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Thread: Millz 531 log

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    Millz 531 log

    Thought I'd start a log. I don't change my workout program very often. Will be running 5/3/1 and it's different variations for maybe the next year.

    Currently on my fourth cycle of BBB, which I have setup as an UL split as follows:

    Day 1
    Low bar Squat - 531
    Sumo DL - 5x10 @ 60 - 70% of TM
    Abs
    Calves

    Day 2
    OHP - 531
    Bench - 5x10 @ 60 - 70% of TM
    Pull/Chin ups - 50 reps (sort of a superset with bench)
    Facepulls
    Biceps
    Triceps

    Day 3
    Sumo DL - 531
    Low bar squat 5x10 @ 60 - 70% of TM
    Abs
    Calves

    Day 4
    Bench 531
    OHP 5x10 @ 60 - 70% of TM
    One arm dumbell row - 50 reps sort of a superset with
    Facepulls
    Biceps
    Triceps

    Cycle 1 starting BW: 195 (fat as sh*t)
    Current BW: 174 (somewhere around 12-15% bodyfat)
    Goal bodyweight: Somewhere around 160-165 or less if I can continue to add weight to the bar while dropping fat (unlikely but one can always dream of unicorns).

    *Note.. Injured my rib somewhere in the third cycle and is preventing me from doing much overhead pressing and pulling.

    Cycle 1 AMRAP sets:

    Squat
    5's week - 265x7
    3's week - 280x8
    1's week - 295x8

    Bench
    5's week - 215x7
    3's week - 230x5
    1's week - 240x5

    OHP
    5's week - 115x9
    3's week - 120x7
    1's week - 130x9

    Deadlift
    5's week - 360x5 (forgot this was supposed to be an AMRAP)
    3's week - 385x6
    1's week - 405x7
    Last edited by Millz12323; 05-22-2019 at 08:00 PM.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Tuesday workout

    531 Sumo DL
    5x10 low bar Squats
    Calves (skipped)
    abs (skipped... these bother my rib so I'm skipping these until it doesn't cause pain)


    Sumo Deadlift
    310x3
    355x3
    400x13 (AMRAP)
    3x420 (joker set)
    3x440 (joker set - 3 rep PR!!)
    465 (failed)

    These felt really good today. I knew once I got the first rep up with 400 that I was going to set some kind of PR today. Very happy to get 13 reps @ 400.

    440x3 is a 10 pound PR and it felt pretty smooth.

    I loaded up 465 on the bar and briefly tried this but gave up as soon as I broke the bar off the ground and realized it was going to be a grinder. I'm not really about grinding out deadlift reps.


    Low bar Squat

    5x10 @ 225

    This was supposed to be 5x10 at 200 pounds but I had to shared a rack with someone so for ease of loading/unloading I did 5x10 at 225 instead.

    I really hate 5x10 squats. Last rep on the last set was probably RPE 9


    The gentlemen I was sharing a rack with asked me to film him but he didn't have his phone so I used mine and I would just send it to him later but the weirdest thing happened. Me and this dude literally had the same phone number.

    me - 647-287-8073
    him - 647-285-8073

    We both just looked at each other like WTF... duuuuuude... that's weird man. I wonder what the actual odds of that are.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    I remember asking about 5/3/1 a while ago and you providing some really good info, in and subbed.

    Glad you made the log after all, GJDM
    Harder, Better, Faster, Stronger 1yr log - https://forum.bodybuilding.com/showthread.php?t=177123801&p=1579584161
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    idk wtf I'm doin' ECGordyn's Avatar
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    Good log, in bcz I'm interested in 531 for the future.
    Weird sh*t about the phone #s, lol.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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    I definitely had a water weight woosh last night. Got up to take a leak 3 times in the night. Down 1.6 pounds in 2 days

    BW This morning 172.8

    Bench Day
    Warmup with bands
    45 x 15 reps
    95 x 8
    135 x 5

    185x3 (work set)
    210x3 (work set)
    240x7 (AMRAP set - this is technically a rep PR)
    250x3 (joker set)

    Last cycle on 3s week I got 7 reps at 235, so I added 5 pounds. I tend to ask for a spot on my AMRAP set and I was looking to get AT LEAST 5. My form on the warmup sets was feeling kinda lousy. I wouldn't have attempted the 7th rep without a spot and it was a grinder rep. Kept my butt on the bench though.

