In the end, why not? New start! :)

**giosach** · 07-19-2021, 02:28 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 1

Overhead Press: 3x27.5 (kg) + 3x32.5 (kg) + 8x37.5 (kg) + 5x5 FSL
Lat PullDowns: 5x70 (kg) + 6x65 (kg) + 8x55 (kg) + 10x50 (kg) + 12x40 (kg)
Flat DB Press: 5x24 (kg) + 6x22 (kg) + 8x20 (kg) + 10x18 (kg) + 12x16 (kg)
Arms Superset: Skullcrushers/Curls (EZ Bar): 5x11x5 (kg)
Hyperextensions: 3x12 Bodyweight

Sooooo.... Yesterday I had some more drinks than I should, ate ****ty, slept 4 hours and today ate half the breakfast I usually eat. The time I stepped into the gym everything went away and hit PRs on almost every set. Human body is amazing.

**giosach** · 07-21-2021, 04:43 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 2

Sumo Deadlift: 3x62.5 + 3x72.5 + 6x80 + 5x5 FSL
Lunges (Dumbbells, Stationary, Long step): 5x10x10 (kg)
Goblet Squat (Wide Stance): 5x10x14 (kg)
Leg Extension: 5x20x30 (kg), Slow execution
Hyperextensions: 3x20 Bodyweight

Sumo deads felt much better today. Watching a ton of videos on proper form, working on mobility on off days and experimenting with stance has helped a lot.

Also bought a very nice belt, instead of the ones the gym has for everyone to use. Much better stability.

**giosach** · 07-22-2021, 04:29 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 3

Bench Press: 3x50 (kg) + 3x57.5 (kg) + 8x65 (kg) + 5x5 FSL
Kroc Rows: 5x10x16 (kg)
Incline DB Press: 5x24 (kg) + 6x22 (kg) + 8x20 (kg) + 10x18 (kg) + 12x16 (kg)
Superset: Facepull (High Pulley)/Rope Pushdown: 4x12x12.5 (kg) + 1x12x10 (kg)
Hyperextensions: 3x15 Bodyweight
Cardio: Treadmill, 5 minutes 9 gradient 6.5 km speed, 15 minutes 0 gradient 7.5 km speed

**giosach** · 07-28-2021, 04:26 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 2, Day 4

Squat: 3x62.5 (kg) + 3x72.5 (kg) + 7x80 (kg) + 5x5 FSL
Rack Pulls: 5x8x70 (kg)
Pull-Throughs: 5x12x15 (kg)
Seated Leg Curls: 5x15x35 (kg)
Hyperextensions: 3x15 Bodyweight
Cardio: Treadmill, 20 minutes, 7 km speed, no gradient

Today was the last day of the previous week of the cycle. Unfortunately, my dad's health deteriorated and things are going to be pretty difficult over the next few months. I'll try to fit in as many workouts as possible as it really helps mentally.

Sleep was pretty bad in the last few days, including two consecutive all-nighters, however I managed to eat A LOT and rest yesterday, so I'll squeeze the remaining workouts of the cycle and start with a new assistance template next week.

**giosach** · 07-29-2021, 04:12 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 3, Day 1

Overhead Press: 5x30 (kg) + 3x35 (kg) + 11x37.5 (kg) + 5x5 FSL
Lat PullDowns: 5x75 (kg) + 6x65 (kg) + 8x55 (kg) + 10x45 (kg) + 12x35 (kg)
Flat DB Press: 5x24 (kg) + 6x24 (kg) + 8x22 (kg) + 10x22 (kg) + 12x18 (kg)
Arms Superset: Skullcrushers/Hammer Curls (H-Bar): 5x12x5 (kg)
Hyperextensions: Skipped
Cardio: Treadmill, 30 minutes, various speeds and inclinations

OHP is either progressing really well or I underestimated my 1 RM at the beginning of the program. Nice workout with a number of PRs.

**giosach** · 07-30-2021, 04:51 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 3, Day 2

Sumo Deadlift: 5x67.5 (kg) + 3x77.5 (kg) + 8x85 (kg) + 5x5 FSL
Lunges (Dumbbells,Stationary, Long step): 4x8x12(kg)
Goblet Squat (Wide stance): 5x12x14 (kg)
Leg Extensions: 5x15x35 (kg) Super slow execution
Hyperextensions: 3x15 Bodyweight

Could have gone for more reps on the deadlifts top set, I don't know why I stopped at 8.
Skipped one set on lunges due to a light ache on the right knee.

