Yet another 5-3-1 by Dmax

If you feel a specific lift is helping improve a weakness and to provide a carry over to your Big 4 lifts, than I would continue using a variation of that. Or just switch it up. It's your plan.
 
9-9
3's week cycle 1

Squat day

Preworkout ignite 2
Intra bcaa-saa

5 min treadmill
Agile 8
Foam rolling

Squat

Warmup 135x5 155x5 185x3
Working sets 215x3 245x3 275x2 275x1 245x3 215x5

Zercher squat 115x10 125x10x3 135x10

Back extension machine 150x10x5

Ab machine 130x10x5

10mins treadmill 6% at 3 mph

Notes
First day back to work since my daughter was born working tens, long days and draining

Felt really strong today not sure what happened with last set. Are you allowed singles? I think the stretching and rolling is helping me with my depth seemed to really go deep may have had something to do with it
Loved the zercher squat may keep it for a few cycles or until I can get the front squat down

That's about it bench press tomorrow hope ot goes well
 
9-10 cycle 1
3's bench press

Preworkout ignite 2
Intra bcaa-saa
Stretching, rotator cuff exercises

5mins on treadmill

Bench press
Warmup 75x5 95x5 115x3
Working sets 135x3 155x3 175x8 155x3 135x10

Incline DB press 55x10x4 55x8

Pendlay rows 135x10x3 145x10 155x10

Overhead cable tricep extensions with rope 60x10 70x10x4

Pull aparts 40, 20 overhand 20 underhand

20 mins hiit on row machine

Notes
Work was hot 95 here, was tig welding and climbing around in the pipe rack good times

Watching the ceiling and not the bar really seemed to help thanks for that tip

Pendlays went well last set form broke down a bit other than that felt good

Think i have to move some more good carbs Preworkout I think today I just had a banana 30g protein shake and coconut milk for dinner\Preworkout

Foam rolling mor stretching tonight
No gym tomorrow just going to relax
 
good work on bench man. keeping focused on one spot in the ceiling helped me a lot too.

if you cant hit the work sets consistently on squats you might want to back the weight off a bit. that would help in future cycles.
 
Thanks a while back I couldnt get all my 5's on the last set. so I cut it back but a always got the others now this, ive been doing the rolling and stretching and it seems im getting a little more depth mite have something to do with it. Its my first cycle back since I had a week off so ill go another cycle and if I fail again ill set it back.
Could have just been a bad day we'll see
 
9-12 cycle 1

Deadlift 3's

5 mins on treadmill

Foam rolling legs and agile 8

Deadlift 3's
Warmup from 3 inch deficit 135x5 155x5 185x3
Working sets 215x3 245x3 275x5 245x3 215x8

Good mornings 95x10x5 superseted with stepups with 20lbs db's

Standing banded crunchs 20x4

Stair stepper 10 mins

Notes
Good workout tried good mornings for the first time seemed ok.
Had a real good Preworkout\dinner 2 Greek yogurts, banana, cup of almond milk, 2 tbsp of cashew butter and a 30g protein shake

Here is some good news have vids of working sets.
One is upside down somehow but still good. I will post them when they finish uploading so u can start tearing me up lol
 
Not terrible dude. Keep your back tight. It started rounding. Also make sure you're driving your hips through and locking your lats back/down to finish the lift. Good stuff dude
 
Not a bad deadlift, try dropping your ass lower and feel like your trying to hold a pole between your shoulder blades, if you watch your video watch how your ass does little movement and then when you are at the top of the deadlift you almost shrug it idk if its the camera but to me it looks like you lift your arms up instead of flexing your lower back. Hope I make sense to you bud
 
it looks as if you need to get your hips a little lower.. that might also help you with rounding. the weight looked easy for you. just need to tighten up the upper back and maybe lower the hips a bit.
 
Hard to tell being upside on the phone haha


But I agree with getting the ass lower and pulling into the bar with the hips at the top half can also help some with the rounding. I've been doing Eric Lillibridge(spelling?) style of set up. Helps get low and tight.

Oh, in :)
 
Your lockout seems good actually. Just hard to tell without seeing your hips

Definetly work on that rounded back though. I grab the bar, butt high in the air, then shoot my hips down and in to load my hamstrings, then pull backwards to create a natural arch and tight back.
 
Thank you for all the replys going really focus on the rounded back and dropping my butt a bit seems to be the concensus from everyone going to check out some more vids for setups

Sean do u have any special exercise to loosen the neck\traps?
 
