Bird's big 531 log

[bigbird916]

I wouldn't say near perfect. I definitely have some things to work on to improve my pull



Real nice workout Bird. I definitely understand not being in the zone every time. The important thing is you went in that gym and killed it anyways. Nice stuff.

Thanks bro. I just gotta keep at it!

[bigbird916]

Madcow 5x5

Week 2 day 2

Squats
135x5
170x5
205x5
205x5

OHP
80x5
95x5
110x5
128x5

Deadlifts
210x5
260x5
300x5
342x5

Assistance
Machine crunches
60x10
60x10
60x10
60x10

DB side raises
25x12
25x12
25x12
25x12

Felt eh today too. I was kinda bloated and kept burping up my fukking lunch! But prevailed and made it happen, just gotta keep pushing.

[ulsak]

Strong workout! try to train fasted next time..

[Anthony21]

Nice pressing and pulls. Maybe time your lunch/preworkout meal a little further out from your workout.

[bigbird916]

Strong workout! try to train fasted next time..

Nice pressing and pulls. Maybe time your lunch/preworkout meal a little further out from your workout.

Thanks guys

Yes I will for sure next time.

[bigbird916]

Madcow 5x5

Week 2 Day 3

Squats
135x5
170x5
205x5
240x5

280x3

205x8

Bench
80x5
105x5
120x5
145x5

170x3

120x8

Rows
95x5
115x5
140x5
170x5

190x3

140x8

Assistance
Dips
BWx12,10,10

Chins
BWx9,8,7,7,7

Rope pushdown
50x12
50x12
50x12
40x15

Week 2 is done, felt a little beat up today. I'm struggling to eat 3500+ calories, and it's showing! I don't feel weak but my recovery wasn't the best this week I feel. Well onwards to week 3! Only 7 more to go

[Anthony21]

Madcow 5x5

Week 2 Day 3

Squats
135x5
170x5
205x5
240x5

280x3

205x8

Bench
80x5
105x5
120x5
145x5

170x3

120x8

Rows
95x5
115x5
140x5
170x5

190x3

140x8

Assistance
Dips
BWx12,10,10

Chins
BWx9,8,7,7,7

Rope pushdown
50x12
50x12
50x12
40x15

Week 2 is done, felt a little beat up today. I'm struggling to eat 3500+ calories, and it's showing! I don't feel weak but my recovery wasn't the best this week I feel. Well onwards to week 3! Only 7 more to go

Big time workout buddy. Just wait till you start crushing your PRs.

I can easily get down 3,500 calories. Better get on that fat boy status and throw your fay boy sweats on bro

[bigbird916]

Big time workout buddy. Just wait till you start crushing your PRs.

I can easily get down 3,500 calories. Better get on that fat boy status and throw your fay boy sweats on bro

Thanks brah, me too!!! I feel like I'm just working my way up right now, the suspense is killing me LOL

See I've been trying to eat "clean".... haha well I guess I have to compromise

[ktj4l]

See I've been trying to eat "clean".... haha well I guess I have to compromise

You don't have to eat 'junk' to get in 3500+ calories. Get some fattier cuts of meat and you'll get extra calories without any 'junk' involved quickly. I also don't think that freshly baked pizza from an Italian place (not frozen pizza) isn't something to be considered as 'junk'. Same goes for homemade burgers. If the bulk of your calories is from meats, vegetables and things like rice and potatoes, you're okay eating a few snacks in my opinion. It's not like you sit on your a$$ all day and stuff your face with limitless amounts of potato chips and chocolate like most people. You're counting your calories and actually need those 3.5k+ to grow, so just don't let it turn into a binge-fest that has you eating 5k calories of cakes and pies.

[Nexxus]

Strong squats!

3500 kcal is doable bro, you'll get used to eating that amount of food soon enough.
brb cutting on 4500 kcal lol

[Juicemw]

subbed. Skimmed through the entire thread so far, it looks like u started on 5/3/1 and now you're doing mad cows. Which one do you seem to like more?

[ulsak]

lol@pierre. cutting at 4,5 k
The squats were awesome.. it will be fine at the end the program for sure..

