NorthStrong's Training Log

[InspecktaDeck]

I was gonna come in & say your making good progress but then I found out you were a canadian. Theres only room in my heart for 1 canadian and he's 230 & benches over 4 hundo..

[Filmbuff81]

Keep up the good work.

And 531 is about the main lift and then everything else is just white noise.

Within reason of course.

[NorthStrong]

I was gonna come in & say your making good progress but then I found out you were a canadian. Theres only room in my heart for 1 canadian and he's 230 & benches over 4 hundo..

Izzy? or Filmbuff? haha, thanks for stopping by here!

Keep up the good work.

And 531 is about the main lift and then everything else is just white noise.

Within reason of course.

Thanks man, and yeah I get what you mean, that's why I am not overly concerned about it. So excited about training in general right now. Things been going so well.

Only unfortunate thing is that my legs are still reaally sore from yesterday's sprints. Forgot that going fast can make you sorer than squatting...so I might have to postpone tomorrow's workout to Tuesday but that's not really a big deal at all. I'll see how they feel tomorrow.

[InspecktaDeck]

Izzy? or Filmbuff?

he's the sexiest canadian of them all..

[izzygrant]

he's the sexiest canadian of them all..

you jelly he posted ass pics in my log and not yours? yah you iz

[InspecktaDeck]

you jelly he posted ass pics in my log and not yours? yah you iz

[MouthForWar]

How did the squats go? Did you smash that 300x5 PR?

[NorthStrong]

531 C6W3 Squat

Agile 8 + Jump Rope
Box Jump 8x1
Squat 235x5, 270x3, 300x6 PR
Deadlift 3x10 - 185
Front Squats 3x10 - 135
GHR 3x8
s/s
GHR Sit Ups 3x10 - 15lbs

Well...had to postpone my squat workout to today (was supposed to be yesterday) because my quads and hams were, and still are very sore. However, I didn't wanna put this off longer and make my schedule mo fugged up. So now I am just 1 day late which is nbd. I had a previous PR of 5 that I set a couple cycles ago, and I still managed to beat that today even with my legs feeling as chitty as they did. If they were normal I am confident I could have hit 300 for 7-8 no problem. The 6th was a hard rep, but not as hard as the 5th was on it a few cycles ago.

The 300 did not feel nearly as heavy on my back as it did a month or so ago. But like I was saying, it felt heavy for my legs! Haha. Then the deadlifts for reps were brutal, but all of the reps felt really smooth. Same with the front squats, those were just fuking awful...10s...haha. Like I mentioned previously I am doing some higher rep stuff with the big movements to build a better base of strength and muscle. Especially when looking at how the older guys trained, their off season work had a lot of time spent in that 8-10 area.

Benching 200xreps tomorrow, gonna smash it. Onward and upward.

he's the sexiest canadian of them all..

idk man...

you jelly he posted ass pics in my log and not yours? yah you iz

no...you iz. iz. get it. heh.

lolol

How did the squats go? Did you smash that 300x5 PR?

[Filmbuff81]

Izzy? or Filmbuff? haha, thanks for stopping by here!



Thanks man, and yeah I get what you mean, that's why I am not overly concerned about it. So excited about training in general right now. Things been going so well.

Only unfortunate thing is that my legs are still reaally sore from yesterday's sprints. Forgot that going fast can make you sorer than squatting...so I might have to postpone tomorrow's workout to Tuesday but that's not really a big deal at all. I'll see how they feel tomorrow.

izzy is clearly not 230 and I most certainly do not bench over 400.


and yeah flat sprints kill the legs big time. hill sprints I can make do the next day but flat ground really tears you a new one.


edit: and congrats on the squat PR

[MouthForWar]

Way to go man, smashing that PR despite being sore!

[NorthStrong]

izzy is clearly not 230 and I most certainly do not bench over 400.


and yeah flat sprints kill the legs big time. hill sprints I can make do the next day but flat ground really tears you a new one.


edit: and congrats on the squat PR

just jakes bro! Haha. Yeah I will have to think of something else for my hard conditioning on Saturdays, especially since I am trapped indoors now. I think sprints are great for linear speed work, just like box, vertical, and broad jumps are. But the jumps are easier on the body and more closely approximate the movement patterns during a squat or deadlift which is why I like them.

