Wash, rinse, repeat. Persistence and consistency.

[acrawlingchaos]

It's about time I started journaling again. I have started several journals over the last several years with great support and success, and thank all those who have contributed in the past.

Persistence and consistency continues to be the guiding force in self improvement. While I have not journaled over the last six months, I have been busy dismantling my form, and regaining lost flexibility and range of motion.





Current Program
I am following a lose template of 531 with Val. The program is based on 531 for primary lifts, and incorporating Vals circuit type training approach. Basic set up as follows.

Primary Lift - (531)
Secondary Lift - (waveload w 531, light, moderate, heavy)
Circuit - 4 movements, continuous cycle, 3 sets.

Circuit lifts consist of at least one core exercise, and various accessory and pre-hab movements that will be intuitively changed as needed.





Diet
My last diet for the transformation hit me pretty hard. I lost 17 lbs, going from 176-159. I am currently sitting at 163-164. I will not be counting. I find that intuitively eating, that I tend to gain weight at a very slow pace that I am comfortable with. During the summer months, weight gain will be very slow to non-existent as I tend to become much more active. This will leave me at a very comfortable intake level for weight gain as I become more inactive through the winter.



I have created several ground rules with dieting.

. No diet will last longer that 4 weeks (or 1 cycle of training).
. Diets will be aggressive and to the point.
. No more than 8 weeks total diet per year.




I have also taken up photography lately, and intend to journal my new endeavor. Workouts incoming. Welcome!

[baker]

bout time home boy

[cmoore]

In...

[Plateauplower]

Sounds good, was just looking at 5-3-1 as my next program... Be interested in seeing how the accessory excercise circuit is set up as I would likely do the same thing to save time and keep the pace pretty quick in the gym.

[Jtbny]

Oh hi! I'll be following (lurking) along as usual.

[postman123]

Enthusiastically in!!

[mirroroferised]

In as well.

[DasPhilosopher]

Really good informative stuff. Like the input and bold letters. Numbers everything in check. Subscribed and rated ★★★★★

Best of luck op.

[Payton1221]

What's up Jeff! I'm in--albeit with lots of lurking (and learning!) and the occasional comment.

[fittofattofit]

What are your goals Jeff? Presumable strength gains with the 531 programming, but targeting any particular BW and Bodyfat and any particular lifting goals?

[acrawlingchaos]

bout time home boy

Ya... I know. This really is the place I need to spend my time posting

In...

Captain, sir... a pleasure and an honor to see you hear.

Enthusiastically in!!

Really good informative stuff. Like the input and bold letters. Numbers everything in check. Subscribed and rated ★★★★★

Best of luck op.

In as well.

Welcome gentlemen.

Sounds good, was just looking at 5-3-1 as my next program... Be interested in seeing how the accessory excercise circuit is set up as I would likely do the same thing to save time and keep the pace pretty quick in the gym.

Great program, very flexible.... can't go wrong with it.

Oh hi! I'll be following (lurking) along as usual.

Oh hai dere!

What's up Jeff! I'm in--albeit with lots of lurking (and learning!) and the occasional comment.

Good to see you around here Payton, been a long time.

What are your goals Jeff? Presumable strength gains with the 531 programming, but targeting any particular BW and Bodyfat and any particular lifting goals?

Andrew Welcome and good to see you. Goals? Get strong and enjoy what I do... just enjoy myself, and there will be no diet in the near future...





Saturday OHP 531 +3..... skipped it this week. Saturday was a planned hike to Mount Flume (4328') and Mount Liberty (4459'). Total hike was 10.1 miles. Climbing to the first summit, the last miles was EXTREMELY steep with an elevation gain of over 2000' feet on the aptly named Flume Slide trail. This was the most difficult trail I have completed to date, but I was rewarded with some of the most breath taking views.




Pemigewasset Wilderness






Looking down Mount Flume






Cannon Mountain






Mount Bond and the Bondcliffs

[acrawlingchaos]

Getting to the gym was difficult after the hike, and i'm sure my workout suffered a bit. However, todays workout actually eradicated all my DOMS from yesterday. Next week is my +1, and I will video form then.


Sundays Workout

Deadlift +3
255 x 8

Box squat @ 12 inches
155 x 5
155 x 5
155 x 5

Circuit x 3
Pullups 17, 12, 10
GHR x 5
Leg Curl 60 x 5
Barbell Situp 60 x 5

[kimm4]

Oh wow, those pics are fantastic...breath taking view for sure!

