MarkKO's Training Log

Training Training Logs
301

Made the final adjustments to my coming cycle. It’ll be my first time using 531, and I’m really excited. I love how simple it made laying out twelve weeks of training.

I bought both the original book and Beyond. To be honest, I’m nowhere near the stage where I’ll benefit from using much of the Beyond material - apart from joker sets as I approach the meet at the end of the cycle.

Now, I’ll admit that I may have slightly diverged from how a first time user should set up 531, but not by much. This is how I’ve set it out:

Weeks one to four
531, BBB assistance
Conditioning on press and bench days

Week five to eight
531, triumvirate assistance
Conditioning on press and bench days

Week nine to 12
531, triumvirate assistance
Conditioning on press and bench days

Week 13 to 16
531, triumvirate assistance
Joker sets for the comp lifts in the 5s and 531 week (I’ve actually set loads for these, they’re all singles and I’m planning on three sets, so I guess they’re not exactly Joker sets). These will all take me to or just beyond my training max.
Conditioning on press and bench days

Week 17 (two weeks out from the meet)
531, 5s week, triumvirate assistance
Joker sets for the comp lifts as before, but squats will be wrapped this time. The plan is to set five to 10 lbs PRs on the final Joker set
Conditioning on press and bench days

Week 18 (meet week)
Essentially a squat and bench deload early in the week

All my squats until week 13 will be in sleeves, walked out, and using the SSB except for deload weeks when I’ll use the straight bar out of the mono to keep in practice. This should be enough to keep my elbows happy.

All my deadlifts except for deload will be sumo. The main reason for this is that I’m not accustomed to deadlifting weekly, especially not over 440 lbs. Sumo I tend to recover from better. Secondly, while my DL is nothing for me to complain about it also hasn’t been going up as fast or well as I’d like which I’m putting down to either getting to a point where it simply slows down or I’m approaching my limit using a conventional pull. Either way, I very much doubt focusing on sumo for 12 weeks will hurt my conventional. Pulling conventional during deloads should be enough to keep me in the groove. My assistance will reflect a need to keep the conventional deadlift movers strong.

I might pull conventional in week 13, but that will depend largely on how well the heavy singles come up sumo in weeks nine and 11.

Finally, I’ll be following the pattern of every fourth week as a deload, despite the fact that my understanding is that running a deload every six weeks seems to work as well. The reason for this is that while my own training has worked, I have consistently felt a bit beat up towards the end of each cycle. I want to see how frequent deloading works for me. I will be using slightly heavier loads than prescribed in the book, but not by much (50/60/70% of my TM instead of 40/50/60%). No assistance during deload weeks, but conditioning as normal.

I’ll add a single set of neutral grip chin ups to the end of every session, in addition to the pull aparts I already do. Providing I use the SSB predominantly for my squats I’m hoping this will allow my elbows to not flare up while letting me gradually improve my chin ups. I’ll start low, a set of five for the first four weeks, then six, etc.

@Benanything
@Dagill2
@T3hPwnisher

Especially I would value your input as people who’ve used 531 successfully in the past.

In respect of Jim Wendler’s tenet that for a program to work you should be excited about it, this most definitely ticks the box.

302

OK, so I’m at work and bored shitless. It’s nearly two am and I’m sitting around doing precisely fuck all. I’ve been up since six thirty in the morning because I had some psychometric testing I had to complete for a job I very much want. I’d work on more job applications, but I doubt I’d make a ton of sense right now.

Anyway, here are my attempts for the meet this Sunday. I’m hoping to stay in the 220s with a two hour weigh in. I should be OK, I’m sitting around 221 or so now. I won’t cut, but I will try to stay where I’m at.

Squat
1 - 462 lbs
2A - 495 lbs 2B - 484 lbs
3A - 528 lbs 3B - 506 lbs

Bench
1 - 264 lbs
2A - 286 lbs 2B - 280 lbs
3A - 302 lbs 3B - 297 lbs

Deadlift
1 - 462 lbs
2A - 517 lbs 2B - 506 lbs
3A - 572 lbs 3B - 561 lbs

Initially I’d wanted to break 500/300/600, but around two weeks ago it became very clear that a 600 lbs DL is beyond me at the moment. Even the 300 lbs bench will be a push, but it’s a risk I’m prepared to take. I have a realistic chance of getting it, compared to a 600 lbs DL.

