Standing calf raise - 80, 100, 120, 140xAMRAPx3
Low cable row - 15x15x2, 30x10x3
Cable rope curl - 15, 30, 45, 75xAMRAP
Machine preacher curl (inner) - 45, 60, 75xAMRAP
Machine preacher curl (outer) - 45, 60xAMRAP
DB curl - 25, 35, 40xAMRAPx2
BB curl (outer/inner) - 40x10/10x3
Reverse BB wrist curl - 40xAMRAP, 75xAMRAPx3
Hip abductor - 70, 100, 115, 130x15
Hip adductor - 80, 110, 125, 140x15
Lunges - BWx15x4
Back squat (low/pause) - 135, 225x3x6
Standing leg curl (WPS) - 15x15, 20x12
BB lunges - BW, 50, 70, 90, 100x15x2
Back squat (low/pause) - BAR, 135, 185, 225, 275, 295x4x4, 295x5
Kneeling leg curl (WPS) - 20x15, 25x12, 30x10x2, 35x8x2, 30x12
Lying leg curl - 50x20, 80x12, 95x10, 110x6x3
Super set:
Single seated leg extension - 30, 40, 45, 50x8
Hyper extension - BWx8x2, 10x8x2
Standing calf raise - 70, 110xAMRAPx3
Face pull - 30x15x4
BB BG floor press - BARx6, 135, 155, 175x4x3, 185x4x3
DB floor press - 60x12x5
Peck deck - 60x15, 90x12, 120x10x5
Incline DB tricep extension - 20, 22.5x12, 25x8x2
Vgrip tricep push down - 60x12x3
Wide width supinated pull down - 105x12x3
Medium width pull down - 120x10x3
NG pull down - 120x8x3
My right clavical has become subluxed and the physiotherapist recommended to do most of my pressing movements from the floor in the near future.
Lying leg curl (narrow/wide) - 45x8/8, 60x8/8
Standing calf raise - 80, 100, 120, 140, 160xAMRAP
Seated calf raise - 25, 50xAMRAPx2
Back squat (hybrid) - BARx8, 135, 185, 225, 275x6x8
Goblet squat - 90x8x4
Lunges - BWx12x3
Wide width supinated pull down - 105, 120, 135, 150, 160x8x4
Thinking about competing in classic physique end of next year or early 2017.
Sumo DL - 155, 265x3x2, 355, 435x2
Sumo DL (speed pulls) - 345x3x8
Wide width supinated pull down - 90, 120, 150, 165x8x3
HS low row (WPS) - 45x18, 70, 80x8x3
HS high row (WPS) - 45, 70, 95x8, 95x10x2
Will pull on same/2 days after squats. Deadlifts didn’t feel right and speed pulls were slower than expected.
[quote]basily wrote:
Thinking about competing in classic physique end of next year or early 2017. [/quote]
You should do this, imo. I think you’d do well and enjoy the process.
[quote]yonkey wrote:
[quote]basily wrote:
Thinking about competing in classic physique end of next year or early 2017. [/quote]
You should do this, imo. I think you’d do well and enjoy the process.
[/quote]
Thank you for the kind words Yonkey and I will absolutely enjoy the process! Many of my friends compete in physique or bodybuilding and have been pushing me to do either for quite some time. Figured preparing for a show will give me a goal each time I step into the gym.
Also because I’m still doing physio for my subluxed right clavial I am using this prep to really focus on bettering my MMC. I will be following 5/3/1 modified for bodybuilding for a year and then reevaluate my training a few months prior to the show.
