Bird's big 531 log

[bigbird916]

So, I've been on Wendler's 531 for 2 full cycles now, and I'm one week into my 3rd as we speak. I will not go into the science behind 531, there is lots of info abroad, I suggest you check it out! I wish I would of started this program long ago. Here is a little backround:

21 years old
6'3"
230lbs
About 14% BF

I've been lifting for over 2 years now, year 1 was mostly 5 day a week splits, lifting improperly in some ways. Year 2 has been focused on strength, 4 day splits but no real programming involved. My bench is terrible. I don't know why either, but I up until the start of 531 I never did bench correctly and I'm kicking myself for it now.

My goal is to get my big 3 up, OHP is a bonus. I intend to compete as a powerlifter, my first planned SPF meet is coming up in November. Muscle gain is a bonus of the high rep assistance portion of 531.

My diet is roughly 3-3500 cals a day, consisting of 4 solid meals and protein shakes.

Supps include: Muscle marinade, jack3d micro, modern bcaa, VS creatine mono, fish oil, VS multi vit

My schedule is:

OHP: Sat
Squat: Sun
Bench: Tues
Dead: Wed/Thurs

My current training maxes:

Squat: 350
Bench: 195
Deadlift: 360
Overhead press: 135

My tested 1 rep maxes(old, pre 531):

Squat: 365
Bench: 185 est
Deadlift: 365
OHP: 115x5

I have made huge progress since my my first cycle 2 months ago. I've been setting rep records almost every week, here are a few of my best(all estimations are made using Wendlers formula weight x reps x .0333 + weight):

Squat: 300x10= 399 1rm
Bench:165x8= 208 1rm
Deadlift:330x8= 417 1rm
OHP:115x10= 153 1rm

Can't wait to see what the long haul has in store for me here.

-Bird

[bigbird916]

This past weeks log(3x5) cycle 3


Saturday OHP day(8/11):

Warm-up
100x5
110x5
115x10(PR)

8x10 Chins mixed in BBB sets

BBB ohp(boring but big)
65x10
65x10
70x10
70x10
70x10

Close-grip bench
115x5x10

Straight bar cable push down
70x3x10

Sunday Squat day(8/12):

Warm up
260x5
280x5
300x10(PR)

BBB squat(boring but big)
165x5x10

Machine leg curl
250x5x10

Tuesday Bench day(8/14)

Warmup
150x5
160x5
165x8(PR)

5x10 Chins mixeed with BBB sets

BBB bench(boring but big)
95x5x10

DB bench, elbows tucked
60x3x10

Kroc rows
80x10
95x10
140x15(no straps)

[bigbird916]

Thursday Deadlift(conv) day(8/16)

Warmup
275x5
290x5
310x14 PR est max 454!

Good mornings
115x5x10

Ab circuit

Leg lifts
bwx3x10
Ab machine
60x3x10
Rope behind the neck pulldown kneeling
115x3x10

That raps up the 3x5 week of cycle 3, overall I'm in love with 531. Each week holds a new strength and mental challenge, this program so far has taught me so much about the mentality of lifting. I can't wait for Saturday to start 3x3!

PRs set across all lifts

OHP: 115x10 est. 153 1rm

Squat: 300x10 est. 399 1rm

Bench: 165x8 est. 208 1rm

Deadlift: 310x14 est. 454 1rm

[bigbird916]

Saturday OHP day(3x3 week) 8/18:

OHP

Warmup
110x3
115x3
125x8 PR est 158 1rm

BW chins 5x10 mixed with BBB

BBB
65x10, 70x10, 75x10, 80x10, 80x10

Close grip bench
115x3x10

supersetted with

DB rows
100x3x10

Straight-bar tricep cable pushdown
70x3x10

Happy about the new rep record, they just keep coming! Squat day tomorrow.. trying out my new titan thp knee wraps to get used to them

[Retoaded]

in on this - lots of guys doing good on 531 in here!

[bigbird916]

on on this - lots of guys doing good on 531 in here!

Thanks man! Yeah, no doubt about that.. I should of started earlier with the logs on here. I just can't get enough of 531

[bigbird916]

Sunday 8/19 Squat day (3x3)

Warmup
280x3
300x3
315x8
Tried out my new titan thp wraps for the 315 set, first time using wraps and it was weird! but the reps came very easy. I would of gone for more my but I'm trying to take it easy this week. Weight PR's planned for next week(531)

BBB 3x medium stance, 2x narrow stance
185x5x10

Machine leg curl
250x4x10
295x10

Supposed to do abs today.. but BBB killlllled me! Today was good overall even though I didn't eat much prior to training. I want to get used to my wraps more by wearing them on the last set every week(besides deload). I think i'll incorporate some singles more often wearing wraps too.

Til Tuesday!

