Colobb: This pain is an illusion

[austin.j.taylor]

Good luck in your next training cycle, you are killing it in here.

[coloBB]

Good luck in your next training cycle, you are killing it in here.

thanks buddy, excited to give the oly lifts a go, and be strong and lean as fuk.

[coloBB]

OH Press:
90X5
100X5
115X5

Weighted Pullups:
bw+25X5X4 sets

Bench Press:
135X10X3 sets

KB Cleans:
50X5X2 sets
70X5

Stone Shouldering:
75X8X4 sets


Went home and did a couple of hill sprints with my dog just for the fuk of it. Off tomorrow with some mobility and swimming or rowing.

[coloBB]

Squats:
205X5
250X5
285X5... could have done 5 more, but keeping it light this week

Deadlifts:
205X10X3 sets

Toes to bar:
10X3 sets

GPP:
400M Row + 20 KB Swings (40lbs)X4 rounds


Good session today, looking forward to what the next few weeks bring.

[coloBB]

Bench Press:
155X5
175X5
200X6

Pendlay Rows:
130X10X4 sets

OH Press:
65X10X4 sets

*Arms

Pretty beat today, hit a +1 on my prescribed numbers, got assistance work in and called it a day. That might be my favorite part about Wendler 531 is that if you are feeling off you can do the bare minimum and still continue to make progress. Off to our cabin tonight, going to do dat der hill sprints at 9,000 feet tomorrow. Back at it Monday.

[LoveMyInk]

How was the cabin?

do you train alone?

[coloBB]

How was the cabin?

do you train alone?

Short trip, got up there and it was infested with bats... called the pest control people and had to leave... blah

Yeah I train alone usually, I have a buddy I might train with once or twice a week.

[coloBB]

Deadlifts:
280X3
320X3
365X5

Squats:
165X10X5 sets

*ab rollouts

GPP:
Fight Gone Bad 17min challenge


Really enjoying 531 thus far.... great change from Sheiko, lol. Overhead press tomorrow.

[coloBB]

Press:
100X3
115X3
125X5... didn't push it too much

Bench press:
135X10X5 sets

Chins/Pullups:
bwX10X5 sets

*arms/delts

Another day down... looking forward to my OH press progressing.

[coloBB]

Squats:
250X3
275X3
300X6.. good stuff

Deadlifts:
205X10X5 sets

sit-ups:
10X5 sets

GPP:
100 20lbs slam ball slams


Busted this one out early this morning. Feeling good about my training and nutrition. My next planned meet is November 2nd, the NASA Colorado Regionals. Should be a fun meet, and as long as my total improves I will be satisfied. Bench tomorrow.

[coloBB]

Bench Press:
165X3
190X3
210X6

OH press:
65X10X5 sets

Pendlay Rows:
135X10X5 sets

*gunz and delts

GPP:
50 hang cleans at 95lbs in 5min

Going camping this weekend, fishing, hiking, and beer.... good times!

[coloBB]

Deadlift:
315X5
345X3
380X6... not bad

Pause Squats:
225X5X3 sets

RDL's:
135X10X3 sets

*abs

GPP:
Tabata battle ropes

Trying out the pause squat/bench variation in the Beyond 531 book. Looking forward to the rest of the 531 week, upping everything but the overhead press by 10 and skipping the de-load for this first round. Press day tomorrow.

[coloBB]

OH Press:
100X5
115X3
130X6... feeling stronger

Pause Bench:
160X5X3 sets

Pullups:
bwX8X4 sets

*arms/delts


Nice quick training session, enjoying the pause work so far. Back at it Thursday.

[austin.j.taylor]

I have seen guys do a 6 week cycle before deloading that looks like this: 5/3/1 add weight 3/5/1/deload. I am thinking of taking that approach.

[coloBB]

I have seen guys do a 6 week cycle before deloading that looks like this: 5/3/1 add weight 3/5/1/deload. I am thinking of taking that approach.

interdesting, might look into that for sure.

On a seperate not, I'm a skinny fuk and need to gain weight. Time for bigger backloads!

