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Type: Posts; User: giosach

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    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 3

    Bench Press: 3x50 (kg) + 3x57.5 (kg) + 8x65 (kg) + 5x5 FSL
    Kroc Rows: 5x10x16 (kg)
    Incline DB Press: 5x24 (kg) + 6x22 (kg) + 8x20...
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    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 2

    Sumo Deadlift: 3x62.5 + 3x72.5 + 6x80 + 5x5 FSL
    Lunges (Dumbbells, Stationary, Long step): 5x10x10 (kg)
    Goblet Squat (Wide Stance):...
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    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 1

    Overhead Press: 3x27.5 (kg) + 3x32.5 (kg) + 8x37.5 (kg) + 5x5 FSL
    Lat PullDowns: 5x70 (kg) + 6x65 (kg) + 8x55 (kg) + 10x50 (kg) +...
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    2,101

    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 1, Day 4

    Squat: 5x57.5 (kg) + 5x67.5 (kg) + 8x75 (kg) + 5x5 FSL
    Rack Pulls: 8x50 (kg) + 8x60 (kg) + 8x70 (kg) + 2x8x80 (kg)
    Pull-Throughs:...
  • Poll: Exactly this.

    Exactly this.
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    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 1, Day 3


    Bench Press: 5x47.5 (kg) + 5x55 (kg) + 8x62.5 (kg) + 5x5 FSL
    Kroc Rows: 5x12x14 (kg)
    Incline DB Press: 5x22 (kg) + 6x20 (kg) + 8x18...
  • Replies
    32
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    2,101

    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 1, Day 2


    Sumo Deadlift: 5x57.5 (kg) + 5x67,5 (kg) +6x75 (kg) +5x5 FSL
    Lunges (Dumbbells, Stationary, Long step): 5x10x8 (kg)
    Goblet Squat...
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    32
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    2,101

    531 Periodization Bible by Dave Tate, Cycle 1,...

    531 Periodization Bible by Dave Tate, Cycle 1, Week 1, Day 1

    Overhead Press: 5x25 (kg) + 5x30 (kg) + 8x35 (kg) + 5xXx25 (kg)
    Lat PullDowns: 5x65 (kg) + 6x60 (kg) + 8x50 (kg) + 10x45 (kg) + 12x35...
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    What joewattie said above is pretty accurate....

    What joewattie said above is pretty accurate. Just to add my two cents, make sure you learn proper form for the basic compound exercises and also read as much as you can about nutrition so you can...
  • Hey bud. Even though I'm new to the forum I...

    Hey bud. Even though I'm new to the forum I really enjoy reading your journal, this amount of detail is amazing. Can't wait to see the end result of the cut and the way you'll structure your bulk...
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    Gym Squat: 3x8 65 (kg) Bench Press: 3x8 55...

    Gym

    Squat: 3x8 65 (kg)
    Bench Press: 3x8 55 (kg)
    Bent-Over Row: 2x8 40 (kg)
    Kroc Rows: 1x8 14 (kg) + 1x8 18 (kg)
    Pull-Throughs: Experimental Sets
    Step-Ups: Experimental Sets
    Hyperextensions +...
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    531 question and specifications

    Hi all,

    So after searching for programs, I purchased 531 2nd edition. The variations that I'm highly interested in are the Periodization Bible and the one that has you work with a big assistance...
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    Boxed yesterday and the day before. Today: Gym...

    Boxed yesterday and the day before. Today:

    Gym

    Squat: 3x5 85 (kg) + 2x8 65 (kg)
    Bench Press: 3x5 65 (kg) + 2x8 50 (kg)
    T-Bar Row: 3x5 45 (kg) + 2x8 40 (kg)
    Arms Superset: Triceps...
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    Congrats for becoming a dad! coachcalande's...

    Congrats for becoming a dad!

    coachcalande's response above is certainly something you should consider.

    Also, depending on your level, think about Full Body routines. Relatively quick and...
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    Gym Squat: 4x5 70/75/80/85 (kg) + 2x3 90/95...

    Gym

    Squat: 4x5 70/75/80/85 (kg) + 2x3 90/95 (kg) + 1x1 100 (kg) + 3x12 50(kg)
    Dumbbell RDL: 3x10 10 (kg)
    Smith Machine Standing Calf Raises: 3x15 30 (kg), Super slow execution
    Superset:...
  • Given the picture, I'd go for bulking. Not...

    Given the picture, I'd go for bulking. Not anything crazy, just a slight caloric surplus. Your body has the potential to add quality weight without putting on too much fat.

    As for the routine, and...
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    Gym Bench Press: 3x5 55/60/65 (kg) + 2x10...

    Gym

    Bench Press: 3x5 55/60/65 (kg) + 2x10 50(kg)
    Bent-Over Row: 3x5 50/55/60 (kg) + 2x10 45 (kg)
    Incline DB Press: 4x6/8/10/12 20/18/16/14 (kg)
    Lat PullDown: 4x6/8/10/12 55/50/45/35...
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    Currently I'm not running anything specific mate....

    Currently I'm not running anything specific mate. Just testing stuff. However 531 full body is something I'm seriously considering as I'll start with a fixed program soon.
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    Gym Squat: 3x5 65/75/85 (kg) + 5x5 FSL Bench...

    Gym

    Squat: 3x5 65/75/85 (kg) + 5x5 FSL
    Bench Press: 3x5 50/60/70 (kg) + 5x5 FSL
    Bent-Over Row: 3x5 35/45/55 (kg) + 5x5 FSL
    Delts Superset: Seated Lateral Raises/Seated Dumbbell Press 2x12 6/10...
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    Gym Boxing: 10 minutes warm up, 1h heavy bag...

    Gym

    Boxing: 10 minutes warm up, 1h heavy bag work, 10 minutes abs, 10 minutes stretching

    Food

    Breakfast: 2 protein bars, 1 glass low fat milk, neat coffee
    Lunch+Pre-Workout: Ground veal...
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