    I different dude offered to spot me on my joker set and he was a fkin idiot. If I tell you not to touch the bar unless I'm failing the rep... why the hell do you have your fingers on the bar during the eccentric of the first rep, and your fingers never leave the bar for the entire set. I was furious inside, but kept my frustration to myself. The guy completely ruined my heavy set.

    I'm supposed to do OHP next, but I'm currently subbing it for close grip bench until my rib is feeling 100%

    Close grip bench

    5x10 @ 160

    These felt good. I paused the last rep of each set. I feel much stronger if I flare my elbows and I'm not sure if this is bad. Will need to look into it.

    Seated Row

    This is supposed to be 1 arm dumbell row, but subbing due to rib

    5x10 @ 90 on the machine

    I don't really like these. I can't wait to get back to dumbell rows.

    Facepull
    I upped the weight on this today to 52.5 on the machine

    2x10 @ 52.5

    I'm really starting to enjoy these.

    Biceps
    2x8 with 30 pound dumbells

    I did really slow eccentrics here, which I'm not sure are ideal for my goals but it gave me a sick bicep pump. Vein in my biceps is really starting to pop when I have a good pump

    Triceps
    2x10 pushdowns .. don't remember the weight.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Originally Posted by Millz12323 View Post
    I definitely had a water weight woosh last night. Got up to take a leak 3 times in the night. Down 1.6 pounds in 2 days

    BW This morning 172.8

    I different dude offered to spot me on my joker set and he was a fkin idiot. If I tell you not to touch the bar unless I'm failing the rep... why the hell do you have your fingers on the bar during the eccentric of the first rep, and your fingers never leave the bar for the entire set. I was furious inside, but kept my frustration to myself. The guy completely ruined my heavy set.

    I feel much stronger if I flare my elbows and I'm not sure if this is bad. Will need to look into it.
    GJDM on the whoosh.

    The dude is probably some dumb bro that helps his other bros do failure reps, das it not mane.

    I have the exact same "problem" with flaring elbows on bench and OHP, I posted some videos on the exercise section for form help and people mentioned that I need to tuck in both (elbows closer to my body) but I feel way way stronger flared. I think it might have to do with my shoulders overpowering my chest, still trying to pinpoint it though.
    Harder, Better, Faster, Stronger 1yr log - https://forum.bodybuilding.com/showthread.php?t=177123801&p=1579584161
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    Originally Posted by johndoethethird View Post

    I have the exact same "problem" with flaring elbows on bench and OHP, I posted some videos on the exercise section for form help and people mentioned that I need to tuck in both (elbows closer to my body) but I feel way way stronger flared. I think it might have to do with my shoulders overpowering my chest, still trying to pinpoint it though.
    I can't flare my elbows on regular grip bench as it starts to cause shoulder problems on my left side so I have to stay reasonably tucked but when doing close grip, flaring elbows feels hella stronger than elbows ride up against my side.

    I feel like if it's causing you pain to bench then you should try to find a way to do it that doesn't cause pain. You mentioned about Tricep flare up in your thread so I have to wonder if it's from that?

    Having said that everyone's anatomy is different and different things will work for different folks
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Originally Posted by Millz12323 View Post
    I can't flare my elbows on regular grip bench as it starts to cause shoulder problems on my left side so I have to stay reasonably tucked but when doing close grip, flaring elbows feels hella stronger than elbows ride up against my side.

