Yeah thats a great idea. I really meant that there wasn’t enough volume for bench. It seems that my bench only gets better when I’m hitting 1-3 reps in the 85 to 90 percent range. I know that I could probably make the argument that this would work for any lft but I tend to not progress at all if I’m repping below 200’s on bench. So I now do layered bench and a light day where I pause most of the reps at the bottom and I never go over 175 on light days.
Also I didn’t really incorporate back off sets too much when I started 531 or many joker sets, reading the book helped understand that Wendler isn’t opposed to doing more in terms of volume on main lifts but he seems to dislike going ham on accessory stuff which makes sense. Old strongman told me back in the day train the trunk and the branches will grow.
I reread your post and I totally get it now, I agree I do something similar now as to what you mentioned! 531 is a great program I’ll be getting back to it in a month. I need to hit some 10s 12’s 8’s with lighter weights try to put on some size. I’m still really lanky, I started training at 18 with a style similar to 531 so I think my body is kind of used to recruiting the muscle it already has.
To the question you posed trying not to dance around it I only calculate the main lifts and I pretty much just filled it in with work I know I have to do like rows face pulls rear delt work dips extensions planks. abs and calfs. I have a decent memory so I know what groups I have hit and which ones I havnt within a week.
[quote]Jlabs wrote:
Yeah thats a great idea. I really meant that there wasn’t enough volume for bench. It seems that my bench only gets better when I’m hitting 1-3 reps in the 85 to 90 percent range. I know that I could probably make the argument that this would work for any lft but I tend to not progress at all if I’m repping below 200’s on bench. So I now do layered bench and a light day where I pause most of the reps at the bottom and I never go over 175 on light days.
Also I didn’t really incorporate back off sets too much when I started 531 or many joker sets, reading the book helped understand that Wendler isn’t opposed to doing more in terms of volume on main lifts but he seems to dislike going ham on accessory stuff which makes sense. Old strongman told me back in the day train the trunk and the branches will grow.
I reread your post and I totally get it now, I agree I do something similar now as to what you mentioned! 531 is a great program I’ll be getting back to it in a month. I need to hit some 10s 12’s 8’s with lighter weights try to put on some size. I’m still really lanky, I started training at 18 with a style similar to 531 so I think my body is kind of used to recruiting the muscle it already has.
To the question you posed trying not to dance around it I only calculate the main lifts and I pretty much just filled it in with work I know I have to do like rows face pulls rear delt work dips extensions planks. abs and calfs. I have a decent memory so I know what groups I have hit and which ones I havnt within a week. [/quote]
Gotcha. Definitely look into the back supersets with all your pressing. You will find that you end up doing a shit ton of back volume work and that in turn will help support your bench and OHP. I think all my buddy and I have been doing on beyond 531 is close grip neutral chins and chest supported row machine. I’ve definitely noticed my back is getting wider and thicker, and kinda made me think, da fuk have I been doing all these years?? Plus, you hit it 2x per week, both with bench day and ohp day, so thats a good amount of stimulation. I also do flat or low incline DB bench (like 10 degrees) as accessory on both bench and OHP days. I feel that has helped my bench out a lot also. Since I’m on the 4 day approach, I kinda went off program a bit and go in on saturday to do clean up work like calves/abs and some arm supersets. Nothing crazy, just to give them a little direct work. Arms and calves can take a ton of training and seem to recover pretty damn fast.
Yeah man sounds like a good setup the back can really take alot of work as well. Funny that the chest/ shoulders can’t in comparison. Supersetts are great for pumps as well , I’ll give it a try next cycle. I love supersetting neutral pul lups and facepulls. Or kb swings and pull ups.
Went in today after writing a test for a job and meeting up with a buddy’s friend who owns a company. Looks like I will be working soon enough. I know I’ll be busting my ass and sweating some gains away but I need to get my shit together and be self reliant. I have always worked but I want to be able to buy a house and such one day so I gotta start taking career paths serious.
Did a bit of training today feeling a little drained though
ohp 90x7 x3
Bench 150x5x3 all paused
Dips with 40x7x3
Pendlay rows here and there
Pullups with 40
Feeling fucking tired today so I’m gonna take it easy n chill out.
Trained today tried to do some front squats and my lower back instantly started to hurt when I was close to paralell.
Switched to back squats since it seemed to not hurt. I have since at home tried some movements to see what hurts it. Bench is the culprit I have been using shitty form 2 move weight on bench.
Squats
225x10x3 give or take a few reps each set moved stance around to hit different parts of quad.
