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  1. #151
    Because Kaz NorthStrong's Avatar
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    531 C4W2 Bench

    Warm up, band work + chins, pushups, lots of stuff.
    Plyo Pushups 3x2
    Bench 145x3, 170x3, 190x7 PR
    Floor Press 4x5 - 135
    DB Incline 3x10 - 50s PR
    Pullups - 75 total
    Face Pulls 5x15 - 50
    Band Pushdown 3x12 (purple band)
    s/s
    DB Curls 3x12 - 20s

    Great session today. Was running off of very little sleep compared to normal so I popped a caffeine pill and felt alright. That is an all time PR E1RM for me on the bench! The first set was ****, and slow, if you can believe it lol, at 145. Then the 170 flew up and so did the 190x7! Floor pressing was interesting. Definitely slow off the bottom portion of it. 135 was not heavy enough for me, so I will up it to probably 155 for the next while. I think it'll help me.

    Incline DBs were good, got a decent squeeze in the muscles, and they went up with good speed. Doing these palms facing each other, really hits the lower triceps I find, the part that Louie Simmons is always talking about, like the thickness near the elbow thing.

    The rest of the assistance was cool, just went through them, and worked the muscles. Did bands on the pushdowns today and I will do these from now on as I get a far better triceps workout out of it, by having the increasing tension with the leverages improving. I also go light on the DB curls for the sake of not being an idiot swinging around DBS. Upped the frequency of direct bicep / tricep work to 2x/week, in hopes of me actually getting a bit of arm development over the next while. They're fairly pathetic as is.

    Anyway that's all for today, very happy with how it went. Resting tomorrow and then I will crush some deadlifts on Thursday and get them out of that rut!

    Originally Posted by trancebreak View Post
    Damn bro, 285x7, I wouldn't be able to do that without getting full of lactic acid and passing out from being out of breathe hahaha. 5/3/1 rep out sets are definitely very humbling. I'm quite jealous actually, when I was at my last cycle of 5/3/1 before switching programs I was only at 308x4... you'll be smashing that in a few cycles
    Haha the top sets are definitely hard but that's where you make the progress! I've always done sports and kept up with conditioning so the higher reps really don't kill me the way that they do for some other people just because I'm used to that kinda foolishness. Thanks.
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  2. #152
    Registered User budreiser2's Avatar
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    big arms=big benches
    what was your bench max when you started 5/3/1?
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  3. #153
    Eric SumPersonGuy's Avatar
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    Subbed!

    We're about the same age and weight, and about the same strength levels. There may be battles/races in the future :P
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  4. #154
    Because Kaz NorthStrong's Avatar
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    Originally Posted by budreiser2 View Post
    big arms=big benches
    what was your bench max when you started 5/3/1?
    Yep, that's why I am focusing on them for the next while. Bench max was 210, estimated from a set of 195x3.

    Originally Posted by SumPersonGuy View Post
    Subbed!

    We're about the same age and weight, and about the same strength levels. There may be battles/races in the future :P
    Thanks man, sounds good, looking forward to it. Should probably avoid racing you on the bench though haha I just subbed to your log and it's way ahead of mine!
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  5. #155
    1500 raw will be wrecked baxtej44's Avatar
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    jealous of the pullups... maybe in a few months i'll be able to crank out more than 1 or 2 if i keep up on back work lol.
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  6. #156
    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    jealous of the pullups... maybe in a few months i'll be able to crank out more than 1 or 2 if i keep up on back work lol.
    The main thing with pullups and bodyweight things I find is to just do whatever you can, very frequently. Like multiple times throughout each day.
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  7. #157
    1500 raw will be wrecked baxtej44's Avatar
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    i should just start doing a bunch of singles or 1.5's or doubles every time i lift.
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  8. #158
    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    i should just start doing a bunch of singles or 1.5's or doubles every time i lift.
    For sure, and do them between sets of things, just accumulate a bunch of volume that way!
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  9. #159
    Eric SumPersonGuy's Avatar
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    Originally Posted by NorthStrong View Post
    Yep, that's why I am focusing on them for the next while. Bench max was 210, estimated from a set of 195x3.



    Thanks man, sounds good, looking forward to it. Should probably avoid racing you on the bench though haha I just subbed to your log and it's way ahead of mine!
    My bench is the only thing I've been able to train with even a remote amount of consistency

    It's higher than my squat right now...feelsbadman.jpg
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  10. #160
    Always eating DavoBC's Avatar
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    Nice bench PR! And definitely liking those pull-ups
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  11. #161
    Because Kaz NorthStrong's Avatar
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    Originally Posted by SumPersonGuy View Post
    My bench is the only thing I've been able to train with even a remote amount of consistency

    It's higher than my squat right now...feelsbadman.jpg
    Oh ****, well, I might have a shot at some races on the total or squat lol. What's your deadlift looking like?