    I feel like if it's causing you pain to bench then you should try to find a way to do it that doesn't cause pain. You mentioned about Tricep flare up in your thread so I have to wonder if it's from that?

    Having said that everyone's anatomy is different and different things will work for different folks
    Tricep pain I have been getting is an old injury that has some sort of scare tissue (slight bump that I don't have on the right tricep) on the tendon close to the elbow on the lateral head. It's actually way worse if my grip is smaller and elbows are tucked. But I still feel weaker even if it doesn't bother me with a narrower grip on bench and OHP.

    The flare up I get is likely due to diet (cutting) and probably needing a deload/rest , if i get elbow pain as well this week it's 100% I need one.

    I'm going to get some physio during my rest week to hopefully break away any scar tissue that is there if possible.
    Harder, Better, Faster, Stronger 1yr log - https://forum.bodybuilding.com/showthread.php?t=177123801&p=1579584161
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    Abs looking lean.... Not so much the rest of me. 173 pounds.

    https://imgur.com/gallery/IylAa3Y
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    idk wtf I'm doin' ECGordyn's Avatar
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    Originally Posted by Millz12323 View Post
    Abs looking lean.... Not so much the rest of me. 173 pounds.

    https://imgur.com/gallery/IylAa3Y
    Good work. You're lean and strong, I'm fat and strong.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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    I do what the f* I wanna do crew
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    Saturday Morning

    BW: 176.5 (didn't get to weigh in until I got back from the gym).


    LB SQUAT
    Warmup sets

    250x5
    280x3
    315x7 (AMRAP)
    330x1 (joker set)
    345x1 (joker set)
    365x1 (joker set)

    Sumo DL

    315 x 10, 10, 10 (71% TM)

    Abs (skipped)
    Calvs (skipped)
    RDL (skipped)







    Workout notes

    Everything about this training session was garbage. I looked fat this morning. I tried to go to bed a little earlier, but then I couldn't fall asleep. Wife woke me up at 230am, because she heard noises in the house. Then I woke up 40 minutes before my alarm at 430am. Which I thought wasn't too bad, since my wife booked an appointment to get her hair done at 8am so I needed to be fast at the gym.

    I go to leave my house, and realize the remote for the garage is locked in the car. I wait outside for 30 minutes hoping someone will drive into the garage so I can get in. Eventually after smoking all 3 of my remaining cigarettes I call a taxi to drive me to the gym. This cost me $15 and I wasted over 30 minutes.

    I get in the gym around 5:45 and I rush through my mobility work and skip half of it even though everything just really off and stiff.

    Warming up on my squats they just didn't feel right. My hips felt tight and I was missing at least an inch or 2 of depth that I usually have.

    NOTE TO SELF: DO NOT WEAR TANK TOPS WHEN YOU SQUAT ANYMORE: I need to wear a t-shirt otherwise I can't seem to find the right position on my back for the bar.

    315x7 is technically a pretty good PR on my squat but like they were 2 inches short of where I aim to get. If you freeze frame it, you can see that I maybe hit depth for 0.001 seconds lol, and a few of the reps were clearly not @ depth.

    365x1 - I was happy to match my PR from 2 cycles ago, but I was really hoping to get 380 today, but I didn't even want to think about trying it. Will try again in 4 weeks.


    SUMO DL - I'm trying not to use straps on anything below 315. Not using the straps really makes this a grip workout rather than any meaningful weight for my DL. Having said that, 4 cycles ago, I couldn't hold on to 250 x 10 so there's an improvement here.

    I skipped the rest of my workout because I had to be home to take my wife to the salon and watch the kids.... another $15 taxi ride home.
    Last edited by Millz12323; 05-25-2019 at 07:56 AM.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    OHP DAY (subbed for Close grip bench press)


    CG BP
    95x6
    135x5
    185x1
    225x1
    235x1
    245x1

    225 x 5, 5, 5

    Volume bench

    185 x 10, 10, 10, 10, 10

    Pull ups

    10, 10, 10, 10, 11

    Facepulls 3x10
    Bicep curls - 2 sets to failure
    Skullcrushers - 2 x 10 @ 70 pounds


    Workout notes

    Still subbing OHP for close grip bench press. I'm not using the normal 531 rep scheme on it. I feel like I could be as strong or stronger benching like this than with a regular grip. It really hits my front delts pretty hard.

