Staying fit (531)

[tommy4life]

■Bench (122)
102x7=127
110x6=132
115x3=125
Press (3×5)_57
H.Pull (7,6,5,4)_55

■Squat (155)
130x7=161
137x8=176
145x7=180
SLDL (3x5)_95

■Press (77)
65x8=81
67x7=84
72x4=82
Bench (3×5)_90
V.Pull (7,6,5,4)_72

■Deadlift (180)
152x8=195
160x6=193
170x6=205
Squat (3×5)_115

Bw up to 102, but that 98kg last month was due to a very bad stomach bug. I dropped like 4kg in less then a week because I literally couldn't eat for 3-4 days. Good to see deads are holding, but bench down. Think my bench never liked 531 that much. I'll give it another few cycles and see what happens. Might need to change a variable.

[tommy4life]

■Bench (125)
105x8=134
112x5=131
117x4=133
Press (3×5)_60
H.Pull (4×8)_55

■Squat (160)
135x9=177
142x7=177
150x5=175
SLDL (3x5)_100
Leg raise (3×8)

■Press (80)
67x5=79
70x6=84, 80x1
75x5=87, 85x0
Bench (3×5)_92
V.Pull (4×8)_72

■Deadlift (185)
155x7=192
165x7=199
175x5=204
Squat (3×5)_120
Leg raise (3x8)




Sldl no belt/straps
Amrap'd the last bench fsl 87x9 to see if theyre atleast 5RIR. They are. So 85+ is "effective?" Pff
That 4x117 bench was 1RIR but i chickened out
Gained like 2.5kg over Christmas (during the 531+ week), maybe just bloat.

[tommy4life]

Well, 7 cycles of 531 did very little. Maybe the amraps arent for me. I know that chasing new 5RM has worked for me in the past so I'll go back and try and do that over the next year. I'll switch to 531 5s pro SSL for the next year and see whats happens. Probably leave this journal for a bit.

[tommy4life]

last week

Monday
Bench 1x5_117.5
2x5_105
Press 3x5_60
Chinups EMOM
Facepull

Tuesday
Squat 1x5_150
2x5_135
SLDL 3x5_95
Abs

Wednesday
Run

Thursday
Press 1x5_75
2x5_67.5
Bench 3x5_92
Chinups EMOM
Facepulls

Friday
Run

Saturday
Deadlift 1x5_175
2x5_157.5
Squat 3x5_112.5
Abs

Sunday
Run


I made progress on bench and deadliftg since the last bulk/cut cycle over the past year.
Bench 112 > 117
Deadlift 172 > 175

[tommy4life]

■Monday
Bench (1x3)_120
Press (3×5)_62
Chinup (1x4)

■Tuesday
Squat (1×5)_152
SLDL (3×5)_97

■Wednesday
Run

■Thursday
Press (1×4)_77
Bench (3×5)_92
Chinup (4x3)

■Friday
Run

■Saturday
Deadlift (1x4)_177
Squat (3x5)_112

■Sunday
Run

[tommy4life]

■Bench (1x4)_120
Press (3×5)_65
Chinup (1-5)

■Squat (1×5)_155
SLDL (3×5)_100
Abs (3x10)

■Press (1×5)_77
Bench (3×5)_85
Chinup (5x3)

■Deadlift (1x4)_177
Squat (3x5)_115
Abs (3x10)


I think that press is a 4 year PR.

[tommy4life]

There goes my right shoulder. I think grinding out 5 rep at 0-1 RIR for several weeks takes its toll on my old shoulder injury. Linear progression ain't going to work, will be switching back to 531 fsl. First ill take a week or two off of all pushes and let my shoulder recover.
My best lifts the last 2 months
Bench 4x120
Squat 5x157
Press 5x77
Deadlift 4x177
Chinup 6x107
Pendlay 5x105

[NGV22]

In. Been playing around with 5/3/1 for past few months, gotta start for real next week. I hope your shoulder is getting better

[tommy4life]

In. Been playing around with 5/3/1 for past few months, gotta start for real next week. I hope your shoulder is getting better

Hey mate, which template you looking at?

[NGV22]

Hey mate, which template you looking at?

was playing around with BBB but now I think my knees are still a problem and my squat form is not good yet (with low back issues and whatnot), i think ill lay off BBB or 5/3/1 in general first. gonna do a beginner program to build up in the meantime...

[Camarija]

Bump

How you doing Tommy?

https://forum.bodybuilding.com/showt...hp?t=184308033

[tommy4life]

was playing around with BBB but now I think my knees are still a problem and my squat form is not good yet (with low back issues and whatnot), i think ill lay off BBB or 5/3/1 in general first. gonna do a beginner program to build up in the meantime...

My experience may or may not help. I have had back issues since I was 19 years old (got injured on tour in Afghanistan) and none of the traditional therapies worked. What did work was squats and deadlifts. Eventually I had to add things to that routine to improve back back pain. After many years of testing out different combinations I have found the three things are needed to have zero back pain (for me).
1. Lift (squats, deadlift)
2. Stay active. For me this was simply ensuring I do some walking everyday. This could be around the park, to the shops, and never taking the elevator/escalator.
3. Stretching. Only 5 minutes 3-4 a week was enough. This one took the longest to figure out. Eventually I got it down to only 3 stretches (performed after the workouts), Hip flexor stretch, quad stretch and pigeon pose for IT band.
I have experimented with these and if one is eliminated from the weekly routine the back pain slowly returns.

Bump

How you doing Tommy?

https://forum.bodybuilding.com/showt...hp?t=184308033

Not great.
Right shoulder isnt getting any better so still cant do any presses or back squats. I can do front squats, deads and rows pain free, but the whole thing has got me demotivated. Havent been to the gym in three weeks. I think thats my longet lay off in 10 years.