[bigbird916]

You don't have to eat 'junk' to get in 3500+ calories. Get some fattier cuts of meat and you'll get extra calories without any 'junk' involved quickly. I also don't think that freshly baked pizza from an Italian place (not frozen pizza) isn't something to be considered as 'junk'. Same goes for homemade burgers. If the bulk of your calories is from meats, vegetables and things like rice and potatoes, you're okay eating a few snacks in my opinion. It's not like you sit on your a$$ all day and stuff your face with limitless amounts of potato chips and chocolate like most people. You're counting your calories and actually need those 3.5k+ to grow, so just don't let it turn into a binge-fest that has you eating 5k calories of cakes and pies.

For sure, thanks kraut. Yeah I totally agree on that with non-processed food, honestly I'm so sick of fukking chicken breast every day! I grind my own meat for burgers and chit so I think I'll start buying more to do that more often. I def try and avoid sugar filled things as much as possible, but this time of year I'll eat cookies and other tasty goods.

Strong squats!

3500 kcal is doable bro, you'll get used to eating that amount of food soon enough.
brb cutting on 4500 kcal lol

Hahahaha holy chit nex your a beast

subbed. Skimmed through the entire thread so far, it looks like u started on 5/3/1 and now you're doing mad cows. Which one do you seem to like more?

Thanks for joining bro.

5/3/1 is more fun, but I wasn't seeing gains like I hoped. I'm counting on MC to do something for my numbers

lol@pierre. cutting at 4,5 k
The squats were awesome.. it will be fine at the end the program for sure..

Thanks ulsak!

I just need to start eating more I guess

[Juicemw]

Thanks for joining bro.
5/3/1 is more fun, but I wasn't seeing gains like I hoped. I'm counting on MC to do something for my numbers

Yeah, I've heard good things about both, unfortunately my gym is missing some components that are pretty crucial to the routines :\

[bigbird916]

Madcow 5x5

Week 3 day 1

Squats
140x5
175x5
210x5
240x5
280x5

Bench
80x5
105x5
125x5
150x5
170x5 This set felt like crap

Rows
95x5
120x5
145x5
165x5
190x5

Assistance
Pull ups
BWx10,9,9,10

Dips
BWx10,10,10

DB hammer curls
30x12
30x12
30x12
25x12
15x12
10x20

Dammit this holiday season is throwing off my routine. Had 3 off days in a row, I feel like I was too much time off. IDK. But, I hope i'll be fine for my next day.

[Juicemw]

what was it about the last bench set that felt like crap? Just bad reps or did you just feel gassed out? Strong squat's and Rows though big time. And 4 sets of pull ups at body weight for 10,9,9,10 is impressive too. Nice job getting 10 on the last set, was that just pure determination? haha

[Anthony21]

Nice session Bird. I'm hoping I don't feel weak as fawk coming off this deload ha.

[bigbird916]

what was it about the last bench set that felt like crap? Just bad reps or did you just feel gassed out? Strong squat's and Rows though big time. And 4 sets of pull ups at body weight for 10,9,9,10 is impressive too. Nice job getting 10 on the last set, was that just pure determination? haha

Thanks brah, I didn't get as pumped and lost tightness on the last few. Bench remains my weakest lift

I've just recently gotten good at pull ups. I've been hitting chins since May or so and I'm finally able to get in some worthy pull up reps

Nice session Bird. I'm hoping I don't feel weak as fawk coming off this deload ha.

Haha I feel ya, but it's not like you pussied out at all on your deload! You still lifted semi-heavy

[Juicemw]

Thanks brah, I didn't get as pumped and lost tightness on the last few. Bench remains my weakest lift

I've just recently gotten good at pull ups. I've been hitting chins since May or so..

Bench comes for me in spurts too. I'm plateaud hard right now around 260-270 for 2-4 on my last set. Seems like I've been that range for a month or two, but prior to that I jumped up almost 20 pounds.

[bigbird916]

Bench comes for me in spurts too. I'm plateaud hard right now around 260-270 for 2-4 on my last set. Seems like I've been that range for a month or two, but prior to that I jumped up almost 20 pounds.

I hope to ever bench that much the rate I'm going LOL

I know my tris are the weak link in my bench so I've been hitting dips 2x a week and have gone from BWx5 to BWx12-15 sets. Hope it starts to carry over

[ktj4l]

Just keep at it and your bench will improve.