My bench rep records so far indicate that it’s a reasonable attempt. I know the (weight x reps x 0.033) + weight isn’t super reliable, but my current rep records for bench at 286, 275, 264, 253 and 231 all indicate that my max should be between 297 and 305. Plus, having hit 297 on a day I really wasn’t feeling it suggest to me 302 lbs is there if I get my shit right. So, I figure unless my second attempt feels horrible I’ll have a crack at breaking 300 lbs.

My squat I’m confident about. Deadlift I’m reasonably confident because I’m being conservative.

My base goal is to total over 1320 lbs. If I can get within 10 lbs or even a bit over 1400 I’ll be over the moon.

303

Sounds like you got a pretty solid plan going. I would consider using some different assistance through out weeks 5-17. Traditionally, assistance templates are only run for 6 weeks before changing to something different. The intent being that you can push the assistance hard for 6 weeks, chase and master that specific goal, then move on to improve a new area, whereas doing the same assistance for too long can just burn you out and beat up your joints from doing the same movements over and over.

You could even keep it simple and alternate between triumvirate and BBB, or use some different movements while running the same rep scheme.

304

Have you checked out the Simplest Strength Template in the book? Seems like a great way to program lifts that you know have good carryover. Could be a way to further program/rotate the triumvirate workouts.

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305

Seems like a pretty solid plan. I assume by triumvirate assistance you mean the example laid out in the original book?

A few suggestions, based more off personal preference than anything else:

  1. I would follow Th3Pwnishers advice on mixing up your assistance template more. I quite like the way assistance exercises are picked in CT’s 915 program for peaking, and it fits well with the minimalist triumvirate ideal.
    The 915 Workout Program

  2. I personally don’t like the idea of pre-planned joker sets. To my mind it undermines the purpose of submaximal training. I like to use jokers the way I initially understood Jim to have programmed them, which is as ways to take advantage of really good days, as a form of autoregulation, not as a regular part of the program.

I’m fully aware you’re considerably stronger than me, so I’m in now way likely to get butt hurt if you ignore my advice.

Good luck with your meet.

306

Thanks for taking the time to reply!

@T3hPwnisher
@TXIron

I should have specified, I change some of the assistance exercises around between weeks 5-8 and 9-12, and then change the rep range in weeks 13-16. Plus, the assistance exercises aren’t set in stone for me. If I feel like I need to use different ones, that’s what I’ll do. The current selection is based on what is working for me now. To be honest, I picked triumvirate because it is so simple and helped me control my tendency to make things more complicated than necessary.

@Dagill2

I understand what you mean about the jokers. I couldn’t really think of a better way to get some heavy singles in as the meet approached; and I wanted an accurate gauge of where my comp lifts sit for a heavy single six or so weeks out to help planning my attempts. When I’m more familiar with 531 I’ll use jokers as intended, but this cycle I just want to get a feel for how the original iteration works for me. So, you’re right, the way I’ve set them out is not part of a submaximal approach in this instance. What I’m also hoping is that by the end I’ll have a better idea of how my plus sets relate to my max along the lines of ‘if I get 5 at z% of my TM after three cycles, my max is probably going to be between x and y kg heavier’. Possibly wishful thinking, but I’ll find out.

307

Tired today, but still got up before midday. By the by I may possibly be getting too fond of French toast.

Today’s training:

4x5 137.5 lbs press all around 7-8 RPE
1x7 (or 8, I lost count) 137.5 lbs press at 9 RPE

Very much below par

3x12 220 lbs barbell rows - these sucked. I had to really get into my head to do these, but I’d been dodging bb rows enough this week. Oddly, my back felt better after doing these. It hadn’t felt bad, just weak.

50 light band pull aparts

Four slow 15 count RKC planks, around the same rest times too. Really felt the fourth.