    Originally Posted by DavoBC View Post
    Nice bench PR! And definitely liking those pull-ups
    Thanks bro, and yeah for sure chins are great. I've just been doing 5 more per workout each cycle.
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  12. #162
    Eric SumPersonGuy's Avatar
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    Originally Posted by NorthStrong View Post
    Oh ****, well, I might have a shot at some races on the total or squat lol. What's your deadlift looking like?
    Recently I pulled 345x5, but I'm resetting a bit due to me starting Madcow

    I've pulled 370 for a single, but that was a while back

    Our total is probably pretty close overall, right now I'm probably in the neighborhood of 250/260/360=870. If I can hit 1000 or even close to it by the end of the year I would be ecstatic about that progress.
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  13. #163
    Because Kaz NorthStrong's Avatar
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    Originally Posted by SumPersonGuy View Post
    Recently I pulled 345x5, but I'm resetting a bit due to me starting Madcow

    I've pulled 370 for a single, but that was a while back

    Our total is probably pretty close overall, right now I'm probably in the neighborhood of 250/260/360=870. If I can hit 1000 or even close to it by the end of the year I would be ecstatic about that progress.
    Right on. My best DLs have been 315x4 (going for 7 tomorrow) and 325x3. My total as of now would probably look like 350/230/350.

    By end of the year, you mean the end of 2013, and not 1 year from now, I am assuming?
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  14. #164
    Eric SumPersonGuy's Avatar
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    Originally Posted by NorthStrong View Post
    Right on. My best DLs have been 315x4 (going for 7 tomorrow) and 325x3. My total as of now would probably look like 350/230/350.

    By end of the year, you mean the end of 2013, and not 1 year from now, I am assuming?
    Yeah, by the end of 2013. At the beginning of the year I set some pretty huge goals, and failed at those miserably due to me being stupid and training through injuries and making them worse instead of letting them heal, so I'm setting more conservative goals for the end of the year now.

    I'd really be happy with 275/275/385 which is *opens calculator* 935. If I hit anything higher than those numbers I'd be very happy. Hopefully because my squat is so terrible it'll also progress quickly.
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  15. #165
    IPF4LYFE arian11's Avatar
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  16. #166
    Because Kaz NorthStrong's Avatar
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    Originally Posted by SumPersonGuy View Post
    Yeah, by the end of 2013. At the beginning of the year I set some pretty huge goals, and failed at those miserably due to me being stupid and training through injuries and making them worse instead of letting them heal, so I'm setting more conservative goals for the end of the year now.

    I'd really be happy with 275/275/385 which is *opens calculator* 935. If I hit anything higher than those numbers I'd be very happy. Hopefully because my squat is so terrible it'll also progress quickly.
    I think it should, madcow works well for a lot of peoples squats I think.

    Originally Posted by arian11 View Post
    You so strong
    Haha really eh, sub-1000 unofficial total LOL.
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  17. #167
    Registered User trancebreak's Avatar
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    Am i predicting a madcow run in the near distant future or should i not get my hopes up? Hehe
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  18. #168
    Because Kaz NorthStrong's Avatar
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    Originally Posted by trancebreak View Post
    Am i predicting a madcow run in the near distant future or should i not get my hopes up? Hehe
    Lol, nah I have committed myself to a year minimum on 5/3/1.
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    1500 raw will be wrecked baxtej44's Avatar
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    Originally Posted by NorthStrong View Post
    Lol, nah I have committed myself to a year minimum on 5/3/1.
    should probably put potential end date in your sig so you see it everytime you post so you don't change lol. unless you know you won't. a year with 5/3/1 should get you great gains
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  20. #170
    Registered User budreiser2's Avatar
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    Originally Posted by NorthStrong View Post
    Lol, nah I have committed myself to a year minimum on 5/3/1.
    I really wish I could do this.
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    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    should probably put potential end date in your sig so you see it everytime you post so you don't change lol. unless you know you won't. a year with 5/3/1 should get you great gains
    Nah I'm confident I won't change from this for at least a year. Probably will stick to it for longer if I am still seeing gains (which I will be). It's a great program to build a base with I think.

    Originally Posted by budreiser2 View Post
    I really wish I could do this.
    You can haha! I have enough ways to play with the template to keep me satisfied for at least 1 year, if not 2-3.
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  22. #172
    Registered User budreiser2's Avatar
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    I've been thinking about ways I can play around with it. I just like benching 3-4 times a week too much to give it up.
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  23. #173
    Because Kaz NorthStrong's Avatar
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    Originally Posted by budreiser2 View Post
    I've been thinking about ways I can play around with it. I just like benching 3-4 times a week too much to give it up.
    I just hate benching too much to do it more. LOL.
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  24. #174
    cheeky & annoying izzygrant's Avatar
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    with Beyond 5/3/1, everything is now 531. everyone on this site is running 531. you could probably set up something that looks exactly like madcows with 531.

    i'm mostly kidding, it's a good program. i just find it amusing that you can now run 7-day a week programming based on prilepin's table and it's "531".
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    Because Kaz NorthStrong's Avatar
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    Originally Posted by izzygrant View Post
    with Beyond 5/3/1, everything is now 531. everyone on this site is running 531. you could probably set up something that looks exactly like madcows with 531.

    i'm mostly kidding, it's a good program. i just find it amusing that you can now run 7-day a week programming based on prilepin's table and it's "531".
    Yeah aha I hear you, I meant moreso with changing the assistance, and maybe even changing the program in a way that I thought of myself that I have never seen anyone do....I am planning on doing it after my meet in June so stay tuned for that! And just like how I did the 5 set version for a while, I can do that, 3 sets, 3 and a backoff, 2x a week frequency, etc. All 5/3/1 programming means to me is to do the 5/3/1 layout, or close to it, on the main lifts.