[ulsak]

This^^ ^

+ I think additional rest days sometimes just are beneficial for the muscle growth. So keep it up, Bird!

[Juicemw]

I hope to ever bench that much the rate I'm going LOL

I know my tris are the weak link in my bench so I've been hitting dips 2x a week and have gone from BWx5 to BWx12-15 sets. Hope it starts to carry over

Well my advantages here are that a) I work on a smith machine which makes it easier, I wish I DIDN'T but I've got no other option at my gym, and b) I've always had pretty strong and large triceps for my size. You'll definitely get there just keep at it.

This^^ ^

+ I think additional rest days sometimes just are beneficial for the muscle growth. So keep it up, Bird!

Yeah definitely what ulsak said. Listening to your body is above all the most important, and there's been times where I knew I needed to rest because I just didn't have the gas in the tank to have a good workout.

[bigbird916]

Wow guys.

I've recently developed a problem with my squat. I start the set okay, but as the reps go the bar on the left side slightly dips down and it ends up lower on the left. From what I've read, it may be due to overtraining and my weaknesses are making themselves apparent.

Check it guys, I noticed my foot position is kinda fuarked, but it shouldn't affect the bar.


Then tonight on my day 2 MC 5x5, I messed around and had my wife watch me. I tried many different things to rule out what I could and she said the same thing ever time. I would start ok, but by the end of the set the bar was crooked... between this, missing reps on OHP, and just feeling beat up, I'm going to deload for a week and half. I feel that MC might not work for me.

Very un-motivated right now

[ulsak]

Wow guys.

I've recently developed a problem with my squat. I start the set okay, but as the reps go the bar on the left side slightly dips down and it ends up lower on the left. From what I've read, it may be due to overtraining and my weaknesses are making themselves apparent.

Check it guys, I noticed my foot position is kinda fuarked, but it shouldn't affect the bar.


Then tonight on my day 2 MC 5x5, I messed around and had my wife watch me. I tried many different things to rule out what I could and she said the same thing ever time. I would start ok, but by the end of the set the bar was crooked... between this, missing reps on OHP, and just feeling beat up, I'm going to deload for a week and half. I feel that MC might not work for me.

Very un-motivated right now

well, the good thing is that you seem to challenge you limits, the bad thing is that you might have calculated too heavy on some lifts. And then again, some lifts do stall before others. I think a rest will do you good but I think you should commit the 9 week with MC and evaluate it from there. If you are not happy then we can discuss 3/5/1 layout with singles, which I'm going for next year..

[Nexxus]

Yeah commit the 9 weeks of MC imo. Bar slipping a bit shouldn't worry you too much I think, make sure to keep back tight at all times, maybe experiment with bar placement and grip width a bit to see if you do better off. Also I personally find that wearing a hoodie when squatting helps keep the bar in place, but I guess that's just personal preference.

[ktj4l]

No need to give up on MC 5x5 just yet in my opinion. Did you deload before you started the program? Diet, rest and recovery are dialed in I assume? Week 3 is the last workout I see, so I'm not sure how you're overtraining when you haven't hit previous maxes (which comes in Week 4). It seems borderline impossible, unless you didn't deload before starting or something else about your daily routine is off. You could try only doing the assistance stuff that's in the program.

The actual movement of the bar down your back can be caused by a few different issues:

- Poor bar placement. Watch this video (if you haven't): https://vimeo.com/30763907 ... It could be that the bar is too low on your back, but it could also be caused by the way you're gripping the bar itself. Ideally, there should be no way the bar can move down your back, if it's resting in the correct position with proper technique being used. You'll see why in that video by Rippetoe.

- One leg is shorter than the other. You'd have to see a doctor, but make sure your bar position and the way you grip the bar is fixed first, because that's likely the problem.

- Other muscular imbalances. This could cause it, especially if the side where the bar is slipping is naturally weaker.

- Overtraining could result in you being so fatigued that you don't hold the proper position. But people blame overtraining a lot when it's pretty hard to even overtrain yourself in the first place. A lot more stuff would be going wrong for you during your workouts, you'd be extremely tired all the time, etc. 'Overtraining' can usually be fixed by eating more, sleeping more (or getting quality sleep) or implementing proper recovery methods. I don't see how it can happen if you started the program fresh, because Week 3 of MC 5x5 still has submaximal loads.