    Volume bench I was excited for. I failed last week on my last set of 10 @ 185, so I was happy to get it this week. Fourth set was by far the best. Taking time to setup properly makes a huge difference. I thought I set myself up for failure by going heavier on the CG bench and I wouldn't get the volume bench work done

    Pull ups - I accidentally did 11 reps on the last set. I think it's time to add weight. This is the first time I've filmed myself doing this. It looks like I'm not retracting my back hard enough at the top and using my arms too much. Also looks like there is a left side/ride side imbalance where my left shoulder is higher up??

    Skull crushers aggravate my rib... sad because I hate tricep push downs. I think it's time to make a trip to the doc. It's been close to 2 months with this rib pain






    Last edited by Millz12323; 05-26-2019 at 07:28 PM.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Something is going on with one of your sides like you mentioned but it's also somewhat visible on the bench with the bar "wobbling" unless your grip was off on one of the sides or due mainly to fatigue.

    BTW those are neutral grip chin-ups, you can do neutral grip pull-ups but those would be slightly at or wider than shoulder width.

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    Originally Posted by johndoethethird View Post
    Something is going on with one of your sides like you mentioned but it's also somewhat visible on the bench with the bar "wobbling" unless your grip was off on one of the sides or due mainly to fatigue.

    BTW those are neutral grip chin-ups, you can do neutral grip pull-ups but those would be slightly at or wider than shoulder width.

    Yeah I labelled them "pull ups" but 2 sets were neutral grip chins, only 1 set was actual pull ups, other sets were regular grip chins. I wonder if I can get 5 x 10 pull ups as I find them quite a bit harder

    And yeah something is going on with one of my sides. It's definitley visible in the chin ups. You mentioned it's visible in the bench too which I've been told before. The sets at 185 were all a little sloppy which made it worse. I didn't notice it in the heavier cg bench though when I was more fresh.

    Any suggestions on what I should do about it? I think it's been going on a long time, but only recently been filming my training to notice it
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Tuesday - 531 week

    DEADLIFT DAY
    SUMO DL

    Mobility
    10x135
    5x185
    5x225
    1x315

    5x335 (work set)
    3x380 (work set)
    8x425 (AMRAP)

    1x445 (joker set)

    LB SQUAT

    230 x 10, 10, 10, 10, 10


    Accessories
    skipped them all, due to deadlift taking me forever.

    WORKOUT NOTES
    It took me 3 tries to get 425 off the ground, but I ended up getting 8, once I got it up. First 2-3 reps always feel bad. I feel like I can get 5 reps with anything I can get off the ground

    It also took me 3 tries to get 445 off the ground. It felt really heavy and my back didn't feel strong enough to lift anything heavier with safe form.

    So I have the same problem with Sumo as I do with conventional where I'm weak off the ground. With sumo it's definitely a form issue on my first 1-2 reps, because everything after the second or third rep gets substantially easier than the first 2. I need to film myself a few more time to see what the problem is.

    5x10 squats at 230 felt like death. I'm really looking forward to a deload after tomorrow's work out. My form on all lifts right now is feeling quite sloppy. I'm 100% going to adjust my TM down next cycle instead of up, and I may consider completely resetting my bench to something much lower. I'm pretty sure I'll fail to get 5 reps at 250 tomorrow on bench.

    Also thinking about running a different variation of 531 after the deload. Will probably look at Boring But Strong, or something else with higher intensity but lower volume. Would be nice to get some 531 veterans in here to make a suggestion.

