Sumo DL
135x10,10
225x5
285x5
345x5
385x5,5,5,5,5
Pause bench
95x10
135x5
185x3
225x1
245x4
Dumbbell row
85x5,6,7
105x5, 15
Dumbell Incline Bench
85x8,7
Face pull 2 sets
Notes
Much needed lighter Deadlift session today. My glutes have been sore for the last 2 weeks.
Bench.. I feel pretty good about getting 4 here. I'll look to try and get 5 next week.
I tend to follow programs with decent mobile apps. Going to give nsuns 4 day a try after I'm done with this leader/anchor block around mid-end November.
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Thread: Millz 531 log
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10-09-2019, 12:22 PM #121Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-12-2019, 04:01 PM #122
Squat
135x8
185x5
225x5
255x3
285x5,5,5,5,5
OHP
95x5
115 5
135x1
150x6
Neutral chin
Bw x6,6
10x5
20x5
30x5
45x3
45x6
55x3,3
Push press
165 x3,3
Calves and face Pulls
Notes:
Squats really suck. I'm starting to hate Saturday mornings because of them.
OHP is going according to plan. 5 last week, 6 this week and then I'll do an amrap next week. Hoping to get at least 7. I should have done the push presses heavier since I'm going to try and strict press 185 in 4 or so weeks.
Pull ups were whatever. I always get lazy on accessories
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-13-2019, 04:54 PM #123
Pause bench
135x5
165x5
195x5
220x5,5,5,5,5
Dumbell row
55x8
65x6
85x8
95x10,10,10,10,10
Sumo DL
135x10,10
225x5
315x3
405x1
455x5
Conv DL
405x2
405x2
Front Squat
185x5
205x5
Notes.
The sumo DL felt much much easier than last week. I think the bumper plates help because the bar bends much more before it leaves the ground. But I got a decent night sleep yesterday. I think I could have done 2 more reps this week so I'm going to try and get 7@ 455 next week before a deload.
Bench was good.
I'm really thinking to make front squat my main squat for 3-6 months. I think I get a lot more out of it than I do with back squat. I can go full Rom without it killing my back and knees and feeling like death. When I took my shorts off in the change room I had a ridiculous pump in my quads from just the 2 sets.
Did the Dumbell rows with each rep from the floor.
Also spent the weekend doing hard labour at the in laws house and again next weekend.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-15-2019, 12:38 PM #124
OHP
95x8
115x3
135x5,5,5,5,5
Pull ups
Skipped due to forearm pain
Low bar squat
135x8,5,3
185x5
225x3
275x1
295x1
315x6
Front Squat
185x5
205x5,5
225x3,4
Calves
Notes:
Happy to get 6 on the squat vs 5 last time. Will go for 7 the following week. My form feels much better when I don't stretch and just squat to warm up.
Got some gnarly forearm pain going on from helping the in laws with some concrete work. Wasn't able to do any pulling movements.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-16-2019, 12:51 PM #125
Sumo DL
135x10,10,10
225x5
315x3
410x5,5,5,5,5
Pause bench
135x5
185x3
195x2
225x1
245x4 (failed 5th)
185x10
195x6,6,6
Accessories 1-3 sets each
Seated cable fly
Seated row
Tricep push down
RDL
Notes.
I'm in a good place with my Deadlift. Pulling low 400s doesn't feel like a challenge anymore.
Bench... I did these with a friend and he set up the bench in the rack a way which I don't like it. Had my shoulder blades in the gap in the bench. There's a chance I could have got 5 on the top set if my shoulders were in a stable position. I tried the back off sets with a belt just to see what it's like. Didn't feel like I got anything out of it.
Next week has some tough lifts and will likely be a week full of disappointment.
Squat 300 5x5
Squat 315 x6+
OHP 145 5x5
Ohp 150x6+
Deadlift
430 5x5
455x6+
Pause bench
235 5x5
245 x5+
Deadlift is the only one I'm sure I'll get.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-18-2019, 06:45 AM #126
Mirin your DLs, man. I've been stuck just under 400 for ages.
Yeah shoulder stability in bench is critical. Next time show your mate the right setup and explain why, he'll gain from it.
Squat is totally a mental game. If you got 315 for 5, then for sure you'll get 6 next week. Rest a bit longer than usual, focus your mind, breathe deep, take your time, don't rush.
Try to be well recovered for OHP, you need your whole body for that lift.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-19-2019, 07:00 AM #127
Thanks dude. I'm quite happy with my sumo pulling progress. I unfortunately have to skip my next pull session and really all pulling this week. I've got some gnarly forearm pain. My wrist extensors have some kind of injury to them.
for sure with the bench setup being critical.
I got 2 out of the 8 lifts this morning with the 305 5x5 squat which felt good and I got OHP 150 x 7 this morning.
I may have to skip my bench and my sumo pull tomorrow and just do stuff that doesn't bother my wrist. The kicker here is I signed up to help my in laws again with this concrete project and they're relying on me to be strong but my wjrst is all ****dd up.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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11-13-2019, 01:15 PM #128
Haven't been updating this. I had to take an unplanned deload week after the last post.