**giosach** · 07-31-2021, 05:42 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 3, Day 3

Bench Press: 5x55 (kg) + 3x62.5 (kg) + 5x70 (kg) + 5x5 FSL
Kroc Rows: 5x12x16 (kg)
Incline DB Press: 5x28 (kg) + 6x24 (kg) + 8x22 (kg) + 10x22 (kg) + 12x16 (kg)
Superset: Facepull/Rope Pushdown: 5x12x12.5 (kg)
Hyperextensions: 3x20 Bodyweight

Was expecting at least 2-3 more reps on the bench top set and at best I had 1 more. Not worried yet as yesterday's dinner and today's breakfast had less calories than usual, also not so good sleep.

**giosach** · 08-02-2021, 05:05 AM

531 Periodization Bible by Dave Tate, Cycle 1, Week 3, Day 4

Squat: 5x67.5 (kg) + 3x77.5 (kg) + 8x85 (kg) + 5x5 FSL
Rack Pulls: 5x8x75 (kg)
Pull-Throughs: 5x10x15 (kg)
Seated Leg Curls: 5x20x35 (kg) super slow execution
Hyperextensions: 3x10 Bodyweight super slow execution

Last day of the first cycle. Pretty pleased with how things are going gym wise, skipping first deload as weights still feel relatively light. Will continue with a new template (Simplest Strength) starting tomorrow or Wednesday.

**giosach** · 08-04-2021, 04:41 AM

531 Simplest Strength Template, Cycle 1, Week 1, Day 1

Squat: 5x62.5 (kg) + 5x72.5 (kg) + 8x80 (kg) + 5x72.5 (kg) + 10x62.5 (kg)
Sumo Deadlift: 10x47.5 (kg) + 10x57.5 (kg) + 10x67.5 (kg)
Pull Throughs: 5x12x15 (kg)
Leg Extensions: 5x20x35 (kg) Super slow execution
Planks: 3x30' left side/front/right side
Cardio: ~15 minutes, two rounds of intense walking around a football stadium

Changes I made to the original template:

Added two decreasing pyramid sets to the main lift, Wendler mentions it on the Beyond book.
The assistance lift is the main lift of another day, with the decreased pecentages Wendler recommends.
Manipulated the number of sets/reps on the accessories.

Squat moving up nicely.

**giosach** · 08-05-2021, 04:31 AM

531 Simplest Strength Template, Cycle 1, Week 1, Day 2

Bench Press: 5x50 (kg) + 5x57.5 (kg) + 10x65 (kg) + 5x57.5(kg) + 15x50 (kg)
Overhead Press: 10x22.5 (kg) + 10x25 (kg) + 10x30 (kg)
T-Bar Row: 5x10x40 (kg)
Kroc Rows: 3x15x16 (kg) + 2x15x14 (kg)
CGBP: 3x10x50 (kg)
Barbell Curls: 3x10x20(kg)
Conditioning/Cardio: Pushups/KB Swings, pyramiding to 10 reps, and back to 1

Today's notes:

Constantly working on bench form. Not that it's bad, but I feel I can improve some details.
Forgot how much I love T-Bars.
CGBP done on the Smith just for today, all benches were being used.
Looking to add more "conditioning" work at the end of workouts instead of treadmil.

**giosach** · 08-07-2021, 04:27 AM

531 Simplest Strength Template, Cycle 1, Week 1, Day 3

Sumo Deadlift: 5x62.5 (kg) + 5x72.5 (kg) + 10x80 (kg) + 5x72.5 (kg) + 15x62.5 (kg)
Squat: 10x47.5 (kg) + 10x57.5 (kg) + 10x67.5 (kg)
Horizontal Leg Press: X
Seated Leg Curls: 5x15x40 (kg) super slow execution
Planks:3x40' left side/front/right side
Conditioning/Cardio: Treadmil, 20 minutes, medium intensity

Today's notes:

Everything moved very smoothly. However, doing light squat after deads felt harder than doing light deads after squat.
Looking to replace horizontal leg press, movement feels really uncomfortable. Wish the gym had a 45 degree press or a hack squat machine. Sometimes I look at the equipment some gyms have in other countries and get jealous.
Joke of the day: Was told BY A TRAINEE to make less noise with my deadlift! Seriously, fk commercial gyms, or most of them.