    Going to pop open my 531 book tonight to look for ideas. I really love the way Jim writes.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Note to self on deloads. I'm going to use next week as a TM test week.

    * no supplemental work (yippee!)
    * limited assistance
    * if I don't get 5 strong reps at TM then reset TM.
    * pg21 if I want to refresh memory
    * I want to switch to 351 after the deload.
    * Jim really prefers trainees do the supplemental work with the same lift as the main work. I'm going to give it a try but squat main work followed by 5x10 squats sounds nauseating
    * based on what I'm reading I'm running this wrong... All main work in bbb should be 5s, and no pr sets?? Seems I'm misunderstanding. Need to spend more time reading this.

    Gotta get to bed
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Wednesday Morning workout

    Bench day
    Warmup
    Mobility

    200 x5
    225 x3
    250 x4 (AMRAP)
    265 x 1(joker set)

    Pendlay Row / Towel Pull ups

    3 sets of 4-8 of pull ups with a towel

    Pendlay 4 - 165 x 10, 10

    Supplemental Lift - CG BENCH

    170 x 10, 10, 10, 10, 10


    Assistance

    Reverse flies
    BW dips x 1 set
    Bicep curls - 35 pound dumbells

    WORKOUT NOTES

    Spent the last few days in Niagara falls taking the kids to some waterpark resort. Didn't skip my Wednesday morning workout though, but had to be in the gym at 530am, and back home by 7.

    Bench: I had a feeling I would fail the bench today which I did. Only got 4 reps, when I was shooting for at least 5 on the AMRAP. Then I did something you're not supposed to and that's do a joker set after you fail the previous set, but I wanted to see if I could still bench 265 . It moved much slower than the last time I tried it.


    Towel Pull ups: Wanted to try something different with these. I quickly realized my grip is nowhere near good enough to do these, so I wanted to try Pendlays, since i haven't done them in ages. Loaded up 170, hoping to do sets of 10. Got my first set at 170x10 but the weight was too heavy... brought it down to 155 for the next set of 10. My hams and my glutes feel exhausted.

    CG BENCH: My shoulder has actually been feeling wonky since my last workout that I did CG bench on, and I was concerned that maybe the way I was doing them would cause issues. I'm not sure if I just have bad doms on my front delts. I'm getting stronger at this movement every time I come back and do it.. I'm writing this a few days later though and The more time goes by though, makes it seem like it's not just doms in my shoulder.

    I might need to tuck my elbows to avoid complications. Will keep an eye on this.



    Additional notes:

    All in all, I'm feeling pretty beat up. My shoulder is paining. My rib is still bothering me. My back hasn't been 100% the last few weeks, and I've had pretty bad LEG doms for pretty much the the last 7 days. I feel like my form on mostly everything is getting sloppy. I've never felt like I needed a deload so badly before.

    So I'm looking forward to reducing the volume next week. I'm even considering upping my calories a little bit for maybe 5-6 days.

    I also realize I've been following 531 incorrectly. I'm going to be making some changes to my training to follow the program as Jim advises in his programs.

    Jim writes that most people should use an 85% TM, but the app which I use only has the option to use 90% which is kind of annoying. He writes that your TM should be a weight you can get 5 very strong reps with. Taking a look at my current TM's most of them are way too high.

    Bench: 265
    Squat: 330
    Deadlift: 445
    OHP: 145

    They're basically all too high. I'm going to:

    1) Use my deload week to reset these to a more realistic and lower number that I can hit 5 strong reps with.
    2) I'll switch to 351, instead of 531.
    3) I'm going to run a variant with lower volume, and higher intensity for the supplemental work.
    4) I may switch to 5's progression on the main work.
    5) I've been doing AMRAP sets on 5's week which Jim says not to do, so I won't anymore.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Will use 290 as my squat TM and see how that goes. Down 40 pounds seems a lot but it was starting to get too high anyways.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Been eating at or above maintenance for about a week.