    I want to try the 3 month boring but big at some point, and I have other ideas on how to do that selectively for certain lifts for 3-5 cycles yada yada.
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  26. #176
    Kfme psychodiver9's Avatar
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    I feel like I'm the only one who didn't like 5/3/1
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    Because Kaz NorthStrong's Avatar
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    531 C4W2 Deadlift

    Agile 8
    Knee - Broad Jump 2x1
    Deadlift 245x3, 280x3, 315x4 (PR Tie...)
    Rack Pull 3x5 - 225
    Front Squat 3x5 - 155
    GHR 3x6
    s/s
    Hanging Leg Raise 3x6

    Mehh, today was OK. Better than the last few deadlift days, that's for sure. I improved my form a bit on the pull by pulling the slack out of the bar and getting tensioon on my hamstrings correctly for the first time ever. I think my lack of hamstring flexibility is hurting my deadlift too so I am working on that constantly. I got a little bit rounded over I think, but not too badly. I have decided to reset my deadlift as of next session. Although I have not missed any reps with it, it is feeling uncomfortably heavy and my form is being sacrificed which is not good news. I'm only pulling around 315 anyway so it's not like I'm impressing anyone, and injuring myself on such light weight is pointless, I want to be in this game for 30 years, and if that is to happen, I can't go ahead and **** myself up during my first year. This is the right move for me.

    The rack pulls were alright, not quite as brutal as last time, although the first set was since I did a snatch grip on it, wanted to really die. Fronts were easy. GHR gave me cramps as always and the hanging leg raises were nice as usual to decompress my back after compressing it with 3 "heavy" exercises.

    Stretched for a while after.

    Anyway so that's that. Luckily though, I am still so far away from my meet it I have plenty of time to build my deadlift up, properly, and pull something that I can be proud of at the meet, without getting injured...it's a shame for me to have to reset so early but it is what it is.

    Originally Posted by psychodiver9 View Post
    I feel like I'm the only one who didn't like 5/3/1
    I'm liking it, for everything but my deadlift. I think that's my fault for not being strong enough and good enough at the form.

    I will try to get a video of my form up on here so you guys can rip it apart, but I'm not sure if I am allowed to record in the gym.
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  28. #178
    Registered User budreiser2's Avatar
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    i just set my phone on the ground to record. I have no idea if I'm allowed to lolol
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  29. #179
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    Originally Posted by izzygrant View Post
    with Beyond 5/3/1, everything is now 531. everyone on this site is running 531. you could probably set up something that looks exactly like madcows with 531.

    i'm mostly kidding, it's a good program. i just find it amusing that you can now run 7-day a week programming based on prilepin's table and it's "531".
    you seem angry lol. I kid.

    and madcow 5/3/1 setup

    Day 1
    Squat 65/75/85 5's
    Bench Press 65/75/85 5's
    BB Row or Power Clean 65/75/85 5s

    Situps & Hypers

    Day 2
    Squat 50/60/70 5's or 3's or front squat 60/70/80 3's
    Press 5/3/1
    Deadlift 5/3/1
    situps

    Day 3
    Squat 5/3/1 + back off
    Bench 5/3/1 + back off
    Rows whatever you want 5/3/1 75/85/95 or power cleans 5/3/1 + back off
    Dips 3x5-8
    Curls 3x5-8
    Triceps 3x5-8

    you could also do one of the 5/3/1 lifts on day 1. to break up too many heavy movements on 1 day.

    But boom simple madcow-esque 5/3/1 setup.

    Which is actually what I am doing right now thanks to my damn wrist.

    or follow a 5/3/1 full body template. the power clean template in beyond 5/3/1 s pretty awesome.

    and even though the "advanced" program is based off prilepins chart the concept behind it is based in advanced programming moving from volume into higher intensity. just within the course of the month vs 2-3.

    thread hijack over.

    workouts looking solid.
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    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    workouts looking solid.
    Thanks man, they've been hard work with the new assistance template but I'm still recovering and getting stronger. On everything but the deadlift that is.

    4 cycles in, my deadlift is down 1lb. Kinda discouraging and I am not sure why this has happened. Perhaps it is the change in gyms / barbells, but mostly it is because I am not strong. I did start the routine with a true 90% for the training max on all lifts. However, it started off well, on the same pace as my bench and squat, but wasn't able to continue that moderate pace after cycle 1.

    I have decided that the priorities on my deadlift are #1 - technique, #2 - back + glute strength.

    Not sure if I will try to incorporate hip thrusts in my routine.

    Kinda strange that my squat numbers are now higher than my deadlift numbers.

    I'm welcoming any suggestions that any of you might have for me. I think it will be as simple as just resetting and getting some momentum going, but I'd like to hear some thoughts on this.
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