moshvr - Tackling 5/3/1 and getting strong(er)!

[moshvr]

Here's the vid from the deadlifts yesterday.



And new page bump

October 21 - 531 Week 5, Day 2

Deadlifts last night ... making good progress with those

Deadlifts
1 x 5 @ 135
1 x 5 @ 170
1 x 3 @ 205
1 x 3 @ 240
1 x 3 @ 275
switch to mixed grip
1 x 5 @ 310
2 more reps on my 3+ session so I'm happy with that .. I'll try to get a video up later

Notes:
Did my accessory stuff of FS's and ab work. I think on this day I'm going to get rid of the front squats and put in some light weight paused back squats ... we'll see how I'm feeling next week.
Night off tonight for cardio and taking the dog out for a big walk, then back at it tomorrow for bench day.
My wife has been running 531 with me this week as well and is really enjoying it

[Anthony21]

I have a strong hate on for fronts

Just get bored pretty quick/easy so I thought I might throw in something different and do squats twice a week

Swapping out a movement cause you're bored of it is a negative in my opinion. Why do you hate front squats? Technically you are squatting twice a week with doing back squats and then front squats.

Plus front squats can potentially correct your GM situation with your back squats.

[moshvr]

I'm just playing with ideas ... I'll see how I'm feeling next week whether I do fronts again or backs

[Woody-5]

Deads looked smooth my man, looks like you could have hit a bunch more reps.

My vote would be for keeping fronts in the mix. Such a benefical lift. Core strength, carryover to back squats, the hnnnnggg factor

[moshvr]

Deads looked smooth my man, looks like you could have hit a bunch more reps.

My vote would be for keeping fronts in the mix. Such a benefical lift. Core strength, carryover to back squats, the hnnnnggg factor

Thanks fella, I definitely had a few more, but I don't like going crazy on those + sets. I also need to track down some more chalk 'cause the sweaty hands are making it harder to hold onto that bar. I had some with me back in Ontario but I don't think it made the move out here

[Anthony21]

I'm just playing with ideas ... I'll see how I'm feeling next week whether I do fronts again or backs

While playing with ideas is fine and all. You haven't really given front squats that much time to see how and if they carryover to your back squats and deadlifts. If it's just cause you're bored I wouldn't switch a movement out for that reason.

If it's in regards to the movement not providing carryover then that is understandable.

[fittofattofit]

Nice looking deads and you had plenty more there. Cool to see the full reset

[moshvr]

Nice looking deads and you had plenty more there. Cool to see the full reset

Thanks Andrew ... I've not done a touch and go set for so long. I think that's really helping as well.

Tonight is my bench day and I'm pumped. This WILL be PR territory for me again even if I hit my 3 reps ... but I'm going for 5 @ 220lb

[moshvr]

October 23 - 531 Week 5, Day 3

Bench day last night ... pretty good success.

Bench Press
1 x 5 @ 95
1 x 5 @ 115
1 x 3 @ 145
1 x 3 @ 170
1 x 3 @ 195 nice and easy ... reps were fast
1 x 4 @ 220 not as easy as I was hoping for, but still went up and it's a PR

Incline HS Press
5 x 15 @ 70lb/side

HS Low Row
5 x 10 @ 90lb/side

Notes:

Apparently Thursday was bench day in Calgary ... when we got there every single bench was taken, and even the benches I've used in the power racks in the past were ALL having the padding worked on ... so I had to use a ****ty bench in the rack and it just didn't feel right.
When we went to do our incline dumbells we ran into the same problem so we figured we'd just run the HS machines for the presses and rows. Nice little change up actually and my chest had a dirty pump by the end of it.

Squats tonight

[fittofattofit]

You've put on some weight there Michael but, geez you've got vicious strong!




Oh .... that's not you!




Srs ... that's great lifting: two wheels a side (metric wheels) for 4 reps

[Woody-5]

Smashed a rep PR on a bench you were uncomfortable with- awesome work!

Great stuff with the HS incline and then rows. Nice to change up the acc a little bit sometimes and throw in some machine work.

What's on deck for the weekend?

[LoveMyInk]

October 23 - 531 Week 5, Day 3

Bench day last night ... pretty good success.

