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  1. #1
    Registered User H3lo's Avatar
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    Getting back into this after 3 years

    Hey fellas,

    I decided to get back into training about 2 months ago after roughly 3,5(ish) years without any form of exercise greater than the occasional set of stairs. I feel old as **** now. Everything hurt like crazy in the first month and during dips it felt like my colarbones were about to fracture. Luckily it got better after a few weeks and apparently muscle memory is a thing.

    So far my training was a mix of "today I feel like doing this.. or maybe that" and self-pity. Much self-pity. At this point I want to get back into a program and posting a journal to keep me on track. So here's where I stand right now after roughly 2 months back into it ( At 86kg bw ) :

    Bench: 6x120kg
    Deads: 12x140kg
    Press: 12x50kg ( I finally got myself a home gym.. but due to the low cellar ceiling I have to do it seated and its still pretty awkward as I'm used to do it standing )
    Dips: 10x50kg

    I've decided to use the 531 boring but big plan again and had the first session today. It has to be noted though that I'm running it only 3 days and dropped the designated squat day until my hips and back are up to it again. For the first month I'll see how the 5x10 squat sets go and then decide how to hit the legs harder.

    -----------------------------

    Now let's get to the interesting part, my first 531 log:

    Deadlift:
    5x 107,5kg
    5x 125kg
    10x 142,5kg (Had some more in the tank, but my head just wasn't into it)

    Squat:
    5x10 x 50kg ( First squats in years, felt good but that's always the case before it starts to hurt )

    Abs:
    2x 1min Crunches
    2x 1min Plank
    2x 1min weird turning sideways while holding weight and angled at 45 degrees exercise I forgot the name of.

    --------------

    So let's see how this goes, hopefully I'll get the numbers back up fast and keep at it... and if you've actually read all this, thanks!
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  2. #2
    Registered User H3lo's Avatar
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    Day 2 was a bit delayed because I've helped a friend move and hadn't much energy to spare after that and work.

    -----------------------------

    Seated Barbell Press:
    5x 40kg
    5x 45kg
    12x 52,5kg

    Benchpress:
    5x10 60kg

    Dumbbell rows:
    5x10 30kg

    --------------

    I've supersetted the bench and rows with 1 minute breaks, worked out good but maybe I should go up to 2 minutes and use more weight instead? Got to increase the weights next time in any case.
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  3. #3
    Registered User H3lo's Avatar
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    After the 5x10 Squat test on day 1 went way better than expected I've decided to run 5/3/1 on 4 days like it was meant to be. I'll start with low weight for the 5/3/1 squat sets though to get used to it again.


    Day 3:

    -----------------------------

    Squats:
    5x 50kg
    5x 57,5kg
    20x 65kg

    Deadlift:
    5x10 70kg

    Abs:
    Weighted ab twists, crunches and planks (Don't count reps here during ab work)

    --------------
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  4. #4
    Registered User H3lo's Avatar
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    Day 4 marks the end of the first week. So far is went way better than expected and even with the designated squat day my back/hips are feeling fine.

    -----------------------------

    Benchpress:
    5x 77,5 kg
    5x 90 kg
    12x 102,5 kg

    Seated Barbell Press:
    5x10 40 kg

    Dumbbell rows:
    5x10 35kg

    --------------

    Supersetted the rows and press with 1~ minute breaks again, works fine.

    This week I did rows two times, next week I'll probably change it up a bit and do dips one day and rows the other. Looking good so far, I'm happy.
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  5. #5
    Registered User H3lo's Avatar
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    Week two, day one:

    -----------------------------

    Deadlift:
    3x 117,5 kg
    3x 132,5 kg
    11x 150kg

    Squat:
    5x10 x 60 kg (Weight is not an issue, it felt a bit twitchy though. Probably because the lower back had a bit of a pump after the deadlift set)

    Abs:
    Crunches & Planks

    --------------

    Good workout, good day.
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  6. #6
    Registered User H3lo's Avatar
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    Week two, day two

    -----------------------------

    Seated Barbell Press:
    3x 42,5 kg
    3x 47,5 kg
    11x 55,5kg (Wobly as hell without back support, hard to push out the last reps like this)

    Benchpress:
    5x10 70kg

    Dumbbell rows:
    5x10 35kg

    --------------

    Increaed the BP weight, worked out fine. Next week I'll increase the rowing weight as well.

