Yet another 5-3-1 by Dmax

Welcome to today's workout
2/1/14
Cycle 5 redo
3's week

Current weight at 8 am was 217 not bad but I got serious food gut going on as in sticking way out

7 mins Arc-Trainer
Foam rolling
Stretching
Broomsticks
T-spine
Warrior stance

Active Warmup
Lateral raises
10×2×10 mixed with Rotator cuff work

Military press 3's
Warmup
Bar×10 75×10 95×8 105×5
Working sets
125×3 145×3 165×3
Pyramid sets
145×3 125×5

Iso shoulder press (setsxreps)
30×12 30×4×10 each side

Assisted pullups
70 off BW 10,8,6,6,5

Facepulls
40×15 to light 60×3×15

Jm press
155×8 155×4×6

Practice bench setup
155×2×5

Tricep 3 ways SS with DB flys
70×10 70×3or4×7 (lost count of sets)
DB Flys
25×12 25×3or4×10

AB bench
25# added 3×20

Lying leg raises
3×10

Kneeling AB raises
145×3×15

Side bends
95×2×12

Conditioning
Hiit Stairstepper 15 mins

Notes
Press felt heavy today for some reason wanted to get 5 got 3 o well

Practice bench went OK got to work out a couple things first set felt tight but didn't really cue the bar as in tell myself to bend it second felt tighter and much lighter got done and thought I mite have pulled a muscle in my back I was trying to arch so hard lol

Next week I'm not going to do 5-3-1 military press I'm going to take that day to figure 1rm for standing OHP and get some practice in

Anyone else think I should be doing some sort of direct rear delt work?

That's it thanks for reading. Dmax
 
Check out the "rear delt destroyer" or just rear delt swings like the destroyer if you want some focused work on them
 
I've done rear delt destroyer before I was just wondering if I should switch something out for it each week or just throw it in now and again

Edit: if u thought it necessary to target them
 
Personally I think you should at least do face pulls for rear delts...plus lots of pull aparts and stuff are good if you have a band. TYW are cool too...even though I usually ended up skipping the W
 
rob112 said:
Personally I think you should at least do face pulls for rear delts...plus lots of pull aparts and stuff are good if you have a band. TYW are cool too...even though I usually ended up skipping the W
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Rear delt face pulls are good.
 
3200 calories starts today was 220 this morning still holding on to a lot of water and food from Friday think

The kid and I are watching the original teenage ninja turtles atm man I haven't seen it in years

Watching more exercise videos today along with reading everyones logs
 
Yep bench is all about transferring force from the floor to the bar, and everything has to be painfully tight in order to transfer that force.
 
2/3/14
Cycle 5 redo
5-3-1 week

Current weight at 8 am was 217

7 mins arctrainer
1/2 Mile walk around the track waiting for a rack to open up
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Squat 5-3-1
Warmup
Bar×10 135×3 145×3 175×3
Working sets
225×5 255×3 (belt) 285×4
Joker sets
315×2 325×1

Front squat (setsxreps)
145×2×6 155×3×5

Back hypertension
45# 5×10

Ab crunch bench
25# 3×20

Lying leg raises
3×12

Kneeling cable crunchs
150×2×15 160×10

Side bends
90×2×15

Conditioning
Step push
105# 4 sets with 1 min rest between (35'×2=1 set)

Notes
Couldn't be any happier with today's workout pretty sure 315×2 is a rep pr and 325 is a single pr.

All my weights are starting to get into new territory pretty excited about this.

Standing OHP will be different but In a way they will be pr's cause I've never done them before lol.

I feel that the extra core work and moving my arms in for a tighter upper back is paying off. the weight felt lighter on my back and much more stable and didn't crush my neck.

Thats about it bench day tomorrow really looking forward to it and the new setup

That's it thanks for reading. Dmax
 
Congrats on the PRs DMax! Good work.


That's the thing about this program, it takes a little while but eventually all your work ends up above previous maxes. Awesome squatting brother

Edit: and what napalm said!
 
napalm said:
you're getting pretty strong here d, time to start thinking about a meet

nice work...
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Seems like always a race between you and I to (not so) gently suggest people do a meet. I'll get you next time, old man.
 
Thank you

Doing a meet would be very cool except I'm a very shy person in real life and always feel people are criticizing me so it would be hard for me to overcome that. I think it stems from being a fat kid my whole life
 
nobody can criticize what you've already accomplished dude. the hard part is done.

everything else is just gravy...metaphorically speaking...
 
No one will criticize you while competing, ever. If they do, then they're a poor human being.

I hate people, hate crowds, never played sports, blah blah blah a powerlifting meet isn't even comparable. It's something you should do for yourself and not worry what anyone thinks. People are there to watch people succeed.
 
