531 Fullbody ‘For Powerlifting’/Cycle 1/Week 2/Day 1
MONDAY 17-09-12
Chin Ups (varying grip)
30
Squat (5/5/5)
5 x 100
5 x 115
5 x 130kg
Good Morning
10 x 60
10 x 60
10 x 60kg
Dips +10kg
12, 10, 10, 10, 5, 3 - 50 total
Weighted Sit Ups
15 x 10kg
15 x 15kg
NOTES:
-First day of the required reps only 3 x 5 week.
-I tried a higher bar position for my squats today.
-Lowered my good morning weight to 60kgs because I wanted to really focus on the hamstring stretch.
[video]2480[/video]
Nice workout man 
And I liked the tune in your video( except the singing ), the intro reminded me of the ghost-house music from SuperMarioWorld( or was it Mario Bros 3? )
[quote]florelius wrote:
Nice workout man
And I liked the tune in your video( except the singing ), the intro reminded me of the ghost-house music from SuperMarioWorld( or was it Mario Bros 3? )[/quote]
Haha cheers Flo.
That band is called Shining, and they are from Sweden. I’m surprised you didn’t like the singing considering they are from your part of the world :P.
Supermarioworld rules!
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
Yes Mario on NES, SNES and GameBoy kicks ass, probably one of the best games ever made. ( fuck 3D lol )
^This is good scandinavian/norwegian music and this is how a man is supposed to sound 
[quote]florelius wrote:
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
[/quote]
Have you heard Type O Negative?? Another metal band from your area, with awesome deep vocals.
[quote]panzerfaust wrote:
[quote]florelius wrote:
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
[/quote]
Have you heard Type O Negative?? Another metal band from your area, with awesome deep vocals.[/quote]
No, but I will check them out
[quote]florelius wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
[/quote]
Have you heard Type O Negative?? Another metal band from your area, with awesome deep vocals.[/quote]
No, but I will check them out
[/quote]
Check out my next video - it will feature a song of theirs!
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
[/quote]
Have you heard Type O Negative?? Another metal band from your area, with awesome deep vocals.[/quote]
No, but I will check them out
[/quote]
Check out my next video - it will feature a song of theirs![/quote]
I am listening to a song by them now, Everything dies. Its kinda like Pearl Jam meets melodic metal, not bad actually. Any songs by them you can recommend?
[quote]florelius wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
I am more into a lovely female vocal or a deep male baryton when it comes to singing. Metal singing and the singing of old hard rock bands from the 70s( think led zeppelin etc ) sound ridonkelous to me. I like the instrumental part of the 70s hard rock though and sometimes I find a metal song with a cool bassline etc.
[/quote]
Have you heard Type O Negative?? Another metal band from your area, with awesome deep vocals.[/quote]
No, but I will check them out
[/quote]
Check out my next video - it will feature a song of theirs![/quote]
I am listening to a song by them now, Everything dies. Its kinda like Pearl Jam meets melodic metal, not bad actually. Any songs by them you can recommend?
[/quote]
Yeah man they have a couple of different styles.
For slower songs, check out:
-Haunted
-World Coming Down
-Summer Breeze
For rockier sound:
-Black No. 1
-An Ode to Locksmiths
-Blood and Fire
enjoy =)
Ps. Checked out the wiki article about them and they are not scandinavian, but new yorkers actually and one of the members are jewish.
[quote]florelius wrote:
Ps. Checked out the wiki article about them and they are not scandinavian, but new yorkers actually and one of the members are jewish.
[/quote]
Hahaha… hey you are right! I have been listening to them for 14 years and always thought they were European because they had a Finnish flag on one of their album covers. Hilarious!
Damn dude your dead lift has blown the hell up. I’m pretty sure you can already do 500 on the next pulling work out if you wanted. Good stuff. If you ride this out to December your numbers will start to get ridiculous.
Dailing back “maximal” lift numbers is helpful. Really, really helpful. Kind of mental and kind of physical. It sucks when every rep feels like a grind rather than it just going up.
How did the high(er) bar squats feel? It feels like it crushes my back a little more. Actually how have squats felt? 5 x 130 kg looked good. I can’t tell from the video how wide your grip is when you squat but I noticed a pretty big difference in how the bar felt on my back when I narrowed my grip. Very sturdy and more resistant to being smashed.
And it’s pretty cool Wendler shot an email back.
[quote]mikemike87 wrote:
Damn dude your dead lift has blown the hell up. I’m pretty sure you can already do 500 on the next pulling work out if you wanted. Good stuff. If you ride this out to December your numbers will start to get ridiculous.
Dailing back “maximal” lift numbers is helpful. Really, really helpful. Kind of mental and kind of physical. It sucks when every rep feels like a grind rather than it just going up.
How did the high(er) bar squats feel? It feels like it crushes my back a little more. Actually how have squats felt? 5 x 130 kg looked good. I can’t tell from the video how wide your grip is when you squat but I noticed a pretty big difference in how the bar felt on my back when I narrowed my grip. Very sturdy and more resistant to being smashed.
And it’s pretty cool Wendler shot an email back.
[/quote]
hey Mike, thanks, yeah I am feeling very confident with the deadlift. This is due to a couple of things:
-hitting higher weights in my rep work. Repping out 180kgs was a massive psychological boost, as I’d never pulled more than a single at this weight.
-kettlebell swings. These are amazing. I’ve been doing them twice per week and they really hit my core, glutes, hammies and upper back; ie the deadlifting muscles.
I have 2 heavy deadlift sessions scheduled in before my birthday so, all going to plan, I will be attempting 230kg somewhere in here I think.