Thanks! Definitely happy with it given the circumstances.

Way to go man, smashing that PR despite being sore!

Thanks man, I have 310 coming up in a few weeks for reps, and I only hit a disappointing 3 reps on that last time so I'll definitely be looking to crush that one!

[Filmbuff81]

haha oh I know you are joking, but gotta give you a minor amount of **** anyway

besides we all know who the sexiest canadian is.

[NorthStrong]

^sorry wtf Ryan Gosling is Canadian???

[Filmbuff81]

^sorry wtf Ryan Gosling is Canadian???

Lol yes. He is from ontario.

[NorthStrong]

Lol yes. He is from ontario.

The more you know...

In other news I am now a big fan of Magnus Ver Magnusson. I think he was definitely one of the most well rounded, and intelligent strongmen ever. Not super oustanding at any one thing but he would finish 2nd in just about every event and end up winning that way. He knew when to quit, etc. I don't think he gets enough appreciation.

But, I still don't think he's on the same level as Jon Pall and Kaz were, and I am quite certain that Kaz would have edged out Jon Pall if they competed back when Kaz wasn't older and riddled with injuries.

As you can tell, I have been very into strongman recently. Definitely looking to compete in a show or 10 down the road. So exciting to watch, I could only imagine how fun it would be to compete in! I still intend on doing lots of powerlifting meets though. I think it's definitely possible to find a balance of both though, instead of doing three meets a year (which I'll try to do when I am stronger) I could do like 2 meets 1 show or vice versa.

Not sure exactly how I'd train the events as there are no SM gyms around here but I'm sure I could figure it out, and since I won't be "specializing" in strongman for a while, or possibly ever, then just being strong should get me a pretty long way. lol, lifting weights and moving them is just so much more exciting than only lifting them.

[kmc06005]

ITT PRs fall evertim...

I think I'm going to get on that NS time and follow JTS with 531.

[NorthStrong]

ITT PRs fall evertim...

I think I'm going to get on that NS time and follow JTS with 531.

As in doing 531 for the secondary lifts? I know Chad recommended that in the E-book. I think front squats, stiff legs, close grips, and inclines would be good choices for that kind of scheme.

[kmc06005]

As in doing 531 for the secondary lifts? I know Chad recommended that in the E-book. I think front squats, stiff legs, close grips, and inclines would be good choices for that kind of scheme.

As in doing 531 for my core lifts, after I finish my JTS cycle. Didn't you do a cycle of JTS first, or am I mistaken?

I like JTS, but I think I would benefit more from 531s rep scheme, and be able to do it basically forever. Your thoughts?

[NorthStrong]

As in doing 531 for my core lifts, after I finish my JTS cycle. Didn't you do a cycle of JTS first, or am I mistaken?

I like JTS, but I think I would benefit more from 531s rep scheme, and be able to do it basically forever. Your thoughts?

Oooh oh oh ok haha, well in the book Chad wrote about using 531 for the main assistance lift, when you said follow the Juggernaut Method with 531 I thought you meant doing them simultaneously, misinterpretation!

JTS was an OK program, but I definitely feel I would have made more progress simply following a higher volume version of 531.

I do like the fact that you can just follow 531 indefinitely, just like you can do with westside, or other things like that. I mean I guess you could with TJM as well, but it's a 4 month program rather than a 3 week one, lol.

If I were to go back to higher reps such as in TJM, I would definitely do it a different way. On jtsstength, Chad wrote an article about extended 531 schemes, and there are some good ones in there. I think you could successfully run a hybrid child of TJM and 531 if you simply combined some different schemes together like so...

10/8/5
8/5/3
5/3/1

I think that could actually be a very good way of doing things, and since they still fit all the criteria to be a "531" program, I might try following them in the future.

You also wouldn't have to run through them like that, if, for isntance you were far away from a meet you could do a lot of cycles on the 10/8/5 scheme, then taper down into the higher intensity schemes for 1-2 cycles and prep like that. I probably will end up trying the 10/8/5 scheme for a while at some point after my meet in June.

