LL1
Squat
195x3
220x3
245x3
275x1
195x20
Plate raise- @ 25lb 3x10
Curls 3 sets
Squat felt heavy today… feeling very under recovered. Work has been absolutely nuts this week… gotta eat more.
LL2
OHP
75x3
85x3
95x3
105x1
10x5 @ 85lb
Supersets
Dip 3x12
Band Pull down 3x12
Lunge BW+50 3x20
Everything moved well today
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LL2
Deadlift
210x3
250x3
280x3
310x1
5x5 @ 250lb
Supersets
Skullcrushers 3x12 @ bar weight
Curls 3 sets
HLR 3x12
310 moved well. Double overhand on everything but top set.
Feeling a little puffy around the waist so I may cut out tortillas from dinner for a week or two and just eat more protein/fat. Got a huge haul of meat last night from a Pennsylvania cattle farm.
20lb grass fed, grain finished 80/20 ground, 4 grass fed grain finished Delmonico steaks, two 12 packs hot Italian links and 3 packs smoked uncured pork bacon.
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Today’s food was pretty plain up until my late dinner… just ground beef for lunch… kind of boring…
Dinner however…
2 small delmonicos on the cast iron pan. The meat was way more bloody than I’m used to… after searing I added butter and it mixed with the juices from the meat and made a salty buttery gravy. It was awesome. Next time I’m doing them on the grill so I can get them hotter, quicker. The sear wasn’t as good as I would like
Big salad, spinach and spring mix with a few handfuls of chopped carrots, blue cheese dressing
5 scoops organic peanut butter
4 handfuls blueberries
Going to have a double scoop protein shake with milk before bed
LL2
Bench
135x3
155x3
175x3
190x1
5x10 @ 135
Supersets
Band tri pushdown 3x14
BW pullup 8,8,5
HLR 3x12
No idea where those pullups came from. I think the last time I was doing pullups they were sets of 5 or 6. Probably light on the scale right now though. It’s been tough trying to find time to eat while at work so I have to start getting better about that. Pan seared scallops for dinner tonight, with a risotto cake and some truffle oil… and more than likely some of that bacon I bought. Already went through 3 lbs of ground, a package of delmonicos and a pack of bacon.
Edit: weighed 203 after dinner, so I’m losing weight like crazy. Gotta eat more.
LL2
Squat
200x3
230x3
255x3
285x1
200x20
SS
Band delt raises 3 sets
Band Curl 3 sets
Strapped for time today, strict 2 min rest between sets.
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LL2
OHP
75x3
85x3
95x3
105x1
10x5 @ 85
SS
Dip 4x12
Band pulldown 4x12
WL BW +50 4x20
Super dehydrated, super tired. BBS sets went a lot better than I thought they would.
Gonna start cleaning up and packaging the bar for @tlgains tonight. It’s going to be coming in a rogue box- but don’t get too excited bro, it’s not a rogue bar haha. I’m planning on making it to UPS tomorrow after work, barring any emergency calls for after hours work. I’ll email you in a little bit man.
3 Likes
LL2
Deadlift
210x3
250x3
280x3
310x1
5x5 at 250lb
SS
Skullcrushers 4x12 at 55lb
Curls 4 sets
HLR 4x12
All sets were double overhand.
Fuck summer. Home very late from work, and had a crazy day. We’ve been having a heat wave here… can’t wait until it cools down a bit. Feeling physically exhausted and extremely dehydrated. Having trouble finding time to eat lunch at work, gotta start seriously carving out some time for breakfast and lunch.
Woke up at 201lb this morning… Down 5 lbs since starting 531 and the weather turning. Looking leaner and abs are showing through again. I was able to have lunch yesterday and I pigged the hell out for dinner/after dinner.
Couple pics of dinners as of late
First pic is 8oz ribeye basted with butter, double wrap burrito with 6 scrambled eggs, home made salsa, cheese etc
Second pic is two 8oz grass fed delmonicos and a large salad with blue cheese dressing.
After dinner I’ve been having a lot of fruit, like pineapple, nectarines, blueberries and bananas.
Yesterday’s dinner was three 6oz burgers made with the ground beef I bought from the farm, topped with cheese, red hot and greens on a couple wraps. Going to have the remaining burgers for lunch today.
Good job helping the youth!
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Ha no praise needed. He seems like a good kid and was in need, hopefully it’ll be a pay it forward situation.