    Not on purpose but top many family outings. I'm starting to realize if I want to be lean for summer, I need to finish my cut by the end of may.

    Also...

    Going to set TM for OHP to.. 125.

    115 x5 was super easy
    135 x5 felt pretty good too but I'll start too light.

    Also I'm going on vacation in 12 weeks. I'll set a reasonable target of -6 pounds so I'll try to lose half a pound per week.

    Current moving average weight is 174.5

    Also I'm going to start jogging 3 miles every Thursday.

    I went for my first jog in over a year and it went surprisingly well. Considering I've been smoking like a chimney.

    3 miles in 25:20

    My 3 year pr is 22:53 which I'm pretty sure I'll break this year based on how that first run went. I'm pretty sure I used to be able to do this in under 22 miniues in my younger days but I have no proof or record so I'll just assume 22:53 is the time to beat.

    I was probably 160 pounds when I did that.

    I wish I knew how to train to run faster instead of just trying to pr every run. I bet that's the running equivalent of testing your max every workout or every excersise to failure.

    Maybe I'll join a running forum and ask.
    Last edited by Millz12323; 06-03-2019 at 08:23 AM.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Morning weigh in: 172.6 (scale weight PR)
    Deadlift day

    135x10
    185x8
    225x5
    275x3
    315x1
    365x1
    405x5

    Training max set to 405



    Notes: Still going through this deload week. D!cked around with some front squats and 135 pound high bar squats afterwards.

    I also wanted to see if I could still pull 405 conventional. When I started 531 in January 405 x 5 was my 5rm on conventional. All reps basically grinders.

    I only did 1 rep, but it felt MUCH lighter than it used to AND I'm 20 pounds lighter than before. Feels good to get stronger at conventional while having not trained it at all for 5 months. I guess the switch to sumo/low bar was worth it.


    I'm also thinking about doing more jogging. I'm not going to be adding any more weight to the bar during this cut, so jogging tends to get easier as you lose weight which will give me some kind of progression.

    I did a low intensity 3 mile run today. Time was 27:28. If I'm going to jog more often, I can't try to PR every run. Max 1 hard run per week, others will have to be low intensity pace that I could have a conversation during.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Morning weigh in: 171.4
    Bench Day

    Set new TM to 225

    Bar x 15
    95 x8
    135x7
    185x3
    225x5
    245x1

    Assistance/supplemental

    Pendlay row 185 2x5
    weighted pull ups - 2x5 + 40 pounds
    face pulls 1 set
    tricep extension 1 set
    bicep curls 1 set

    Notes: I woke up this morning and looked in the mirror and didn't like how i looked. Seemed kinda flabby and soft. Went to pee and checked my weight and freaked out when I saw 171 but hated the way I looked.

    Ended up shaving my chest later that morning so I would like the way I looked better. I'm not sure how I feel about it and my wife is going to I'm weird. Maybe I have a bit of body dysmorphia going on. I went for a light jog last night and I think I need to adjust my calories upwards on days I jog so my deficit isn't too large.

    I freaked out and thought I was losing a bunch of muscle so I had to bench 245 just to like be sure that I wasn't all of a sudden weak and losing muscle from going on a few jogs. 245 was a fast rep with good bar speed so it put my fears to rest. I feel like my body composition changes quite a bit from day to day sometimes. Is it water retention or in my head? I'm not really sure as I'm not taking regular photos.

    I'm looking forward to being done this deload and get back to lifting heavy and with purpose starting Saturday morning.

    I'm going to try and run a sub 22:30, 3 mile run before the end of the year. Planning on jogging 3x per week with 1 run being a hard run where I try to run faster than my last week session. Other 2 runs being just leisurely runs to get a bit of mileage under my belt.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Thursday night run
    3 miles in 24:33

    Lap times
    748
    822
    822

    Notes:
    I'm starting to rethink this whole jogging and aiming to beat my time. Or at least I need to rethink the way I train for it. Running kinda bothers my left knee and my right hip is feeling wonky.