[bigbird916]

Tuesday 8/21 Bench day(3x3)

Warmup
155x3
165x3
175x4
Felt like crap on bench today. I'm having trouble deciding on close grip(pinkies on ring) or medium grip(middle on ring). It doesn't help that my gym's benches are very smooth and it's hard to keep my upper back tight from off the rack to get into position. Any tips would be appreciated!

BBB 2x close grip 3xmedium/wide
95x2x10
105x3x10

5x10 chins

DB bench
65x10
60x2x10

Tricep rope cable pushdown
70x3x10

Kroc rows
80x10
100x10
120x30 no straps

I didn't feel it today and it wasn't a great workout.. with everything else going up HARD bench is dragging me down bad, I'm pretty sure I'm going to back off and start fresh next cycle.

DL day tomorrow for redemption!

[bigbird916]

Wednesday 8/22 Deadlift day(3x3)

Warmup
290x3
310x3
325x3

Good mornings
95x5x10

Abs

Incline sit ups
BWx2x15

superset with

Side bend
45x2x20


Felt like POO today. Had way too much Vietnamese food for lunch and made me super bloated. I could hardly push out my abs wearing my belt, made me feel like I had to burp/puke. Then I got the urge to #2 right before my 325 set. I was trying to take it easy this week, but wow this day just sucked. I guess you can't always feel tip-top!

Cycle 3 Wave 2(3x3) done. Can't wait for next wave(5/3/1) to set some weight PRs.

[bigbird916]

Saturday 8/25 Overhead Press day(5.3.1)

Warmup
100x5
115x3
130x6

Really grinded that 6th rep, I was going for 8 but I can't complain!

BBB
65x10, 70x4x10

Chins
BWx5x10

Close grip bench
115x3x10

Superset with

DB rows
100x3x10

[ulsak]

*subbed*
nice log

[ktj4l]

Sub bump. Strong squatting!

[ulsak]

I was meditating on some of the assist excersises and I guess one really can't run out options but I have to ask; My gym has a top limit of Dumbells to 90 lbs ( 41,2 kg) so what would you replace dumbell rows when you feel they are too light ( won't happen me the next months btw ) ?

[bigbird916]

Thank you guys! had a less-than-great squat day today

Sunday 8/26 Squat day (5.3.1)

Warmup
300x5
315x3
335x1

365x0
335x2

Really angry about this. I squatted this months ago, and it was easy! I tried my new Adidas power perfect II's and I think my squatting style is slightly too wide for oly shoes. Plus my right foot was out of place once I stepped back, and I couldn't move it once I was in place. So mad!

BBB
185x5x10

Front squats (the shoes were awesome for these)
115x10
125x10
135x10

I am VERY dissapointed! I was shooting for 385 or so today. But I didn't even rep my previous max. I know the shoes have everything to do with it, and I'm peeved I spent $130 on them for that to happen. I guess you just can't beat $40 chuck taylors! I know I'll have great success on my upcoming deadlift day, I can feel it.

[ulsak]

I squat barefoot ( with socks actually). Excellent contact and feeling! But the shoe option sounds interesting, I assume the soles are lowered?

[bigbird916]

I was meditating on some of the assist excersises and I guess one really can't run out options but I have to ask; My gym has a top limit of Dumbells to 90 lbs ( 41,2 kg) so what would you replace dumbell rows when you feel they are too light ( won't happen me the next months btw ) ?

Most gyms are like this and I'm fortunate enough to have 150s(lbs). Once you get to the 90lb DB, just rep it as many times as you can. Keep the reps limited to 50 or so as you progress. They are too good to replace IMO, so keep them in your routine for as long as possible.

[bigbird916]

I squat barefoot ( with socks actually). Excellent contact and feeling! But the shoe option sounds interesting, I assume the soles are lowered?

I tried that for a while, its great! On the oly shoes the heels are actually raised(about 1 inch), and it allows to get more depth with a shorter range of motion. BUT, when squatting wide(like I do) it can throw off the way your knees track with your foot which happened to me today. Sticking to my trusty chuck taylor sneakers from now on

[ulsak]

thanks! Fail or not the squats are impressive! hope I'll get there too..

[bigbird916]

thanks! Fail or not the squats are impressive! hope I'll get there too..

Thank you. I am just hoping for a new deadlift max this week! It will make up for today no doubt

[ktj4l]

I wouldn't give up on the Oly shoes that quickly. Using new shoes on a max out day probably isn't optimal for testing. Strong squat regardless.

[bigbird916]

I wouldn't give up on the Oly shoes that quickly. Using new shoes on a max out day probably isn't optimal for testing. Strong squat regardless.

