I was running this program before 531 came out, and nobody ever thought about deloads. At the time I would just listen to my body, do the program for awhile, recheck my max, take a week off, and go again. I couldn’t tell you what that schedual was, and I was juicing at the time, so it might not be relavent. I can say that knowing what I know now, I’d probably run it in 6 week cycle’s, take a week off completely from benching, re-check my max, and go from there, rerunning the program again if needed. Latter
There’s two more stretching/mobility routines if you want to try.
Simple Six
Limber 11
Yes yes yes, simple 6, this is exactly what I was looking for, a simple little routine I could do daily or atlest beofr every workout. I can’t thank you enough, as I’d looked all over the internet, and wasn’t able to locate what I was looking for, it seemed to be all hip stuff, awesome Thanks
Ya. Great vids. When I had some type of impingement in my right shoulder (sore for 5 months) it finally took me doing a stretch like the one he did on the floor combined w. Rotations,Front, side n reverse laterals to heal it n make it go away. I did the stretch standing up against a wall. Right shoulder to it. Arm up so bottom of arm is parallell to ground fore arm up to now make 90 degree angle fist now pointing to the sky. Lean shoulder Into wall while using other hand to pull hand away and down. While keeping original placement of shoulder and back of arm. Arm n shoulded will rotate in its self but shouldnt move from original placement. Youll feel it stretch what it should. Id do a few 10 sec holds each time. Everyday.
I am beat the fuck up today, wow, I pushed the ring pull-ups hard yesterday, and my back is ruined today. Since I’ve been training at home, I’ve been using my TRX face-pulls as my main upper body pull movement, as it works weel to off-set the bench, but I realized that I’m not doing alot of heavy weight exercises for my upper back, just alot of rep work.
I generaly save chins, and pull-ups for when I’m in jail. They’re a funny exercise for me, in that when I train them hard, they jump up fast, to 20 full reps faily quickly, but when I stop training them, they fade fast as well, and I find myself only being able to da a couple reps. There’s not alot of heavy back exercises I can do at home, that don’t over tax my lower back, and I avoid these because my focus on oposite days is squat, and deads.
So I need to have exercises for my upper back, that are heavily load-able, and won’t wreck my lower back, for now thats chins, ring chins seem ideal for my shoulder health. I’m in the process of building myself a bench, thats high enough, that I can lay on it, have my arms fully extended below, and be able to do rows without the plates touching the ground. Basicaly bent over barbell rows, with out lower back involvement. In the mean time boatloads of pull-ups.
One other thing, I’m suposed to do my heavy smolov squat workout today, but I’m going to leave it till tomorrow, for a few reasons, but mainly I want to be fresh, now that I’ve seen young Chobbs 295 front squat, I guess I better see where I’m at, so tomorrow I’ll ramp-up with front squats ( when I’m fresh) before I max out on back squats, I’ll try to film the whole mess, and want to be rested 
We shall see. Later
Good work. How about snatchgrip highpulls from a hang at or just above the knees? Nothing has ever made not only my traps but entire upper 1/3 of my back so dang sore. !!!Since the hang is just above knee maybe it wouldnt lowerback much least for me.
Ya, I like doing high pulls, or cleans on squat day, and I do them pretty regular, depending on my energy levels after squats, but I need an exercise that I can of set my bench with, as it’s getting stronger. I usually do low pully row with a long bar when I’m in the gym. I can pretty much replicate the bench in reverse with this set-up, and it’s kept my shoulder’s healthy over the years of heavy pressing.
I don’t have this option at home, but I’m working on it. There’s a ying and a yang to everything I feel, and it’s important to stay balanced for joint health. I thought the TRX would do, but I need somthing more load-able. Me thinks. later
I was just drinking a bottle of wine, listening to the radio, as I cooked me and my wife a nice dinner, and ‘’ Here I go again’’ came on the radio ( white snake) I remember, I have a vivid memory, I should say, of coming back from a midnight skinney dip, with my teenage girlfriend. Blasting through the night, in my 14 year old 81 T top Fire Bird, painted yellow with a spray can, we had the T tops out.
