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

Upper

OHP
135x3 155x3 175x3 135x10

JM press / hammer curl
115x6,6,6,6,12 / 25x12,12 30x12 35x12 40x12

Laterals
30x4x12

Push-ups
1 minute amrap 48 reps

Pull ups
1 min 24 reps

Notes
Good lift today. One more day of deloading weds then back to 5x5 work. Felt good to put some weight over head. A little push up and pull up test. Push ups had to rest once, pull ups twice. I think fresh I would do much better on both. Especially push ups.
 
Lower

Deads (beltless)
405x3 435x3

BSS
50x10 60x10 70x10 BW x15

Supine leg curl
4x12

DB swing
60x12 70x12 80x12

DB curl
25x12 drop 20x12 drop 15x12

Notes
Short and sweet. Last deload day. The triple at 435 was a bit tough, but that's too be expected. Haven't had much weight in my hands lately.
 
Upper

CGBP
200x5x5

Ft up CGBP
135x15,12

Incline DB press
60x10,10 70x10

Incline DB fly
40x3x10

Tricep push down
4x15

Band pull a part
4x25

Notes
Easy lift today. Just 45 min in and out.
 
Back

Pull ups
8,8 +25x8,8,6

Chins
45x8,8,8

DB row
90x3x10

BB curl
60x10 70x10 80x10

Straight arm pull down
50x10,10 45x10

Super set
Laterals / front raise / rear felt raise
3x12-15 each

Preacher curl
3x10

Notes
Good easy day. Tomorrow off. Squat Saturday.
 
Lower

Squat (belt less)
275x5x5

Narrow squat
185x4x8

Pin pull (belt less)
225x6 315x6,6 405x5

Seated leg curl
80x4x15

Notes
Good lift today. Squats were smooth. Did some pin pulls as the platform was taken. Then just some easy leg curls.
 
Upper

OHP
135x5x5

JM press
135x3x7

Pull ups / feet elevated push ups
5x8 / 5x15

Laterals / band pull a parts
4x10 / 4x20

Rope push downs / barbell curl
3x12 each

Single hand cable triceps
2 burn out drop sets

EZ bar curl
Burn out triple drop set

Notes
Good lift here. Picked back up at 135 for OHP still got some room to run here. JMs felt good today. Then just volume accessory work after. Good pump. Haven't weighed myself in a few days. Expanded my diet a bit, wouldn't mind putting on a few pounds.
 
Lower

Deads beltless
335x5x5

SLDL
225x3x8

Core work

Notes
Good easy day. Squatting Friday so not a lot of volume.
 
Upper

DB curls

CGBP
205x5x5

DB bench
70x8 80x8 90x8 100x6

Wide grip pull down
120x4x12

Push down / laterals
4x12 each

Rear delt raises
4x12

Straight arm pull down
2x12

Notes
Easy lift today. Pretty much just easy volume stuff. Pushed a bit on those DB presses. Just fatigued by the time to got to the 100s. First time doing flat DBs in forever.
 
Lower

Squats (beltless)
285x5x5

Narrow squats
205x3x8

RDLs
225x3x8

Lying Leg curl
Single leg - 50x3x12
Both legs - 80x15

Notes
Great day today. Squats felt good compared to my last time at 285. Took it easy on accessory work. Feeling good. BW 216.
 
Upper

OHP
140x5x5

Row
185x4x8

JM press
135x3x8

Pull ups / ft elevated push up
5x8 / 5x15

Curls / band pull a parts
35x8 40x8,8 / 3x20

Notes
Good lift today. Liking my routine right now. Feeling like I'm hitting the areas that I need to. BW at 215.
 
Lower

Deads (beltless)
345x5x5

Good mornings
185x6 225x3x6

Leg curls
70x15 80x3x15

DB swings
70x10 75x10 80x10

Abs
10 min

Notes
Good lift today. Just rolling right now.
 
Today

Treadmill
15 min various pace intervals

DB row
75x4x10

Curls

Caddy bike
7 min HIIT style

Notes
Just got in to do something call it GPP. Bench tomorrow.
 
Upper

Pull ups
3x8

CGBP
210x5x5

Wide grip bench
Ft up - 135x2x12
Ft down - 135x12

SGHP
95x4x10

Laterals / rear delt raises
3x10 each

Incline DB flies
40x3x10

Single arm triceps ext
17.5x30 12.5x30,30 (15 Reverse / 15 over hand)

Notes
Good easy day. Off day tomorrow squats Saturday!
 
Lower

Squats
Beltless - 295x4
Add belt - 295x3x5

Narrow pause squat
225x3x5

Some speed squats w 135 and 185

Walking lunges
80 x3x10

Seated leg curl
90x4x15

Notes
Drank quite a bit last night. Wasn't feeling great this morning. Beltless wasn't gonna happen. Plan on going up to 305 next week with the belt.
 