LL2
Bench
135x3
155x3
170x3
190x1
5x10 @ 135
SS
Pull ups 9,8,8,6
Incline BB bench @ 110lb 4x10
HLR 4x12
Have I said I hate summer before?
Bench felt ok. I still feel like I can make form improvements but I can only watch so many YouTube videos before I forget everything I just learned. Gotta pick one thing to work on and go from there. Pull ups are surprising me, but likely because I’m a skinny fuck right now.
Three 5-6oz hamburgers with cheese for lunch. Chicken thigh burrito tonight… Probably going to hop back on the peanut butter as well.
LL2
Squat
200x3
230x3
255x3
285x1
200x20
Delt raise 3 sets
Curls 3 sets, last set dropset
Squat felt heavy today. Got out of work very late yesterday so I pushed back squats to today. Feeling pretty run down, and it shows on my work sets. Its funny to think back a few months and see that I was repping 315, hitting 265-275 by 12, and now 285 is feeling heavy. It seems like that’s what typically happens with me and 531.
Going to keep chugging along though. We’ve been having record breaking heat here, and long hours at work with less than stellar nutrition on my end. I have to get better about eating. Abs are showing, and I don’t want that.
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LL2
OHP
75x3
85x3
95x3
105x1
10x5 @ 85lb
SS
BE dip 3x12
Band Pull down 3x12
WL +50lb 3x20
Partied way too hard yesterday. I was out on a boat with friends from 9am-6pm, then had a few beers with my family after. Ate nothing until 7 pm or so, but I made up for it by eating a lot. Woke up at 3am with some serious anxiety and I didn’t fall back asleep… Just overall a very long string of poor choices yesterday. Feeling way better after working out but I’m going to call it an early night and eat and drink a ton of food and water.
LL2
Deadlift
215x3
250x3
280x3
310x1
5x5 @ 250lb
SS
Band tri pushdown 3 sets
Band Curls 3 sets
Plank 3x1 min each
Fiancee painted the door frame I hang my pull up bar from so no HLR today.
Woke up an hour before my alarm and couldn’t fall back asleep. Feeling so tired lately. DL moved well, all double overhand except top set and half of the 5x5. Excited for a rest day tomorrow.
LL2
Bench
135x3
155x3
170x3
190x1
5x10 @ 135lb
SS
Pull up 10,9,7
Incline press 3x10 @ 115lb
HLR 3x12
Bench was good today. Going to have to start planning for deload week or something similar. Eating has been on point the past couple of days, gotta keep it up.
Weighed 201.8 this morning.
LL2
Squat
200x3
230x3
255x3
285x1
200x20
3 sets of curls, last set double dropset
Fatigue has set in. Feeling extremely run down and definitely ready for the deload next week.
Almost had a panic attack at work yesterday. Co-workers aren’t pulling their weight, still down 2 guys since March and I’m feeling overwhelmed. Sleep has been shit, anxiety in the morning and before bed. I normally look forward to lifting but the past couple weeks I’ve sort of been dreading it. Going to deload and stuff my face, also going to seriously consider abstaining from alcohol for a few weeks and see if my mood improves.
Deload
OHP work up to 105lb
Walked a couple miles with the dog almost every day this past week on top of all the walking I’ve been doing at work. Diet was good this weekend. Went to McDonald’s for the first time in a few years on Saturday. Got 2 mcchickens and a a big Mac. 1400 cals down the hatch in 5 mins. Will weigh myself at the end of the deload.
Just bought a couple of clearance rogue sandbags to use for hard conditioning in the up coming cycles. Ended up with a 150lb and 200lb, they should be here late this week to early next week.
Not sure how I’ll program them in though. Obviously the learning curve of picking them and how to grip them will be a factor in how much work I can do with them at first.
@garagerocker13 @flipcollar @T3hPwnisher if any of you guys have any input it’d be greatly appreciated. This will be my first time.fully commiting to the hard conditioning aspect of 531.
I have a deep back yard so I was considering making trips back and forth from the house to the end of the yard for time, switching between shouldering and overhand carries… build up my work capacity and just adding additional trips as needed after I get accustomed to them.
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If you wanna get good at picking them up, I did “Tabata Sandbags”, using the phrase “tabata” specifically to piss off pedants.
Set 20 second on/10 second off intervals to pick up and carry the bag. Toward the end, you’re really just trying to pick it up in 20 seconds. You get good at that skill and it obliterates you.
I wouldn’t shoulder the bag for carries, as it makes things too easy. Carrying the bag in front of you is far more taxing. Shouldering isn’t bad as a conditioning exercise though.
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