That song was blasting, and we were singing along out loud. The wind rushing by, the big block singing along. Man, it’s not fair, all you kids following my log, got your techno music, and your mom’s Prius hybrid’s to take your girlfriends out with, it’s just not fair, you don’t know what your missing. LOL, I miss cheap muscle cars, cheezy as they were. I miss music that didn’t sound like everything else. Most of all, I miss teenage girlfriends, wearing nothing but one of my wife beater’s after a skinney dip in the lake. I can always buy another muscle car, but teenage girlfriends are getting hard to come by. probably just the wine talking, but thought it was somthing you guys should realize your missing out on. Later
Might be a little hung over tomorrow, squat in the afternoon, I always hit PRs hungover anyway !
[quote]AnytimeJake wrote:
I can always buy another muscle car, but teenage girlfriends are getting hard to come by. probably just the wine talking, but thought it was something you guys should realize your missing out on.[/quote]
Lol. I didn’t miss out on it (last girl I dated was 19), I just decided I prefer someone a little more mature. Plusses and minuses both ways.
[quote]AnytimeJake wrote:
I always hit PRs hungover anyway ![/quote]
This is not bro science this is REAL science
Yesssir. As being born in 1980 makes me tha very last of the old school… dealing w. Then new technology n social life/morals. . My urge for being tough on my kids and muscle cars runs strong…
LOL, I got half cut last night, and for some reason was on the computer, bad combo I only belong to one other site, an old school chopper site, so for what ever reason I was chatting over there with a couple guys, and poping over here and updating the odd posts, talking about golden memories of my piece of shit yellow fire bird, haha, thats why I only drink a couple times a year, makes me more anoying than usual.
Anyway off to squat and set some PRs Later.
Sunday Feb 2 samolov squat workout 3, week 1 — 325x5
Front squat
135x3
155x3
185x3
225x3
245x4 ( PR, sounds funny but this is a PR, big one
Back squats
245x5 ( it’s a strange feeling switching over, the same weight feels so light, like I could jump 6inches)
275x5
295x5
315x5
325x5
I belted up for the 245 front squat, and nothing else, just for the record. On my top back squat set 325, on the fith rep, at the very bottom I lost my balance, and started falling forward. I had to stick my left foot out, caught myself, but had to finish the rep, as basicaly a lunge. Wish I had of got that on camera. Nothing got hurt, mabey a twinge in my left shoulder, but I was lucky. I think it had to do mostly with squatting in boots, and getting used to this, plus I’ve brought my stance in about 6 inches, since switching to boots. I’ve squatted in skate shoes for 20yrs, and I just started using boots, as I can hit depth easier on front squats. I could have also been a little tired from my front squat PR as well. Anyway no harm no foul, glad I didn’t have a max weight on my shoulder’s. Thats being comitted to a lift I guess, could have just blew it off, but I stayed with it later
Your front squat is ahead of my back squat…
I’ve had to put squats into the accessory category instead of core movement. Until I get my knee fixed there they will stay.
I’m in awe of the heavy squatters out there!
What the fuck happened yesterday, I got out of the habit of following regular season football a few years ago, but I usually watch the last few games and superbowl, that’s not what I figured on, haha, what the fuck happened to Manning. I hope someone was paying him for that performance ‘’ Epic fail ‘’ LOL right from the get go, wow if he didn’t get paid for that, he needs to re-think things, and the sea hawks ‘’ D ‘’ Fuckn A. Awesome upset, love watching those massive up-sets, just to see the looks on Bronco’s player’s and coaches faces, awesome
[quote]AnytimeJake wrote:
I was just drinking a bottle of wine, listening to the radio, as I cooked me and my wife a nice dinner, and ‘’ Here I go again’’ came on the radio ( white snake) I remember, I have a vivid memory, I should say, of coming back from a midnight skinney dip, with my teenage girlfriend. Blasting through the night, in my 14 year old 81 T top Fire Bird, painted yellow with a spray can, we had the T tops out.
