Ez. You’ve done all the work already. Earned that PB.
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This is a serious press. Amazing!
The challenges do nothing for me or almost in term of motivation, but it’s still nice to share the journey here!
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@guineapig I think I’m going to skip over 70kg and go straight for the PR. Get myself a win to finish the year.
@aldebaran thanks man, I’ll catch you guys one day.
I forgot to mention above that I got a pair of grippers and a wrist roller for Christmas. Anyone got any smart ideas how to incorporate into the “program” above?
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Looks good. I’ve never tried a 2-workout 531 set up before. Are you running these ABA BAB style? (3x a week). Or 2x a week? I imagine those would be pretty long sessions with 2 main lifts, BBS, and assistance.
That looks like a LOT of work for 1 session
I’m going to run them “whenever I can”. Which will probably be 2/3 a week but I don’t actually know for sure how much time I’ll have available. The flexibility was one of the biggest factors when designing the program, honestly.
I haven’t actually tried a session yet, but I imagine them running to 45 - 60 mins. I’ve been running press BBS with supersetted assistance in 30 mins without pushing myself so add in an extra 3 working sets for another exercise, plus a minimal warm up first and an hour seems very reasonable with some conservative TMs. I may change my mind once the squats get heavier.
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I don’t think so, it just looks like it because of the way its presented. In many ways, it’s a standard 531 template just rearranged slightly. Instead of:
Jumps
1 main lift
Supplemental
50 pull
50 push
50 core
You get:
Jumps
2 main lifts
Supplemental
50 reps push or core
50 reps pull or core
One extra main lift, reduced assistance. It’s also worth noting that these lifts are not very heavy. No back squat or deadlift or bench in there to do much CNS damage.
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Nevermind then I guess I misinterpreted all the 5/3/1 lingo 
Yeah, I forget that most people aren’t as used to 531 programming as me. And this is definitely not a normal application of them. I’ll try a similar (ish) session tomorrow and see how I feel about it.
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It’s funny, because once you “get it” it’s the easiest system in the world. For those not in the loop or just with less interest than some of us, it seems like a web of random acronyms and numbers that would take a spreadsheet and algorithm to execute. For my wife and friend who have used it, I literally had to write out exactly what to do in exactly what order and weight, or they get into the garage and look at the written program, and say “I literally have no idea how to even start this workout.”
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For sure. I’ve been actively using some form of 531 programming for at least 3 years by this point. Add to that the fact that I have a strange brain that finds these things pretty easy to commit to memory and it’s all pretty straightforward and logical to me.
If you showed me all this 10 years ago, I’d be completely lost at sea. I guess you could liken it to a undergrad degree. By the time to get to final year, all your first year stuff is so ingrained and obvious that it becomes just part of how you think but that doesn’t undermine any struggle you had to learn it the first time round.
I don’t mean to add work to your sessions, but treating abs like all other muscles works. If you do Weighted crunches in the 10-15 rep range a couple times a week then you’ll see your abs better than before. Abs can hypertrophy and that will make them appear through some body fat.
This is completely vain since weighted crunches aren’t exactly a movement that transfers to real life, but it works. Also, don’t do this with oblique training unless you want that rectangle look instead of the V taper.
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I do want to add direct core work to my program, but space doesn’t allow at the minute. The front squats and loaded carries will probably have to do that job of now.
Any examples of weighted crunches @Frank_C mate?
Work for today:
Press:
10 x 20kg
5 x 40kg
5 x 40kg
5 x 50kg
3 x 60kg
1 x 65kg
0 x 72.5kg
0 x 72.5kg
1 x 70kg
Notes:
- Was meant to be doing a full session here after but the missus got called in to work early so just the max test. Depending how the sprogs are, I might get a living room conditioning session in later.
- I make that a 10kg gain in 5.5 months (from 13th July). I’ll take that. Time to move on and balance my training a bit.
- That garage is fucking freezing, not looking forward to these garage gym sessions.
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The basics percentage based system yeah. But all the funny names? Anchors, leaders krypteria, fsl, pro, etc, is somewhat confusing I think.
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Give it time, you’ll come round to the dark side.
Do you have cookies?
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Have you seen my Transformation photo? Don’t get a physique like that without cookies.
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