**giosach** · 08-08-2021, 05:00 AM

531 Simplest Strength Template, Cycle 1, Week 1, Day 4

Overhead Press: 5x27.5 (kg) + 5x32.5 (kg) + 15x35 (kg) + 5x32.5 (kg) + 12x27.5 (kg)
First three sets supersetted with DB Curls: 12x8 (kg)

Bent-Over Row: 8x37.5(kg) + 8x45 (kg) + 3x8x52.5 (kg)
First three sets supersetted with Bench Press: 3x10 same weight

Lat PullDowns: 2x10x55 (kg) + 8x55 (kg) + 12x40 (kg) + 10x40 (kg)
Dips: 3x8 Bodyweight
Conditioning/Cardio: Treadmil, 20 minutes, medium intensity

Today's notes:

Gym was empty and I was in the mood, so supersetted some stuff of the program. Enjoyed it and got a nice pump, but will not do it frequently as I think it took from my main movements.

**giosach** · 08-09-2021, 03:51 AM

531 Simplest Strength Template, Cycle 1, Week 2, Day 1

Squat: 3x67,5 (kg) + 3x75 (kg) + 10x85 (kg) + 3x75 (kg) + 12x67.5 (kg)
Sumo Deadlift: 8x60 (kg) + 8x67.5 (kg) + 6x75 (kg)
Pull-Throughs: 5x10x17.5 (kg)
Leg Extensions: 5x15x40 (kg)
Planks: 3x35' left side/front/right side

**giosach** · 08-10-2021, 03:22 AM

531 Simplest Strength Template, Cycle 1, Week 2, Day 2

Bench Press: 3x52.5 (kg) + 3x60 (kg) + 8x67.5 (kg) + 3x60 (kg) + 15x52.5 (kg)
Overhead Press: 8x25 (kg) + 8x30 (kg) + 6x35 (kg)
T-Bar Row: 5x8x45 (kg)
Kroc Rows: 5x15x16 (kg)
CGBP: 2x10x50 (kg) + 8x50 (kg)
Barbell Curls: 3x10x20 (kg)
Conditioning/Cardio: 8 kg KB Swings, pyramiding to 10 reps and back to 1

Today's notes:

Pretty bad sleep yesterday but everything moved nicely.
CGBP much harder when not done on the Smith machine like last week.
Will squeeze the next few workouts as I'll probably go on vacation next week and don't want to skip anything. Already eating A LOT more so that no recovery issues come up. Sleep is a problem but I'm working on it.
Will certainly continue with 531, maybe even for the whole next year or so. Still going through the books until I find a template to settle and run 3-4 consecutive cycles.

**giosach** · 08-12-2021, 03:08 AM

531 Simplest Strength Template, Cycle 1, Week 2, Day 3

Sumo Deadlift: 3x67.5 (kg) + 3x75 (kg) + 12x85 (kg) + 3x75(kg) + 15x67.5(kg)
Squat: 8x57.5 (kg) + 8x67.5 (kg) + 6x75 (kg)
Seated Leg Curls: 5x20x40 (kg) super slow execution
Conditioning/Cardio: Treadmil, 25 minutes low intensity

Today's notes:

Another very bad night of sleep yesterday, so did some basics and got out. Either way, deads moved really smoothly, I could have got more reps on the AMRAP sets but took it easy.

**giosach** · 08-13-2021, 03:45 AM

531 Simplest Strength Template, Cycle 1, Week 2, Day 4

Overhead Press: 3x30 (kg) + 3x35 (kg) + 12x37.5 (kg) + 3x35 (kg) + 15x30 (kg)
Bench Press: 8x45 (kg) + 8x52.5 (kg) + 6x60 (kg)
Bent-Over Row: 3x8x50 (kg)
Lat PullDowns: 2x10x50 (kg) + 1x10x40 (kg), Slow movement, hold at contraction.
Dips: 3x8 Bodyweight
Dumbbell Curls: 3x10x10 (kg)
Conditioning/Cardio: Push ups/ Heel Touchers, 63 reps each no break

Today's notes:

Lifting went great. My conditioning really sucks lol. Will try to address it after vacation.
Having to squeeze the next workouts, I'll just do the main and supplemental lifts and some cardio. Hope I won't miss a day.

**giosach** · 08-14-2021, 04:36 AM

531 Simplest Strength Template, Cycle 1, Week 3, Day 1

Squat: 5x72.5 (kg) + 3x80 (kg) + 7x90 (kg) + 3x80(kg) + 10x72.5 (kg)
Sumo Deadlift: 5x62.5 (kg) + 5x72.5 (kg) + 5x80 (kg)
Conditioning: Deck of cards workout. Exercises of choice: KB Swings, Heel Touchers, Bodyweight Squat, Crunch to knee, 104 reps each, aprox 15 minutes

Today's notes:

Squat didn't feel very good today, so I did not try to push the AMRAP sets. Deads felt light on all sets, probably my best progressing lift along with OHP.
Tried deck of cards as a conditioning tool, was nice. Need to come up with solid conditioning programming after vacation.