[coloBB]

Squats:
250X5
285X3
320X8

Deficit Deads:
225X5X5 sets

Oly Squats:
135X10X2 sets

GPP:
tabata battle ropes


Post workout pizza and beer FTW

[coloBB]

Deadlifts:
285X5
315X5
350X8

Pause Squats:
225X5X3 sets

Good Mornings:
135X10X3 sets

*abs

GPP:
3 box jumps, 10 ball slamsX5 rounds

Skipped my de-load, good choice me thinks. OH press tomorrow. Gotta keep on keepin' on.

[coloBB]

OH Press:
95X5
110X5
120X7

Pause Bench Press:
165X5X3 sets

Chins/Pullups:
bwX50

KB Swings:
70X10X3 sets


Busted this one out quick. Off tomorrow, possibly some hill sprints or rower.

[coloBB]

Squats:
225X5
255X5
290X7.. meh

Deficit conv. deads:
275X5X3 sets

Oly Squats:
135X10X3 sets

*abs

GPP:
Busy, so I skipped it.


Work is crazy today.. blah. Bench tomorrow.......

[coloBB]

Bench Press:
155X5
180X5
205X7

OH Press:
75X10X5 sets

Chins/Pullups:
bwX50

*arms/delts high reps

Conditioning:
heavy rope slamsX50


I got my bodyfat measured today at 10.8%. Not too bad for maintaining 197lbs and gaining a little strength in the process. I want to dip a little below 10% and maintain that. Hill sprints tomorrow... fuk yeah

[coloBB]

Deadlifts:
280X3
330X3
370X5

Pause Squats:
245X5X3 sets

Good Mornings:
135X10X3 sets

Abs: tons of heavy work

Conditioning:
50 yard sprintsX10


Good stuff, one more round of 531 and then on to peak for my next meet with Smolov.

[coloBB]

OH Press:
100X3
115X3
125X6.... fuu oh press

Pause Bench Press:
175X5X3 sets

Pendlay Rows:
135X10X3 sets

*Arms & Delts

Conditioning:
I had BBQ instead.... suck it


1200 or bust by November 2nd.

Finally got around to uploading my last meet vids, no bench... cause it sucked:

[coloBB]

Squats:
275X3
295X3
305X6

Deficit Deads:
295X5X3 sets

Oly Squats:
135X10X3

*abs

Conditioning:
tabata battle ropes


Weight is floating just over 200lbs. Still very lean and looking to add a little size for the next 8 weeks until my next meet. Bench tomorrow.

[coloBB]

Bench Press:
170X3
195X3
215X5

OH Press:
75X10X5 sets

Chins:
50

*arms/delts


Hill sprints tomorrow, need to eat more.

[coloBB]

Deadlifts:
315X5
350X3
390X3

Pause Squat:
275X5X3 sets

Good Mornings:
135X10X3 sets

*abs

GPP:
Fight Gone Bad challenge


Overhead Press:
115X5
120X3
135X3

Pause Bench Press:
185X5X3 sets

Chins/Pullups:
50 at varying grips

*gunz and delts


Doin' Work!

[coloBB]

Squats:
255X5
290X3
320X4... not bad

Conv. Deads:
315X5X3 sets

Good Mornings:
135X10X3 sets

*abs

GPP:
10 40yard sprints

Need more sleep and food. Bench today

[coloBB]

Bench Press:
185X5
205X3
230X3... meh

OH Press:
95X10X5 sets

BB rows:
175X8X3 sets

Chins:
bwX10X2 sets

*gunz and delts

No GPP today, going to run some hill sprints instead. De-load next week.... much needed.

[coloBB]

Deadlifts:
205X5
225X5
255X5

Front Squats:
135X10X3 sets

RDL:
155X10X3 sets

GPP:
skipped it since I worked my ass off setting up my gym.


I am now a proud owner of a home gym. Pretty cool set up in my garage. Rubber stall mats, plenty of steel weights, a power tower (pullups/dips), a squat rack from Rouge Fitness, slam balls, kettlebells, and a new bench. Got most of this stuff pretty cheap, spent a good amount on the rack though. All I need now is some bumpers, some heavier kettlebells, resistance bands, a nice bar, and some plyo boxes. OH deload today.

[coloBB]

OH Press:
70X5
75X5
85X5

OH Press BBB:
75X10X5 sets

BB Rows:
155X10

*Delts/Guns

Gym is almost completely set up. I am excite!