Bench Press
1 x 5 @ 95
1 x 5 @ 115
1 x 3 @ 145
1 x 3 @ 170
1 x 3 @ 195 nice and easy ... reps were fast
1 x 4 @ 220 not as easy as I was hoping for, but still went up and it's a PR

Incline HS Press
5 x 15 @ 70lb/side

HS Low Row
5 x 10 @ 90lb/side

Notes:

Apparently Thursday was bench day in Calgary ... when we got there every single bench was taken, and even the benches I've used in the power racks in the past were ALL having the padding worked on ... so I had to use a ****ty bench in the rack and it just didn't feel right.
When we went to do our incline dumbells we ran into the same problem so we figured we'd just run the HS machines for the presses and rows. Nice little change up actually and my chest had a dirty pump by the end of it.

Squats tonight

the rage that fills my heart when people are on equipment I need

glad you worked it out though

[moshvr]

You've put on some weight there Michael but, geez you've got vicious strong!
Oh .... that's not you!
Srs ... that's great lifting: two wheels a side (metric wheels) for 4 reps

Thanks Andrew! It's been a bit of a dirty bulk

Smashed a rep PR on a bench you were uncomfortable with- awesome work!

Great stuff with the HS incline and then rows. Nice to change up the acc a little bit sometimes and throw in some machine work.

What's on deck for the weekend?

Thanks Woody!
Training wise? Probably not a whole lot other than some cardio. We've got some friends heading down to Calgary and we're going to a Flames game on Saturday night with them ... Playing the Capitals so it should be a decent game. We live like a 30 min walk to the Saddle Dome so we're trying to get to as many games as we can

the rage that fills my heart when people are on equipment I need

glad you worked it out though

Seriously ... I was freaking out. And then got even more mad at the gym that they decided to do a pad replacement on ALL of the same benches at the same time... like wtf.

[moshvr]

Weekend Update

Spent the weekend hanging out with friends that we haven't seen in over a year from the UK ... that was a lot of fun. Got some nice steaks, BBQ'd and headed to a hockey game on Saturday night.

Re-did my 5s week with squats on Saturday morning as well just to make sure everything felt good. It was better than last week and I got 6 reps on my 210lb squat instead of the 5 from last week.

Tonight is OHP and I'll be adding in some more conditioning 'cause ski season is a couple weeks away and I want to be ready this year

[fittofattofit]

Tonight is OHP and I'll be adding in some more conditioning 'cause ski season is a couple weeks away and I want to be ready this year

It sounds like that was a good fun weekend. Good work on the squatting but you're making me feel guilty about conditioning ahead of skiing .... I have really slacked off on my cardio this year

[moshvr]

It sounds like that was a good fun weekend. Good work on the squatting but you're making me feel guilty about conditioning ahead of skiing .... I have really slacked off on my cardio this year

Don't feel bad at all ... I've done nothing to help conditioning in the last 5 months, and I'm hoping to ski in two weeks ... I'd say you should be laughing at me more than anything. I need to get it together. My first day out I'm always complaining about my cardio and then I never do anything about it

[Anthony21]

Glad to hear your squats felt better with the same weight.

[moshvr]

Glad to hear your squats felt better with the same weight.

Yea dude ... I didn't see a whole lot of purpose in increasing the weight if the form was going to break down so I figured a "do over" week would be good.

[DavoBC]

Good call with the squats man!

Where do you usually ski? Been trying to get into ski shape as well..need to ramp up that conditioning.

[moshvr]

Good call with the squats man!

Where do you usually ski? Been trying to get into ski shape as well..need to ramp up that conditioning.

Hey dude. If I don't feel like driving too much I'll just hit up Lake Louise (only about 2 hours from me), but if I'm going on a full day or two day trip I'll head to Fernie BC or Golden for Kicking Horse. They're great mountains. I'm pretty obsessed with Fernie too ... was one of the first places I went when I came out here to visit like 5 years ago and I keep going back. Getting in cardio shape for riding really sucks ... problem is there isn't really anything that can help when you're up in the altitude either.

[howimliving]

I'm hoping to ski in two weeks ...

so jelly

Yea dude ... I didn't see a whole lot of purpose in increasing the weight if the form was going to break down so I figured a "do over" week would be good.

smart thinking and sounds like you got the desired effect. good job man

Bench Press
1 x 4 @ 220 not as easy as I was hoping for, but still went up and it's a PR

congrats on the PR! great work man!

[moshvr]

October 27 - 531 Week 6, Day 1

OHP last night ... not a great one strength wise. But salvaged it with my accessory stuff and cardio.

