Awesome glad you like it, I actually ended up enjoying that bench more than most at my gym. Was just wide and soft enough to be able to really dig in and stable through loads of close to 700 lbs (me + bench), hope it treats you well!
my left elbow was giving me some serious grief during all of this
You ever try some hammer curls as a warmup? I do them pretty frequently before my bench sessions, not sure it has a huge impact but think it helps a bit
I don’t really have anything to compare it to, but the stability and width changes are huge between the two. Might not make a massive difference in weight moved in the long run, but I definitely feel more confident with the new bench, haha. The grippy pad on it is pretty sweet too.
I have not but I’ll give it a shot through this program. The squat top set was where it started so I’ll begin each day with some. Just enough to get some blood flowing?
More or less, I just grab something in the 20-30 range and do a few sets of ten. I’ve never felt super comfortable with the bar position in low bar squatting though, mostly do to shoulder stuff, so if that’s increasing pain I’m probably not going to be any help
Damn @boilerman have I been doing it wrong?
Looks like, for example, you do:
Squat: 5@65, 5@75, 5+@85, AMRAP@65
Whereas I read it as:
5@65, 5@75, 5@85, AMRAP@65
With the lack of + on the heaviest set.
(Let me be clear: maybe it means I’m going too heavy, but if I tried to do 5+ on my top set, it wouldn’t be much more than 6 or 7 reps anyway.)
Amazing lifting and strength btw!
No matter what, I’ll give it a shot and see how I feel. Anything will be better than the stupid tendon pain! And a little extra bicep work never hurts, haha.
Nope! I ran it with 5’s pro the last run through and got great results. However, in the article he writes…
“I don’t recommend going to failure on your last 5/3/1 sets – push these for PR’s but never go to failure.”
"Sample Workout
This is what a Monday workout of Week 2 might look like:
Squat: (Training Max = 500)
Bench Press: (Training Max = 300)
Squat: warm-up sets, 350×3, 400×3, 450×7, 350×17
Bench Press: warm-up sets, 210×3, 240×3, 270×5
Bench Press (RP): 210×15, 210×5, 210×3
Chin-Up (RP): 1×18, 1×6, 1×2
Barbell Triceps Extension (RP): 115×20, 115x 12, 115×8
Hanging Leg Raise: 3 sets"
And also advises to run the 531 sets as described in the book (meaning 5+, 3+, 1+).
I’m of the opinion that running it either way would be perfectly fine. I am aiming for a decent surplus so I will be pushing the 5/3/1+ as suggested. Not to failure, but shooting for a decent rep count. I think if you’re reaching on your maxes, going with 5’s pro or even minimum (5,3,1) reps would be best.
Depending on the week, that would be ok. Hitting 6 or 7 reps on 1+ week would be pretty common especially if using a high TM.
I’m just carrying over my TMs from the previous cycles. My DL TM is probably too high, as is my OHP. I don’t think it will really have an effect on training stimulus, especially with the meat of the program revolving around high reps at 65-75%.
531 is kind of fickle in that way. I seem to need to get into a groove with it and settle in to my weights to make the best of it. Personally, I’d give this template a couple runs through (and I may do the same). No matter what, you can always shoot to improve your rest pause and Widowmaker sets the second go-around even if you keep the same TMs.
Roger that!
Somehow i missed that. Planning to run 5s pro through it.
531RP W1D2
Deadlift
135x5
225x5
275x5
310x5
355x5
400x10 PR
310x16
OHP
65x5
75x5
95x5
105x5
120x5
135x11 PR
105 x 12, 5, 3
Kroc row at 70 (each)
x46
Cable rope curl at 50
x13, 7, 4
Hanging knee ruck
3x15
This fucking sucked. Second half of the day was difficult mentally to get through after blowing my brains out on the main moves. At least I now have a launching point for the assistance.
Time to eat.
Awesome
Awesome
And awesome!
Absolutely smashing in here, well done!
Thanks dude!!
F**k me you got strong. Great to see dude!
Thank you so much dude!
It’s funny… You said the same thing the last time I wrapped up building the monolith and pulled 455 for the first time, haha. Monolith seems to work pretty well for me, I just can’t physically or mentally handle it more than once every 18 months or so.
Outstanding lifts boilerman!
Its 5am here so ill be doing the same movements in another hour - at about half the weight haha!
Thanks dude!
531RP W2D1
warmup with db hammer curls
Squat
135x5
170x5
205x5
220x5
250x5
285x15
220x20
Bench
80x5
100x5
120x5
130x5
150x5
170x16
130 x 15, 7, 5
Chin
x 17, 5, 3
Overhead cable tri at 30lb
x 23, 10, 6
Cable crunch at 85
3x10
Elbows felt significantly better this week, but my hip was in pain throughout the squats. All good. Not much time for notes, but to copy from last week…
Wow. Intense.
Also, looks like I’m running this as 3/5/1. Woops.
531RP W2D2
Deadlift
135x5
225x5
250x5
290x5
335x5
380x12
290x18
OHP
65x5
75x5
95x5
100x5
115x5
130x13
100 x 14, 6, 4
Cable rope curl at 50
x 19, 9, 6
Kroc row at 70lb each
x58
hanging knee tuck
3x15
No idea what the ab work is for. I’m just running on fumes at that point. I fucking love this template. It is so difficult. Might’ve hit some PRs today on press and DL. I’m honestly more happy with how hard I’m pushing these sets than the weight on the bar.
I am getting quite a bit more veiny than I was a month or two ago. Feels like I’m finally filling back out. Diet has been great and I can only assume weight is coming back on. Haven’t weighed in for a bit, but performance is right where I want it to be.
Now that is a great feeling. Nothing quite like the feeling of putting a shirt on and thinking ‘did my wife shrink this?’
Sometimes I wish that would be the case… I do all of my own laundry haha. I wouldn’t want anyone digging through my socks or pants after what I get into at work. If anything has shrunk, the blame lies solely on me!
Such a modern man 
Lol, in some ways I sure am.
Had a very busy weekend. Worked Friday night and Saturday morning. While working in a crawl on Saturday I might have over stretched some muscles in my lower back, because I had a sharp pain followed by a light burning sensation and my back sort of “gave out”… similar to what I had a few years ago. I think it also may have something to do with maybe being on the verge of getting sick? It seems like my body is fighting something. I just feel off
Did some stretching and rolling yesterday in place of lifting to try and loosen up some tight areas, specifically in my hamstrings and hips. The muscles that wrap around the hips/groin are tight as hell, and have been for quite some time. Also did some spring clean up in the yard, we’re finally getting some decent weather again.
Might be able to get a lift in today, but I’m planning on capping the + set and taking it easy on the Widowmaker to protect my back. Also, picked up a new piece of equipment (for free!). I’ll upload a picture later.
531RP W3D1
Squat
135x5
185x5
225x5
250x5
285x5
320x8
250x14
Bench
95x5
100x5
120x5
150x5
170x3
190x10
150 x 12, 4, 2
NG chin +25
x 9, 5, 3
Overhead cable tri at 35lb
x 26, 11, 6
Cable crunch at 85lb
3x12
Before this, took a 30 minute walk with the family. Had a half day due to the eclipse proximity and warnings of travel and whatnot.
Overall a good day. Had a bit of a snap crackle pop in my lower back during that first set of 250 and that seemed to unlock it a bit. Squats felt much better after that point, although it hurt pretty bad throughout benching.
Pleased with the numbers hit considering the state of my body. Will likely shoot for deadlift/press on thursday or friday.
Time to go watch the sun disappear and reappear!