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Thread: Millz 531 log

  1. #121
    Toronto Millz12323's Avatar
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    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.
    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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  2. #122
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    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 - 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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  3. #123
    Toronto Millz12323's Avatar
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    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 - 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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  4. #124
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    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 - 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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  5. #125
    Toronto Millz12323's Avatar
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    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 - 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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  6. #126
    idk wtf I'm doin' ECGordyn's Avatar
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    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.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

    Burger bulk crew
    Squats in socks crew
    Straps crew
    I do what the f* I wanna do crew
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  7. #127
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    Originally Posted by ECGordyn View Post
    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.
    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 - 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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  8. #128
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    Originally Posted by Millz12323 View Post

    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.
    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 - 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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