)
10,10,10,20

Ab work

BSS
10 100x10,10 20

Notes
Hams were still quite sore. Tried to loosen them up but that didn't work. So jumped into some blood flow work.
 
Upper

Pull ups
BWx8,8 45x3x8

Bench
185x5 205x5 225x3x5

Ultra close grip ft up bench / DB curl / laterals
135x3x10 / 30x3x10 / 25x3x12

Out

Notes
Good lift today, short and sweet. Might go running later. BW at 212.
 
Lower

Squats
185x5 225x5 275x5,5

Front squat
185x3x6

Walking lunge / hanging leg raise
2x18 / 2x15

Hammer curl
30x12 35x12 30x12

V-bar cable tricep
37.5x2x25

Core work - 10 min

Notes
Good day today. Squats didn't feel bad, I want to focus on work capacity a bit before I get to heavier training though. BW at 212.
 
Upper

Pull ups
4x8

CGBP
185x5x5

Dips
3x10

BB rows
185x4x8

Pec deck
130x3x10

DB curl
30x3x10

Hammer curl
25x10 drop 20x10

Push ups
25,25,15

Cable curl / band pull a part
4x10 / 4x25

Notes
Great day today. Nice upper body pump was obtained. Gonna keep after close grips for a little bit as my main upper movement. See if I can make some progress that way. Second upper day will consist of OHP and some bench variation. BW was 213 this am.
 
Lower

Good mobility session

Squats
245x5x5

Front squat
155x8 175x8,8

Seated leg curl
135x4x12

Planks to side planks
20 seconds each way x5 30 second rest

Leg extensions
135x4x10

Notes
Good day today. Gonna stay with the 5x5 format for squats/CGBP for the moment, I'll add 10/5 lbs to each next week. Tomorrow will be some cardio ****. BW at 213.
 
Consistent in here and steadily progressing my man
 
Conditioning day

Incline treadmill
20 mins

Pull up
4x10

DB caries (total weight carried) / lunges
200x4x ~20 yards / 4x20 yards

Box jump
4x10

Burpees
4x10

Notes
Good easy day today. Just getting the heart rate bouncing around. Some other random stuff tossed in there.. didn't really keep track of this workout very well, was just trying to keep my rest intervals short.
 
Upper

Pull ups
8,8,8,12

OHP
95x8 115x8 135x3x5

DB incline bench
60x10 70x10 80x10 60x10

ISO low row
140x10 180x10 240x10 180x10 90x10

Laterals
30x4x10

EZ bar curl
60x10 70x10 80x8 60x10,10

Rope triceps
50x12,12 40x12

Rev grip straight bar tri
30x3x15

Band pull a parts and core work to finish


Notes
Good easy lift today. Back still not feeling OHP too much. It doesn't hurt just gets tight. Just some volume on everything else. BW at 213 this morning. I'd probably wake up lighter but I eat normally my biggest meal an hour or two before bed.
 
Lower

Front squats
185x5 225x3x5

Pause squats
225x3 275x3 185x3,3,3

Deads
225x5 315x5 365x4

BSS (DB per side)
BWx8 40x8 50x8 60x8 PR 70x8 PR BWx20

Rope tricep / face pull
37.5x3x15 each

DB hammer curl
30x10 40x10,10

Notes
Great lift today. Beltless everything as I have been doing. First time deadlifting in a month or so. They weren't bad. 365 was a tad much for this day after the fronts and pause squats. BSS went well, obviously felt terrible, but that's expected lol. And a little arm action to top the day off.
 
Arms, erry day.
 
RegisterJr said:
Arms, erry day.
Click to expand...

Ain't that right!

Upper

NG chins
3x10

V bar triceps
40x3x15

Incline CGBP
185x5x5

BB row
185x4x8

JM press
115x3x8

Wide grip ft up bench
115x3x8

Preacher EZ bar
50x10 60x10 70x10 80x10

Bike
20 minutes

Push ups
20,20,15,15

Band pull a parts
4x25

Notes
Good lift today. Gotta move this upper day though. Tough to get a bench on international chest day. But incline will work for this week. I like where my volume has been at.. feeling good.
 
Lower

Squats (beltless sleeveless)
255x5x5

Front squats
195x3x6

RDLs
275x4x8

Seated leg curls
115x3x15

Cable pull throughs
3x15

Core work 10 min

Notes
Good lift today. Squats moved well. There was a sloppy set in there though, I gotta reset after each rep. Sometimes with light weights I start moving too fast then my mechanics break down. BW at 213 this am.
 
