If that’s true, then you got plenty of room to make even slower PRs lol
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First conditioning day in a long time, on the stationary bike.
5 minute med warm up
6 rounds of 25 second all out, 2 min med/cruising rest.
Going to start doing this once a week, LISS will be 2x a week for prob 20-30 mins when I can carve some time out for it.
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Ha, yes it is true. Maybe the first time I pulled 375 was about as slow but I can’t quite remember. 420 may take first place in the slowest in a few weeks tho. We’ll see how I’m feeling
PA1W2
Incline press
110x5
125x5
140x5
5x5 at 125
SS
BW pullups 5x8, 4x5
Pushup 9x12
HLR 5x12
Got it done in under an hour, squats tomorrow. Feeling good.
Big boiler deadlift. You go dude!
If you were fresh u definitely could’ve gotten 405 for 3.
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PA1W2
Squat
225x5
250x5
285x5
5x5 at 250
SS
BB curls 3x22, last set drop to DB curl 12.5 ea hand x10
DB side raise at 12.5lb ea 2x15, 1x22
BW squat 3x30
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Did a quick yearly recap of progress this AM. This vid was 275x5 from a year ago.
I have to start pushing myself a bit more I think. I haven’t made as much progress as it feels like I should have. Stop being afraid of the weight and get out of my comfort zone.
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PA1W2
OHP
85x5
100x5
110x5
5x5 at 100
SS
VB Row at 95 5x15, 1x25
High incline db press at 32.5lb ea 5x18, 1x20
HLR 6x12
Very busy day at work today. Lots of walking and climbing, ended up skipping.lunch which was an absolutely terrible idea. Going to eat pizza, meat, cottage cheese, milk and protein powder tonight. Eating now until bed.
So a couple weekends ago my fiancee and I went to a UV light therapy place. It was her first time, so she wanted me to come and I was off work so I agreed. Didn’t think I would’ve liked it, but I did and she signed us up for a session Sunday. I’m kind of looking forward to it.
3 Likes
Does boilerbride lift too?
Ehhh sort of, not like this. She likes doing light dumbbell stuff and zumba. She’s got some pretty cut arms though!
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PA1W2
Deadlift
250x5
290x5
330x5
5x5 at 290
SS
Bent over DB row at 32.5 ea 5x25
Landmine press at 35lb 5x16 ea arm
One set of tri pushdowns
90 sec rest between main stuff, SS was 2 mins rest.
Started 5x5 with belt on second hole and it wasn’t doing much so I took the belt off and did 4 sets beltless. Food hasn’t really changed enough to warrant a big drop in weight, so I’m chalking this up as a win. I’m planning on weighing myself later to see where I stand at the end of the night.
Edit: 208 before bed tonight? Seems impossible. Had half a gallon of milk and protein powder after lifting, a 8oz burger with bacon and blue and a chicken breast wrap with vegetables and sour cream (ordered out from a local restaurant) before weighing in. I think my scale is messed up.
4 Likes
PA1W3
Incline Press
125x5
140x3
155x5
5x5 at 125
Well, not a good start to the final week of the anchor. Woke up yesterday not feeling very well. I rarely get sick, so I was pretty worried. Ended up feeling great by the end of the day, and felt good this morning. Around 2pm I started feeling like I was going to puke, so I went and got a covid rapid test. The test came back negative, but my stomach still feels a little off. Might’ve been something I ate that is screwing with me? Not sure.
Decided to do the main work for incline today to stay on track for the rest of the week, as long as my body cooperates. Top set felt pretty weak, and I skipped a late lunch, food after work and no pre workout carbs or caffeine.
Fingers crossed this shit passes tonight and I’m good to go tomorrow. If not I’ll push squats back a few days and finish out the anchor after the stomach stuff is gone.
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Alright so… Been quiet in my log the past couple days. Felt pretty shitty Monday night, ended up going for another covid test Tuesday afternoon which came back negative yesterday. Started feeling quite a bit better Wednesday afternoon. Able to eat without feeling nauseous and stuff. Sleep has been good. I think I just had a stomach bug that stuck around a couple days.
I guess my plan at this point is the start the anchors 3rd week on Saturday and work my way backwards to next Friday to finish out the anchor, if that makes sense? That was a really terrible time in the cycle to end up having to take time off, but such is life.
6 Likes
PA1W3
OHP
100x5
115x3
125x2
5x5 at 100
SS
VB row at 100lb 5x15
High incline db press at 35lb 5x18
Jumped the gun on my initial plan by a day, but I doubt it would’ve made too much of a difference waiting until next Friday. Not totally upset about the plus set, as the next program I’m doing is going to be press focused. Deadlifts tomorrow, and again, I’m not holding out much hope, but I’ll shoot for 420lb if I feel like it’s there after the plus set.
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Maybe I missed something. Will you be departing 531 for press for a bit? What’s the plan for press?
Yeah I’m going to take a short break from 531 as I’ve spent a better part of a year running it… Deload after week 3, bring some of my shit out to the garage, work on standing press and push press then getting into deep water beginners for 6 weeks. After that, if I’m feeling up to it, hitting the 6 week intermediate.
After that probably going to do pervertor for a couple cycles again because it kicked ass and I felt great while doing it (thanks for the recommendation btw @garagerocker13, I thoroughly enjoyed it).
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Awesome. Best luck to you! I’m sure it won’t disappoint. And I bet it gets that press up too.
Thanks man, that’s the plan. I’d like to get my upper body lifts “even” with my lower body stuff.
That program is gonna transform you dude! I’m excited for you.
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Thanks man, I’m trying to get mentally prepared for it. It’s been on my.mind for the past month or so trying to figure out how to stage my equipment so I can do it as seamlessly as possible and I think I have it worked out.
I’m probably not going to follow his diet to the letter, but I do plan on cutting carbs back a bit (breadless breakfast sandwiches and burrito plates instead of tortillas). I’ll probably still have some.preworkoit carbs as well. Other than that, I guess just lots of meat and vegetables which is basically what I eat anyway.
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