BtM W5D3
Squat
135x5
185x5
220x5
250x5
285x5
superset with
Chin at bw+35- 5x5
BPA- 5x20
EMOM OHP at 95, 10minutes
OHP at 95
5x5
superset set with
TB shrug at 205lb
x27, 24, 21, 17, 14
Squat
220x28
Went straight from lifting to a 45 minute walk with the fam to this
Pulled pork with spicy pickled peppers and some pineapple. We slow cooked a bone in pork shoulder yesterday and have a TON left over so I’ll be eating it for the next few days.
BtM W6D1
Squat
135x5
135x5
185x5
250x5
285x5
5x5 at 320
Face pull at 35lb
5x20
NG chin
10x10 (RP last 3 sets)
OHP
45x5
60x5
75x5
110x5
125x5
140x5
110x11
BW dips
10x10
I’ve been waking up feeling absolutely beaten down the past few days. Again, just wasn’t into this but had to get it done. I keep telling myself there’s only a handful of days left.
I purposely haven’t looked at the weights coming up, but now I know my Widowmaker on day 3 will be at 250 and I’m fully ready for day 2 to totally destroy me.
You got it, couple more sessions then a deload, good on you for making it this far!
Thanks man. I remember feeling this way the last run through. Just ready for it to be over with to regain composure and start ramping up again. Feeling pretty beat up at this point, haha.
BtM W6D2
Deadlift
135x5
225x5
275x5
320x5
370x5
3x5 at 415
Bench
95x5
95x5
115x5
150x5
170x5
5x5 at 190
Empty axle curl
1x100
Chest supported DB row at 45lb
x 17, 14, 12, 11, 10
Set 2
Set 3
Got this done after work and had to go straight into dad duty. Was planning on getting to it tomorrow but family obligations are taking over. Was supposed to meet up with @heretolog tomorrow morning, too, but that got pushed back to next week as well.
So happy to be done with the deadlift portion of this. I wasn’t sure if I was going to be able to hit all the reps, but they moved alright. Bench was no problem at all.
Really nice deadlifting
Thanks @LoRez. Didn’t feel good in the moment but watching back the reps moved pretty fast.
BtM W6D3
Squat
135x5
185x5
225x5
250x5
285x5
320x5
Superset with
BPA 4x25
NG chin at bw+35
5x5
OHP
12x5 at 110
Superset with
TB shrug at 205
x 32, 23, 22, 24, 15
Squat
235x22
This concludes building the monolith. I’m not going to run this again for quite some time. Super happy it’s over with. Deload week coming up and then on to 531/RP 6 week challenge. I’ll update here when I get a few minutes with TMs and whatnot.
If next week doesn’t work I’m going to have to start calling you bailerman haha
lol nice
And nope not gonna happen! I’m pumped!
And if next week ends up working you can call him buddyman 
You going to stop by bro? I had envisioned in my brain a while back that you, me and @heretolog met up to go HAM on some deadlifts.
Congrats :] looks like it worked really well for you
That’s how you know you did it right, lol
Thanks @creative_name !
I think it did. I was hoping to use these past 6ish months to slowly bring myself back up to “baseline” and slingshot my strength beyond where I was when I was 30lbs heavier…
No matter what, I’m happy with how things have been moving.
Deload week is here at the perfect time. I won’t have much time to lift during this work week, but planning on doing a quick full-body day on Wednesday, maybe just hitting TMs for a single, and whatever @heretolog and I come up with on Friday.
Going to be running the 531+RP challenge as written, with X+ top sets and the prescribed assistance.
TMs after being adjusted from last cycle are
Squat- 335
Deadlift- 445
Bench- 200
OHP- 150
My bench TM is still pretty low, and I blew through the bench sets during BtM. I’m absolutely ok with that as I now have an opportunity to push reps on both the top sets and rest pause sets. All other TMs are close to, or actually, a reach.
I am slowly creeping back up to my TMs I had last summer and will likely have the opportunity for some rep PRs coming up on both the top sets, back off sets and Widowmakers.
My main dietary focus this cycle will be consistently getting in a protein shake first thing in the morning and right before bed. Food intake has been ok, but weight has stagnated around 201bs average the past month with my current intake.
I haven’t given any thought to the stretching aspect yet, and if I continue on this path (higher intensity, lower volume) ala DC, I may give it a shot here and there. I’ve always wanted to truly run DC but have been unsure how to set it up with the equipment at my disposal. Seeing both @alex_uk and @T3hPwnisher make it work has inspired me to potentially give it a shot at some point after I’ve made some more efforts with 531.
But that’s thinking too far ahead. For now, the next 6-7 weeks are going to be used to gain some weight and smash some PRs.
Snapped this photo over the weekend of my current state
Things are moving in a good direction. Gotta lay some more muscle on my delts/chest/arms.
deadlift
work up to 405x1
315x5
bench
work up to 200x1
Still feeling quite fatigued from that final day of BtM, opted to take it easy on everything today.
Love it! Clearly a fully stocked gym is easier to run DC with but there’s definitely ways of making it work in the home gym.
That’s awesome to hear. Once I’m ready to make a pivot from 531 I plan on digging back through both of your logs and making some notes.
Squat up to 335x1 or 2? Don’t remember
Lat pulldowns
Incline DB press
Uni DB row
Lifted with @heretolog in the west wing after he stopped up in my neck of the woods yesterday. Had a lot of fun!
Lots of shoveling and potentially being called in to work today. Not quite the ideal weekend.
531RP W1D1
Squat
135x5
170x5
205x5
235x5
270x5
300x11
235x20
Bench
95x5
100x5
120x5
140x5
160x5
180x13
140 x 16, 6, 4
Chin
x 15, 5, 3
Overhead cable tri extension at 30lb
x 18, 9, 6
Cable crunch at 80lb
3x15
Wow. Intense.
Squats felt shitty and my left elbow was giving me some serious grief during all of this, but overall I’m pleased with all of the rep counts. I might’ve hit a rep PR on that bench +set. Used the new bench (thanks @heretolog) and it feels so much better than my adjustable bench. Way more stable.
Food has already ramped up, time to gain. Weighed 203 this morning.