Prowler sprints - actual sprints this time, not fast pushes

135 lbs on the prowler, 9.5 metre track as usual. Went sprint on the minute, rest till minute 30 seconds, sprint, etc… 10 sprints in 5 minutes. Horrible but in a good way. Average sprint time 6 seconds.

No more training till meet day.

308

I understand that. I’ve never done a meet myself so I possibly miss the importance of being able to predict your max in order to choose your attempts properly.

309

It certainly helps. I also find there’s a big difference between setting a rep PR and a weight PR. I absolutely agree that rep PRs both get you stronger and indicate an increase in max but they feel very different to heavy singles. I wouldn’t want to go into a meet without having handled some close to maximal singles in the three or four weeks leading up.

310

Well, I ended up doing a small cut and weighed in 24 hours before the meet. It wasn’t too horrible.

In brief, I went from around 223 lbs (boxers only) on Thursday when I got up to 218.5 today at midday when I weighed in. That was fully clothed because all I was concerned about was staying in the 220 lbs class just to move up the rankings. That means I was close to 215.5 lbs in boxers.

I didn’t really do much. Thursday I cut out carbs, I think I totalled around 50 g. Friday I cut carbs (around 50 g again) and fluids from 1500 apart from 200 mL of water for my Humapro at 1900. I didn’t eat too much, down to 1700 calories instead of my usual 3000ish. It wasn’t really deliberate, but I didn’t feel much like eating with being thirsty. I had a couple of hot showers and before I went to bed I weighed 220 lbs. In bed I got up a decent sweat under the covers for about an hour.

This morning I weighed 217.5 lbs so I had 500 mL of water with Powerade powder, Humapro and my creatine. Hung out with the family, took the munchkin to his swimming which was a half hour semi sauna and weighed in.

So far I’ve had two liters of Gatorade, one and a half litres of powerade powder and my usual calories by way of a burger, fries and some awesome Thai food.

Last I checked I was 225 lbs, which was before the Thai and a bunch of liquids.

311

Meet day.

At bedtime last night I was 228 lbs, on waking 225 lbs, which is pretty much where I was at before the cut.

So far so good. I’ll be back when the meet is done.

312

Well, things didn’t quite go as planned. Surprise surprise. I didn’t pay enough attention warming up for squats, and strained my lower back badly enough it took me about 10 minutes to be able to stand up straight. I didn’t squeeze my glutes, took a heavier warm up too early and buried it. Bad idea. Scared the crap out of me, and for a short time I thought I might be done before I even started. But, despite being in a fair bit of discomfort I managed to keep it together.

Squat:

462 lbs, felt OK but not great because I wrapped too early.

484 lbs, felt much better because I timed my wrapping better

517 lbs, hard work but got it. Very pleased given the circumstances.

Bench press:

Not fun getting off the bench but setting up felt surprisingly good. The comp bench was amazing, so sticky you couldn’t slide if you tried.

264 lbs, touched too low and bar path was off but still came up easily.

286 lbs, felt good. Equal meet PR.

302 lbs, took my air too early and didn’t lock my shoulders in well enough. Should have taken 297 lbs but I’d promised myself a crack at 300 lbs and I accepted it was a long shot.

Deadlift:

Warmed up conventional, and then tried a couple of singles sumo. They felt much better on my back so I only pulled conventional for my third attempt to be sure I got it. I hadn’t gone above 500 lbs sumo until today. Very glad I can pull both ways. I dropped my third attempt by around 35 lbs from my plan because while I was prepared to risk a bit of injury for my goal total I wasn’t prepared to push my luck that far.

462 lbs, came up nicely

506 lbs, drifted slightly but fine

528 lbs, way less smooth than I would like normally but again, given the circumstances I’m happy enough.

Totalled 1331 lbs, an 88 lbs PR. Walked away with a bronze medal (third out of six, but by a good margin). Should move me up the 220 lbs rankings a little. Hopefully my back will fix itself up quickly.

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313

Good job on the meet Mark, I’m sure if everything went your way, you could’ve gotten a higher total. That being said a 88lbs meet PR isn’t something bad either.