OHP
1 x 5 @ 55
1 x 5 @ 70
1 x 3 @ 85
1 x 5 @ 105
1 x 3 @ 120
1 x F, F, 1 @ 135
This got super frustrating ... two fails until I finally got it to go. Shoulders didn't want to co-operate.

Tricep Extension (rope)
5 x 15 @ 70lb
Pump was nuts by the end

HS Lat Pull Down
5 x 10/arm @ 2pps

Notes:
Finished that off with 15 mins of HIIT on the treadmill. 30 second sprints, 30 second rests.
Deadlifts tonight ... my favourite day and I've got to nail down 325lb for 1+ ... easy peasy

so jelly
Yea it's pretty amazing ... I didn't think I'd be out so early

smart thinking and sounds like you got the desired effect. good job man
congrats on the PR! great work man!
Cheers man!

[cirion0000]

Seems a bit heavy on the OHP if you are only getting the 1 rep and just barely...

But good on you that you did eventually get it! I do know the feels though, OHP is one of those lifts that I'll go like one or two months with no gains but then the gains come all at once... it's a very weird lift. Very nonlinear gains.

[moshvr]

Seems a bit heavy on the OHP if you are only getting the 1 rep and just barely...

But good on you that you did eventually get it! I do know the feels though, OHP is one of those lifts that I'll go like one or two months with no gains but then the gains come all at once... it's a very weird lift. Very nonlinear gains.

Yea man ... Not sure what the deal was. This whole round of OHP has felt really heavy compared to the first three weeks I ran. Who knows ... I'll see what happens in the next go around.
Thinking I might need some more tricep work in this program to really help out

[Anthony21]

Yea man ... Not sure what the deal was. This whole round of OHP has felt really heavy compared to the first three weeks I ran. Who knows ... I'll see what happens in the next go around.
Thinking I might need some more tricep work in this program to really help out

Could be a matter of not being tight. With OHP I notice that you have to really squeeze your glutes, flex your quads hard and brace hard as well to really get that tightness you need. Also being explosive with your reps and not resting in between reps helps me.

Also keeping your lats tight through out the movement is a good key as well.

[DavoBC]

Hey dude. If I don't feel like driving too much I'll just hit up Lake Louise (only about 2 hours from me), but if I'm going on a full day or two day trip I'll head to Fernie BC or Golden for Kicking Horse. They're great mountains. I'm pretty obsessed with Fernie too ... was one of the first places I went when I came out here to visit like 5 years ago and I keep going back. Getting in cardio shape for riding really sucks ... problem is there isn't really anything that can help when you're up in the altitude either.

Never skied Fernie but kicking horse is amazing! Looking forward to a great winter this year!

[moshvr]

Could be a matter of not being tight. With OHP I notice that you have to really squeeze your glutes, flex your quads hard and brace hard as well to really get that tightness you need. Also being explosive with your reps and not resting in between reps helps me.

Yea ... I'll give that all a try as well!

Never skied Fernie but kicking horse is amazing! Looking forward to a great winter this year!

Fernie is a pretty big drive from Vancouver ... I was actually just talking about that in another log. Makes more sense to fly to Cranbrook and then hop over to Fernie.
I can't wait for this season. My wife is really getting annoyed with my daily updates of the hills

[cirion0000]

Could be a matter of not being tight. With OHP I notice that you have to really squeeze your glutes, flex your quads hard and brace hard as well to really get that tightness you need. Also being explosive with your reps and not resting in between reps helps me.

Also keeping your lats tight through out the movement is a good key as well.

This is true, not to mention if you let your glutes go loose you can injure your back. When I got my recent best PR on ohp I had my glutes tight for all but the last rep, and it broke down on the last rep as such.

[moshvr]

October 28 - 531 Week 6, Day 2

It was deadlift day yesterday and I rocked it

Deadlifts
1 x 5 @ 140
1 x 5 @ 175
1 x 3 @ 225
1 x 5 @ 265
1 x 3 @ 300
1 x 3 @ 335
Super happy with the 335 ... since I've started training at this gym I haven't gone anything over 3 plates. Getting 3 reps on my 1+ set is pretty sweet too

Notes:
Accessory work was abs and hack squats ... did 5 sets of 15 with 1pps on the hacks. They were nice and slow reps really focusing on MMC.

Day off tonight to run some errands and such. Back at it tomorrow with some benchpress.

I'll have a video up soon of the deads from last night too ... it's just uploading

[moshvr]

And the video from yesterday