Upper

CGBP
215x5x5

Pull downs
120x8 140x8 160x3x8

DB incline fly
40x8 45x8 35x10 30x10

DB row
80x3x10

DB curl
30x4x10

Dips
3x10

Face pull
40x4x15

Notes
Switching days up this week. This day went well. Close grips are feeling strong. Still got some progress to go there for sure.
 
Double update

Yesterday

Speed squats
225x4x2 185x3x2

Deads (belt)
355x4x5

Lying leg curl
110x3x12

Today

OHP
145x5x5

JM press
135x4x7

Laterals
30x12,12,12 drop 22.5x12 drop 15x12

Hammer curl
30x10 40x10 50x10 drop 25x10

Dips
BWx3x10 + mini band 2x10

Pull ups / chins ups
2x10 each

Single hand triceps
3x12

Notes
Yesterday sucked. Starting to try to cut weight again. Girlfriend is in on it this time. Deads took it out of me.

Today was better slept like 9 hours last night. BW was about 214 this morning. Some gifts from Mr. postman lol Invalid Link Removed
 
Today

Bench
Work up 255x1
185x5x3 (speed work)

BB row
135x4x10

Incline DB fly
40x4x10

Pec deck
115x3x10

Push downs / face pulls
40x4x15 each

Notes
Good stuff today. Worked up a bit to try out my new wraps. Those things are tough lol. They cast pretty well though. BW at 214.
 
Lower

Squat (w/ sleeves, beltless)
285x2 315x2 335x2 355x2 265x5 225x5

Good mornings
135x10,10 175x10

Leg ext
110x15,15
Single leg 50x15 30x15

Cable pull through
4x10

Notes
Good lift today. Max effort type day. Still probably got 10lbs or so in me on this particular day. I haven't had any real weight on my back in a while though. SBDs make squats feel completely different for me. Feel like I get 30-40 lbs out of em lol.
 
Today

Pull ups / face pull / push downs x 2 rds

Bench
185x8 205x8 225x8 (RPE 8.5) 185x12 (RPE 8)

Chins
10 +25x10 +45x10 bwx10

Machine fly
115x4x12

Rope push down / face pull
4x15 each

Curls

Notes
Good day. I'm gonna try to bench twice a week right now. Swing around RE/DE/ME/DE rotation.
On DE days I'll hit some OHP work. Down to 212 this morning.
 
Lower

Deads (beltless, poopy bar, and some chalk)
315x5 365x5 385x5 RPE 8 315x5,5

DB lunge / BW lunge
60x8,8 / 10,12

Speed squat
185x2,2 205x4x2

Hack squat machine
145x10 235x10 325x10 415x8 285x12

Lying leg curl (single leg)
40x40

Notes
Good lift today. Weird order of operations. I would of liked to squat before deadlift but rack was taken. Everything went very well today. Really trying to hammer the quads. Pretty sure I did a decent job of that lol. Gonna try to squat twice a week. Set up the same way as bench. ME/DE/RE/DE repeat.
 
Yesterday

OHP
95x8 105x8 115x8

Speed bench
175x6x3

JM press
95x10,10 105x10 115x10

Pull down
140x4x10

Arms

Notes
Good day. Quick and easy. Then went on a short hike. I'm 214 this morning some how. Squats later.
 
Yesterday

Lower

Squats (sleeves / beltless)
225x8 255x8 285x8 305x8 (rep PR) 245x8

SLDL
225x10,10,8

Single leg ext
30x4x12

Single leg seated curl
50x3x15

Notes
Great lift today. Huge beltless rep PR. BW at 212.
 
Today

Upper

CGBP (wrist wraps)
235x2 250x2 260x2 225x6

BB row
135x10 155x10 175x10 185x10

Dips
5x10

Laterals
30x4x12

Machine preachers
45x10 55x10 65x10 75x10 drop 55x10

Notes
Good lift today. CGs are what I would consider a very close grip. Just a hair outside of shoulder width grip. 260 was a RPE 9. Used a bit wider grip on 225. Weights are moving well these days. BW at 211, down about 5 lbs or so.
 
Today

Lower

Speed squats beltless/sleeveless
(warm up to 275x2 first)
205x7x2

Deads (beltless)
315x4 365x4 405x4 (RPE 8.5) 335x4,4

Pull-ups / rope pull through
4x8 / 4x12

Lying leg curl
95x4x12

Single leg exts
4x15

Notes
Good day today. Speed squats don't feel speedy unless I overshoot a bit and come back down. Idk why. They are a good movement before doing some deads. Weight up from sloppy eating / drinking this weekend to 215.
 