    I think I need to forget about trying to be fast and beat my times because it really feels quite stressful on my joints to try and be fast. I'll stick with it for a few weeks. Definitley going to lower the intensity and maybe I'll save PR runs for deload weeks.

    Morning weigh in 172.4. Feeling fat still.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    toronto brah checking in

    stront stuff in here
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    Raps in 5!

    Where do you train man if it's no secret?
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Originally Posted by Millz12323 View Post
    Raps in 5!

    Where do you train man if it's no secret?
    World Gym Scarborough, sometimes at Band of Barbells as well
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    Training reset

    Okay so it's time to reset my training after reading more of 531 forever.

    2 leaders, 1 anchor
    DELOAD after 2 leaders before the anchor.
    After the anchor if I feel my TM might be too high then use the 7th week protocol to test out the TM's.

    Leader template : Portal 5x531 leader (attached)
    Anchor template: 531 - PR, Joker sets, FSL

    New TM's:
    Bench: 225
    Squat: 295
    Deadlift: 405
    OHP: 125

    So my tomorrow Squat Session will look like this:

    Squat
    205 x 5
    230 x 5
    260 5x5

    OHP
    Work up to 125 x 5

    Assistance
    RDL 3x8 - at a weight I'm not sure about yet
    Abs
    lunges?

    Thoughts
    Seems this should be easy. I'm happy to get the extra number of sets in at a higher percentage vs BBB even though I took my TM WAY down. I may think of doing some paused work if I feel like the 5x5 sets are at less than RPE 8, or maybe do the 5x5 work beltless for a few cycles and see how that feels.

    I'm sure this is going to get brutally hard after a few cycles when the TM's go up.

    I'm also itching to do the joker sets during the anchor template. Can't believe it'll be 6 weeks at least until I do joker sets and pr sets. I've really grown to love them. I'll probably end up skipping the deload week after the 2 anchors because I'll just be itching to do the joker and pr sets.... which has me thinking I'll probably run this as 2 leaders/2 anchors instead of 2/1.

    I also think the extra 5x5 work at higher percentage will drive more TM progression.

    All in all... I'm pretty excited to run 531 and it's different templates and variations for a while. Will give it at least one CUT/BULK cycle. Which is probably going to be long, since my bulk/cut cycles tend to be long. Probably will be on this until at least January 2020, but most likely until March.
    Attached Images
    Last edited by Millz12323; 06-07-2019 at 02:51 PM.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Saturday Morning
    Weight : 173.8

    Squat
    205 x 5
    230 x 5
    260 5, 5, 5, 5, 5

    OHP
    90x5
    105x5
    115 x 5

    Assistance
    Weighted Pull ups - 3x5 @ + 25 pounds
    Abs
    Calves

    Thoughts
    I didn't get much sleep for this session. Stayed up to watch the ball game, so I only got about 4 hours of shut eye. I'm feeling some nagging pains in my hips. I think it's from running.

    I had to narrow my stance after the first set of squats to avoid discomfort at the hip. I felt slightly weaker and had a bit of a harder time hitting depth with the narrower stance. I also opted to do the squats beltless as I haven't done any beltless squats in quite a while. It felt pretty heavy considering I hit 285 a few weeks ago for like .. I don't remember.. 12+? I'm frightened as hell the jogging is going to cannibalize my lower body strength. I wont' find out until I do the anchor cycle 6 weeks from now. Overall my squat is the main lift I feel the least comfortable doing. I think my anatomy makes this difficult for me. Not sure if I have long femurs for my height, but I definitely have freaky long wingspan for my height.

    The OHP was super easy which is nice because I haven't trained this in a while. The weighted pulls/chins felt great with a pause at the top and a dead hang at the bottom.