Upper

Over head press
135x8 155x7 135x8

Row
155x10 165x10 175x10 185x10

SGHP
135x3x8

Incline DB press
60x8 70x8 80x8 90x8

Laterals
25x4x12

Rope triceps / rope hammer curl
42.5x4x15 / 42.5x3x15 35x15

HS lat pull down / band pull a part
180x3x12 / 3x25

Notes
Good lift today. Last one for the week. Leaving for vacation Saturday, my next lift will probably be next Friday. I could use some time off anyways. Gonna regroup and come back 5x5 style for a few months.
 
Back home

Upper

CGBP
195x5x5

Pull ups
4x10

Rope push downs / curl
50x12 40x12,12 / 70x10 60x10 50x10

Rev grip push down / curl
40x12 / 50x10

Machine fly / rear delts
115x4x12 / 100x4x12

Notes
Got back home yesterday. Got worn down fast today. Not real surprised there. A good day anyways. BW at 216.
 
Lower

Warmup
Banded hip work
Glute work
Gen stretching
Bike 5 minutes


Squats (beltless)
265x5x5

Front squats
175x3x8

Deficit SLDL
225x6,6 275x6,6

Leg curls (slow negatives, pause at contraction)
95x3x12 80x8

Abs
8 min

Notes
Good day today. Working through some sinus troubles. These days are pretty easy right now so I can fight through it. Squats are feeling better. The connectivity between the bar and my feet is much better than a few months ago. If that makes any sense. Weight will increase 10lbs next week.
 
Upper

Warm up
Pull ups
Pull a parts
Barbell work

OHP
135x5 145x3x5

BTN press
115x8,8

Dips
9,8,10,10

Lat pull down
120x12 140x12,12 120x12

DB laterals
25x4x15

Machine preachers / band pull a parts
45x12 55x12 65x12 70x12 / 4x25

One arm machine preachers
35x8 25x8 (drop set)

Push-ups
20,20,20,15

Notes
Good day today. Just putting in the easy work. Push-ups after all that shoulder work are tough. Been adding 5 a week. Keep it going. Been keeping overhead volume low, gonna kick it up next week and maybe drop a bit of weight off. Just to give me room to run at 5x5.
 
Lower

Deads (beltless)
315x4x5

RDLs
225x3x10

Leg press / calf raise
360x4x12 each

Ab work
Hanging leg raises
Paloff presses
Banded standing crunch
Romain chairs
All sets x reps lol

Seated leg curls
Alternating single leg / normal
4x12


Notes
Good lift today. Nothing mind blowing, just a start. Next week I'll go up 10 lbs on deads / RDLs, and move to 5x5 for deads. Yesterday did a short run, probably another run on Friday. I wish I could do some mountain biking but trails have been closed, and that most likely won't change. BW at 214.
 
Upper

CGBP
200x5x5

Wide grip
185x12

Pendlay row
185x6 205x6 225x6 245x6

Straight bar tri
4x20

Pull ups / push ups
3x10 / 20,20,15

Preacher curl machine
5x10

Notes
Good easy lift today. Weight is moving great for CG work. Gonna keep at it. +5 lbs next week.
 
Snuck in the gym for a bit after work!

Warm-ups
Banded hip series
General stretching
Other banded hip work
Airplanes
TKE

Squats (beltless)
275x5x5

Front squat
185x3x7

Seated leg curl
90x20,20 70x20,20 (pump city)

Notes
Good day. Put in 12 hrs today a lot of time on my feet and in heat. About 35 min of work time here. Squats got better as the sets went on. Hip torque and core stability improved with each set. Those are my two areas of focus, gotta start nailing them in warm ups. Didn't weigh in this morning, sure im 211-212 though, after yesterday's work day / lack of good nutrition.
 
Upper

Warmup
Chins
Pull ups
Face pulls with mini
Shoulder mob
Barbell work

OHP
125x5x5

JM press
95x8 105x8 115x8 125x8 95x12

DB row
75x4x12

DB laterals
30x4x12

DB curl
35x4x10

Push ups
4x20

Face pulls
40x4x20

Notes
Good lift today. Hit my 1 hour aim time on the nose. Just easy work. 214 this am
 
Lower

Warm-up
Banded hip mobility
General stretching

Deads (beltless)
325x5x5

RDLs
235x3x10

Pause squats (beltless)
185x5 225x3 275x3

Good mornings
135x12,12

DB BSS
BWx12 50x10 60x10 70x10

Ab work

Notes
Great lift today. More secondary type work than accessory type work. BSS is fun. Weights moved well.
 