Upper

Speed bench
Warm up to 225x2
185x7x3

OHP
135x6,6 155x6 115x8

Pull ups
4x10

Laterals
6x12

DB curl
3x10

Push down
4x15

Preacher curl machine
5x12

Band pull a parts
4x25

Notes
Good lift today. Bench wore out the triceps a bit making OHP quite difficult. Besides that just easy money.
 
Today

Squat (sleeves / beltless)
315x1 345x1 365x1 225x5

Good mornings
3x10

Lunges
3x10

Notes
Quick easy lift. Matches my beltless max from a while back. Had some poundage left in me.
 
Impressive CG Capo. You're making quite the progress.
 
Double update

Yesterday

Incline bench
165x6 185x6 205x4 165x6,6

BB row
185x3x8 135x8 (supinated grip)

Incline DB fly
40x10,10 30x10

Laterals
25x3x15

DB curl
30x12 35x12

Hammer curl
40x10 45x10

Straight arm row / triceps push down
4x15 each

Today

Speed squats (sleeves beltless)
Work up to 315x1
225x6x2

Narrow squat
185x2x5

Deads (belt + chalk)
365x2 405x2 455x2 475x2

Single leg ext
5x15

Single leg curl
5x15

Notes
Two good lifts. I suck ass at incline though. I think I might focus on that for a while one day a week. Triceps and lats were lit though.

Squats felt good today. When I take my time warming up they always do. When I run into a time crunch I get in trouble though. Deads went well too. Don't know what my PR double is but this has to be close.
 
I feel ya on the incline man. Probably my worst lift out of any lifts in the gym lol.
 
jswain34 said:
I feel ya on the incline man. Probably my worst lift out of any lifts in the gym lol.
Click to expand...

Yeah I always say I'm gonna focus on it and never end up doing it. Lol.

Today

A lot of upper mobility / general stretching / mini band work

DB rows
60x4x12

Lat pull downs
100x4x12 (few different grips)

Decline crunches
5x20

Back ext
4x12

Jog
2 miles / slow as hell

Notes
Was thinking about doing my second pressing day today, but I should be getting in the gym tomorrow so I'll do it then. So I just hit some back / core work. I should of took out the mountain bike but I'm staying at my parents and didn't feel like going to my condo to pick it up.
 
Today

Squats (beltless sleeves)
275x6 305x6 335x6 (RPE 9 /PR) 275x6 225x6 (paused)

RDL
185x8 225x8 255x8,8

Single leg press
80x15 170x12 190x12 230x12 250x12

Seated leg curl
100x4x15

Notes
Great lift today. Squats are going great. Never really made a note but ive been going with a lower bar placement. Idk if you would call them a true low bar squat, but they are different then my previous pure high bar technique. 335x6 corresponds to a ~400ish max. I've never hit 400 in a belt so I must be doing something right lol. BW at 213.
 
Today

Pull ups
3x10

Incline bench
185x6,6 155x6

Various other upper work I forgot to note

Notes
Good easy lift. Treating this week as a deload as I'll be working a lot. I'll see when else I can get in.
 
Upper

Pull ups / chins
2x10 each

Incline bench
185x3 205x3 215x3 225x1

Row
135x8 155x8,8,8

Arms / push-ups / chest flies

Notes
Finally got time to get some work in. 91 hours at work last week. Slowing down a bit this week. Hopefully get a few more lifts in and get back on track. BW 211 this morning. Wasn't ideal situation for lifting, hot rough day at work but needed to get something in.
 
Lower

Front squats (sleeves)
225x3 255x3 275x3

High bar back squat
225x3x8

Single leg leg ext
4x12

Single leg leg curl
4x12

Notes
Easy lift again. BW down to 209 this morning. Feeling pretty good.
 
Upper

OHP
115x6 125x8 145x6

Ft up wide grip bench
135x8 155x8 185x8

JM press
95x8 105x3x8

HS pull down
180x3x12

Laterals
25x3x15

Straight arm cable row / supinated tri push down
3x15 each

Notes
Good lift today. Getting things back in gear.
 
Double update

Yesterday

Speed squats (no sleeves, no belt)
225x6x2 185x2x3

Deads (beltless)
315x5 365x5 315x5,5

Bosu ball crunch
4x25

Single leg leg press
170x15,15 190x15

Today

Speed bench
185x5x3 205x2

Incline DB press
55x3x15 50x15

Seated cable row
120x3x15

Cable crossover
27.5 x15,15,12 22.5x12

Lat pull down
100x3x15

DB curl
25x3x10

Triceps
40x4x15

Notes
Two good days. Weights are moving well.
 