I thought this. Probably should of waited til next cycle. Oh well

[bigbird916]

Tuesday 8/28 Bench day(5.3.1)

Warmup
165x5
175x3
180x3 est max 197

Ok didn't feel too bad about this. But I sort of relearned my form, so I'm taking the 197 x.9= 180 and using that as my next cycles training max. It sucks to lose on bench, but in turn it will be better for the road ahead.

BBB
95x10 100x10 105x10 110x10 115x10

Chins
BWx5x10

A few half reps in here.. felt a little weak on back for some reason.

Close grip bench
95x2x10 95x15

Kroc rows
80x10 100x10 120x20

Can't wait for Thursday.. hoping to set a real max on deads!

[bigbird916]

Thursday 8/31 Deadlift day (5.3.1)

Warmup
275x5
305x3
345x1

405x1 PR finally!

225x10 for good measure

Came "easy" and wanted to do more, but my upper back was pretty rounded so I said eff it.

Good mornings
95x5, 115x4x10

Ab circuit

Incline sit ups
3x10

Leg lifts
3x10

Rope cable pulldowns
3x10

Cycle 3 all done(not counting deload). Here are my PR's for this cycle

OHP: 130x6/125x8

Squat: 315x8

Deadlift: 405x1 310x14

Cycle went pretty good. I'm resetting bench down to 180 training max because of my form adjustment, and keeping all BBB for next cycle. I think I may put in BBB for DLs to hammer my form down.

[ulsak]

Thursday 8/31 Deadlift day (5.3.1)

Warmup
275x5
305x3
345x1

405x1 PR finally!

225x10 for good measure

Came "easy" and wanted to do more, but my upper back was pretty rounded so I said eff it.

Good mornings
95x5, 115x4x10

Ab circuit

Incline sit ups
3x10

Leg lifts
3x10

Rope cable pulldowns
3x10

Cycle 3 all done(not counting deload). Here are my PR's for this cycle

OHP: 130x6/125x8

Squat: 315x8

Deadlift: 405x1 310x14

Cycle went pretty good. I'm resetting bench down to 180 training max because of my form adjustment, and keeping all BBB for next cycle. I think I may put in BBB for DLs to hammer my form down.

Awesome PR ! :O

[ktj4l]

Nice deadlifting. Setting PRs like a boss!

[bigbird916]

Saturday 9/1 OHP (deload) c.3

Warmup
85x5
90x5
95x5

Seated DB ohp
40x10
40x10
40x10

Skull crushers
60x10
60x10
60x10

Overhead cable tri extension
50x10
50x10
50x10

Chins
BWx10
BWx10
BWx10

Barbell rows to chest
95x10
95x10
95x10

Such an easy day, it's sort of nice.. But I just LOVE lifting and heavy and pushing myself, deload week is a bore for sure.

[ulsak]

Such an easy day, it's sort of nice.. But I just LOVE lifting and heavy and pushing myself, deload week is a bore for sure.

Haven't been there yet but I can imagine the feeling. I'm a hard worker at gym and if I feel that I haven't given 100% or more I do another set to compensate. ..I guess the fourth week will be a test of discpline. There is a reason for the deload.

[ktj4l]

Iknowthatfeel, brah. I just did my last deload workout on Friday. Now it's Sunday (2nd off day after feeling like I really did nothing all week and don't deserve any rest) and I'm ready to lift heavy again. Like ready to the point where I have that antsy, itchy feeling. This must be how crackheads feel when they run out of money. Not quite ready to suck a hang dang for a barbell though.

[bigbird916]

Iknowthatfeel, brah. I just did my last deload workout on Friday. Now it's Sunday (2nd off day after feeling like I really did nothing all week and don't deserve any rest) and I'm ready to lift heavy again. Like ready to the point where I have that antsy, itchy feeling. This must be how crackheads feel when they run out of money. Not quite ready to suck a hang dang for a barbell though.

LOL no doubt.. but yes I admit I'm addicted to iron, at least it's healthy! Deload sucks. But for some reason even though I'm using very sub maximal weights some of the sets seem a little difficult, I think it's the lack of mental focus needed to kill a 531 workout.

Haven't been there yet but I can imagine the feeling. I'm a hard worker at gym and if I feel that I haven't given 100% or more I do another set to compensate. ..I guess the fourth week will be a test of discpline. There is a reason for the deload.

Exactly. It's supposed to give your 'body and mind' a break which is really good in all honestly, its just not a lot of fun and the motivation isn't the same as my regular weeks.

[bigbird916]

Sunday 9/2 Squat day (deload)

Warmup
215x5
225x5
245x5

Went "ATG" today, tried out my Adidas again, this time I went with a medium close stance and it felt good. But I prefer wide with the flat soles at this point, I think I'll use my Adidas for BBB for now and my chucks for my 531 sets.

Machine leg curl
215x10
215x10
215x10

Very easy deload done. It took me 30 min, didn't even feel like a workout lol