531 - Starting stats
1RM: 90%:
Bench Press: 225 203
Squat: 345 311
Shoulder Press: 145 131
Deadlift 525 473
BW - 178lbs
Past few workouts:
BENCH - 531
Bench - 135, 155x5, 175x7
Supinated pull down - 115, 135x10x4
Incline bench - 115, 135x9x4
NG tBar row - 90x10x3
Seated DB shoulder press - 45, 50x10x2
Machine preacher curl (wide) - 65x10x2
HS high curl - 20, 25x10
Ez tricep push down (kg) - 50x10x2
SQUAT - 531
Squat - 205, 235x5, 265x7
BB SL - 225x10x5
OHP - 531
Standing OHP - 85, 100x5, 115x10
HS NG row - 90x10x5
Seated DB shoulder press - 45, 50x10x4
Pull, chin, NG up - 5x10x1; 1 set of each variation
Incline bench - 115, 135x10x2
Cable fly - 30x10x3
Cable lateral (kg) - 5x10x2, 7.5x10x2
HS high curl - 20, 30x10
Machine preacher curl (wide) - 65, 80x10
Started my first cycle of 531 during exam season and the first two workouts (bench, squat) of 531 suffered/ felt a lot harder then expected. The OHP session I did today felt much better and hopefully it will only get better from here. I track my workouts on an excel sheet I made but will post here for those willing to help a noob out.
Instead of the traditional 3/4x per week with 531, I have, in addition to the bodybuilding modifications taken from Boring But Big, changed the workout/rest days. I will be doing a 2 day on-1 day off-2 day on-1 day off-Repeat (chest, squat, off, ohp, deadlift, repeat). If after the first few weeks I feel over trained I will revert back to the 4x/week scheme as prescribed by 531.
Tomorrow is deadlift 
Face pull - 30x15x4
Sumo DL - 155, 245, 310, 355x5, 405x19
BB SL (toe elevated) - 245x10x5
Back squat - BAR, 135, 205x10x2, 225x10
Lats and quads were on fire after DLs. My clavical is still giving me trouble with feeling the left and right side of my back evenly.
[quote]basily wrote:
Thank you for the kind words Yonkey and I will absolutely enjoy the process! Many of my friends compete in physique or bodybuilding and have been pushing me to do either for quite some time. Figured preparing for a show will give me a goal each time I step into the gym.
Also because I’m still doing physio for my subluxed right clavial I am using this prep to really focus on bettering my MMC. I will be following 5/3/1 modified for bodybuilding for a year and then reevaluate my training a few months prior to the show.
[/quote]
Looking forward to following along. Keep it up.
Bench 531 - C1W2
Face pull - 30, 45x10x3
Bench - BAR, 95x8, 145, 165x3, 185x6
Wide width supinated pull down - 150x10, 165x8x4
Incline BB bench - 135x10x4, 140x10
HS NG row (WPS) - 100x10x3
Seated DB shoulder press - 50, 55, 60x10
DB lateral - 12.5x15x3
1 arm reverse grip tricep pull down (kg) - 12.5x15x3
Machine preacher curl (wide/narrow) - 75x8/8, 80x8/8x2
Squat 531 - C1W2
HS seated leg extension - 20x20, 30, 40x10
Back squat - 135, 185x8, 220, 250x3, 280x12
Back squat - 225x10x5
BB lunges - 50x15x3
Cable pull through (kg) - 27.5x10x3
Back felt tight from deadlifts and yesterday’s workout but loosened up after warming up. Squats felt really good.
OHP 531 - C1W2
OHP - BAR, 65x6, 95, 105x3, 120x8
HS NG row - 45, 90, 100x10x5
Seated DB shoulder press - 35, 55x10x2, 55x8x3
Wide width supinated pull down - 150, 165x10x2
Incline bench - 135, 140x10x2
DB lateral - 7.5x15x2, 10x12x2
Machine preacher (wide/narrow) - 75x10/6x3
Vgrip triceps push down - 75, 90, 105x10; last set drop @ 60, 30x10
The anterior subluxation of my right sternoclavicular joint requires a high level of focus in order to maintain equality on both side of my upper body; this is the reason my 1RMs are lower than listed As instructed by my physiotherapist I will be going for a thoracic alignment this Saturday and hopefully my body will feel more ‘aligned’ afterwards. Otherwise a really good workout, went in full of energy and left with nothing but satisfaction and a huge pump.