Here's a link to said article: http://www.jtstrong.com/articles/log...gfood-network/

The only thing I don't like about it is that he based the percentages off of an actual max rather than a training max, but you're a math guy so you can figure it out! I just added a bit to each number to get them to the following...also I am dicking around with the schemes themselves as I don't like how the 5's week of the 10/8/5 scheme is 10/8/5, and the same goes for the 8/5/3 ones...instead I would switch them to be like this, with percentages based off of a training max.

10s week - 55x10, 65x10, 75x10+
8s week - 60x8, 70x8, 80x8+
5s week - 65x5, 75x5, 85x5+

8s week - 60x8, 70x8, 80x8+
5s week - 65x5, 75x5, 85x5+
3s week - 70x3, 80x3, 95x3+

The reason I feel that the 10/8/5 is better than TJM is that you're still hitting 85% every 3 weeks, rather than only tapping into the 85% range on your 5s wave, which is over 2 months into the program. It's more submaximal than the original 5/3/1, but allows somewhat heavy work every once in a while.

So there. Hopefully you got some ideas from that, I know it's a lot more than the answer you were probably expecting, since the majority of this post is not even answering the question you proposed.

[kmc06005]

10s week - 55x10, 65x10, 75x10+
8s week - 60x8, 70x8, 80x8+
5s week - 65x5, 75x5, 85x5+

8s week - 60x8, 70x8, 80x8+
5s week - 65x5, 75x5, 85x5+
3s week - 70x3, 80x3, 95x3+

The reason I feel that the 10/8/5 is better than TJM is that you're still hitting 85% every 3 weeks, rather than only tapping into the 85% range on your 5s wave, which is over 2 months into the program. It's more submaximal than the original 5/3/1, but allows somewhat heavy work every once in a while.

So there. Hopefully you got some ideas from that, I know it's a lot more than the answer you were probably expecting, since the majority of this post is not even answering the question you proposed.

Great info here. That's the problem I'm feeling with Jug right now, I haven't done more than 80% on any of my main lifts, and I'm half way through week 7. I really like that progression, and as you pointed out, you get to handle bigger weights more often.

Not to hijack your log, but a couple questions...

How often do you reset your training max? Is it at the end of each 3 week cycle using your + set?
Would it be okay to run this for Bench/Squat/OHP and then use the standard 531 scheme for deads?

[NorthStrong]

Great info here. That's the problem I'm feeling with Jug right now, I haven't done more than 80% on any of my main lifts, and I'm half way through week 7. I really like that progression, and as you pointed out, you get to handle bigger weights more often.

Not to hijack your log, but a couple questions...

How often do you reset your training max? Is it at the end of each 3 week cycle using your + set?
Would it be okay to run this for Bench/Squat/OHP and then use the standard 531 scheme for deads?

No problem lol. By reset training max do you mean like how often do I move it up? I move it up every 3 week cycle, yeah. I also don't deload every cycle, or even every 2nd cycle because I am handling light enough weights that I can go without one for a while no problem.

As far as actually resetting my training max goes, I do that every 5 cycles. I'll show an example with numbers below.

And yeah I can definitely see that working, I don't see why it wouldn't. If you chose to do that, you could taper it into the meet by using the 3/2/1 scheme if you wanted to as well.

K here is example. Deloads do not matter in this. Training maxes for squat/bench/deadlift/press

315/210/315/135
325/215/325/140
335/220/335/145
345/225/345/150
355/230/255/155

So after the 5 cycles, I reset the weight 2 cycles, which would look like this.

345/225/345/150
355/230/355/155
365/235/365/160
375/240/375/165
385/245/285/170

Then I'd reset again 2-3 cycles back.

I do the resets because they keep training momentum going, rather than having things get too heavy, and it allows for slow steady progress.

So, training max moves up every 3 week cycle (unless deloading, in which case I'd do move the training max up after the deload), and after 5 cycles, I will reset it 2-3 cycles back.

Hope that answers your questions, if not, then let me know though I love talking training. I'm not super experienced with this stuff (lifting 11 months) and these are all just ideas I think will work, or things that have been working for me.

[musclehead09]

The more you know...

In other news I am now a big fan of Magnus Ver Magnusson. I think he was definitely one of the most well rounded, and intelligent strongmen ever. Not super oustanding at any one thing but he would finish 2nd in just about every event and end up winning that way. He knew when to quit, etc. I don't think he gets enough appreciation.

