This will be my log doing the Beyond 531 1.1 and on program. Long story short im 24 ex football player and wrestler and got fat. Ive lifted since high school just not as consistent as id like my stats are as follows
5’10 290 ( yea i know)
BP 315
SQ 405
DL 435
OHP 185
Ive never had issues with lifting nutrition has always been my issue so i plan on working on that as well. Once i get down to a lower weight i do want to compete in powerlifting .
Ive ran a few cycles of 531 and i like the looks of the 1.1 programs so thats why i picked this program to follow
Starts tomorrow
Beyond 531 1.1 W1 D1
Box Jump
3x5
Squat
3x255
3x290
3x330
Bench Press
5x5 at 215
Lat Pulldown
5x10
Side bend
2x25
Tri Pushdown
3x15
1st day went well . Squat moved fast and felt good but the pausing on the bench was tougher than i thought but they went well. The only issue i have is my rack doesnt have a pull up bar and from what ive found lat pull down is suggested to “replace chins” . I think ill be investing in a door way pullup car soon. All in all good 1st day
Walked my 2 miles today dont have a weight vest yet but got the miles in.
Long Jump
3x5
Dead Lift
3x275
3x310
3x350
OHP
5x5 at 125
Curls
3x10
Band pull though
3x10-15
Band pull apart
100 reps
Deadlifts felt really good bar moved quick which was surprising since i felt pretty burnt out. Once again as a at home lifter i have limited equipment and donâ??t have the equipment to do a back raise so Iâ??m doing band pull thoughts in place of them. The 100 pull aparts are tough Iâ??ve never felt a pump in my shoulders like that. All in all another good day
Standing long jump
3x5
Squat
5x5 at 275
Bench Press
200x3
230x3
260x3
Lat pull down
5x10
Side bend
25x2
Tri push down
3x15
Lifts felt good today bar moved fast so I?m satisfied. Week one done its only been 1 week but i like it so far .
long jump
3x5
Deadlift
5x3 at 295
OHP
120x3
135x3
150x3
Curls
3x10
Band pull through
3x15
Band pull apart
100 reps
Start of week 2 went pretty good
Deadlift
255x3
295x3
330x3
OHP
125x5 for 5
Curl
3x10
Band pull through
10x3
Band pull apart
100 reps
this is from thursday i had to do my lifting a day early this week because of a change of work schedule
Squat
5x5 at 275
Bench
185x5
215x5
240x5 ( not as paused as i would have liked)
Lat pull down
5x10
Side bend
2x25
Tri pill down
3x15
Deadlidt
5x3 295
OHP
110x5
125x5
140x5
Curl
3x10
Band pull
3x10
Band pull apart
100 reps
Spent extra time today warming up groin hip flexors and my it band felt really tight but once warmed up i was good
Squat
275x5
310x3
350x1 got 3 reps
Bench
5x5 at 215
Lat
5x10
Side bend
25x2
Tri
3x15
I felt really good when i got 3 reps. I was tired so i didn?t see that coming. I also just got a pair of elite fts wrist wraps really good wraps for a good price
Deadlift
295x3
225x3
375x1 ( 5 reps)
OHP
5x5 at 125
Curl
3x10
Band pull
3x10
Band pull apart
100 reps
It felt really good to get 5 reps on that top set
Last saturday the day after my last session i sprained my ankle and had pretty bad swelling. I took that week off since it was swelled and am getting back into the swing of things this week
Onm friday i restarted Week 4 so i basically repeated the last work out but since i already did it i didnt make a post
Now this is todays workpout
Squat
5x5 at 275
These squats felt so bad they felt really heavy but i got the work in and i guess thats all that matters
Bench Press
215x5
240x3
270x1 (5)
After those squats felt so bad i was really burned out but the bench press felt really good actually. I wanted to push really hard on the last set . Getting 5 on that last set felt great. In my head i knew i wanted to get atleast 2 but getting 5 was fantastic