I ended up getting all but 1 lift from my last post that week. I only got 4 paused reps at 245 on my bench and after that session I switched to touch and go.
Since then I've had the following notable lifts.
Sumo DL - 475 x5
Touch and go bench - 250x5
OHP - 170 x 3, 175x2
In each of those instances it was after doing an AMRAP at a lower weight at around an 8RPE followed by heavy triples leading up to the final set.
My squat Sucks... Nothing notable there.
I'm going to run 1 more cycle of 531 and then test my maxes towards the end of the year. I'll be looking for
365 squat
495 DL (5 plate club)
275 bench
190 OHP
Pretty lofty goals I think. My weight has been hovering around 180 for The last several weeks.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-18-2020, 12:03 PM #129
BORING BUT BIG - leader
Current training block
Deadlift - week 1
315, 365, 410 x5
315 5x10
Deadlift - week 2
340, 390, 435 x 5
340 5x10
Deadlift week 3
365, 410, 460 x 5
365 5x10
Bench week 1
165, 190, 215 x 5
135 5x10
Bench week 2
180, 205, 230 x 5
155 5x10
Bench week 3
190, 215, 240 x 5
180 5x10
Squat week 1
220, 255, 290 x 5
170 5x10
Squat week 2
240, 270, 305 x 5
205 5x10
Squat week 3
255, 290, 325 x 5
240 5x10
OHP week 1
110, 130, 145 x 5
85 5x10
OHP week 2
120, 135, 155 x 5
100 5x10
OHP week 3
130, 145, 160 x 5
120 5x10
Videos from ohp week 3
https://youtu.be/Tnng74wmP1Y
https://youtu.be/EnYxIV2gMsY
Notes: I'm going to try and make one post per training block and update it with a few videos as I progress through it. The block from this post is complete except for the week 3 OHP which is tomorrow
No videos for this block but I'll get a few for the next one.
Last 2 blocks were BORING BUT BIG leader. Next 2 blocks are going to be
5s pro
PR sets
Jokers
FSL
As my anchor. Pretty excited about doing some pr sets after getting in all this volume on thE current block. I'm taking my Training maxes down a smidge on the upcoming block to make the PR sets more fun.Last edited by Millz12323; 02-19-2020 at 11:32 AM.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-18-2020, 02:38 PM #130
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,552
- Rep Power: 218973
looks pretty good, you could even reverse pyramid your sets of 5x10 to ensure the beginning sets are performed with higher effort then drop down the weight as you see fit to match that effort to ensure you aren't going to failure as a suggestion. I.E go a bit heavier on the first 2-3 sets than what you have written but then having to drop it down below what you have due to effort/fatigue accumulation. Might be a bit more brutal performing each and every set at say 2 reps from failure. But whatever you seem to have been doing has gotten you stronger so I say keep up the good work!
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02-18-2020, 04:13 PM #131
I actually like this idea... like for bench... The 5x10 sets at 135 and 155 are really boring in week 1 and 2. I've been doing then with a short pause and trying to move the bar really fast/explosively/precisely to make it more challenging/fun. I could increase the weight in those first sets like you suggested to make it a little more challenging.
Thanks a lot brother. The secret is fat though.. ... I gained 25 pounds very very quickly unfortunately (Less than 4 months) With another 5 coming at a reasonable rate afterwards.
So I'm looking soft as **** which really Sucks. I also had to buy quite a lot of new clothes going from a 32 to. 36 inch waist..I'm proud of my Deadlift and OHP progress though but not so much when you look at how fat I've gotten.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-19-2020, 12:07 PM #132
PR, JOKERS, FSL - Anchor from BBB
Next Training Block Starting Friday Feb 21st
TMS
Squat - 330 (down from 340)
OHP - 165 (down from 170)
DL - 475 (down from 485)
Bench - 250 (down from 255)
