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  1. #1
    Registered User shffl's Avatar
    Join Date: Aug 2007
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    531: One Year Plan

    Been waiting to finally to put this plan to action and now it's finally here. Training with 531 and singles broke a lot of plateaus for me last year. I decided to take a break from it when I was going though a cutting phase to remove unwanted bf%.

    The breakdown of my routine is going to be a little bit different than the traditional 531.

    Day 1: 531 Press
    Day 2: 531 Olympic Squats
    Day 3: rest (or more light presses/squats)
    Day 4: Arms + Squats
    Day 5: 531 Bench
    Day 6: 531 Olympic Squats (for the first few months, I won't be using deadlifts as main exercise, they will be incorporated in assistance instead)
    Day 7: Heavy rows
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  2. #2
    Registered User shffl's Avatar
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    Arms and Squats

    Arms day. The most boring of the week. I added squat to my arm sessions just so I have some sort of motivation.

    Third day squatting in a row for me today. A bit sore but strength level feels good still.

    Olympic Squat
    1x10 @ 135
    1x5 @ 185
    1x5 @ 225
    1x3 @ 275
    3x1 @ 315

    Keeping it short and simple.

    Hammer Curl
    1x10 @ 30
    1x8 @ 40
    1x5 @ 50
    2x5 @ 60
    dropset: 50/40/30/27.5

    Called it a day after this. I have a sprint session later this evening.
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  3. #3
    Registered User shffl's Avatar
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    Evening session:

    Performed 10 rounds of 50m sprints and 50m walk

    Bench tomorrow. Kinda excited to jump back to normal bench after a month of nothing but CGBP.
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  4. #4
    Registered User shffl's Avatar
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    Cycle 1 Week 1 Bench

    Target: 5x230
    Hit: 1x12 @ 230

    I failed the 13th rep, got it halfway up but stalled there for what seemed to be an eternity. Spotter had to help me.

    More benching after main set
    1x1 @ 255
    1x1 @ 275
    3x1 @ 285
    1x2 @ 275

    Paused Bench
    3x3 @ 230

    Incline DB Bench
    1x20 @ 70
    1x14 @ 70

    Weighted Pull Ups
    5x3 @ bw+32.5

    Tricep Pulldown superset with Face Pulls
    a few sets of 10-15 reps

    Overall felt pretty strong for bench today. Shoulder did not bother me today which was surprising.

    History
    Cycle 1 Week 1: 12x230
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  5. #5
    Band showmestate08's Avatar
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    nice job on the 275 to 290. Although I was a little confused about the "Body weight went from 179 to 175 during this 3 week cycle."

    Stats: 5'9", 200 lbs

    you e-statting brah?
    dem gainz:

    http://forum.bodybuilding.com/showthread.php?t=151789213
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  6. #6
    Registered User shffl's Avatar
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    Originally Posted by showmestate08 View Post
    nice job on the 275 to 290. Although I was a little confused about the "Body weight went from 179 to 175 during this 3 week cycle."

    Stats: 5'9", 200 lbs

    you e-statting brah?
    haha that's stats from way back when i opened this account. i never bothered changing it..but now that you brought it up i may as well
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  7. #7
    Registered User shffl's Avatar
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    Cycle 1 Week 1 Squats

    Target: 5x285
    Hit: 10x285

    More squats:
    1x1 @ 315
    1x1 @ 335
    3x1 @ 345

    Legs were sore as **** from yesterday's sprint and accumulated squats over the week. Nevertheless, pushed through it and got what I wanted.

    Knee was crapping out on me on the 2nd set of 345 though, scary as hell. The minute I unracked the bar I felt a sharp pain going down my knee. Had to immediately rack it and did some stretches/mobility stuff for a bit..went away after but that was random and scary

    SLDL
    1x10 @ 135
    3x10 @ 185

    Nothing special here, just felt like doing this.

    Leg session would usually be longer but got a sprint session later so saved some in the tank for it.

    History
    Cycle 1 Week 1: 10x285
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  8. #8
    Registered User shffl's Avatar
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    Heavy Row Day

    Hamstrings are sore as **** from yesterday. Decided to go for some squats anyway.

    Squats
    1x10 @ 135
    1x8 @ 185
    1x5 @ 225
    1x1 @ 275
    4x1 @ 315

    Rows
    10x1 @ 255

    Rest is about 60s between each set
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  9. #9
    Registered User shffl's Avatar
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    Cycle 1 Week 1 Press

    Target: 5x135
    Hit: 9x135

    If there is one thing I lost during my cut, it's my pressing strength T_T

    5x2 @ 155

    Bench
    4x2 @ 255

    Feeling strong today on this

    Press

    More pressing
    5x5 @ 135

    Superset Tricep Pushdown & Face Pull
    A couple sets to get the blood flowing

    Have a night session at the gym with some friends today ... what to do but more skawwwt

    History
    Cycle 1 Week 1: 9x135
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  10. #10
    Registered User shffl's Avatar
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    Random Night Session

    Skawttssss

    Don't know how many but pretty much chilled at gym and did a ton of singles @ 315
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  11. #11
    Registered User shffl's Avatar
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    Came down with a slight fever today. Bedridden all day. Moving squat sesh to tomorrow.
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  12. #12
    Registered User shffl's Avatar
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    Bedridden all day yesterday and today it's back to the gym with more squats and press.

    Squats
    1x10 @ 135
    1x5 @ 185
    1x3 @ 225
    1x1 @ 275
    1x1 @ 315
    1x1 @ 335
    2x1 @ 345
    1x1 @ 335
    3x3 @ 315

    Press

    All racks taken (gave my squat rack up so someone could use it) so I had to clean each set up

    5x2 @ 155

    Feeling pretty good and strong today despite recovering from being sick.

    Tomorrow, arms and squats
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  13. #13
    Registered User shffl's Avatar
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    Squat and Arms

    Feeling good today. Upping my baseline to 325 next week.
    Squats
    1x10 @ 135
    1x5 @ 185
    1x3 @ 225
    1x1 @ 275
    1x1 @ 315
    1x1 @ 335
    3x1 @ 345
    1x2 @ 315
    1x3 @ 315

    Alt DB Curl
    4x6 @ 55

    boring ****
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