Bench
150x10
180x7
205x1x2x3
225x1x1pausedx2 form was shit.
Row machine light weight for 8s
Muscle ups and dips
Curls here and there
Stretches
Currently curling and doing light presses.
Going to town with this pump training since I can use some more mass.
Rolled my ass and hammies on a softball today. Felt good lower back/ hip is still tight.
RVH3x15 or so focused on getting hams and hip and glutes going. Felt good even though it seems like the it band area is tight.
Hamstring curls work up to 110 for 4 sets of 8
Wide grip pulls
4x12
Deadlifts
Platex3-5 Focused on form feeling out hip /Explosive push and hip hinge
175x3
225x3
275x3 wasfun focusing on speed and lock out nice change of pace. Deloading actually serves a purpose now.
Incline db press
40x12
50x10
60x10x2
Lateral raises
Trained a bit today.
I finally look like I lift it only took 7 years.
OHP 90x7
110x5
110x3
90x7
On this deload week I am focusing on getting reps in or a pump styled of training.
Facepulls 60 70 80 as many as I can handle probably 12 or so lol
Tricep extensions 70 80 100 good pumpage going
Donkey calf raises
2 platesx10x2 3 platesx5x2
Shrugs 180 2 sets for 10 or so.
That cat is staring into my soul. I feel like my soul is being catraped.
Trained yesterday had a slight head ache.
Cable rows
worked up to 180 did as many reps as possible focused on feeling the muscles cotract
Bench
130x10
150x7
180x6x2
205x3
Incline
110x10x3
Facepulls
80x12x3
Few dips
Lateral raises
Light bent over rows with 130
Squat
130x12
175x10
225x10
275 3x5 first set got around 6 but i was really stiff from doing lots of biking lately,
Hammy curls
work up to 120 and do 3 sets of 10
Extensions
same idea as above
Curls
25x15
30x12
40x5
25x10
Lots of reps , didnt hit numbers i wanted on squats but I think my quaddies are really fast twitch or I am jjust not used to high rep squats anymore i shall change that.
Hello log
So I got my beginners license at 25 I am a big boy now.
Fucking biked the entire city again. Ate some cheese n meat pies.
Did some muslce ups
chin ups
x15
x20
Incline
110x10
130x8
150x5
150x1
I hate incline but at least I can do it now
Few dips
cleans 130x2 or 3
150x3
Deadly lifts
130x5
175x3
225x3
275x3
335x3
Rows light n facepulls
So I tweaked a muscle in my back today while doing squats but it was still a good workout
Cleans
90x5 or sofew presses
130x3 front squat andpress
150x1 or 2 with a front squat and 1 press
180x1 half press again
190xfail
I know I’ll get 190 soon I woulda tried again but it turned into a high pull and I like keeping form proper.
Squat
175x10
225x10
275x5
315x3 belt less pr I believe
225x12
Tried front squat with 130 did one tweaked back
So I’m thinking shitty form on clean then back squatting plus attempt to front squat may hint at an imbalance in the abs. I need to hit them .
So I benched
90x10
140x8
160x5
190x3
190x2
130x8
Wasnt feeling assistance crap today ,just stretched.
OH buddy!!! You get them from middle eastern bakeries. Has like a thick flatbread crust with questionable meat spread with garlic and cheese. There about 2.75 and they’ll keep you full for a few hours! Shawarmas are the shit as well. I like middle eastern foods I make my own hummus all the time. YALLAH HABEEBEEEEEEEE!
Started a new job busting my but making gwap! Whats a few dollars to a muthaf8ck@ alike me please remind me.
Trained today
Bench 110x8
130x7
150x5
180x5
205x1 bent bare felt fucked
205x3
Rows of the cable variety
work up to arond 160 ish and get 12 reps all da way up
RVH for maximum back pumpage
Dips
Squats
275x5x2
Facepulls
Glad to get back to the grind
Thanks big lil brother aha.
Trained today
Light day where I Hit my posterior chain a bit
Muscle upsx3
cleans 90x5
clean press
130x5 done in singles
Incline 90x8, 110x8, 130x6ish, 150x3,150x2
Lateral raises with 10s 3 or 4 sets focus on rear delt working
RVH
bwx10 or more
w25x10
w45x8x2
Since my job involves squatting crouching digging I will focus on looking jacked and maintaining strength while prehabing shoulders and back. Can’t afford to beat myself upand not be able to work. Goal is to do total body 3x a week. Once I adjust to the work I may start focusing on strength again but the good thing is that I will be able to push strength in the winter since its seasonal work.
