Also I saw my nutritionist today, and my stomach (measured around belly button height) is down from 104cm to 100cm after 3 weeks of dieting. Strength on the up, fat on the down… that works for me.
Great stuff Panzer, I am happy for you 
[quote]florelius wrote:
Great stuff Panzer, I am happy for you
[/quote]
Thanks bro. Also my nutritionist is smoking hot. Maybe when I am not 1 million percent body fat she will want to bear my hideous offspring.
24-07-13
Beyond 5/3/1
Cycle 2 . Week 1 . Day 2
Squat
1 x 5 x 50kg
1 x 5 x 62.5kg
1 x 3 x 72.5kg
1 x 3 x 85kg
1 x 3 x 97.5kg
1 x 1 x 110kg
1 x 10 x 122.5kg
1 x 1 x 127.5kg (Joker)
1 x 1 x 135kg (Joker)
1 x 1 x 140kg (Joker)
1 x 2 x 145kg (Joker)
4 x 5 x 85kg (down sets)
*All sets supersetted with quad stretches and pull ups
Straight Leg Deadlift
5 x 10 x 52.5kg
*All sets supersetted with 10 push ups
Ab Circuit
10 x weighted situp
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend
Notes
-Happy with today, I felt like I put in a lot of work with the squatting volume. I never do high reps, so 10 at 122.5kg was pretty good for me. Couldn’t breathe for a bit after haha.
-Doubled the final joker.
26-07-13
Beyond 5/3/1
Cycle 2 . Week 1 . Day 3
Bench Press
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg
1 x 3 x 70kg
1 x 3 x 80kg
1 x 1 x 90kg
1 x 5 x 100kg
1 x 3 x 100kg
1 x 2 x 100kg
3 x 8 x 70kg (down sets, legs up)
*All sets supersetted with 15 band pullaparts or facepulls
*20 chins
Incline Dumbbell Bench Press
5 x 10 x 17.5kg
Dead Stop DB Row (supersetted with Inclines)
5 x 10 x 17.5kg
Barbell Triceps Extension
Rest Pause x 15, 8, 5 x 30kg
Notes
-I have not increased the weight for bench this cycle. This is due to me using my “actual max” rather than an everyday max for cycle 1. I considered lowering the bench for this cycle but decided to just repeat it instead. I’m hoping for a couple of rep PRs this cycle.
-I felt a bit fucked up going into this training, hence the lighter assistance. Repped out an =PB on 100kg but had assistance on the 6th rep so missed out on the rep PR.
-Decided to apply the “rule of 10” to my final work set, instead of Joker sets.
-I’m using legs up bench for my down sets this cycle.
Damn look at your fancy program!
Do the joker sets feel difficult? Do you know you’ll hit the reps you’re aiming for before you begin the joker sets?
[quote]mikemike87 wrote:
Damn look at your fancy program!
Do the joker sets feel difficult? Do you know you’ll hit the reps you’re aiming for before you begin the joker sets?[/quote]
Haha, hey bro. How’s your lifting going?
The joker sets don’t really feel difficult. Except maybe the overhead press ones, but I find OHP very exhausting.
Usually I am confident of getting the lift; I am not keen on failing unless it’s a max attempt so I don’t do the lift unless I feel up to it. I haven’t failed any joker sets, but I don’t approach them intending to do doubles - I only do those if the first rep felt really easy.
I find after the work sets, which are at fairly low intensity, I usually feel well-primed for the Jokers.
26-07-13
Beyond 5/3/1
Cycle 2 . Week 1 . Day 4
Deadlift
1 x 5 x 70kg
1 x 5 x 87.5kg
1 x 3 x 105kg
1 x 3 x 122.5kg
1 x 3 x 140kg
1 x 1 x 157.5kg
1 x 5 x 175kg
1 x 1 x 185kg (Joker)
1 x 1 x 192.5kg (Joker)
4 x 3 x 122.5kg (down sets)
*All sets supersetted with quad stretches and band int/ext rotations
Kettlebell Swing
50 total reps with 40kg bell
*All sets supersetted with neutral grip chins and pushups
Ab Circuit
10 x weighted situp (10kg)
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend (20kg)
Notes
-I wasn’t feeling particularly strong so I stopped at 5 reps, mainly didn’t want to pull my back.
