Weekend workout:
Deadlift 205x5 225x3 250x12 205x10 205x10
DB Press 35lb each 5x10 ss DB Row
EZ Curl 60 x 15,7,5 (RP)
Took about 40 mins.
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We really do train differently from the usual gym goer huh? Has it happened to you that you had a hard time explaining that you were squatting today and they say “oh legs?” And then you hesitantly say “yes” and they see you later doing some benching as well and now they’re confused. Lol
I’m an antisocial and nobody talks to me at the gym lol But I get what you’re saying, although I don’t blame them, hell I used to do what they’re doing lol Glad I found this site and 531
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Haha yeah, I don’t blame them either, I just found it awkward to explain. Can’t argue with the results some of them get with the typical bro split too!
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100% this. I’ve slowly come to realise it’s not the method that’s at fault, it’s the execution.
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Squats
140x5 160x5 180x12 140x10x2sets
Bench 105x5 125x5 135x12 125x9 105x11
Chinup/Lat pulldown - 50 reps
1 set Farmer’s Walk with 75lbs each hand
Definitely got weaker, just a month ago I could do 3 more reps on the squat amrap and 4 more reps on the bench amrap. Not sure if it’s the lack of sleep, the inconsistent nutrition or something else. But hey, still happy I did not regress as much as I thought I would given the circumstances.
Could easily be both. Could just be a bad day. I wouldn’t generally judge progress entirely on one workout.
Yeah, could be just a bad day. Baby is having a growth spurt and is really super fussy lately. You ever tried 2workouts/week @dagill2? I was wondering if I should do a deload after my current training cycle.
I’ve trained 2 days a week since I restarted, for similar reasons to you. I don’t personally plan deloads, I let life deload for me but YMMV. Illness in the family make you miss a session? There’s a deload. Holiday? Deload
That sure sounds like the way to go for me at the moment haha thanks
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I did this for a little over 2 years. Works really well if you train hard and consistently for the 2 days.
Thanks @simo74. Did you ever do a deload? I read somewhere that it’s not necessary. Maybe I’ll play it by ear as @dagill2 mentioned.
For about a year I just did full body twice a week with linear progression. I didn’t deload other than if I was on holiday.
When I was running 531 (squat and bench day 1 and deadlift and oh press day 2) I did a deload every 7th week. So two cycles of 531 and then deload. For the last year I have been doing block periodisation and deload somewhere between every 5 and 12 weeks depending on the program.
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Thanks man. Curious about the linear progression you did, how’d that go? When I did LP in the past, I pretty much hit a wall in a few weeks lol
When I came back to the gym after many years off. I kept it very simple, Squat, bench, row, deadlift, military press and curls. 3 sets of 8-12 reps. I literally started with an empty bar on everything and added 5kg (2.5kg each side) every week. It took a long time to build up to weights that were heavy enough to halt progression. When the progress slowed I just added reps each week from 8-12 and then added weight.
Awesome! Do you remember at what point you eventually switched to 531? (strength wise I mean)
I would have to go back to my old spreadsheets, but I would guess after about 9 months.
Deadlifts 185x5 210x5 240x15 (PR) 185x10 2sets
Seated DB Shoulder Press 40lb ea 5x10 SS Decline crunch 5x12
Wendler Row 5x10
Pre-workout has been a godsend these days. Also really happy that I’m still getting PRs on deadlifts. Tried Wendler row for the first time, although I used rope as it is the only attachment available. Really felt it in the traps despite using lighter weights.
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Nice work on the deadlift PR mate.
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Sunday workout:
Squats 155x3 175x3 195x11 155x8x3sets
Chinups 25reps
DB Bench Press 45lb ea 5x10
Farmer’s Walk 75lb ea, 1 round around weight room
Watched Brian Alsruhe’s squat cues video yesterday. Game changer for sure, specially the ‘military press the bar on the way up’ cue. Reduced the squat morning tendencies specially as I fatigued.