In.

[fittofattofit]

Andrew Welcome and good to see you. Goals? Get strong and enjoy what I do... just enjoy myself, and there will be no diet in the near future...

I can't imagine you going in for a dreamer bulk so I expect you'll stay very lean (by my standards anyway ). I hate counting cals so I know where you're coming form trying to put limits on the dieting

Saturday OHP 531 +3..... skipped it this week. Saturday was a planned hike to Mount Flume (4328') and Mount Liberty (4459'). Total hike was 10.1 miles. Climbing to the first summit, the last miles was EXTREMELY steep with an elevation gain of over 2000' feet on the aptly named Flume Slide trail. This was the most difficult trail I have completed to date, but I was rewarded with some of the most breath taking views.




Pemigewasset Wilderness

That is just an awesome pic and it sounds like a great hike with a big total vertical for fitness as well as the 10 miles of wilderness trekking

Getting to the gym was difficult after the hike, and i'm sure my workout suffered a bit. However, todays workout actually eradicated all my DOMS from yesterday. Next week is my +1, and I will video form then.


Sundays Workout

Deadlift +3
255 x 8

Box squat @ 12 inches
155 x 5
155 x 5
155 x 5

Circuit x 3
Pullups 17, 12, 10
GHR x 5
Leg Curl 60 x 5
Barbell Situp 60 x 5

You did well to do any lower body work after the hike ... my lower back would have been groaning. Good to see the deads in there

[cmoore]

Love the pics. New England looks a lot like Idaho, only with a little less trees and a lot more liberals.

[doughnutgut]

Not that often I wonder out to look for a journal. But seems my interest got the better of me.


Wanna play ball Jeff?

I'm game.

Oh and IN

[pharmamarketer]

Nice work on the DL+3. (8). Sweet. Good luck with the journal

Love the pics. New England looks a lot like Idaho, only with a little less trees and a lot more liberals.

Lmao.

[postman123]

Good lord 10 miles hiking is a long way. Add in the elevations and I'd be cooked. Then doing Deadz and squats the next day?

Great photos of the mountains! All we have here in Illinois is cornfields.

[piperdown]

In on the journal!

Fantastic pics!

[acrawlingchaos]

Oh wow, those pics are fantastic...breath taking view for sure!

In.

The ones I got of you.... much better.

I can't imagine you going in for a dreamer bulk so I expect you'll stay very lean (by my standards anyway ). I hate counting cals so I know where you're coming form trying to put limits on the dieting

I'll probably have a few low days here and there if I get "puffy", but it will only be to empty to tanks a bit and not "diet" / lose fat/

Love the pics. New England looks a lot like Idaho, only with a little less trees and a lot more liberals.

I'm sure you meant progressives.. and I agree.

Not that often I wonder out to look for a journal. But seems my interest got the better of me.


Wanna play ball Jeff?

I'm game.

Oh and IN

Welcome back Lee... good to see your smiling shining face.

Nice work on the DL+3. (8). Sweet. Good luck with the journal

Welcome.. just went through your journal... you've got some monster lifts man. Will be subbing for sure.

Good lord 10 miles hiking is a long way. Add in the elevations and I'd be cooked. Then doing Deadz and squats the next day?

Great photos of the mountains! All we have here in Illinois is cornfields.

I did much smaller ones last year and slowly built up. Great exercise and a wonderful de-stressor.

In on the journal!

Fantastic pics!

Welcome Piper... and ty. I'm guessing you have a journal over here as well?







Todays workout

Bench +3
175 x 10

BOR
155 x 5
155 x 5
155 x 5

Circuit x 3
Hammer Strength Iso High Row 140 x 10
Hammer Strength Iso Bench 90 x 10
Cable shoulder rotations giant set 15 x 15
Good morning 85 x 5






Bench is low because I deconstructed that lift as well. I am working on.

Maintaining arch in back.
Develop leg drive.
Pin shoulder leaving scapula flat on bench.
Eliminate elbow flair, by bring bar to bottom of sternum.

[mirroroferised]

Looks like a good workout. I'm a huge fan of the Hammer Strength Iso High Row machine.

[pharmamarketer]

Nothing wrong with getting those lifts nailed technique wise. Bench is a tough one for me when it comes to technique. More so than any other big lift

[lunchbreak]

Oh boy, those are fantastic photos Jeff. We have nothing like those vistas over here, you are so lucky to have that on your doorstep.

