531: One Year Plan

[shffl]

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

[shffl]

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.

[shffl]

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.

[shffl]

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

[showmestate08]

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?

[shffl]

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

[shffl]

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

[shffl]

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

[shffl]

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

[shffl]

Random Night Session

Skawttssss

Don't know how many but pretty much chilled at gym and did a ton of singles @ 315

[shffl]

Came down with a slight fever today. Bedridden all day. Moving squat sesh to tomorrow.

[shffl]

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

[shffl]

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 ****