Good luck! I will follow along with you this year. I like 531 as well and I run it over in my log. 
Go crush your goals!
2 Likes
Impressive lifts. I am jealous! Keep up that great work.
1 Like
Thank you very much!
Thank you Shane, happy new year and best of luck with your goals also!
1/4
Body weight 246.0
Resting heart rate 63
(Will try to track both weekly going forward)
Squat 255x5 290x5 325x5
Used belt for all work sets
Bench 185x5 205x5 230x5
Kettlebell row 70x10x4 sets
Bar curls 2x10 reps
Feeling a bit stale, scheduled to de-load next week which is welcome lol … then will follow a 6 week cycle which is a bit more structured and hope to establish good training maxes for all lifts that I’ll try to maintain while focusing on fat loss and conditioning
6 Likes
1/9
Deload week
Did “Agile 8” to warm up liked this, followed up with a variation for Olympic lifting that opens up the shoulders (had been using this previously)
Actually liked the Olympic warm up better but will probably keep the recommended foam rolling from Agile 8
Trap bar deadlift 170x5 215x5 255x5
Overhead press 70x5 85x5 105x5
Back raise 2x20 reps
Face pulls with light band 2x25 reps
Ab wheel 2x10 reps
Have not listed it typically but generally do all the “Deload week” sets for 3-5 reps each as a warm up
5 Likes
1/12
Squat 140x5 175x5 210x5
Bench press 100x5 125x5 150x5
Done with Deload week back to program Tuesday hoping to get some PRs over the next 6 weeks
6 Likes
Squats looked OK. One thing I noticed is that you don’t seem to getting a big belly breath and bracing hard for each rep. It may just be the video and you are all over this already.
Brian Alsruhe has some great videos on bracing. Worth a watch if you haven’t seen it already.
3 Likes
Super helpful video, thank you!
1 Like
1/14
Trap bar deadlift 275x5 320x5 365x8
Overhead press 135x5x5 sets
Assistance
Face pulls with light band 4x25
Back raise 3x20
Bar curls 3x10
Trying to incorporate some jumps/throws going forward due to space limitations I think my staples will be vertical jumps with hands behind the head and medicine ball slams
Might try to work in some standing broad jumps outside once weather warms up
7 Likes
1/19
Resting HR 59
Weight 245.4
Superset medicine ball slams with warm up sets for squats
Squats 265x5x5 really working on bracing but still a work in progress filmed first set
Bench 160x5 185x5 210x8
Focused on pausing
Old phone automatically stopped music when filming but I guess this one has a soundtrack now lol
Pulldown 135x5x10 sets sets on the minute and alternated overhand and underhand grip
Push downs 3x15 reps
Side bends 2x15 reps
8 Likes
squats looked snappy mate, back looked solid throughout. Nice.
1 Like
Thank you!
1 Like
1/22
Trap bar deadlift 315x3x5 sets
Superset 3x3 squat jumps between warm up sets
Overhead press 110x5 130x5 145x10 - came off racks kind of off balance and rushed set up 
Thought I got a video but it wasn’t recording 
Assistance
Face pulls 4x25 reps
Back raise 3x20 reps
Barbell curls 3x10 reps
7 Likes
I used to love doing trap bar deadlifts. I do them seated sometimes in my workouts
2 Likes
yeah, excellent variation feels way less stressful on the lower back
2 Likes
1/25
Squat 230x5 265x5 300x8
Superset warmups with med ball throws 3x3
Bench 185x5x5
Pulldown 140x5x10 sets Every minute on the minute (EMOM) switched grip each set
Push down 3x15 reps
Side bends 2x15
Still working on squat form but feels better, more stable and less forward lean
Trying to do 5x5 work (or 5x3 for deadlift) with 60 second rests. I made an exception for squat to work on form but trying to keep rest at 2-3 minutes between sets
6 Likes
Good on the squats.
1 Like