**giosach** · 08-16-2021, 05:45 AM

531 Simplest Strength Template, Cycle 1, Week 3, Day 2

Bench Press: 5x57.5 (kg) + 3x65 (kg) + 7x72.5 (kg)
Sumo Deadlift: 5x72.5 (kg) + 3x80 (kg) + 12x90 (kg)
Squat: 5x62.5 (kg) + 5x72.5 (kg) + 5x80 (kg)

Today's notes:

Last cycle's 70x5 on bench was worrisome, today's 72.5x7 moved smootlhy, very clean reps, so everything is good. Deads moving like thin air.
Conditioning/cardio was thrown out of the window today.
Last workout tomorrow before vacation, will again do some basics and call it a day.

**giosach** · 08-17-2021, 06:26 AM

531 Simplest Strength Template, Cycle 1, Week 3, Day 3

Overhead Press: 5x32.5 (kg) + 3x35 (kg) + 10x40 (kg)
Bench Press: 5x50 (kg) + 5x57.5 (kg) + 5x65 (kg)
Bent-Over Row: 4x8x55 (kg), 2 sets normal grip, 2 sets Yates
T-Bar Row: 4x8x45 (kg)
Dips: 2x10 + 1x7 Bodyweight
Conditioning: Burpees, pyramiding to 10 reps and back to 1
Cardio: Treadmil, 20 minutes, medium intensity

Mini review

Been back at the gym for the past 12 weeks. For the first seven did random Full-Body stuff to get back on track, next five I ran 2 3-week cycles of 531, with one week being a litte compressed due to personal issues. Bodyweight went from 90.7 kg (~200 lbs) to 95.4 kg (~210 lbs) while on creatine, so I'm guessing I put 2-3 kg, however I'm experiencing noob/detrained gains so my body already looks way better. About training, these were my 1RM when I started 531 and my current ones, according to PR sets, not tested:

Squat: 100 kg (Tested) ---> 110 kg
Bench Press: 80 kg (Estimated) ---> 90 kg
Sumo Deadlift: 100 kg (Estimated) ---> 125.5 kg
OHP: 45 kg (Tested) ---> 55kg

I'm leaving for vacation tomorrow and coming back I'll run a training max test and continue with some 531 Template, don't know which one yet.

To everyone reading, I wish you to have great training sessions.

**giosach** · 08-26-2021, 04:01 AM

531 Training Max Tests

Bench Press: 5x55 (kg) + 5x62.5 (kg) +5x70 (kg) + 4x77.5 (kg)
Sumo Deadlift: 5x80 (kg) + 5x90 (kg) + 5x102.5 (kg) + 5x112.5 (kg)
Cardio: Treadmil, 30 minutes, medium intensity

Coming back from vacation, I'm at exactly the same bodyweight, probably a result of eating a lot of **** and walking/swiming/hiking like a maniac. Today's test was successful, Squat and OHP to be done. I'm starting a "strength block" Monday, that will last aprox. until December/January, before moving to something more hypertrophy focused.

**giosach** · 08-28-2021, 03:31 AM

531 Training Max Tests

Squat: 5x70 (kg) + 5x80 (kg) + 5x90 (kg) + 4x100 (kg)
OHP: 5x32.5 (kg) + 5x35 (kg) + 5x40 (kg) + 5x45 (kg)

Today's notes:

Grindy last two reps on squat. Slept very bad yesterday so this might be a factor, but form also did not feel very good. Not making any changes yet as I'll squat 2x/week with mixed intensities. Will study form a bit and reassess at the end of next cycle.
OHP moving very nicely, training max test more than successful.

**giosach** · 08-30-2021, 03:59 AM

531 Coffinworm Template, Cycle 1, Week 1, Day 1

Squat: 5x70 (kg) + 5x80 (kg) + 5x90 (kg) + 5x80 (kg) + 3x90 (kg) + 2x100 (kg)
Bench Press Warm Up Sets Superset with Dumbbell RDL 4x12x12 (kg)
Bench Press: 5x5x55 (kg) (Paused)
Side Plank: 3x45' each side
Conditioning: Deck of cards workout. Exercises of choice: Bodyweight Squats/Push Ups/Band Pull Aparts/Crunches ---> 96/60/85/92 reps respectively.

Did not complete the whole deck due to fatigue.