Today

Incline bench
135x6 155x6 175x6 185x6 195x6 155x6

JM press
115x4x8

Laterals
30x3x12

Front raise
25x3x15

Triceps
4x20

Notes
Quick easy one today. Knee has been bugging me the past couple days. May have torqued it weird while benching Sunday. So we'll see how it goes. I'll hit some back work tomorrow most likely.
 
Today

Deads (beltless)
365x3 405x3 445x3 460x3 (beltless PR)

Pull ups
4x8

Seated cable v bar row
100x4x12

Straight arm row
3x15

Hammer curl
35x3x10

Reverse bb curl
3x12

Cable curl
2x12

Face pull
4x15

Notes
Good day today. Wasn't planning on deadlifting but I figure what the heck. Weight moved very well.. knee/quad still not 100%. Feels better today though. Might hit some easy lower body stuff tomorrow to get some blood flowing. We'll see.
 
Today

Front squat
185x2x5

Some hang cleans

Squats
275x3 315x1

Some leg ext

Notes
Just getting back going . Felt okay. Needed to just see where I am with the quad. Might take my bike out for a bit.
 
Today

Pull ups
3x8

DB curl
20x15 25x15 30x12

Tricep push down
40x4x20

Incline bench
135x8,8 185x8,8 135x8,8

Pec work
6x10

Cable curl
2x12

Notes
Good day. A little bicep pain is beginning to develop. Not good. Normally related to squats more than anything else. BW at 209, doing well there. Want to get down to 203-205. Been a while since I've cut down to that weight. I'm making progress though, just gotta be more strict on weekends.
 
Today

Front squat
185x5 225x5 255x5 205x5x5

Deadlift
315x5 405x3 365x3

Notes
Hit some golf balls this morning, took a bit more from my back than I first thought. So called it there. Back Monday or Tuesday for upper work.BW 209.
 
Today

Speed bench
155x3,3 185x3,3 205x3,3 225x2,2

JM press
115x7 125x7 135x7 115x12

Rack row
135x12 185x8 205x8 155x8 135x8

Triceps / hammer curl
3x15 / 3x12

Seated cable rows (different grips)
3x12

Rear delt row machine
4x15

One hand cable curl
2x24

Notes
Great lift today. Good volume. Bench went well, 225 wasn't fast per say but not slow either. Quicker than what I would consider rep work. Good top sets. Then volume stuff for tris bis and lats. BW at 211 this am.
 
Today

Good mornings
135x8,8 185x8,8

Said **** this

Mountain biking 40 min

Notes
Checked the forecast at the gym and it's supposed to rain the next few days so figured I'd get outside. I'll hit lower again tomorrow most likely, as this won't fatigue me very much.
 
Today

Speed squat
225x2 245x6x2

Front squat
155x8 175x8

Abs - 100 reps
Super set with lunges / BSS

DB RDL
60x12 70x12 80x12

Notes
Good day today. Easy work. Just working on the basics.
 
Today

Incline bench press
185x3 205x3 225x3

Military press
95x8 105x8 115x8,8 125x7

Pull down
120x4x12

Laterals
30x12 35x12,12

Triceps
3x30 (15 over hand, 15 reverse grip)

Curls / push ups / face pull
50ish reps each

Notes
Decent day today. Incline still sucks lol. Gonna stay after it though for my ME / rep work. BW at 209.
 
Today

Squat (w belt)
275x3 305x3 335x3 355x3 365x3 (PR)

Narrow squat (beltless)
275x5 245x5

Lying leg curl
80x4x15

Single leg leg ext
30x4x15

Triceps
4x15

Abs
10 min

Treadmill high incline
20 min

Notes
Good day today. Belt wasn't tight enough at first had to move the latch in. That's a good sign. 365 was tough, upper back was just tired I think. I did some pull ups yesterday, that may have contributed. BW at 210.
 
Today

Speed bench
155x3 185x3 205x6x3

JM press
115x8 125x8 135x8,8

BB row
135x10 155x10 175x10,10

Incline bench
135x3x10

Lat pull down
100x10,10 120x10,10

DB curl
30x10 35x10 40x8

Band OH triceps / face pull
Monster mini x3x15 each

One arm machine preacher curl
25x3x12

Notes
Great day today. Weights moved well. Going on a little walk now to get my steps in lol. BW 214 after excessive alcohol consumption last night.
 
Today

Squats / good mornings
Up to 185x5

Deads
365x3 405x1

Lunges
3x10

Ab machine
3x10

Back ext
3x10

Lying leg curl
3x12

Notes
Some what lazy day. Got a phone call before my 365 set and that killed my momentum lol. Was moving good before that. Should of adjusted my belt as well, a notch tighter than I like for deads. Yesterday walked 6 miles in the morning, that was good. Still weighed 212 this morning due to eating like **** last night. The holidays are too much fun lol.
 
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