Staying fit (531)

**tommy4life** · 01-23-2021, 06:05 PM

Hey Mate

I suppose Im past the stage in my life of volume training, counting calories/macros, dieting etc. Very doubtful ill get any bigger naturally in the future so something with more focus on mobility, conditioning and general health is now more important.
531 is perfect for that.
I like the amrap and downset concept because it allows autoregulation and takes into account bad days.

Whether its working or not, **** knows.

**tommy4life** · 01-28-2021, 01:00 AM

C6W2

Agile 8
Jumps/throws

■Deadlift (190)
3×90%_170 (6)
5×5 (FSL)_132
Hyperext/Abs (3×15)
Sled push (15min)_110

**tommy4life** · 01-31-2021, 11:00 PM

C6W3

Agile 8
Throws

Bench (118)
1×95%_110 (7)
5×5 (FSL)_87
DB Row (5×10)_20
Facepull/Curl (3×15)
Hill sprints (15 min)

**tommy4life** · 02-02-2021, 01:22 AM

C6W3

agile 8
jumps

Squat (156)
1x95%_147 (6)
5x5 (FSL)-115
Abs/facepull (3x15)
Sled push/drag (15min)

had another 2 reps on squat

**tommy4life** · 02-04-2021, 12:09 AM

C6W3

Agile 8
Throws

■Standing Press (72)
1x95%_67 (8)
5×5 (FSL)_52
Pulldown (5×10)_55
Facepull/Pushups (100 reps)

Conditioning-Mt.Lofty hike 5am this morning

**tommy4life** · 02-05-2021, 08:34 PM

6W3

Agile 8
Jumps

Deadlift (190)
1×95%_180 (6)
5×5 (FSL)_142
CS row/Abs (50)

**tommy4life** · 02-08-2021, 12:18 AM

C7W1

Agile 8

■Bench (122)
5×85%_102 (12)
5×10 (BBB)_70
DB Row 12×37
DB Row (5×10)_22.5
Arms/Facepull (50reps)

**tommy4life** · 02-10-2021, 09:27 PM

C7W1

Agile 8
Jumps

■Front Squat (120)
5×85%__100 (13)
5×5 (FSL)_77
Hypertext (5×10)_25

**tommy4life** · 02-11-2021, 09:49 PM

C7W1

Agile 8
Jumps

■Press (74)
5×85%_62 (11)
5×10 (BBB)_40
Pulldown (5×10)_50
Arms/Facepull (50reps)

Had another 2-3 reps but lost my rythmn.

**tommy4life** · 02-14-2021, 10:03 PM

C7W1

Agile 8
Powercleans

■Deadlift (182)
5×85%_152 (11)
5×5 (FSL)_117
Heavy abs (5×10)

Had more reps but got tired.
Either need more conditioning or should cap the reps at 10 on 5s week.

**tommy4life** · 02-16-2021, 12:27 AM

C7W2

Agile 8
Jumps

■Bench (122)
3×90%_107 (8)
5×10 (BBB)_72.5
DB Row (5×10)_25
Arms/Facepull (50reps)

**tommy4life** · 02-18-2021, 10:06 PM

C7W2

Agile 8
Jumps

■Press (74)
3×90%_65 (10)
5×5 (FSL)_50
Pulldown (5×9)_55
Pushup/BB Curl (4×15)
Facepull (4×15)

Was supposed to be squat day but went on a 7hr hike early this morning so legs were tired

**tommy4life** · 02-20-2021, 08:54 PM

C7W2

Agile 8
Jumps

■Deadlift (182)
3×90%_162 (8)
5×5 (FSL)_125
Facepull (50)
Core (50)

**tommy4life** · 02-22-2021, 12:42 AM

C7W3

Agile 8

■Bench (122)
1×95%_115 (8)
5×5 (FSL)_90
DB Row (5×10)_27.5
CG Pushup/BB Curl (50)
Facepull (50)

**tommy4life** · 02-25-2021, 07:34 PM

C7W2

Agile 8
Jumps

■OHP (74)
1×95%_70 (7)
5×5 (FSL)_55
Pulldown (5×10)_55
CG Pushup/Curl (50reps)
Facepull (50reps)

**tommy4life** · 03-01-2021, 12:07 AM

C8W1

Agile 8
Jumps

■Bench (124)
5×85%_105 (11)
5×5 (FSL)_80
DB Row (3×8)_30
Dip/BB Curl (3×8-12)_bw/30
Facepull (50reps)_60

Conditioning
6hr hike

**tommy4life** · 03-01-2021, 11:25 PM

C8W1

Agile 8
Jumps

■Squat (152)
5×85%_127 (10)
5×5 (FSL)_97
Hyperext/Abs (3×8-15)
Facepull (50rep)