Lol

I can take the online criticism you guys are only trying to help make me a better lifter not badger me
 
2/4/14
Cycle 5 redo
5-3-1 week
Current weight at 8 am was 217

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Bench press 5-3-1
Warmup
Bar×10 85×4 105×4 125×3
Working sets
165×5 185×3 205×4
Joker sets
215×2 225×3×1
Went for a 225 double but stuck the second halfway up
135×2×7 setup work

Incline DB press
70×8,6,6,5,4

DB rows
95×8,7,7,7,7 strict form

Incline reverse close grip bench press
Bar×10 65×10 75×10 85×10 95×10 135×3×3

Cable tricep extensions
65×3×20

DB flys
30×15,15,12,10

Notes
Bench was better today, tried to be a consistent with setup as possible still have a lot to learn thou

Stuck my 225 for a double 1/3 or so up. So did some singles to make up for it

Now I'm going to enjoy some sweet potato puffs


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If u haven't tried them they are great

Thats it thanks for reading. Dmax
 
Vid your setup buddy. We'll have you pressing 275 before you know it.

Otherwise good work. You're using the joker sets nicely last couple sessions.
 
Ty Swanson

I'll make sure I get a video next Tuesday of the new setup so I can get more advice and make the appropriate changes
 
Some good info in there.. The "so you think you ca bench" series on YouTube is great too, that's by Dave Tate as well. When ever I feel like I have some technical flaw I watch that series.. He knows his stuff.
 
Nice work brotha. I think using these joker sets here and there will be beneficial to getting used to heavier weights. :thumbsup:
 
So yeah i'm a little behind... What are joker sets? I keep seeing them yet not understanding....
 
LizKing531 said:
So yeah i'm a little behind... What are joker sets? I keep seeing them yet not understanding....
Click to expand...

Really just a term for weight past the prescribed weights so on those days you feel "on" the prescribed numbers don't hold you back; kind like auto regulation.
 
rob112 said:
Really just a term for weight last the prescribed weights so on those days you feel "on" the prescribed numbers don't hold you back; kind like auto regulation.
Click to expand...

Gracias!
 
Thanks rob I just been seeing and read that 3's doubles and singles are beneficial plus I think pushing yourself is important

Should have done some holds with some weight too just to get use to it

I forgot to mention in my log at the end of bench after the 225 double attempt I switched bars from the funky 3 sided bar to a regular one I swear that thing weights 5-10lbs more then a regular one

Also yesterday leaving the union meeting I fell on a patch of ice so muscles are pretty sore this morning
 
2/6/14
Cycle 5 redo
5-3-1 week

Current weight at 8 am was 217

Preworkout - uncut
Intra - Alpha amino +compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Deadlift 5-3-1 (setsxreps)
Warmup 2"deficit
145×5 175×5 215×3
Working sets
265×5 305×5 335×4
Joker set
385×2×1 slow but got it grip failed on the end of the second rep but it was when I was setting it down

Sumo deadlift
225×3×3 275×2×3

Barbell rows
185×4 165×3×4

Iso leg curls and extentions
65×3×15 each leg

Ab bench
30# added 3×20

Lying leg raises
3×10

Standing cable crunchs
80×3×15

Side bends
95×2×10

Conditioning
farmers walk
80# DB's 1 min walks×2 30 sec walk×2

Notes
Ok day not sure why my grip was weak today could have done more 335 if on the forth rep my grip didn't slip and I didn't want to reset and regrip

Hip was giving me trouble too it was the one I fell on Tuesday

Saturday is standing OHP day really looking forward to doing it the way it was written

That's it thanks for reading. Dmax
 
Forgot to add did some more practice bench setup nothing big 3 sets of 3 just to see if I had something figured out
 
Good stuff, man! Getting strong.
 
Thanks u guys are too kind
I'm just trying to do everything to the best of my ability

Every morning I wake up and the think get stronger that's my goal
 
I feel that duramax.. I hate when people are like "oh you got a nice build" or some stuff like that.. I'm like man I just want to be strong. Being in half way decent shape is just a side effect at this point.
 
capo180 said:
I feel that duramax.. I hate when people are like "oh you got a nice build" or some stuff like that.. I'm like man I just want to be strong. Being in half way decent shape is just a side effect at this point.
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I would love to be ripped I figure if I do it right I can have both to some degree. if I could look like mark bell I'd be happy
 
rob112 said:
Haha bro, I already have a five head in real life. I think at 215 my body finally is catching up with it
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I've spent ten years lifting trying to get my body caught up to my head size.

The result? My hat size has gone from 7 & 3/8 to 7 & 3/4
 
Anyone got some thoughts on how I mite get my grip strength up? I thought by now it would have improved but as soon as my DL gets to 225 I have to switch to over under and I see some of u strong bastards can pull double over hand for over 400 and I would like to get to that point

Thoughts?
 
Duramaxhd said:
Anyone got some thoughts on how I mite get my grip strength up? I thought by now it would have improved but as soon as my DL gets to 225 I have to switch to over under and I see some of u strong bastards can pull double over hand for over 400 and I would like to get to that point Thoughts?
Click to expand...

Who pulls double over?

And **** it. You either pull with over/under, or hook grip. Hook grip is just ridiculous, so stick with over/under. There's nothing wrong with that.

Ways to improve grip strength: Hold heavy stuff!
 
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