Squat Week 1 - https://youtu.be/7zijI1IgA3A
215, 250 x 5
280 PR SET - goal was 9, I got 10 ez reps.
5x5 @ 215
Squat week 2 - https://youtu.be/iy44lwLT2uI
230, 265 x 5
295 PR SET - goal was 7, I got 10
315x3, 335x1
5x5 @ 230
Squat Week 3
250, 280 x 5
315 PR SET (6+)
Maybe jokers sets
5x5 @ FSL, or SSL
OHP Week 1 - https://youtu.be/EkmsYUdNIhg
105, 125 x 5
140 PR SET - got 12, goal was 10
155x3 joker set
5x5 @ FSL, or SSL
OHP Week 2
115, 130 x 5
150 PR SET - (9+)
Maybe jokers sets
5x5 @ FSL, or SSL
OHP Week 3
125, 140 x 5
155 PR SET (8+)
Maybe jokers sets
5x5 @ FSL, or SSL
DL - Week 1 - https://youtu.be/y-9uzlsKYTw
310, 355 x 5
405 X 13 (goal was 12)
455x3, 475x2
355 - 5x5
DL Week 2
335, 380 x 5
430 PR SET (8+)
Maybe jokers
380 - 5x5
DL WEEK 3
355, 405 x 5
450 PR SET (6+)
Maybe Jokers
405 5x5
Bench Week 1 - https://youtu.be/aIC2ZzMjPIg
165, 190 x 5
215 PR SET - goal was 10 - got 10
5x5 @ 165
Joker set - 225x3
Bench Week 2
175, 200 x 5
225 PR SET (9+)
Maybe jokers sets
5x5 @ FSL, or SSL
Bench Week 3
190, 215 x 5
240 PR SET (6+)
Maybe jokers sets
5x5 @ FSL, or SSL
Notes: I'm going to do my supplementary deadlifts at Second Set Last weight for sure. I'll only use straps for the PR sets. For the other lifts I'll almost certainly do FSL for the supplmentary lifts. At least that's the plan.Last edited by Millz12323; 02-28-2020 at 08:25 AM.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-21-2020, 11:11 AM #133
Last edited by Millz12323; 02-21-2020 at 01:02 PM.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-21-2020, 06:52 PM #134
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02-22-2020, 05:19 AM #135
These Saturday AM sessions are really hit and miss. This one felt like a miss. The PR set was much harder than I wanted. Tried to get a small pause on the PR SET but I'm not sure it worked out. Going to scrap the pause on the PR SET in week 2 and 3 if I want to have a shot at the rep target. Forgot to do the joker set until after The 5x5.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-23-2020, 02:25 PM #136
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02-24-2020, 08:42 AM #137
Glad to have ya.
Not sure how I'd describe 531. The author Jim Wendler has written several books and within those books there's probably a hundred different templates you could use. Each template is a 3 week block. There's lots of fun templates... How effective they are compared to other programs I'm not sure because I don't change programs often. I've tried maybe a half dozen different ones. Of those I think I responded best to BORING BUT BIG.
I have an electronic copy of the latest book in case you're interested in to skim through it you can pm me. he uses a lot of jargon which he made up himself so it's somewhat hard to follow.
A lot of people will agree that 531 has too much submaximal work and not enough work at a high enough intensity... But there's certainly templates that do have more work at higher intensity.
I just finished up 2 blocks if boring but big, and now there's sort of a pivot 3 week block With lower volume and higher intensity where I try and set some new rep pr's after accumulating quite a bit of volume in the bbb block.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-25-2020, 08:17 AM #138
I usually do these in my socks on the ground. But the last few times people complained and asked me to use the platform which is fair.
I'd also like to learn to use the belt which I put on for the top set but I'm not sure I got anything out of it. I seem to be able to handle a lot of volume on this lift without feeling run down.
Also lol @ the dude in the back yelling UPP UPPP!! On the 475 pull. I like the way that guy trains.
Also from the back it looks like I'm not fully locking out. I'm curious to see how it looks from the side. I'm not overly concerned about it.
Last edited by Millz12323; 02-25-2020 at 08:27 AM.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-25-2020, 08:28 AM #139
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02-25-2020, 08:39 AM #140
Absolutely 100% agree. I can do a lot of volume at 85-95% with Sumo. Which in turn seems to drive progress. If I can get it off the ground, I can probably do 5 reps with it. I'm getting better at the first rep though so my 5rm and 1rm are slowly starting to separate.
The same is not true at all With conventional... Doing volume at 85+% is totally unfeasible and the sweet spot for volume is a much lower intensity than with sumo... At least for me and my leverages.
With both styles I'm weak off the floor and stronger at lockout.
There's another poster here jademonkey who has a similar sumo max but he can't do much volume on it so I think it's different for some people. I'm actuality racing him to a 405 squat lol. I'm just going to cheat and get fat so that I win.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-25-2020, 12:59 PM #141
Yeah I've never even done a double at 90%. Yesterday I just did 80% for 6 after a couple singles... could maybe get 7-8 reps on a good day as a first set. Also it takes some time to build up the force, but it always comes off the floor. I get stuck just before lockout.
I'll probably have to cut before hitting 405 squat. The goal was to cut when I hit 190.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-25-2020, 01:16 PM #142
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02-25-2020, 01:53 PM #1432022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-26-2020, 06:47 AM #144
This session sucked. I had to rush through and skip all accessories because I had a busy morning at work with a bunch of meetings. All of which got cancelled as soon as I finished my training session. Oh well.
Got 12 reps at 140. I bashed my chin on the 8th rep. One of these days I'm going to knock myself out doing this.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-26-2020, 12:45 PM #145
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02-28-2020, 08:22 AM #146
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02-28-2020, 08:32 AM #147
Happy to get 10 reps here. I'm pretty sure it's a PR for me. Next week I have 315 for an amrap. I know I have 6 listed as the goal but I really want 8. I got 7 before like 6 months ago but those were with insufficient depth.
I do weird things with my feet when I squat.
Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-28-2020, 02:07 PM #148
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02-28-2020, 02:11 PM #149
Thanks brother! It's hard to saY how far. I'm going to do some heavy singles in 5 weeks. If I don't get at least 360 (5 pound pr) I'm going to be extremely pissed.
What I've learned over the last few weeks is that if I descent slowly it's harder to stand back up... Going down fast with lower weights is working but I'm not sure I have the confidence to do it with a 95% weight.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-28-2020, 04:26 PM #150
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