Squat3x5 207, 250, 275 Felt good abs were tight from yesterday no big deal, I’m always good to squat frequently.
Bench 3x3154,176,205, took bands off and did a double with 205, threw bands on did 10 at aplate. First time using bands for my sets, was hard locking out triceps but man these things are a good challenge. Recommend them to everyone.
Did some dips here and there
Leg press work up to 375 for a few reps,
Leg extensions work up to 130 for 6 to 8 reps.
After doing the squats which I did after bench I was like fack I wanna tap out now, but I know the csullinator is out there doing enough volume to fatigue 20 people so I kept plugging away. Getting belt soon gonna start crushing shit.
Log for yesterdays sessione
Deads-3x3 @ 267,315, 345 used new belt will take a while to get used to I like the pressure it puts on abs tho,
Widegrip pullups 4 x10 superset with cable curls.
Clean and press with little leg thrust with a plate 2x4,
Hamstring curls 4x110
light bent over rows.
Bench
531 165 185 210x3
First time doing 210 for 3 Ive gottn 225 for 2 so it seems proper.But Good none the less all other sets I used bands.
Squats 3x3 @ 70%,80%90% 225, 255,290x5
Leg press 2x8@315
Facepulls 4x10
Tricep extensions wit rope3x10 90 to 100
Calf raises and stretch out.
Bench was done without a spot so I lift the weight or die this is a great motivation to lift the weight, don’t try it at a home gym though lol.
531 for DEADLIFT, this program is awesome.
275X5 335X2 365X1… I wanted PR ON DEADS FOR YEARS!! SO I STEPPED UP TO THE PLATE FINALLY
415x! HELL YEAAAAAAAAH.
Hammy curls work up to 130 do some drop sets
Face pulls super setted with wide grip pull ups and cable curls, for girls.
Db bicep curls.
Hanging leg raises, Once I hit my main lifts I don’t really give a crap what assistance I do riding high from the pr did some light bench with a plate practice form and rest each rep on chest.
Yesterday did light presses and cleans hi pulls, never learned OL properly just do them cuz they feel good. The deadlift didn’t feel as hard as my first time pulling 405 this program works well for deads, going to take a proper deload on deads. Then get back to er.
…
I didn’t realize you had a log, it looks good, I’ll be around
Thanks brother, I always appreciate your insight as you know your shit!
Starting deload for 531,
muscle ups 3x4
Dips 4x8 or what ever I can get in, just focus on getting down then a solid lockout.
Shoulder press withDBS 60X5, 3X7@65,
Lateral raises with 15s for 3 sets arms straight as can be.
Tricep extensions with rope.
Did some light clean and presses at home
I have my last heavy 531 squat day to do, Ive been putting it off a few days cuz I just pr’d on the dead so I think ill do that tomorrow, then take a few days and so some really light weight and work form, then back to a 531 template with modified bench in the following week.
Last Squat Session for 531
225x5, 275x3, 305x2.5, third rep was to shallow to count but was just above parallel.
Leg extensions
work up to 130 x8 then work back down and do a couple drop sets.
Donkey calf raises
4x8
RVH 4x10 some sets with a plate.
Leg lifts few sets here n there focus on contracting abs each time, alot better then swinging like a monkey.
Couple of light sumo deadlifts
Helped a friend move after this as well so I was right dickered.
Did a pump up at home session 2 days ago light weight a bunch of light pressing and shoulder work like banded laterals and stupid shit.
Yesterday was new cycle of 531 starting with bench.
3x5 150,175,all light sets with bands, 191 no bands made it feel light, got 6 reps.
Bent over rows work up to 185 shit tonne of reps. in between 6 to 10. 5 sets.
Dips with 40, then 60, then bw.
Wide grip pull ups
After this I started a outdoor rink, I manually plowed snow for a solid four hours then watered it, needles to say my body was severely sore yesterday, came home made a wicked stir fry and ate for hours str8 until i slept. A lil stiff 2day but not sore, to all the guys who think they overtrain you really don’t do more force yourself out of what you think is possible.
Squat. day 1 of new 531 cycle
Week 1 3x5 65 75 85 214, 247, 280x7 PR
Impressed with myself for hitting 280 for 7, that’s why I like this program your last set you try to get more reps in and equals strength gains.
Leg extensions work up to 140 for 12 then pyramid back down
Leg curls 3x8
Leg press 3platesand25s for 3 sets, some calf raises on it as well.
Stretched a bit and planked like a fainting goat. Good day even though I was thinking of bitching out today, never miss squat day ever!
Deadlift 3x5 3x5 65% 75% 85% @ 255, 293, 335
Bent over rows 2x5 225,
Cable rows work up to 205 for 6 reps or so,
Pullups with 45
Lateral raises supersetted with bench press very light.
Working physical job now so keeping assistance stuff down, going to hit all money exercises. This was 2days ago’ session, hitting up bench today.
[quote]Jlabs wrote:
Working physical job now so keeping assistance stuff down, going to hit all money exercises. This was 2days ago’ session, hitting up bench today.
[/quote]
That’s how it’s done! Sometimes it’s better off that way.
So I have been grinding hard at the job and studying(barely) for exams last one is on saturday. It is a busy week this week but going to the gym prepares you for such times. Did a pump up work out a few days ago, lateral raises and 100 pound banded bench all at home
Todays training sessione
3x3 bench 150 175, 205x4, really tired today but forced myself for the extra rep.
Face pulls 4x8
Dips and muscle ups, for a good pump
Few leg lifts
Cable rows work up to 180 for 5 or 6
Machine flies
So I did a training session the other day did some bench and squats. Got 300 for 3 (Squat) after work which isnt bad since I’m tired as hell after shoveling ect.
Benched again today did rest pause method with 215 on bench. Got most reps in at that weight which is 5.
Did some light squats and deads hammy is feeling tight as hell. Did some dips rear delt work. Rverse curls ect. Hitting it up again today going to do some back.
Deadlift session from 2 days ago
3x3 70% 80% 90% @ 273, 312,351
Some bent over rows light,
Shoulder press light
Tonnes of rear delt work.
Dips here and there/muscle ups
Going to do some chest work today. More time for training now that I have got this shit up and running.
I hope by now you’ve realized that your username looks like a supp company.
[quote]Jlabs wrote:
Tonnes of rear delt work.
[/quote]
Fuck. I was gonna do a ton of rear delt work, and here you are doing a tonne, which is 10% more even.
AHAH sup guys, Yeah man, From shoveling and doing alot of pushing shoulders are getting internally rotated and agitated. Need to make the rear delt to pull them back and lift and separate. Spartee I always have thought of creating a supplement company you may be on to something, if I get it running one day I’ll send you some free shit, and uhh I will expect you to shamelessly endorse it in all your youtube videos. Csullinator same offer, it may be to weak for your blood type though, you have tigers blood. Would be like telling someone on dbol deca and ana that gatorade will get you swole.
I watched your deadlift video as of late they look better, I think the reason why your upper body rounds a little is because it is dominant so it compensates for other areas. But I hope to catch you in that lift one day so I can no longer critique it,I’m thinking of trying to pull 430 ish soon. I got the power just need the time to shine.
It may have just occurred to me that the clever Csulli is making metric jokes on my page. I have been out done this time!