**giosach** · 09-01-2021, 03:21 AM

531 Coffinworm Template, Cycle 1, Week 1, Day 2

OHP: 5x32.5 (kg) + 5x35 (kg) + 5x40 (kg) + 5x35 (kg) + 4x40 (kg) + 2x45 (kg)
Sumo Deadlift: 5x5x80 (kg)
Lat PullDown: 4x12x45 (kg)
Plank: 3x35'
Conditioning/Cardio: Treadmil, 20 minutes, medium intensity

Today's notes:

Right ham felt sore from Monday's workout, but everything moved nicely.
I'm a fkin moron, didn't train yesterday and now I'm supposed to Bench and Squat tomorrow. I'll see how I feel in the morning and maybe I'll reschedule the workouts.

**giosach** · 09-03-2021, 02:56 AM

531 Coffinworm Template, Cycle 1, Week 1, Day 3

Bench Press: 5x55 (kg) + 5x62.5 (kg) + 5x70 (kg) + 5x62.5 (kg) + 4x70 (kg) + 2x77.5 (kg)
Squat: 5x5x70 (kg)
Bent-Over Row: 4x12x50 (kg), 2 sets normal grip, 2 sets Yates
Plank: 3x35'

**giosach** · 09-04-2021, 03:50 AM

531 Coffinworm Template, Cycle 1, Week 1, Day 4

Sumo Deadlift: 5x80 (kg) + 5x90 (kg) + 5x102.5 (kg) + 5x90 (kg) + 4x102.5 (kg) + 2x112.5 (kg)
OHP: 5x5x32.5 (kg)
Goblet Squat: 4x12x12 (kg)
Side Plank: 3x45' each side

Today's notes:

I put Goblet there thinking it's gonna help somehow with the squat, but I don't think that's the case. Will replace with an ab or pulling movement.
I seriously need to get my sh*t together with cardio. Lifting progresses great so far, but I want to be at least at a decent level of cardiovascular conditioning. Hopefully I'll stop being bored I guess.

**giosach** · 09-06-2021, 03:42 AM

531 Coffinworm Template, Cycle 1, Week 2, Day 1

Squat: 5x70 (kg) + 5x80 (kg) + 5x90 (kg) + 5x80 (kg) +5x90 (kg) + 3x100 (kg)
Bench Press Warm Up Sets Superset with Dumbbell RDL 4x10x14 (kg)
Bench Press: 5x5x55 (kg) (Paused)
Side Plank: 3x40' each side
Conditioning/Cardio: Treadmil, 30 minutes, low-medium intensity (Amen)

**giosach** · 09-07-2021, 12:49 AM

531 Coffinworm Template, Cycle 1, Week 2, Day 2

OHP: 5x32.5 (kg) + 5x35 (kg) + 5x40 (kg) + 5x35 (kg) + 5x40 (kg) + 3x45 (kg)
Sumo Deadlift: 5x5x80 (kg)
Lat PullDown: 4x10x50 (kg)
Plank: 3x35'
Conditioning/Cardio: Treadmil, 20 minutes, medium intensity

**giosach** · 09-09-2021, 05:24 AM

531 Coffinworm Template, Cycle 1, Week 2, Day 3

Bench Press: 5x55 (kg) + 5x62.5 (kg) + 5x70 (kg) + 5x62.5 (kg) + 5x70 (kg) + 3x77.5 (kg)
Squat: 5x5x70 (kg)
Bent-Over Row: 4x10x55 (kg), 2 sets normal grip, 2 sets Yates
Plank: 3x40'

**giosach** · 09-10-2021, 03:34 AM

531 Coffinworm Template, Cycle 1, Week 2, Day 4

Sumo Deadlift: 5x80 (kg) + 5x90 (kg) + 5x102.5 (kg) + 5x90 (kg) + 5x102.5 (kg) + 3x112.5 (kg)
OHP: 5x5x35 (kg)
FacePull: 3x20x15 (kg)
Side Plank: 3x50' each side
Cardio: Treadmil, 20 minutes, medium intensity

Did 2.5 kg more than I was supposed to on OHP by accident.

**giosach** · 09-14-2021, 04:43 AM

531 Coffinworm Template, Cycle 1, Week 3, Day 1

Squat warm up sets superset with DB RDL 4x11x14 (kg)
Squat: 5x65 (kg) + 5x75 (kg) + 3x5x85 (kg)
Side Plank: 2x50' each side
Cardio: Treadmill, 35 minutes, medium intensity

Thread: In the end, why not? New start! :)

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