Gonna try out the 531 workout. Friend bought me the ebook and i just got my protein. Was trying to figure out bench max which was 195 when i last checked a few months ago. Now 215 maybe more. Hit 215 decently easy and it was my 5th set. Unfortunately no vids but i am dammm happy about it. Havent been having any decent gains in the past months. Reps til im out.
EDIT 1.1k reps lol WHOOPS
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Results 1 to 22 of 22
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05-03-2012, 10:43 PM #1Registered User
- Join Date: Nov 2009
- Age: 32
- Posts: 432
- Rep Power: 1341
New Bench PR. Reps (1.5k) also new routine
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05-03-2012, 10:50 PM #2Lou Minati
- Join Date: Sep 2010
- Location: San Jose, California, United States
- Age: 30
- Posts: 389
- Rep Power: 234
Been thinking about running 5/3/1..let me know how it goes.
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05-03-2012, 10:51 PM #3Strength
- Join Date: Oct 2011
- Age: 27
- Posts: 11,311
- Rep Power: 2288
nice bro, i just got 205x2 today after being stuck at 205 forever.
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05-03-2012, 11:09 PM #4Registered User
- Join Date: May 2012
- Posts: 252
- Rep Power: 172
good luck bro
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05-03-2012, 11:12 PM #5Registered User
- Join Date: Apr 2012
- Location: London, England, United Kingdom (Great Britain)
- Age: 26
- Posts: 1,931
- Rep Power: 1306
Sweet what were you benching at my age
Bench: 255lbs (115kg)
Squat: 320lbs (145kg)
Deadlift: 430lbs (195kg)
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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05-03-2012, 11:23 PM #6Registered User
- Join Date: Nov 2009
- Age: 32
- Posts: 432
- Rep Power: 1341
just the bar lol. I didn't start lifting til i was 17. (freshman year in college.)Originally Posted by thenewguy23
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05-03-2012, 11:45 PM #7Banned
- Join Date: Jan 2012
- Age: 31
- Posts: 3,517
- Rep Power: 0
Good job
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05-04-2012, 12:12 AM #8Registered User
- Join Date: Sep 2011
- Age: 32
- Posts: 3,863
- Rep Power: 4890
Good job man 2 plates is right around the corner. In4rapes
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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05-04-2012, 02:37 AM #9Registered User
- Join Date: Mar 2011
- Age: 28
- Posts: 2,973
- Rep Power: 373
Gj man, I'll tell you this, weighted dips, heavy military press, chains, plyo pushups, (this is gonna sound weird but) even heavy incline with chains helps too, all of these will help up your benc by alot
Best lifts: 165kg Squat / 142kg Bench / 220kg Deadlift / @ 83kg Weight Class
Current BW: 176.9
Goal BW: Around 166-168
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05-04-2012, 03:58 AM #10GoonSquad
- Join Date: Feb 2012
- Age: 29
- Posts: 579
- Rep Power: 508
Sweet! I hit 225 a few weeks back
kerp it going!
Repping back.
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05-04-2012, 04:10 AM #11
Nice bro, just hit 225x3. Two plates almost there
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05-04-2012, 08:07 AM #12Registered User
- Join Date: Nov 2009
- Age: 32
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yea been doing weighted dips and military press but i never tried any lifts with chains. Sounds intense. On recharge guys. Ill get you guys later.Originally Posted by wrestler271
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05-04-2012, 08:16 AM #13-||||||||-------||||||||-
- Join Date: Mar 2011
- Location: Austinville, Virginia, United States
- Posts: 1,424
- Rep Power: 434
In my fitness class, we do 531. I think it works well. The first set of five always tends to wear me out though. if it does, then either lower the weight, or do 331.
"One major thing that stands in-between you and the fulfillment of your dream is the willingness to start, the courage to move ahead, and the faith to finish"
Current BW: 187lb
Goal BW: 190-200lb
Three years in the making!