I just realised I didn’t reply to your previous posts in which you mentioned me, probably missed out on it, I apologize for that, I’ve been rather busy as of late.

314

Thanks mate! Don’t worry about it, I’ve seen that you’re doing your internship. That must be tough, balancing everything.

315

Just dropping by to say good work.

An 88lb PR, with niggles, is nothing to be sniffed at.

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316

Pretty much how I feel.

Plus, my back is much better today. Stretching in the shower with hot water directly on my lower back seems to be a big help.

317

Back continues to improve, thankfully. I’ll head in tomorrow and do some presses, bench, chins and abs with a little conditioning that leaves my back alone. Maybe rows too, as long they also leave my lower back in piece.

Thursday I’ll do something else, but not squats or deads. Probably incline presses and more chins or rows.

If all goes according to plan by next week I’ll be back to normal. Hell, even if my back still is a bit annoyed I’ll still train normally and just keep a close eye on things.

318

Three hours sleep after a 20 hour day. Feeling fucking seedy. Back still stiff but better.

Today’s training:

Worked up to 5x154 lbs press at 9 RPE - by my standards a decent effort

3x5 220 lbs bench press at 8, 8-9 and 8 RPE - pleasantly surprised because I’ve never benched after pressing. My arch felt non-existent but that didn’t seem to effect anything since I managed to keep my shoulders locked in.

5 neutral grip chins - meant to do three sets but my biceps started flaring up. I’ll stick to one set per day for the moment.

Chest supported rows 60 lbs/arm 50 total reps - this ended up being one set of 14 and several sets of around 7

30 medium band pull aparts

253 reps (I’ve decided to call them reps) skipping in about 6 minutes - managed to not cramp my calves at all.

While stretching pretty much got my back to go back to normal, which is what I’d really hoped for.

319

More than three hours sleep which makes everything better.

Today’s training:

Leg press 440 lbs x 100 total reps - about as hard as I expected. Took maybe 10 minutes and eight or so sets with maybe 30 second breaks.

GHR 3x12 - back felt fine, and since I do these starting as a back raise thisnis a good sign.

Reverse hyper 3x20 at 440 lbs

Australian pill ups, various grip widths total 50 reps over six sets

30 medium band pull aparts

Starting 531 next week. That week will be a two day, because the gym is closed Easter Friday and on Monday I have a full day assessment for a potential job.

320

Back feeling about 99% today, which I can only put down to the reverse hyper. Very pleased. Glutes and quads definitely feeling it from the leg press and GHR though.

Completed my final review of the 18 week 531 cycle, and made my last amendments. It may end up being a much longer than 18 week cycle, but I won’t know for a couple of weeks. It’s based on the assumption that my next meet is the GPC ACT Winter Classic. I thought this was on July 24. However, there is some confusion and it may me on June 19. If it is, I won’t compete. I don’t feel like pushing through another 12 week cycle just to get on the platform will do me much good in any way. I’d rather focus on just getting stronger for a while and then competing again later in the year. There’s the GPC Canberra Cup in early October which would be perfect if the next meet is in June. The difference between 12 and 18 weeks mightn’t seem like much, but I feel like the extra six weeks make a difference. I’m oddly proud of feeling no urgency to compete just because there’s a meet, and instead being focused on my own goals and my own schedule. I think it reflects a maturing, or slight removal of head from arse.

Back to the final review.

@T3hPwnisher I took your advice and revisited my choice of assistance work. I changed it up a bit to swap exercises every four week cycle. TL;DR your advice is so often good I thought I’d be an idiot to discount it wanted to let you know you didn’t waste your time.

The only two I’m not changing every cycle are heavy DB rows and GHR because those are my most effective, staple exercises. I was tempted to do the same with the reverse hyper, but I figure I can always throw in an extra therapeutic set or two if I feel the need without throwing things out of whack. I do recycle it faster, though. It’s there in cycle one and in cycle four. Everything else gets cycled once, and I’m revisiting some I haven’t done in a while as well as including some I haven’t done before.

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