But, I still don't think he's on the same level as Jon Pall and Kaz were, and I am quite certain that Kaz would have edged out Jon Pall if they competed back when Kaz wasn't older and riddled with injuries.

As you can tell, I have been very into strongman recently. Definitely looking to compete in a show or 10 down the road. So exciting to watch, I could only imagine how fun it would be to compete in! I still intend on doing lots of powerlifting meets though. I think it's definitely possible to find a balance of both though, instead of doing three meets a year (which I'll try to do when I am stronger) I could do like 2 meets 1 show or vice versa.

Not sure exactly how I'd train the events as there are no SM gyms around here but I'm sure I could figure it out, and since I won't be "specializing" in strongman for a while, or possibly ever, then just being strong should get me a pretty long way. lol, lifting weights and moving them is just so much more exciting than only lifting them.

I'm really into strongman as well. I'm going to wait until I'm way stronger though to attempt any shows of course. Probably when I weigh 181-198 and total 1300-1400. 5/3/1 is probably a great program to set up a hybrid of powerlifting and strongman. I'd think 5/3/1, Westside, and the Cube would be the 3 powerlifting programs that you could combine with strongman.

[izzygrant]

mmm, programming nerdism. i think you've got some 2's that should be 3's in those DL#'s.

how's the SM scene in NS? it's not bad in BC

[kmc06005]

Thanks North! As always reps on spread.

[NorthStrong]

I'm really into strongman as well. I'm going to wait until I'm way stronger though to attempt any shows of course. Probably when I weigh 181-198 and total 1300-1400. 5/3/1 is probably a great program to set up a hybrid of powerlifting and strongman. I'd think 5/3/1, Westside, and the Cube would be the 3 powerlifting programs that you could combine with strongman.

Yeah I'm definitely going to get stronger first as well. I figure in my meet in June I should total about 1200, and a year after that probably 1350ish. So in a couple years I might have a decent enough base to consider doing some SM stuff. 5/3/1, westside and the cube are all great for a lot of things for sure.

mmm, programming nerdism. i think you've got some 2's that should be 3's in those DL#'s.

how's the SM scene in NS? it's not bad in BC

Yeah I do have some accidental 2s that should be 3s. It was late and the keys are next to each other! haha.

I'm in NB, not NS...</3...

But really I have no idea about what the strongman scene is like, finding info about it online is pretty hard. However, a few powerlifters at my home gym might know more about where to go to find some things out. Small province, not much of anything other than potatoes in it lol.

Thanks North! As always reps on spread.

No problem, I usually am on spread for you too!

[NorthStrong]

531 C6W3 Bench

Band Shoulder Warmup
Plyo Pushup 3x1
Bench 160x5, 180x3, 200x6 PR
Close Grip Bench 5x10 - 115
Pullups - 60
Face Pulls 3x12 - 50
s/s
Pushdown 3x20 - 30

Pretty happy with today! Everything sucked other than my top set of benching. I fugged up my left shoulder a bit yesterday while stretching my calf...inorite? That's the shoulder I dislocated last year. So it was a little off today but I still managed. Happy with the 6, old PR was 4 from 2 cycles ago. Close grips were just tricep murder. I think those are gonna help my bench a lot. Then the rest of assistance was low energy and slow.

[psychodiver9]

More prs. Setting the bar high in here

[NorthStrong]

More prs. Setting the bar high in here

Yep! I have some goals for this meet finally, and I intend on hitting them, so I am training as hard as I can in accordance to those goals.

[musclehead09]

531 C6W3 Bench

Band Shoulder Warmup
Plyo Pushup 3x1
Bench 160x5, 180x3, 200x6 PR
Close Grip Bench 5x10 - 115
Pullups - 60
Face Pulls 3x12 - 50
s/s
Pushdown 3x20 - 30

Pretty happy with today! Everything sucked other than my top set of benching. I fugged up my left shoulder a bit yesterday while stretching my calf...inorite? That's the shoulder I dislocated last year. So it was a little off today but I still managed. Happy with the 6, old PR was 4 from 2 cycles ago. Close grips were just tricep murder. I think those are gonna help my bench a lot. Then the rest of assistance was low energy and slow.

Nice bench PR!

[COBBER]

Nice benching bro gains gains gains