Buy a lacrosse ball. Baseball will work, tennis ball maybe to begin with. Lay on your back with it, cross your arms to spread your back. Position the ball lateral of your spine. Apply pressure to the tender spots and mash. Avoid the kidney and spine. Foam roller does a good job too, just rock side to side on it on various spots on your back.
 
9-14 cycle 1

Curret weight was 231

3's OHP

Preworkout 1 scoop ignite 2, 1 scoop condense

Intra bcaa\saa

5 mins elliptical
Stretching and rotator exercises

Military press
Warmup Barx10 65x5 85x5 95x3
Working sets 115x3 135x3 145x7 135x3 115x10

Assisted dips 60 lbs off my weight 10x5

Superset
Close grip bench press
135x8x2 145x8x3

Easy bar curls between all sets of bench
50x15x5

Facepulls
100x10 120x10 130x8x3

Arc trainer 20 mins hiit cardio 30on 30 off

Stretching again

Notes
Cut my calories to 2850 today we'll see how this goes
Shoulders were a bit tight but stretched them good
Felt really strong today, not at first thou somewhat built up to it always seems that way to me
Stretching has really helped my lifts didnt really regard it as important but now I do

Want to thank everyone for there great advice ill be sure to follow it ill have some squat vids mon for u to pick apart

Still waiting for my PL lifting belt its been 4 weeks now but not to worried

Thats it guys ty for reading
 
If you ordered from inner and it's not black that's expected man

Edit: inzer
 
Ordered it from bobs belts army green with black stitching somehow got my order through even thou bob has been sick, just cant wait to get it
 
Duramaxhd said:
Ordered it from bobs belts army green with black stitching somehow got my order through even thou bob has been sick, just cant wait to get it
Click to expand...

Ahhh gotcha...in the mean time getting in some core strength action
 
No gym today

Going to watch more videos and do some more stretching ,foam rolling and do some research on my next stack, think I may do something with xgels everything ive read sounds promising don't know if I should mix it with a fat burner or go solo?

Had 4 oz of chicken with 2 tbsp olive oil 2 egg whites some blue cheese crumbles and 2 tbsp of cashew butter.
ive really been enjoying the protein and nut breakfast takes a long time for me to get hungry again

Thanks for reading and have a great Sunday
 
That's what ive read going to do that exact thing maybe add some at2 and a topical from evo muse to shrink my gut from when I weighted 391 still sticks out there quite a bit
 
Squat day tomorrow 5-3-1 cant wait to get some vids up

Slow cooking 5 lbs of chicken in meijer orginic garlic salsa for work this week and going to cook some sweet potato puffs for a preworkout carb

Doing some rolling and mashing neck and legs they always seem to be tight mainly the inner back part of the thigh and my traps

That's it just a quick update
 
Today 9-16 5-3-1 week cycle1
Weight 231

Squat 5-3-1
Preworkout gameday
Intra bcaa-saa

5 mins elliptical
Foam rolling legs and a lot of stretching

Squat 5-3-1
Warmup barx5 135x5 155x5 185x3
Working sets 225x5 255x3 285x1 joker set of 295x1
no reverse sets down this week

Video feel free to critique it

Invalid Link Removed

Zercher squat
135x10x2 155x8x2 175x8

Hyper extension
Body weight x15 35lbsx30 45lbs x 10

Standing cable crunches 90x15x5

Stair stepper 15 mins

Foam rolling and stretching
LaCrosse ball finally bought one

Notes
Was up at 4 am had to take wife to the ER she is ok thou

Today squats felt great real strong
Wanted to hit the zerchers so bad I forgot to reverse my squat sets.
im think i mite do that on all 531 weeks and hit jokers instead and do all accessories heavy too

Diets been solid at 2850 a day 30% protein 20% carbs mainly pre and post lower on non training days 50% fats

That's it, thanks for viewing and reading
 
good work on squats man.

try to get a bit more arch in your back, looks like your rounding a bit at the bottom.. breath into the balls and hold a nice arch. try to shorten up your walk out to two steps. taking 4-5 steps wastes a lot of energy. try to force the elbows under the bar as well, that will help with your overall back posture, and help you squat more efficiently.

strong squating though man!
 