    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  28. #28
    Toronto Millz12323's Avatar
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    Millz12323 is offline
    Sunday Morning

    Paused Bench
    160 x 5
    180 x 5
    205 x 5, 5, 5, 5, 5

    Deadlift
    Warmup sets 135, 185, 225

    275 x 5
    365 x 4 (strapless)
    405 x 5

    Pendlay Row
    185 x 5, 5, 5

    Thoughts

    The bench is bothering my shoulder ever since I did those heavy close grip benches with my elbows flared a few weeks ago. Taking in my grip 1 inch on each side helped alleviate that discomfort. I was thinking about what Sooby wrote yesterday about leverages changing as you lose weight and I think I may permanently take in my bench grip until my next bulk as I feel tighter like this and have clearly lost some mass on my back and lats so the narrower grip might be better. Thanks Brah!

    Deadlift was kind of weird... I didn't do any of my mobility work that I usually do before and I had a hard time finding the right position to pull from. I tried to do the 365 set strapless but only got 4 reps because my grip was failing. There was some dude squatting 485 for sets of 5 that looked like RPE 7. I ended up talking to him for quite a while. 21 year old dude who says he's going to smash the provincial power lifting record in the 205 weight class in July if his knee and shoulder stay relatively healthy. He was like 5'8 and freaking SOLID. Built for squatting and benching. Dude had short arms, short femurs. Can squat and deadlift over 600 a piece.

    He made it a point to say he was natural which would be cool but I'm not sure I buy it. Genetic freak either way. Says he boxes competitively in addition to boxing and wants to do bodybuilding in his spare time. His name was Melvin. Says he'll be training there on Sunday mornings.



    Damn video of my bench is flipped. Not sure how to fix it.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  29. #29
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,145
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    went for a jog after my breakfast.... I tried to make it an easy-ish pace but I have a hard time taking things too easy even though I know I need to. My calves were throbbing 1 mile in. I'm pretty sure I get a better workout on my calves than any calf raises I could possibly do at the gym.

    3 miles : 26:14.

    8.34
    9:05
    8:31

    My diet has been messed up for the last few weeks. I ate a kilogram of bacon last week and then I was at my nieces birthday party yesterday and I ate good before the party, but I opted for a second plate of food and seconds of cake.

    Been steady day drinking all day today and I'm asking my parents to babysit the kids tomorrow night while I go and get hammered and watch the basketball game with my wife at some bar. I'm actually really looking forward to spending some nice time with the lady, slamming some wings and drinking some beer. If the Raptors win, I think I'll take the day off work on Tuesday and just party all night.

    Indulging in the finer things in life I guess are more important than my fitness goals. This may be a once in a lifetime chance to celebrate a championship in Toronto.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  30. #30
    Banned sooby's Avatar
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    sooby is offline
    Originally Posted by Millz12323 View Post
    went for a jog after my breakfast.... I tried to make it an easy-ish pace but I have a hard time taking things too easy even though I know I need to. My calves were throbbing 1 mile in. I'm pretty sure I get a better workout on my calves than any calf raises I could possibly do at the gym.

    3 miles : 26:14.

    8.34
    9:05
    8:31

    My diet has been messed up for the last few weeks. I ate a kilogram of bacon last week and then I was at my nieces birthday party yesterday and I ate good before the party, but I opted for a second plate of food and seconds of cake.

    Been steady day drinking all day today and I'm asking my parents to babysit the kids tomorrow night while I go and get hammered and watch the basketball game with my wife at some bar. I'm actually really looking forward to spending some nice time with the lady, slamming some wings and drinking some beer. If the Raptors win, I think I'll take the day off work on Tuesday and just party all night.

    Indulging in the finer things in life I guess are more important than my fitness goals. This may be a once in a lifetime chance to celebrate a championship in Toronto.
    Hey man celebrate away, hopefully the Raptors get it done in their own arena lol, unfortunately I have to go to work tommorrow plus I have to study as well so can't party

    Maybe that extra food will do you good for the next session, not sure about the getting hammered part tho lol
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