[Juicemw]

I see what you mean Bird by the the bar shifting. Like everyone has suggested here I would stick with it. A little bit of adversity and challenge should be welcomed, makes the overall and the benefits feel that much better man. Don't stress it. Perhaps try widening your grip like nexxus said. I know everyone has preferences, but that's a really close grip for my liking. Just stick with it bud.

[bigbird916]

well, the good thing is that you seem to challenge you limits, the bad thing is that you might have calculated too heavy on some lifts. And then again, some lifts do stall before others. I think a rest will do you good but I think you should commit the 9 week with MC and evaluate it from there. If you are not happy then we can discuss 3/5/1 layout with singles, which I'm going for next year..

I think I just need a deload. I went two cycles of 5.3.1 before I even started MC. I know I'll be back to 5.3.1 soon tho!

Yeah commit the 9 weeks of MC imo. Bar slipping a bit shouldn't worry you too much I think, make sure to keep back tight at all times, maybe experiment with bar placement and grip width a bit to see if you do better off. Also I personally find that wearing a hoodie when squatting helps keep the bar in place, but I guess that's just personal preference.

I tried keeping my back tight, chest up and same thing. I think when I come back from my deload and it's still slipping I'll expierment with high bar, or maybe switch front squats for back squats. I'll try the hoodie thing

No need to give up on MC 5x5 just yet in my opinion. Did you deload before you started the program? Diet, rest and recovery are dialed in I assume? Week 3 is the last workout I see, so I'm not sure how you're overtraining when you haven't hit previous maxes (which comes in Week 4). It seems borderline impossible, unless you didn't deload before starting or something else about your daily routine is off. You could try only doing the assistance stuff that's in the program.

The actual movement of the bar down your back can be caused by a few different issues:

- Poor bar placement. Watch this video (if you haven't): https://vimeo.com/30763907 ... It could be that the bar is too low on your back, but it could also be caused by the way you're gripping the bar itself. Ideally, there should be no way the bar can move down your back, if it's resting in the correct position with proper technique being used. You'll see why in that video by Rippetoe.

- One leg is shorter than the other. You'd have to see a doctor, but make sure your bar position and the way you grip the bar is fixed first, because that's likely the problem.

- Other muscular imbalances. This could cause it, especially if the side where the bar is slipping is naturally weaker.

- Overtraining could result in you being so fatigued that you don't hold the proper position. But people blame overtraining a lot when it's pretty hard to even overtrain yourself in the first place. A lot more stuff would be going wrong for you during your workouts, you'd be extremely tired all the time, etc. 'Overtraining' can usually be fixed by eating more, sleeping more (or getting quality sleep) or implementing proper recovery methods. I don't see how it can happen if you started the program fresh, because Week 3 of MC 5x5 still has submaximal loads.

Thanks K

The only reason I think I'm overtrained, I skipped deload between my 5th and 6th cycle of 531 then went straight into MC and also my quads have been aching the last week or so, which can't be good. The bar problem started the last day week 2. I've never had this before MC, or up til last week. I have been trying to eat more and more, and get 7-9 hours of sleep every night.

Thanks for the vid. I used to grip the bar like Ripp suggests but got away from it, and maybe going back to it will help with it. Same with being too low. I'm going to restart MC next saturday, and I'll go from there. Thanks again K

I see what you mean Bird by the the bar shifting. Like everyone has suggested here I would stick with it. A little bit of adversity and challenge should be welcomed, makes the overall and the benefits feel that much better man. Don't stress it. Perhaps try widening your grip like nexxus said. I know everyone has preferences, but that's a really close grip for my liking. Just stick with it bud.

It's really annoying that this is happening. I've never had a problem with squatting til now. I think a deload(which should have been done before I started) will help. Come next saturday, I'll see if the problem is there. If so, I'll take necessary measures. I just want to finish at least one cycle of MC!!

[ktj4l]

Yeah, deload would be my opinion too then. I didn't realize you went two cycles of 5/3/1 and then jumped right into MC without a deload. No wonder you're tired, haha. I'd give MC another go after you deload, I think you can squeeze some more GAINZ out of it still. I wouldn't worry about things too much. Just keep grinding away (be it with MC or 5/3/1), stay consistent and good things will come.