It wasn’t pretty, and I felt like I was going to pass out., but it locked out!
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Pull B
5mins treadmill
Tbar row
20kg x 20
40kg x 8
40kg x 8
40kg x 8,4,3 - next 40kg 3 x10
Lat pull down
30kg x 20
40kg x 15
50kg x 12
65kg x 8
65kg x 8- next 65kg 3 x8
Rear Delt fly
30kg x 20
40kg x 10
40kg x 10
40kg x 10 - next 40kg 3 x12
Straight arm Lat pull down
20kg x 12
30kg x 8
25kg x 12
25kg x 9
Db shrugs
26kg x 20
28kg x 12
30kg x 12
30kg x 12
Pendley row
60kg 3x8
Preacher curl
10kg x 20
20kg x 10
20kg x 10
10kg x 30.
Legs B
5mins treadmill, foam rolling, stretching
Squat
60kg x 5
70kg x 10
80kg x 8
90kg x 6
100kg x 5
110kg x 4
120kg x 4
130kg x 3
Rdl
100kg x 10
140kg x 10
160kg x 8
170kg x 6
180kg x 4
Leg extension
40kg x 10
50kg x 12
60kg x 9
Calf raises
80kg x 20
120kg x 20
120kg x 20
how did they feel ?
Might have just ground out a 4th, but just going to add a rep a week for 2 more weeks, then I’ll try 140 again.
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Push A
5 mins treadmill
Db shoulder press
16kg x 10
20kg x 8
22kg x 10
22kg x 10
22kg x 10 - stay at 22kg 3x10
Db Lateral raises
8kg x 8
10kg x 10
10kg x 10
10kg x 10 - stay at 10kg 3 x10
Db bench
20kg x 10
24kg x 8
28kg x 10
28kg x 10
28kg x 10 - stay at 28kg 3 x10
Cable fly
7.5kg x 10
12.5kg x 5 think I was on 7.5 and 10 last time!
10kg x 10
10kg x 8 - next 10kg 3 x10
Dips
Bw x 10
+20kg x 5
+20kg x 5
+20kg x 5
+20kg x 6 then Bw x 5 - next 20kg 5x5
Chest press machine drop set
Shoulder press machine drop set
Cable Triceps extension
20kg x 30
25kg x 15
30kg x 6
Pull A
5mins treadmill
NG pull ups
10
6
6
4
4
Cable row
65kg x 10
85kg x 12
85kg x 12
85kg x 12- stay
Straight arm Lat pull downs
30kg x 12
30kg x 12
30kg x 12
30kg x 10- stay
Face pulls double rope
10kg x 10
10kg x 10
10kg x 10
Single arm high to mid row
17.5kg x 12
17.5kg x 12
17.5kg x 12
17.5kg x 12- next 20kg 3 x8
Hammer curl bar
12.5kg x 20
12.5kg x 20
12.5kg x 20- 15kg 3 x 15 next
Preacher curl
20kg x 8
20kg x 8 help on last 2
20kg x 8 help on last 2- stay
Have been offered use of the locked up trap bar by the member who owns it, and its Deadlift day tomorrow!
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Decided to change log title as I’m no longer running 531 and have cherry picked an appealing part of the vertical diet.
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what is your plan in terms of the next program you will run ?
Haven’t decided yet, going to carry on with the ppl thing I’m doing now until I go away on holiday at Christmas. I’ve never done full body so might give that a try in the new year.
Legs A
5mins treadmill foam rolling streatching
Deadlift
60kg x 6
100kg x 6
140kg x 5
160kg x 3
180kg x 2
200kg x 1
180kg x 6 singles 15 breaths rest between
Hack squat
40kg x 10
80kg x 10
120kg x 10
160kg x 8
190kg x 6
Lying leg curl
35kg x 10
42.5kg x 10
50kg x 10
Standing calf raise 5 sec hold at top
80kg x 8
120kg x 8
120kg x 8 feeling these much more when hold at the top and really squeeze.
5mins treadmill
Need to work on grip strength for deadlift as I prefer mixed grip and setting up from standing position. Don’t like having to get straps on and set up down by the bar. @MarkKO I’m a long time lurker of your log, you seem very knowledgeable and good at explaining things, any way to increase grip you would recommend?
Grip is one of the things I’ve never really trained.
One option I know of is simply to hold the bar at the top of your deadlift for a few seconds at the end of each set. Heavy dumbbell rows can also help. So could hanging from a pullup bar.
Honestly though, I know very little about training grip. I think Josh Bryant put something up about it a while back on IG but I can remember exactly when.
The other thing with grip training that I’ve gathered is that it can be tricky to do without messing up performance on stuff involving grip. So you do stuff like I suggested, that isn’t necessarily just for grip. I mean hell, something like weighted side bends could work, because at least you’re training abs as well.
Thanks Mark, I’ll start holding on at the top of lifts where I’m not using straps. I think Wendler said something about kroc rows helping with grip, I don’t really like them, so probably a good reason to start doing them too.
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Push B
5mins treadmill
Incline db bench
18kg x 10
22kg x 6
24kg x 5
26kg x 10
26kg x 10
26kg x 10 - next 28kg 3x8
Fly machine
75kg x 10
95kg x 10
95kg x 10
95kg x 10 - next 95kg 3x12
Ohp
20kg x 8
30kg x 5
35kg x 8
35kg x 8
35kg x 8 - next 35kg 3x10
Cable Lateral raise
7.5kg x 10
5kg x 12
5kg x 12
Dips bw
Wide grip x 23
Narrow x 13
Medium x 12
Shoulder press machine drop set
Chest press machine drop set
Triceps extension
25kg x 15
25kg x 12
25kg x 12
5mins treadmill
Pull B
5mins treadmill
Tbar row
20kg x 20
40kg x 10
40kg x 10
40kg x 10 - next 45kg 3x8
Lat pulldown
45kg x 8
55kg x 8
65kg x 8
65kg x 8
65kg x 8 - next 65kg 3x10
Rear Delt fly
30kg x 10
40kg x 12
40kg x 12
40kg x 12 - next 45kg 3x8
Straight arm Lat pull
25kg x 12
25kg x 12
27.5kg x 10 - next 27.5 kg 3 x 10
Pendley row
60kg x 8
80kg x 6
80kg x 8
100kg x 4
Db Shrugs
32kg x 10
34kg x 10
36kg x 10
38kg x 8
Seated Db hammer curls
10kg x 10
12kg x 10
14kg x 10
16kg x 8
Preacher curl
15kg x 10
15kg x 10
15kg x 10
Cable curl drop set x 2
Legs B
5 mins treadmill foam rolling streatching.
Squat
60kg x 5
80kg x 8
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 4
100kg x 10
Rdl
100kg x 10
140kg x 10
160kg x 8
180kg x 5
Leg extension
40kg x 12
50kg x 12
60kg x 9
Standing calf raises
80kg x 10
120kg x 10
120kg x 15
120kg x 12
120kg x 10
10 pull ups then 3 lots of hanging from bar till grip went
New diet plan is going well, I’ve eaten an Aberdeen Angus sirloin the last 7 nights.
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