Conditioning
tried running mt.lofty, failed

**tommy4life** · 03-03-2021, 06:55 PM

C8W1

Agile 8

■OHP (76)
5×85%_62 (11)
5×5 (FSL)_47
Pulldown (5×8)_55
Dip/BB Curl (3×8-15)
Facepull (3×15-20)

Conditioning
Mt lofty

**tommy4life** · 03-04-2021, 10:43 PM

C8W1

Agile 8
Powercleans

■Deadlift (184)
5×85%_155 (10)
5×5 (FSL)_117
Hyperext/Abs (3×8-12)

Conditioning
None

**tommy4life** · 03-11-2021, 01:01 AM

C8W2

Agile 8

■OHP (76)
3×90%_67 (10)
Joker 2×80
5×5 (FSL)_52
Pulldown (5×9)_55
Dip/BB Curl (3×8-15)
Facepull (3×15-20)

Conditioning
Incline walk

**tommy4life** · 03-11-2021, 09:53 PM

C8W2

Agile 8

■Deadlift (184)
3×90%_165 (10)
5×5 (FSL)_127
Hyperext/Abs (3×8-15)
Row (3×8-12)

Conditioning
Incline walk

Matched last week's set (e1rm 220)

**tommy4life** · 03-16-2021, 12:52 AM

C8W3

Agile 8

■Incline Bench (100)
1×95%_95 (8)
5×5 (FSL)_75
CS Row (5×10)_30
Dip/BB Curl (3×8)_+10/30
Real fly (3×15-20)_40

Conditioning
Incline walk

**tommy4life** · 03-17-2021, 12:49 AM

C8W3

Agile 8

■Front Squat (124)
1×95%_117 (9)
Joker 1×154 PR!
5×5 (FSL)_92
Hyperext (3×9)_17
Dragon flags and Facepull

Conditioning
Incline walk

**Batico77** · 03-18-2021, 09:54 PM

Originally Posted by ECGordyn

144 front squat? That's serious weight man, congrats.

PLANK EXERCISE - DONE THE RIGHT WAY - WITH HUGE RESULTS

If there is one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way, that sure will give you desired results.

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**tommy4life** · 03-18-2021, 10:34 PM

C8W3

Agile 8

■OHP (76)
1×95%_70 (9)
Joker 1×75
Joker 1×80
Joker 1×90
5×5 (FSL)_55
Pulldown (5×10)_55
Dip/BB Curl (3×10)_bw/25
Facepull (3×15-20)_70

Strength score 85.1
Front Squat: 154 kg
Deadlift: 222 kg
Incline Bench Press: 121 kg
Overhead Press: 92 kg

Haven't hit a strength score of 85 in years. Last time I was 10kg heavier and using candito 6 week to prep for comp. Nice

**safcpaul** · 03-19-2021, 12:05 PM

Great stuff mate. Great strength levels. Just shows what consistency can achieve. Also seen you've got a goal of 100k strict press. Will be following your progress

**tommy4life** · 03-20-2021, 11:39 PM

Agile 8

C8W3

■Deadlift (184)
1×95%_172 (7)
5×5 (FSL)_137
Hyperext/Plank (3 sets)
Meadow row (3×8)_30

Conditioning
Incline walk

Originally Posted by safcpaul

Great stuff mate. Great strength levels. Just shows what consistency can achieve. Also seen you've got a goal of 100k strict press. Will be following your progress

Cheers mate
I'll stick with 531 FSL for another few cycles to see if anything changes and then I'll start changing variables one by one to see the result. I change things too often to really know what works for my body

**tommy4life** · 03-22-2021, 10:40 PM

C9W1

Agile 8

■Incline Bench (102)
5×85%_85 (?)
5×5 (FSL)_65
DB Row (5×8)_27.5
Dip/Curl/Facepull (~50)

conditioning
Sled push and drag

**tommy4life** · 03-23-2021, 11:25 PM

C9W1

Agile 8
Powerclean

■Front Squat (126)
5×85%_105 (10)
5×5 (FSL)_80
Hypertext/Leg raise (~50)

Conditioning
Sled push and drag

Lost focus after 10 reps on FS.

**tommy4life** · 04-14-2021, 03:44 AM

C9W1

Limber 11

Bench (114)
5×85%_95 (12)
5×5 (FSL)

Squat (140)
5×85%_117 (10) got tired
5×5 (FSL)

Press (70)
5×85%_57 (13)
5×5 (FSL)

Currently losing weight so not really going to record assistance, just the main stuff. Will stick to 531 FSL during the cut then switch to 531 Building a bigger yoke for the bulk. I was looking into hitting a 100kg press but after further reading I realised that the press is correlated to muscle mass more then any of the other big lifts. So...just need to put more muscle if I want that 100kg.
Starting bw 104.7kg, bit of a belly.
Sticking to 2000 Cal/day for now with a minimal 180g of protein.

Thread: Staying fit (531)

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