Good luck in your next training cycle, you are killing it in here.
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Thread: Colobb: This pain is an illusion
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08-05-2013, 06:04 PM #811
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08-05-2013, 06:28 PM #812
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08-06-2013, 11:36 AM #813
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 OH Press
OH Press:
90X5
100X5
115X5
Weighted Pullups:
bw+25X5X4 sets
Bench Press:
135X10X3 sets
KB Cleans:
50X5X2 sets
70X5
Stone Shouldering:
75X8X4 sets
Went home and did a couple of hill sprints with my dog just for the fuk of it. Off tomorrow with some mobility and swimming or rowing.PL: 400/280/475
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08-08-2013, 01:10 PM #814
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08-09-2013, 11:12 AM #815
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 bench
Bench Press:
155X5
175X5
200X6
Pendlay Rows:
130X10X4 sets
OH Press:
65X10X4 sets
*Arms
Pretty beat today, hit a +1 on my prescribed numbers, got assistance work in and called it a day. That might be my favorite part about Wendler 531 is that if you are feeling off you can do the bare minimum and still continue to make progress. Off to our cabin tonight, going to do dat der hill sprints at 9,000 feet tomorrow. Back at it Monday.PL: 400/280/475
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08-12-2013, 06:52 AM #816
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08-12-2013, 12:24 PM #817
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08-12-2013, 12:27 PM #818
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08-13-2013, 08:19 PM #819
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08-15-2013, 12:02 PM #820
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 Squats
Squats:
250X3
275X3
300X6.. good stuff
Deadlifts:
205X10X5 sets
sit-ups:
10X5 sets
GPP:
100 20lbs slam ball slams
Busted this one out early this morning. Feeling good about my training and nutrition. My next planned meet is November 2nd, the NASA Colorado Regionals. Should be a fun meet, and as long as my total improves I will be satisfied. Bench tomorrow.PL: 400/280/475
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08-16-2013, 12:06 PM #821
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08-19-2013, 12:32 PM #822
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 Deads
Deadlift:
315X5
345X3
380X6... not bad
Pause Squats:
225X5X3 sets
RDL's:
135X10X3 sets
*abs
GPP:
Tabata battle ropes
Trying out the pause squat/bench variation in the Beyond 531 book. Looking forward to the rest of the 531 week, upping everything but the overhead press by 10 and skipping the de-load for this first round. Press day tomorrow.PL: 400/280/475
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08-20-2013, 01:32 PM #823
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08-20-2013, 02:11 PM #824
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08-20-2013, 05:55 PM #825
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08-22-2013, 12:46 PM #826
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08-26-2013, 06:47 PM #827
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08-27-2013, 06:38 PM #828
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08-29-2013, 12:02 PM #829
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08-30-2013, 04:36 PM #830
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 Bench
Bench Press:
155X5
180X5
205X7
OH Press:
75X10X5 sets
Chins/Pullups:
bwX50
*arms/delts high reps
Conditioning:
heavy rope slamsX50
I got my bodyfat measured today at 10.8%. Not too bad for maintaining 197lbs and gaining a little strength in the process. I want to dip a little below 10% and maintain that. Hill sprints tomorrow... fuk yeahPL: 400/280/475
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09-02-2013, 02:03 PM #831
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09-03-2013, 01:29 PM #832
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 OH Press
OH Press:
100X3
115X3
125X6.... fuu oh press
Pause Bench Press:
175X5X3 sets
Pendlay Rows:
135X10X3 sets
*Arms & Delts
Conditioning:
I had BBQ instead.... suck it
1200 or bust by November 2nd.
Finally got around to uploading my last meet vids, no bench... cause it sucked:
Last edited by coloBB; 09-03-2013 at 01:35 PM.
PL: 400/280/475
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09-05-2013, 06:43 PM #833
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09-06-2013, 11:33 AM #834
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09-10-2013, 05:54 PM #835
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09-13-2013, 04:15 AM #836
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09-13-2013, 05:06 PM #837
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09-17-2013, 04:01 AM #838
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3783
531 Deads (deload)
Deadlifts:
205X5
225X5
255X5
Front Squats:
135X10X3 sets
RDL:
155X10X3 sets
GPP:
skipped it since I worked my ass off setting up my gym.
I am now a proud owner of a home gym. Pretty cool set up in my garage. Rubber stall mats, plenty of steel weights, a power tower (pullups/dips), a squat rack from Rouge Fitness, slam balls, kettlebells, and a new bench. Got most of this stuff pretty cheap, spent a good amount on the rack though. All I need now is some bumpers, some heavier kettlebells, resistance bands, a nice bar, and some plyo boxes. OH deload today.PL: 400/280/475
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09-18-2013, 06:05 PM #839
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