-Overall felt pretty solid, but I can definitely tell I didn’t have a deload! Haha
29-07-13
Beyond 5/3/1
Cycle 2 . Week 2 . Day 1
Overhead Press
1 x 5 x 25kg
1 x 5 x 32.5kg
1 x 3 x 37.5kg
1 x 3 x 45kg
1 x 3 x 50kg
1 x 1 x 57.5kg
1 x 5 x 62.5kg
1 x 2 x 65kg (Joker)
1 x 1 x 70kg(Joker)
1 x 1 x 72.5kg(Joker)
4 x 5 x 45kg (down sets)
*All sets supersetted with band pullaparts or facepulls, or chins
Weighted Chins
Rest Pause x 9, 5, 3 x BW +10kg
Close Grip Bench Press
1 x 3 x 47.5kg
1 x 3 x 55kg
1 x 3 x 62.5kg
1 x 1 x 70kg
1 x 8 x 77.5kg
1 x 2 x 82.5kg (Joker)
1 x 2 x 85kg(Joker)
1 x 3 x 90kg(Joker)
1 x 1 x 90kg(Joker)
4 x 8 x 55kg (down sets)
*All work sets supersetted with internal / external rotations
*All down sets supersetted with:
Dead Stop DB Rows
5 x 10 x 22.5kg
Barbell Curls
Rest Pause x 15, 10, 6 x 30kg
Notes
-OHP: I did the same number of reps on my final OHP set as I did in Week 1 of this cycle, but I did a double at 65kg to give a bit of progression.
-CGBP: I got one more rep on the final work set than in Week 1, and I tripled one of the joker sets.
-I’m using a “thumbs on smooth” grip for CGBP, probably around 5 inches narrower than my standard bench press.
-I got a bicep curl PR. Haha.
Nice work on the curl PR! That kind of thing would make JW proud!
Seriously, good shit in here, bro.
30-07-13
Beyond 5/3/1
Cycle 2 . Week 2 . Day 2
Squat
1 x 5 x 50kg
1 x 5 x 62.5kg
1 x 3 x 72.5kg
1 x 3 x 85kg
1 x 3 x 97.5kg
1 x 1 x 110kg
1 x 1 x 122.5kg
1 x 1 x 127.5kg (Joker)
1 x 1 x 135kg (Joker)
1 x 1 x 140kg (Joker)
1 x 3 x 145kg (Joker)
1 x 2 x 135kg (Down sets)
1 x 3 x 130kg (Down sets)
1 x 4 x 120kg (Down sets)
1 x 5 x 110kg (Down sets)
*All sets supersetted with quad stretches and pull ups
Straight Leg Deadlift
5 x 10 x 52.5kg
*All sets supersetted with 10 push ups
Abs
2 x 15 x 10kg weighted situp
2 x 15 x 20kg side bend
Notes
-I decided to try rep out my final Joker set, but got one less rep than I hoped for. Not to be discouraged, I pyramided my down sets using heavier weights. I feel sometimes I avoid putting in grunt work, so I am trying hard to force myself into decent levels of volume.
-Good training day, I felt like I went to a solid level of effort.
-I took care to get all my squats to a really good depth, as in the past I have been slack with this. Form is feeling fairly solid.
-I do glute recruitment exercises between all my heavy sets, and quad stretches between all my light sets.
-Had a random urge to bench press today, but I didn’t.
[quote]believer423 wrote:
Nice work on the curl PR! That kind of thing would make JW proud!
Seriously, good shit in here, bro.[/quote]
Yeah man, curl PRs are what I am aiming for. The benching, squatting and pressing is actually just curl assistance. I have great hopes for the future, when I intend to curl a full grown salt water crocodile.
Ha ha I started doing barbell curls more often too because I’m narcissistic and am tired of people coming up and saying “Woah dude you can squat. You ever work upper body?” :0…
Seriously bicep work at the moment seems to be helping grip strength.
[quote]mikemike87 wrote:
Ha ha I started doing barbell curls more often too because I’m narcissistic and am tired of people coming up and saying “Woah dude you can squat. You ever work upper body?” :0…
Seriously bicep work at the moment seems to be helping grip strength.
[/quote]
Haha, yeah I can somewhat relate, though only with deadlift! My squat still sucks. I mainly want to build a chest though.
[quote]panzerfaust wrote:
For Beyond 531, the Joker sets can either be heavy singles or a heavy PR set.