I like the assistance circuits, how much rest are you taking between movements?

[piperdown]

The ones I got of you.... much better.

I'll probably have a few low days here and there if I get "puffy", but it will only be to empty to tanks a bit and not "diet" / lose fat/

I'm sure you meant progressives.. and I agree.

Welcome back Lee... good to see your smiling shining face.

Welcome.. just went through your journal... you've got some monster lifts man. Will be subbing for sure.

I did much smaller ones last year and slowly built up. Great exercise and a wonderful de-stressor.

Welcome Piper... and ty. I'm guessing you have a journal over here as well?







Todays workout

Bench +3
175 x 10

BOR
155 x 5
155 x 5
155 x 5

Circuit x 3
Hammer Strength Iso High Row 140 x 10
Hammer Strength Iso Bench 90 x 10
Cable shoulder rotations giant set 15 x 15
Good morning 85 x 5






Bench is low because I deconstructed that lift as well. I am working on.

Maintaining arch in back.
Develop leg drive.
Pin shoulder leaving scapula flat on bench.
Eliminate elbow flair, by bring bar to bottom of sternum.

Yep, maintain a journal here too.

I've been meaning to run to home depot and grab some 3 and 4 inch pvc pipe to work on my arch. Talked to some guys that have tried that and they said they went from a 3 inch pipe to a 6 inch pipe under their back in about 6 months.

[doughnutgut]

Bench form is a road i am on also at present Jeff. Nice x10 on the plus still.

Am anticipating some vids in here soon also.

You still doing the August meet?

[Scrabbz]

Hello, Jeff. I'm here to watch and lend my support. Can't say I'll be much of a contributor but I'll give support when I can. Looking great so far and good luck with the lifts.

[acrawlingchaos]

Hello, Jeff. I'm here to watch and lend my support. Can't say I'll be much of a contributor but I'll give support when I can. Looking great so far and good luck with the lifts.

Welcome Gary... your encouragement and support is always wanted and welcome.

Yep, maintain a journal here too.

I've been meaning to run to home depot and grab some 3 and 4 inch pvc pipe to work on my arch. Talked to some guys that have tried that and they said they went from a 3 inch pipe to a 6 inch pipe under their back in about 6 months.

That's a good idea. TY. I was using a small spiked ball. I need to head to the hardware store this weekend anyhow.

Oh boy, those are fantastic photos Jeff. We have nothing like those vistas over here, you are so lucky to have that on your doorstep.

I like the assistance circuits, how much rest are you taking between movements?

Are you kidding? I would love to photopgraph the UK.

As far as assistance work rest... I guess that would depend on how chatty I am. For the most part, I never rest more than 60-90 seconds.

Looks like a good workout. I'm a huge fan of the Hammer Strength Iso High Row machine.

Probably one of the few HS machines I use.

Nothing wrong with getting those lifts nailed technique wise. Bench is a tough one for me when it comes to technique. More so than any other big lift

I think it's very easy to do incorrectly. There is so much focus on squat and dl form that bench gets left on the way side.

Bench form is a road i am on also at present Jeff. Nice x10 on the plus still.

Am anticipating some vids in here soon also.

Yes.. starting this Saturday I will be taping lifts. I will only be doing joker sets once a month on my +1 week and will tape lifts then.




Todays workout

Squats +3
220 x 9

Front squats
205 x 1
185 x 3
185 x 3

Circuit x 3
Hack Press 60 x 10
Faceplants x 5
Asst 1 arm pullup 70 x 5
Leg raises x 5



Squats felt good, and I think a mental block stopped another rep or two. Still feeling tanked from the hike. Someone was waiting for the squat rack, so I just did some front squats with whatever he had on the bar.

[doughnutgut]

OK. The plus 9 got me first.

But let's forget that a moment and concentrate on the circuit work. Lots of hacking and 1arm assists there Jeff. How close are you to 1 arm un assists?


Nice session. I got a good 8 in me for 220. But 9. Nope. Not a chance.

Solid work.

[Scrabbz]

I couldn't agree with DNG more. I wish I could put up 220 for more than 2 :S. And the circuit after...makes me feel lazy.

[mirroroferised]

Strong squats today. Those front squats really stand out to me as they're impossibly hard for me lol Not even gonna touch one arm pullups

Nice job.