Thanks for the advice thats why i started posting videos I will try to do that.
normally do tuck my arms more not sure why I didnt this time ill make a mental note thou
 
Tomorrow bench press!! looking forward to it hope I can keep the motivation I had today diet was perfect so im going to eat very close to what I did today
 
Today 9-17 5-3-1 week cycle 1

Current weight 228.7 so 229

Pre- gameday
Intra- bcaa\saa

5 mins treadmill
Form rolling
Stretching and rotators

Bench press
Warmup barx10 5x75 5x95 3x35
Working sets 145x5 165x3 185x5 jokers 195x1 205x1 215x1 225xfail

Incline db press
55x10x5

Pendlay row
115x10x2 145x10x3 over and underhand

Overhead cable extensions
65x10 105x10 135x8 120x10x3

80 overhand 80 underhand pullaparts

Hiit cardio arc trainer 20 mins 30sec on 30 off

Workout was great till I crushed myself on the 225 lol
O well,
diet is doing good seems to be working

That all I got thanks for reading
 
Hows the routine and accessory work looking to you guys? Pretty solid I hope,
Ive always had trouble moving up in accessory weight cause I never really kept track this log should help with that.
 
Squats look pretty good man. Nice form. Only thing I could even think of was try to keep your elbows a little more vertical. This helps power out of the hole and in the battle of staying upright.

Accessory work looks pretty good.

How'd the 225 feel to you? Was it a pancaked attempt? Was it moving until a sticking point?
 
Stuck about halfway up think I could have got it but wasn't very explosive up and dont think I had any leg drive still trying to master that, not trying to make excuses just seemed that way to me
 
Good bench work man. It's hard to say what's gonna stick you half way up. That's pretty much where I get stuck too. It's usually from me over tucking I think, but who knows.
 
Yep who knows, im just going to try to hit my back and triceps hard keep my set up tight and push though it I guess
 
That's not bad then. I was just gonna say it it was bad from the jump to maybe try to double 215 instead. Try to keep failure low...but from what you say that isn't bad.

You get a handoff?
 
Today 9-19 5-3-1 week cycle 1

Weight 227.7

Pre-workout - gameday
Intra Bcaa/saa

Elliptical 5 mins

Foam rolling everything I could
Stretching legs and shoulders
I always seem to pull something in my shoulder when doing deadlift not sure why

Deadlift 5-3-1
Warmup from stepper 125x5 155x5 185x3
Working sets 225x5 255x3 285x6 jokers 295x3 315x1 335x1 365x1 light headed After that one

Roman deadlift
135x10 185x8x4

Hack squats
5 sets of 10 sled+140

Decline situps
5 sets of 10

Stairstepper
10 mins on lvl 5

Deads felt great (no videos sorry) really had some speed to them today and focused on holding my back tight
First time for Romans so they were pretty light but I think if I can move up in weight it will help my lifts progress quicker
Diets been good 15% carbs yesterday 20% today mainly preworkout
Wondering since I somewhat carb cycle should I do a high carb day or is it not necessary?

Thats all I got thanks for reading
 
That kinda how I work it now I eat the 20% on workout days and 15% non nomaly under 100 seems to working well
 
Duramaxhd said:
I always seem to pull something in my shoulder when doing deadlift not sure why
Click to expand...

I'm thinking that you jerk the bar off the ground without pulling the slack out of the bar. If you preload your upper back by pulling the slack out of the bar before you initiate the deadlift I think this should fix it. Again, make sure your shoulders/scapula are depressed, that they're NOT retracted (touching each other), just depressed, and that you pull the slack out of the bar before you begin the pull.
 
Thanks i nomaly try to grip the center of the bar and pull it up with right hand then grip left then right
Shoulder was better I mashed the hell out of it and maybe cause what u said I tried to keep back tight pulled them back a bit
Last week's sets is when I pulled it
 
Today 9-22-13 5-3-1week cycle 1

Current weight 228

Preworkout-gameday 1 scoop=shaking lol
Intra-bcaa\saa

5 min elliptical
Foam rolling everything I could
LaCrosse ball smash
Stretching

Military press 5-3-1
Warmup barx10 65x5 85x5 95x3
Working sets 125x5 145x3 155x3
Joker set 165x1 no spotter so called at that

Assisted chins 90 off weight
5x10

Facepulls
60x10 70x15x5 read another log really made sure my form was good abs tight

close grip bench press
95x10 135x8x4 155x6

Hiit cardio 30 sec on 30 off total of 8 cycles

No gym Friday or Saturday had to work 8 and 10 hr days

Diet is good have lots of energy to lift

Gameday at one scoop = shaking bad lol but was manageable

Really think the stretching has been a good addition to my routine

Think that now that sean had me reread the book I'm on the right path my lifts are improving a lot

Going to skip deloading this next week and go straight to next cycle then deload after this one

Squats 5's tomorrow going to try to get some vids up

Thats all I got thanks for reading

Edit: close grip was superseted with 70x8x5 easy bar curls
 
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