Start/Current/Goal
Bench:95/320/(300 2sec pause)/340
Squat:135/330/400(Leg Injury)
DL:225/340/450
Clean:70/185/225
Total:455/990/1190
I return reps!
Instagram /////
Jdwhite93
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05-04-2012, 09:54 AM #14Banned
- Join Date: Mar 2011
- Location: United States
- Age: 29
- Posts: 2,600
- Rep Power: 0
Lol I thought you said 531 bench for reps
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05-04-2012, 02:08 PM #15Registered User
- Join Date: Nov 2009
- Age: 32
- Posts: 432
- Rep Power: 1341
Yea, my friend told me to start almost 5% lower than what it asks for if it starts feeling like too much. Will see what it's like.Originally Posted by NitroStigs
That would be a dream come true 8)Originally Posted by Martynator
hate waiting on recharge. just to remind myself. Krazy i gotta get you.
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05-04-2012, 04:24 PM #16Banned
- Join Date: Oct 2011
- Location: Florida, United States
- Posts: 2,610
- Rep Power: 0
nice bro!
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05-04-2012, 04:36 PM #17Strong just got Stronger
- Join Date: Feb 2008
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 19,202
- Rep Power: 7978
Well done on the bench PR.
You could do 5/3/1, or you could do madcows 5x5 and make faster progress.
with a 215lb @ 160lb you can make faster progress than 5lbs a month.Powerlifter at PTC Performance Training Centre
661 squat, 385 bench, 705 deadlift, 1752lb total.
http://www.youtube.com/watch?v=AVx1ANJc7lc
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05-04-2012, 04:39 PM #18Registered User
- Join Date: Jul 2011
- Location: United States
- Age: 30
- Posts: 402
- Rep Power: 218
good job bro!! i will try the 5/3/1 as well i need my bench to go up, something ive been having a problem with for the past month.
Bench: 205 x1
Squat: 315 x 1
Deadlift: 420 x 1
Powerclean: 240 x 1
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05-04-2012, 05:01 PM #19Registered User
- Join Date: Jul 2010
- Posts: 1,766
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Nice PR bro, but I wouldn't switch to 5/3/1 yet because it is a very slow progressing program. You could easily progress faster with something like madcows.
You can't force knowledge into a dumbass any more than you can force sight into a blind man.
When the world breaks your legs you go and beat it with your crutch.
"The question isn't who is going to let me; it's who is going to stop me." -Ayn Rand
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05-04-2012, 05:09 PM #20I'll be back
- Join Date: Aug 2009
- Location: Belgium
- Posts: 7,352
- Rep Power: 6340
Do atleast 5 cycles of 5/3/1Originally Posted by IDKanything
Gonna try out the 531 workout. Friend bought me the ebook and i just got my protein. Was trying to figure out bench max which was 195 when i last checked a few months ago. Now 215 maybe more. Hit 215 decently easy and it was my 5th set. Unfortunately no vids but i am dammm happy about it. Havent been having any decent gains in the past months. Reps til im out.
EDIT 1.1k reps lol WHOOPS
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05-04-2012, 08:19 PM #21Registered User
- Join Date: Oct 2010
- Location: Perth, WA, Australia
- Age: 29
- Posts: 969
- Rep Power: 502
215lb isn't that much, you could try other programs before 5/3/1 which would give you faster progress.
5x5 or madcows would give you faster progress.Compete in Powerlifting, not bodybuilding.
http://www.youtube.com/user/zipl3r
527.5kg/1163lb total at 81kg/179lb as Sub-Junior at IPF competition 7th Dec 2012.
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05-04-2012, 08:41 PM #22Registered User
- Join Date: Nov 2010
- Age: 34
- Posts: 138
- Rep Power: 173
Grats man. I hit 205 about 8 weeks ago, and its only been increasing like crazy. once you hit 2 plates you'll be ecstatic
Bench - 275/275
Squat - 330/400
deadlift - 365/500
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