GPP

DB farmer carry
60x2x40 yards 75x3x20

Box jump
2x8

Step off 16 inch box / straight hop to 24
3x5

20 min jog / 2 miles

Notes
Good day. Decent jog. Didn't expect much after yesterday's session and today's carries / jumps. BW at 212 this am.
 
Upper

Warm-up
Banded shoulder work
Chins
Pull ups

CGBP
205x5x5

Ft up spoto
175x6 155x6

HS lat pull down
4x12

Cable fly (varying angles)
6x12

Single hand triceps
35,25

DB curl / band pull a part
40x3x8 / 3x20

Hammer curl / band face pull / band tricep
25x15,15/20,20/20,20

Notes
Good day today. Presses continue to move very well. Everything else is easy accessory work. No need to over think it. BW at 212
 
Lower

Squats
285x5x5

Notes
That was all I had today. Struggled through those. 275 moved great last week. Needed an extra day off.
 
Upper.

Warmup
Pull ups
Band work

OHP
130x5x5

JM press
115x8 135x8,8 95x12

Laterals
30x4x12

DB row
80x4x12

Push-ups
25 20 20 20

One arm cable curl : pull a part
22.5x12,12 17.5x12 / 3x20

BB Rev curl
40x2x12

Notes
Good lift today. Still pretty light weights all around. It's solid work. JMs were some what tough, trying to get my form back on those. Hit my 1 hr time frame.
 
Yesterday

Lower

Deads (beltless)
335x5x5

RDL
245x3x10

Seated leg curl
70x4x20

Lunges
3x10

Abs / shrugs

Notes
Good lift. In and out in about 45 min. Back at it today, for some GPP work, probably some lats and arms too, bro...
 
Today

Pull ups
5x8

Single arm mini band push down
3x20

Pendlay row
185x6 205x6 225x6,6,6

DB curl
35x4x10

Some raises / pull a parts

Run
2 mile 19:04

Notes
Good day today just some back and arm work as planned. Bench work tomorrow.
 
Upper

CGBP
210x5x5

Incline BP
165x8 185x6 145x8

Triceps / straight arm pull down
40x15 50x15,15 each

Incline DB fly
40x3x10

Hammer curl
30x12 35x12 40x12 45x10

Face pull
42.5x3x20

Notes
Good day today. CG moved well. Did incline work instead of dips, I suck at incline. Upper back is feeling it right now. BW at 212.
 
Lower

Squat (belt less)
295x4x5 (volume PR)

Narrow stance squat
225x3x8

SLDL
185x4x8

Leg curls
80x3x12 30x2x12 (single leg)

Ab work

Notes
Good day today. Squats were tough all between RPE 8.5-9.5 didn't hit the 5th set. I probably could of but I would of been dead after. So dropped some weight and did some narrow stance.
 
Upper

Pull ups
3x8

OHP
135x5x5

JM press
115x6 135x3x6 115x10

DB row
90x4x8

Laterals
30x4x12

Push-ups
25,25,20,20 (rest pause last set, tough tough)

Machine preachers
45x15 55x15 65x12 drop 45x12

Band pull a parts
25,25

Notes
Good day today. Added some volume to 135 on JMs, from 16 to 18 reps. Push-ups were tough after all the pressing work. BW at 214. Tomorrow last working day before deload.
 
Lower

Deads
345x5x5

Good morning
185x8,8 225x6,6 135x10

Leg press / calf raise
270x4x12 each

Abs
10 min

Notes
Good day today. Last heavy day for the week. Be deloading come Thursday.
 
Extra day

Rows
185x8 205x3x8

Pendlays
185x6 235x6

NG wide pull down
120x10 140x10 160x10 180x10 100x15 (CG)

DB curl
30x10 35x10

Hammer curl
40x8 45x8

Concentration curl
25x10,10

DB shrug
100x10,8 80x12

Notes
Was bored felt like getting in some extra work. Nothing real difficult here. Tomorrow I'll hit some light bench work and other triceps and chest stuff then go for a run. Friday I'll do light squats.
 
Upper

CGBP
155x4x10

Incline DB press
75x4x8

Laterals
25x3x15

Front raise
25x10 30x10 35x10

Triceps 3 different ways
2x15 each

Face pull
4x20

Machine fly
4x15

Run
1 mile

Notes
Good lift today. Been battling some mucus that keeps wanting to come up. Doesn't help with running. Squat action tomorrow.
 
Lower

Squat
225x4x8

SLDL
225x3x8

Lying leg curl
4x12

Leg ext
4x15

Notes
Decent day today. Got light headed towards the end so just called it there. Haven't felt that great lately. I'm just gonna lay around for the rest of the day. Nice to have a 3 day weekend.
 
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