Deadlift 531 - C1W2
Sumo deadlift - 155, 165, 335, 380x3, 430x15
BB SL - 245x10x5
Back squat - 225, 245x10x2
Lying leg curl 75x10x3
Bench 531 - C1W3
Face pull - 15, 30, 45x10x3
Bench - BAR, 95x5, 135x3, 155x5, 175x3, 195x4
Wide supinated pull down - 150, 165x10, 180x6x3
Incline bench - 135x10, 145x8-9x4
HS NG row - 90x10, 110x8x3
Seated DB shoulder press - 50, 55x10x3
Machine preacher curl (wide/inner) - 75x10/6, 85x10/6x2
Tricep rope pull down (kg) - 32.5x10x3
Squat 531 - C1W3
Seated leg extension - 30, 45x15x2
Back squat - BAR, 135x8, 185, 235x5, 265x3, 295x12, 245x10x5
DB SL (toe elevated) - 70x10x3
Hyper extension - BWx10x3
Lying leg curl - 70, 85x10x3
OHP 531 - C1W3
Face pull - 10, 20, 30x10x2
OHP - BAR, 75, 100x5, 115x3, 125x9
Supinated tBar row (chest sup) - 45, 90x10x5
Seated DB shoulder press - 30, 50x10, 55x9x4
Wide width pull down - 80, 115x10x4
Incline bench - BAR, 95, 145x9x3; last set drop @ 95x10
DB lateral - 5, 7.5, 10x10x4
Peck deck (supinated) - 40, 70, 85, 100x12x2
1 arm reverse grip tricep pull down (kg) - 12.5, 15x10x3
HS high curl - 20, 30, 40x10
Seated calf raise - BASE, 25, 50, 70xAMRAPx2; last set drop @ 45xAMRAP
Standing calf raise - 90, 110xAMRAP
Incline DB reverse fly - 5x20, 7.5x15x3
The chiropractor aligned my cervical and thoracic yesterday and things felt a little more even during today’s workout. Did a little more accessories to touch up on weak spots and develop a better MMC with those parts.
Deadlift 531 - W1C3
Wide stance lying leg press (noBase) - BASE, 45, 90x15x2
Sumo DL - 135, 225x5, 315x3, 355x5, 405x3, 450x16
BB SL (toe elevated) - 225x10x3
Back squat - 185x8x3
Sumo DB SL - 35x10x4
Seated leg extension - 60, 75, 90, 105x12
Wide width lying leg curl - 75x12x2, 80x12x2
Wide width supinated pull down - 120, 150x8x2
Deadlifts went up really smooth and felt really good. Looking foreward to doing a lot of pump work during my ‘deload’ week.
Bench 531 ? C1W4 (deload)
DB lateral ? 5x12x2, 7.5x12x2
Incline bench ? BAR, 95, 135, 145, 155, 165x8x4
Wide width supinated pull down ? 105, 135, 165x8x5
Seated DB shoulder press ? 35, 50, 55, 60x8x3
HS NG row ? 45, 90, 115x8x4
DB lateral ? 10x15, 15x15x2
Super set:
Reverse grip tricep pull down ? 75, 90, 105x15
Machine preacher curl ? 85x15, 100xAMRAPx2
Not sure how omitting flat bench completely will affect my progress. Maybe I’ll practice with perform 3x5 with 95lbs tomorrow to work on my form
Squat 531 - C1W4 (deload)
Seated leg extension - 30, 45x15x2
Front squat - BAR, 95, 135x8, 185x10x5
Seated leg extension - 60, 75, 90x10x4
Lying leg curl (wide) - 65, 80, 90x8x4
BB SL (toe elevated/dead stop) - 135, 185x8x5
Standing calf raise - 75, 90, 105, 130x15
Seated calf raise - 45x10x3
Super set:
Ab machine (middle/left/right) - 25x10/10/10x4
Hyper extension - 10, 25, 35, 45x10
Reverse DB fly - 5x25x4
Front squats felt really good. Will also be practicing reverse DB fly at the end of every workout session.