So, say 200kg is my final deadlift work set - I can try set a PR with this, then do some heavy Joker singles at say 210kg, 220kg etc… or I can do a single for my final work set; 200 x 1, then use a Joker set to hit a PR; 210 x 5 for example.
There are many variations, but the Joker set has a SLIGHTLY different use in Beyond 531 than in standard 531.
Personally I am using them for heavy singles and doubles so far.[/quote]
Panzer, quick question.
I’m getting a little confused with all this Joker stuff.
Looking at your Log. It seems the reps from your last main set and jokers sets sometimes are a lot higher than what I’m doing. I’ve read x10 reps on your last main stuff and also read x7 reps on one of your joker sets.
In comparison to mine. I’ do think I’ve went over 3+ reps, not because I can’t manage more but mainly just to get the work in and the way I interpreted that was what I was to do.
Think I’m just getting a little confused and feeling misguided a little without a spreadsheet to follow. Do you have a spreadsheet?
Your training is going well though btw, keep it up.
[quote]w-a-t-p wrote:
[quote]panzerfaust wrote:
For Beyond 531, the Joker sets can either be heavy singles or a heavy PR set.
So, say 200kg is my final deadlift work set - I can try set a PR with this, then do some heavy Joker singles at say 210kg, 220kg etc… or I can do a single for my final work set; 200 x 1, then use a Joker set to hit a PR; 210 x 5 for example.
There are many variations, but the Joker set has a SLIGHTLY different use in Beyond 531 than in standard 531.
Personally I am using them for heavy singles and doubles so far.[/quote]
Panzer, quick question.
I’m getting a little confused with all this Joker stuff.
Looking at your Log. It seems the reps from your last main set and jokers sets sometimes are a lot higher than what I’m doing. I’ve read x10 reps on your last main stuff and also read x7 reps on one of your joker sets.
In comparison to mine. I’ do think I’ve went over 3+ reps, not because I can’t manage more but mainly just to get the work in and the way I interpreted that was what I was to do.
Think I’m just getting a little confused and feeling misguided a little without a spreadsheet to follow. Do you have a spreadsheet?
Your training is going well though btw, keep it up.
[/quote]
Thanks man! I just saw your log, will be following your progress.
Ok, first point:
I used “everyday max” for my calculations. Not my true 1RM. Except for bench press, which I used my true 1RM for.
For example:
My best deadlift is around 230kg. I entered 200kg as my Everyday Max for Cycle 1. 200 x .85 = 170kg.
So my final work set is really around .75 to .8 of my true max, meaning I can do some fairly high reps with it.
If you used your True 1RM for taking .85 off, you will obviously be doing .85 of your true max for the final work set… thus, getting less reps than me.
This is also the reason I am doing higher reps in the Joker sets. I am doing them by feel, and the reason I often do doubles and triples is simply to get in more work.
Notice I have never worked up to my 4th Joker set for bench? That is because it’s my True 1RM and I’ve only ever hit it once.
I do actually have a spreadsheet which I made. I assume you bought a copy of Jim’s book? If so, I am happy to flick you a copy of the spreadsheet. Not being a dick by asking, just wouldn’t want to hand out his copywrited work haha.
Cheers!
Now, I must go lift before I turn weird.
01-08-13
Beyond 5/3/1
Cycle 2 . Week 2 . Day 3
Bench Press
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg
1 x 3 x 70kg
1 x 3 x 80kg
1 x 1 x 90kg
1 x 1 x 100kg
1 x 1 x 110kg (Joker)
1 x 0 x 115kg (Joker …miss garhh)
the pyramid of frustration:
1 x 1 x 105kg
1 x 1 x 102.5kg
1 x 2 x 100kg
1 x 3 x 97.5kg
1 x 4 x 95kg
1 x 5 x 90lg
*All sets supersetted with 10 band pullaparts, facepulls, int/ext rotations
*20 wide grip pullups
Incline Dumbbell Bench Press
5 x 12 x 17.5kg
Chest Supported DB Row (supersetted with Inclines)
5 x 12 x 17.5kg
Barbell Triceps Extension
Rest Pause x 15, 8, 6 x 30kg
Notes
-Hmm yeah was pretty pissed to miss 95% of my max, so I did a big pyramid to get some work in.
-As mentioned above, Bench Press is the only lift I based on my true 1RM, and I really felly I should have used an Everyday Max for it.