That song was blasting, and we were singing along out loud. The wind rushing by, the big block singing along. Man, it’s not fair, all you kids following my log, got your techno music, and your mom’s Prius hybrid’s to take your girlfriends out with, it’s just not fair, you don’t know what your missing. LOL, I miss cheap muscle cars, cheezy as they were. I miss music that didn’t sound like everything else. Most of all, I miss teenage girlfriends, wearing nothing but one of my wife beater’s after a skinney dip in the lake. I can always buy another muscle car, but teenage girlfriends are getting hard to come by. probably just the wine talking, but thought it was somthing you guys should realize your missing out on. Later
[/quote]
I like this log already. Is it hard to buy teenage gfs where you are?
Keep the log going bro, I’ll drop by for support. I didn’t even know you had one,. but getting out an about, visiting other logs is the best way to get some interaction on your own. Alot of the guys following my own log are in the same strength catagory as you, and most have less knowlage, so I imagine you’ll pick up some follower’s just from dropping by here.
It’s worth a look for anyone reading this later
I have an incline workout today, but have to wait till later, because my daughter’s home sick from school, and my wife hate’s when I leave her in the house alone to go out to the garage and workout. Anyway this will be my first workout in a long time back on true 531, and going for rep PR’s rather than just focusing on heavy weight, and volume. I just want a way to keep, and mabey gain a little upper body strenght while I’m running smolov on my squats. I’ve set it up so I have two basic 531 upper body days, and keep the recovery for squats. We shall see !
My mistake on the above post, Shore’s weights are listed in Kilos so he’s not in the same catagory as the rest of us, he’s much stronger, even more reason to look around. Not alot of strong guys out there willing to share openly, it’s a shame to see one go, because nobody’s heard of his log. Anyway off to workout, wife just picked up kid. Later
monday Feb 3, 531 incline workout 1, based on 275
Incline Bench--------- DB row ( kroc row stance - 45’ upper body angle, pulling to armpit)
135x10--------90x10
135x10--------90x10
185x5---------90x10
215x11-drop
135x9----------90x30
Dips---------BB reverse curl
mex20-----------55x20
mex20-----------75x10
mex20------------55x20
Ya it feels weird, it feels like I’m not handling enough weight, or not near enough volume, but I’ve used 531 enough times over the years myself and with kids, to know it dose it’s job. I also know that I just had a hard week with smolov, haha, and that was only the first week. I have 12 more grueling weeks to go, and I need a safe place to park my upper body lifts, where they won’t get in the way of recovery, and they won’t disapear, so basicaly schedual’s looking like this
Xney on program, I’m squatting 4 times a week for next four weeks, so program I had written won’t work, just do above workout, plus Bench version when ever possible, in and around 4 squat sessions a week. Whatever !
Tuesday Feb 4 smolov workout 1 week 2 – 4x9x275, but I switched it to 5x5x275 high box front squat (stupid fucking idea)
front squat
MTx2x10
135x5
155x5
185x5
205x5
225x5 ( this is where I came up with stupid idea, to do whole workout front squat)
275x5 --high box set-up – video’d this set
275x5
275x5
275x5
275x5
Back squat
275x10 no belt no box
There it is, I won’t be able to walk tomorrow I already know. Strangly these kinds of workouts are really knee freindly for me, it dosen’t matter how much weight I put on the bar, as long as I stay above parelle and push my butt back on the box squats it takes the pressure off my knee. Other than that, these were really fucking taxing on everything, so I’m hoping to be able to drop the box by 2 inches next week, and get same workout done, and the week after that try some front squats at this weight free squatting. We shall see, fucking hell. Later