    Also supersetted bench and rows again, will keep doing that until the weight starts to tire me out.
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  7. #7
    Registered User H3lo's Avatar
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    Week two, day three

    -----------------------------

    Squats:
    3x 52,5 kg
    3x 60 kg
    20x 70 kg

    Deadlift:
    5x10 90kg

    Abs:
    Crunches, Planks

    --------------

    Good workout, back feels pumped up but nice. I've increased the DL weight a bit and will probably go a bit higher next week.
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  8. #8
    Registered User H3lo's Avatar
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    Week two, day four
    -----------------------------

    Benchpress:
    3x 70 kg
    3x 90 kg
    9x 110 kg
    3x 115 kg
    3x 120 kg
    3x 127,5 kg

    Seated Barbell Press:
    5x10 45 kg

    Dumbbell rows:
    5x10 30kg

    --------------

    Wasn't feeling it today, not at all. But a bad workout is better than not training at all I guess
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  9. #9
    Registered User H3lo's Avatar
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    During the warm-up yesterday my left elbow started to hurt bad so I just did some cardio. The pain is still there (when it's completely extended or completely bend) so I'll probably drop the upper-body days next week. I hope a week of rest heals it up and I'll just do the lower body sessions.
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  10. #10
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    Took a couple days off for the elbow to heal. Last time I had that it took 2 months to get rid of it, so I took the safe road this time.

    Week three, day one

    -----------------------------

    Deadlift:
    5x 130 kg
    3x 142,5 kg
    10x 157,5 kg

    Squat:
    5x10 x 70 kg

    Abs:
    3 Sets Crunches
    3 Sets Ab Twists
    1 Minute Plank

    --------------
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  11. #11
    Registered User H3lo's Avatar
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    Week three, day two
    -----------------------------

    Benchpress:
    5x 90 kg
    3x 102,5 kg
    8x 115 kg
    1x 120 kg
    1x 127,5 kg
    1x 132,5 kg
    1x 140 kg

    Seated Barbell Press:
    5x10 45 kg

    Dumbbell rows:
    5x10 35kg

    --------------

    Elbows felt good again, the week off seems to have been a good idea. But since I'm not getting any younger I've got myself a pair of elbow sleeves. I picked a pair of Rehband 7720's, they fit well and keep the joints nice and warm.
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  12. #12
    Registered User H3lo's Avatar
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    Week three, day three

    -----------------------------

    Squats:
    10x 50 kg
    5x 70 kg
    20x 80 kg

    Deadlift:
    5x10 90kg

    Abs:
    5 Sets Crunches
    3 Sets Ab-Twists

    --------------

    Workout felt good. I was a bit tired today but found a new metal album on spotify (Bärsärkagang - swedish I guess?) that managed to wake me up properly.
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  13. #13
    Registered User H3lo's Avatar
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    Week three, day four

    -----------------------------

    Seated Barbell Press:
    5x 40 kg
    3x 50 kg
    8x 57,5 kg

    Benchpress:
    5x10 75kg

    Dumbbell rows:
    5x10 40kg

    --------------

    Tried something different today and used a wide grip for the barbell press. I was a bit weaker because of that, but I could feel the shoulders better with the wide grip. Besides that, increased BP and Row weight, supersetted them as usual. All is well.
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  14. #14
    Registered User H3lo's Avatar
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    First cycle completed.. yey.

    Cycle Two - Week four - Day one

    -----------------------------

    Deadlift:
    5x 110 kg
    5x 130 kg
    12x 147,5 kg

    Squat:
    5x10 x 80 kg

    Abs:
    5 Sets Crunches
    5 Sets Ab Twists
    1 Minute Plank

    --------------

    Increased the weight for this cycle by 5kg for lower-body and by 2,5kg for upper-body lifts. Also I recalculated proper squat day weights based on the 20x80kg last week, so I'll use slightly higher weights now.

    Edit:
    Skipped the deload week since I had one week off due to the elbow.
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  15. #15
    Registered User H3lo's Avatar
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    531 Cycle Two - Week four - Day two

    -----------------------------

    Benchpress:
    5x 80 kg
    5x 92,5 kg
    12x 105 kg

    Seated Barbell Press:
    5x10 45 kg

    Dumbbell rows:
    5x10 40kg

    --------------

    Was pretty tired today so the rows/press super-sets felt extra hard. Benchpress felt rather easy though.
    Last edited by H3lo; 03-06-2019 at 10:49 AM.
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  16. #16
    Registered User H3lo's Avatar
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    531 Cycle Two - Week four - Day three

    -----------------------------

    Squats:
    3x 80 kg
    3x 90 kg
    12x 102,5 kg

    Deadlift:
    5x10 90kg

    Abs:
    5 Sets Crunches
    5 Sets Ab-Twists
    1 Minute Plank (Squeezing the hell out of my abs)

    --------------

    Training went good. Squats felt great but I'll have to increase the deadlift weight again.
    Last edited by H3lo; 03-10-2019 at 08:34 AM.
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  17. #17
    Registered User H3lo's Avatar
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    531 Cycle Two - Week four - Day four

    -----------------------------

    Seated Barbell Press:
    5x 42,5 kg
    5x 47,5 kg
    13x 55 kg

    Benchpress:
    5x10 80kg

    Dumbbell rows:
    5x10 40kg

    --------------

    Everything went nice and smooth. My only problem right now is that I'd like to increase my rowing weight but my dumbbels can't hold more plates.. so I'll try to find a long-handle-dumbbell(?) online now.
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