-Or maybe I was just having a shit day. Bodyweight is 94kg today, so the lowest I have been in some time.
-I’m not batting for the other team, but I have been on a white meat only diet for like 4 weeks, plus I have one vegetarian meal per day. Yes, I know this is camp as fuck, but I am feeling a lot healthier. Anyway, tonight I am going to smash 1 pound of lean lamb steaks haha.
-Nest time will be better!
[quote]panzerfaust wrote:
Thanks man! I just saw your log, will be following your progress.
Ok, first point:
I used “everyday max” for my calculations. Not my true 1RM. Except for bench press, which I used my true 1RM for.
For example:
My best deadlift is around 230kg. I entered 200kg as my Everyday Max for Cycle 1. 200 x .85 = 170kg.
So my final work set is really around .75 to .8 of my true max, meaning I can do some fairly high reps with it.
If you used your True 1RM for taking .85 off, you will obviously be doing .85 of your true max for the final work set… thus, getting less reps than me.
This is also the reason I am doing higher reps in the Joker sets. I am doing them by feel, and the reason I often do doubles and triples is simply to get in more work.
Notice I have never worked up to my 4th Joker set for bench? That is because it’s my True 1RM and I’ve only ever hit it once.
I do actually have a spreadsheet which I made. I assume you bought a copy of Jim’s book? If so, I am happy to flick you a copy of the spreadsheet. Not being a dick by asking, just wouldn’t want to hand out his copywrited work haha.
Cheers!
Now, I must go lift before I turn weird.[/quote]
Cheers buddy.
Yes, I have the book, I bought it on 4-Jul-2013 2:23:17 PDT from Mr James Wendler LLC for $24.99. That would be awesome if you could send me your sheet, I think a spreadsheet would help me a lot to be fair, as it was easier to follow and track my old 531 one.
-
I am using my True 1RM and calculated .85% Training Max. See at first I thought the last 100% PR Set was a AMRAP set (As Many Reps As Possible). But then Jim notes: ‘The PR set is not for max reps’. So, I interpreted this as rep it out but keep a few in the tank. So, I was doing say 3 reps on this top set despite say still having a few left in me.
-
Have you been doing First Set Lasts as multiple sets (3-5sets of 5-8reps)… Or 1x AMRAP Set… Or All Out rest pause?.. Cool to do that you think? I’m liking the freedom of doing that.
-
I seen elsewhere people keep talking about Beyond 531 and the Wave/Week your on. Like old 531 First week 5s, Second week 3s then Thrid week 1s… But I never noticed this, I thought the reps / workout for each week of the same cycle was pretty much the same except your top set reps and jokers.
I have noticed a pattern in your log with your reps, and I’m simply just wondering from curiosity why, for example:
your squat sets / reps are 5,5,5,5,3,1,X
your deadlift sets / reps are 5,4,3,3,3,1,X
your bench + ohp sets/reps are 5,5,3,3,3,1,X
Just curious as I said.
Cheers,
WATP
[quote]w-a-t-p wrote:
[quote]panzerfaust wrote:
Thanks man! I just saw your log, will be following your progress.
Ok, first point:
I used “everyday max” for my calculations. Not my true 1RM. Except for bench press, which I used my true 1RM for.
For example:
My best deadlift is around 230kg. I entered 200kg as my Everyday Max for Cycle 1. 200 x .85 = 170kg.
So my final work set is really around .75 to .8 of my true max, meaning I can do some fairly high reps with it.
If you used your True 1RM for taking .85 off, you will obviously be doing .85 of your true max for the final work set… thus, getting less reps than me.
This is also the reason I am doing higher reps in the Joker sets. I am doing them by feel, and the reason I often do doubles and triples is simply to get in more work.
Notice I have never worked up to my 4th Joker set for bench? That is because it’s my True 1RM and I’ve only ever hit it once.
I do actually have a spreadsheet which I made. I assume you bought a copy of Jim’s book? If so, I am happy to flick you a copy of the spreadsheet. Not being a dick by asking, just wouldn’t want to hand out his copywrited work haha.
Cheers!
Now, I must go lift before I turn weird.[/quote]
Cheers buddy.
Yes, I have the book, I bought it on 4-Jul-2013 2:23:17 PDT from Mr James Wendler LLC for $24.99. That would be awesome if you could send me your sheet, I think a spreadsheet would help me a lot to be fair, as it was easier to follow and track my old 531 one.