Regarding dialing back the weights, I absolutely agree. I am not putting out massive numbers, but I feel more confident. Towards the end of the last couple of cycles I was fearing missing reps, and actually started failing press reps trying to grind out extras. I’d rather have a slightly lower weight and be able to hit a decent number and leave “1 or 2 in the tank” as per the man’s words.
I only slightly narrowed my grip for the high(er) bar squats, maybe an inch each side? Tonight I will shoot for a 150kg high(er) bar and see how I roll. I will try out a narrower grip as you suggest!
-I was able to stay more upright due to obvious physics. The reason I decided to try high(er) bar is when I failed my 170kg attempt, it was due to falling forward coming out of the hole. I am curious to see if a more upright torso allows me to avoid this.
-As you know, I only started training the back squat this year, but previously I did quite a lot of front squatting so I figure the more upright position may suit me better.
-I didn’t feel it any more in my back as such with the higher position, but 130kgs isn’t really heavy enough to tell. Tonight should be a better test!
My squats in general have felt pretty tough lately tbh. Partly why I dialed back my maxes. I feel I am good for a heavier single, but rep work kills me. The Monday heavy squat day generally comes after a hard weekend, which really doesn’t help. I’m trying to clean up my life a bit to help me hit my goals. 180kg is really what I want - will be unsatisfied with less. Pretty much 400/300/500 would be nice for the year end. Sadly, my bench is SHIT haha.
Haha yeah I was pleased he replied and liked my idea. I didn’t want to mess with the program without checking first.
Oh Tuesday recovery/light day:
12 Single leg squats (per leg)
12 Dumbbell incline presses (15kg)
12 Kettlebell swings (20kg)
x 5 rounds with no rest. Plus some curls for kicks.
531 Fullbody ‘For Powerlifting’/Cycle 1/Week 2/Day 2
WEDNESDAY 19-09-12
Squat (FBT)
3 x 115
3 x 130
1 x 145kg
Bench (5/5/5 set reps only)
5 x 65
5 x 75
5 x 85
DB Rows
20 x 37.5kg
Chins (varying grip)
30
Ab Wheel Roll
Kneeling 15, 15
Standing 8
NOTES:
-The 145kg squat felt pretty good with the higher bar position and slightly narrower stance. I think I will keep this new setup and work with it for a while.
-Bench was fine; it felt weird not to rep out haha. I paused every rep to try and get something out of it.
-Good workout all round!!
[quote]panzerfaust wrote:
-Bench was fine; it felt weird not to rep out haha. I paused every rep to try and get something out of it.
[/quote]
Good stuff going on with you Panzer. LOL Yeah, I also feel weird not repping out on any exercise when the program requires it (Which in my case is only the Deload Weeks). The way I see it is it’s another kind of training: Mental training. Sometimes you just gotta pullback, even if you hit a PR last week and feel like you can do more.
[quote]panzerfaust wrote:
Ab Wheel Roll
Kneeling 15, 15
Standing 8
[/quote]
You gotta be shitting me. You can do these STANDING UP!?!? Cheers man!!
[quote]Freaky_Frankie wrote:
[quote]panzerfaust wrote:
-Bench was fine; it felt weird not to rep out haha. I paused every rep to try and get something out of it.
[/quote]
Good stuff going on with you Panzer. LOL Yeah, I also feel weird not repping out on any exercise when the program requires it (Which in my case is only the Deload Weeks). The way I see it is it’s another kind of training: Mental training. Sometimes you just gotta pullback, even if you hit a PR last week and feel like you can do more.
[quote]panzerfaust wrote:
Ab Wheel Roll
Kneeling 15, 15
Standing 8
[/quote]
You gotta be shitting me. You can do these STANDING UP!?!? Cheers man!![/quote]
Side Note:
I lowered my DB Rows to 37.5kg to try and get into the 20+ rep range, as recommended in the Kroc Rows guidelines. Although I am used to doing sets of 15 with 40kgs, MAN this extra few reps ripped into my lats. I felt it infinitely more last night, and today even moreso. From now on I will always do my dumbbell rows in the 20+ rep range.
Also, I changed to doing them leaning on my squat rack rather than kneeling on a bench, once again to follow the guidelines.
***yeah you are dead right, Franky. Lifting is a very mental game. I’m actually loving this set reps week, as it’s giving me a chance to crush the accessories and really work my body hard without having to worry about making rep goals or singles.
**and yeah haha… I haven’t got the standing ab wheel rollouts perfected yet, but I do my best! They hurt like hell… and I had a few faceplants while trying to work up to them!
and a video:
-the bench may not look paused, but for me it was haha. I pretty much just made sure the bar had come to a complete stop. I really don’t know much about benching; still trying to learn a setup that feels natural to me.
-also, the first set of squats at 130kg, the first couple of reps looked a bit high, but it may have been the camera angle. The 145kg single looks better.
[video]2481[/video]
[quote]panzerfaust wrote:
Side Note:
***yeah you are dead right, Franky. Lifting is a very mental game. I’m actually loving this set reps week, as it’s giving me a chance to crush the accessories and really work my body hard without having to worry about making rep goals or singles.
**and yeah haha… I haven’t got the standing ab wheel rollouts perfected yet, but I do my best! They hurt like hell… and I had a few faceplants while trying to work up to them![/quote]
Good stuff man. I just saw that vid. You really nailed that heavy single. Well done, buddy.
LOL Well, faceplants are usually very good teachers.
By the way, what’s that song playing in the video?