*1 I am using my True 1RM and calculated .85% Training Max. See at first I thought the last 100% PR Set was a AMRAP set (As Many Reps As Possible). But then Jim notes: ‘The PR set is not for max reps’. So, I interpreted this as rep it out but keep a few in the tank. So, I was doing say 3 reps on this top set despite say still having a few left in me.
*2 Have you been doing First Set Lasts as multiple sets (3-5sets of 5-8reps)… Or 1x AMRAP Set… Or All Out rest pause?.. Cool to do that you think? I’m liking the freedom of doing that.
*3 I seen elsewhere people keep talking about Beyond 531 and the Wave/Week your on. Like old 531 First week 5s, Second week 3s then Thrid week 1s… But I never noticed this, I thought the reps / workout for each week of the same cycle was pretty much the same except your top set reps and jokers.
*4 I have noticed a pattern in your log with your reps, and I’m simply just wondering from curiosity why, for example:
your squat sets / reps are 5,5,5,5,3,1,X
your deadlift sets / reps are 5,4,3,3,3,1,X
your bench + ohp sets/reps are 5,5,3,3,3,1,X
Just curious as I said.
Cheers,
WATP
[/quote]
Check your inbox, dude.
To your questions:
1 - I think your interpretation is 100% correct. I’ve been going for AMRAP on the 100% work set, as I missed that line haha. But in reality it’s probably intended more to be like:
Week 1 - 3 reps, Week 2 - 4 reps, Week 3 - 4 reps. Or something similar to that. When if you went AMRAP, you would likely get 6 or more.
*Further, as I am using less than my True 1RM, I am able to go AMRAP as it’s a lower intensity, and still be fine doing Joker Sets.
*Thanks for pointing this out: I will need to ponder it more.
2 - By First Set Lasts, I assume you mean the Down Sets. I’ve been mixing it up. If I feel a bit weary and not keen on volume, I do Rest-Pause for bench or OHP as my down sets. But usually I go for volume, say 3-4 x 6-8. I agree, the flexibility here is really useful.
3 - Those people are wrong, you are right. Beyond 531 is identical for all 3 weeks of the cycle, the only changes are:
*How many reps you do on the 3-5 and 1-3 rep warmup and work sets.
*How many reps you push on your PR set.
*How many Joker Sets you do, and if you decide to push for a PR on one.
*How many Down Sets you do.
See, the idea is to create intuitive training, where you choose your own daily/weekly goals. Fundamentally, you always want to work for Rep PRs, but Jim lets you choose how you go about this.
4 -
Not sure you have read this correctly? For deadlift I sometimes vary the warmup and work set reps depending on how I feel, but generally stick to:
Press: 5,5,5,3,3,3,1,x
Squat: 5,5,3,3,3,1,x
Bench: 5,5,5,3,3,3,1,x
Dead: 5,5,3,3,3,1,x (sometimes a 4 instead of a 5 during warmups)
*I obviously don’t go all the way from 10% because it would be too light.
*I usually can’t be bothered starting my deadlifts or squats super light, just due to time setting up etc, so I start my sets at the 40% mark for Lower Body, and 30% mark for Upper Body.
Hope that makes sense!
Good questions, there is limited online discussion of this program so I am keen for any feedback.
02-08-13
Beyond 5/3/1
Cycle 2 . Week 2 . Day 4
Deadlift
1 x 5 x 70kg
1 x 5 x 87.5kg
1 x 3 x 105kg
1 x 3 x 122.5kg
1 x 3 x 140kg
1 x 1 x 157.5kg
1 x 4 x 175kg
1 x 1 x 185kg (Joker)
1 x 3 x 192.5kg (Joker)
4 x 3 x 122.5kg (down sets)
*All sets supersetted with quad stretches and band int/ext rotations
*20 Wide Grip Pull Ups.
Notes
-I was in a rush so I just did my main lift and intra-set accessories, no Kettlebell Swings or Ab Work on this day.
-I need to examine my deadlift form again, as I took a side-on video of my 195kg x 3 and my back wasn’t particularly flat. I didn’t get any pain, and it maintained the same curvature from start to finish of the lift, but I am unsure how efficient / healthy the lift was. I struggle to decide between bar over middle of foot or bar touching shins from beginning of lift.
-Last week of Cycle 2 begins today!!