Sunday, February 7th
Standing Military Press
110x5
132x5
143x5
150x6
110x8x3 sets
Deadlift [Comp.]
165x5
276x5
386x5
430x5
…add belt…
485x8
Reverse Hyperextension
BW+88x15x4 sets
…
Facepulls [various angles]
Purple bandx15x4 sets
Standing Machine Calf Raise
12x2 sets
The OHP is near a PR, weak still but its moving. First week back to 531 so I was just trying to get my conditioning up on the DL’s, probably 5+ left in the tank but I will save that for next week. Goal in a cycle or two is 500 for 20.
Monday, February 8th
High Incline DB Bench Press
85x16/9
…
Low Incline DB Bench Press
85x8/3
…
Flat DB Bench Press
85x4/2
(42 total)
Wide Grip Push-Ups
BWx10x4 sets
Cable Crunches
150x12
170x8x2 sets
Standing Oblique Side Raises
80x12/sx2 sets
Recumbent Bike
15 minutes at 12
~65 RPM
Decent effort on the DB BP, reps were down 5t from last week but I bumped the weight up from 80 to 85. This is probably the first time I’ve done more then 10 minutes on the bike…oh how I loathe your cardio.
Tuesday, February 9th
Standing Barbell Curls [various grips]
105x8x4 sets
Incline Reverse Hammer Curls
30x12/sx3 sets
30 Second Chin-Up [neutral grip]
BW(208)x3 sets
A couple unforeseen events popped up this morning so I had to postpone todays (Tuesday’s)squat session until tomorrow…pretty pumped for it actually. Got some curls for the girls in, splendid.
Wednesday, February 10th
Foam Rolling [entire body]
Dynamic Shoulder Warm-Up
Squats [Comp.]
185x5
225x5
276x5
320x3
375x3
420x7
Step Back Barbell Lunges
135x6/sx3 sets
45 Degree Back Raise
BW(208)+70x12x3 sets
Quick session but felt really good all things considered; trained at work so I was without my belt…but didn’t really feel like I needed it either. Seven was my goal reps for today, I’m still trying to ease into it and probably could have managed 9-10, but we’ll leave that for next cycle.
Foam Rolling [entire body]
Dynamic Shoulder Warm-Up
Squats [Comp.]
185x5
225x5
276x5
320x3
375x3
420x7
Step Back Barbell Lunges
135x6/sx3 sets
45 Degree Back Raise
BW(208)+70x12x3 sets
Quick session but felt really good all things considered; trained at work so I was without my belt…but didn’t really feel like I needed it either. Seven was my goal reps for today, I’m still trying to ease into it and probably could have managed 9-10, but we’ll leave that for next cycle.
Thursday, February 10th
Foam Rolling [entire body]
Bench Press [Comp.]
165x5
185x5
205x3
245x3
265x6
Dips
BW(206)+mini band x 20/20/15/10
(65 total)
Smith JM Press
115x10x2 sets
105x8
Rolling DB Extensions
40x12x2 sets
400m Interval Sprints
at 8 MPHx4 sets
Wasn’t a well carried out day, meals prior to training were only protein shakes, fruit and nuts so the energy was terrible by the time I finally got to train. Not really happy with 265x6, a ways off my best and brings my estimated 531 bench max down from 151kg last week to 144kg this week. Will have to get 6-7 next week with 276 to make up for it. Dips went well with a 7 rep increase and did some 400m sprints because I felt guilty for being irresponsible with my diet, hate those.
Friday, February 11th
Pull/Chin-Up Circuit
Wide-Grip Pull-Ups
BWx17/8
…
Medium-Grip Pull-Ups
BWx5/5
…
Medium-Grip Chin-Ups
BWx3/3
…
Narrow-Grip Chin-Ups
BWx3/2
(46 total [same as last week])
Facepulls [various angles]
18x3 sets
Cable Lateral Raises
15x3 sets
Standing Calve Raises
215x8x3 sets [2s pause at bottom]
…
Jumping 1/4 Squat
105x25x3 sets
Seated Calve Press
Stackx6x5 sets [5s pause at bottom]
Sunday, February 14th
Standing Military Press
110x5
138x3
150x3
160x3
116x8x3 sets
Deadlift [Comp.]
165x5
276x5
353x3
408x3
…add belt…
463x3
518x7
Glute-Ham Raise
BW(208)+Chain(40)x15/10/10/7=42 total
A little disappointed with the OHP, was hoping for 4-5 but it just wasn’t there this morning. Deadlifts are coming along but still not quite back to where they were.
I didn’t die, but my notebook did. Built a new desktop last week and just finally got 7 installed. Started my 2nd cycle (this time around anyway) of 531 on Tuesday; here’s how she went.
Dynamic Warm-Up
5 minutes
Squats [Comp stance]
165x5
255x5
308x5
353x5
…add loose belt…
397x12
Glute-Ham Raise
BW(206)+40lbs chainx10x4 sets
…
Face Pull-Aparts
Purple bandx12x3 sets
Seated Cable Rows
12x4 sets
Probably a PR on the squats…regardless was pretty happy with 12 at ~400 and more in the tank, really looking for the squat to take off now that I’m back at it consistently. Quickly cast away the idea of doing ‘cardio’ when I walked across the hall at the U (we have our own PL facility in a separate area) and saw hundreds of 130lb undergrads humping leg extension machines and frolicking all over the ‘cardio’ area;
- Yes, I’m spoiled.
- That’s right I do hate (vigorously) the average gym go’er.
That will be all until later today.
Foam Rolling [entire body]
Pull-Ups [wide grip]
BW(208)x8/8/8
=24t
Bench Press [Comp grip]
165x5
205x5
225x5
255x8
High Incline Neutral DB Bench Press
80x10x2 sets
80x6
Dips
BWx15/15/10/10
=50t
Recumbant Bike
10 minutes at Level 12
Dece, Bench was meh.
Took a new member through a quick SBD lesson prior to lifting; teaching the basics to an individual who’s never performed any of the three is something I think most of us could benefit from…certainly works as a good refresher.
Deadlift [Comp stance]
165x5
276x5
384x5
430x5
…add belt…
497x6
Chin-Ups [wide-neutral grip]
BW(205)+33x6x4 sets
…
Reverse Hyperextensions
BW+88x12x4 sets
Band Face-Pullaparts
Purplex12x3 sets
Chin-Ups [neutral grip]
BWx10/8/6/5/3
=32t
Spin Bike
10 minutes at moderate resistance
C2 Row Sprints
500mx2 (1:50)
Drained from a late night at work so I kept deads at the minimum, will try for max reps next week. Everything else felt good, starting to lean out quite a bit.
Military Press
110x5
132x5
143x5
132x10x3 sets
Grappler Push Press
Bar+77x8/sx3 sets
Hanging Leg Raises
BW(206)x10x3
…
Full Contact Twists
Bar+55x8/sx3 sets
Prowler Sprint [push]
40mx3
…
Prowler Sprint [pull]
40mx3
Military Press
110x5
132x5
143x5
132x10x3 sets
Grappler Push Press
Bar+77x8/sx3 sets
Hanging Leg Raises
BW(206)x10x3
…
Full Contact Twists
Bar+55x8/sx3 sets
Prowler Sprint [push]
40mx3
…
Prowler Sprint [pull]
40mx3
Foam Rolling [full body]
w. focus on right lat/shoulder girdle
10 minutes
Single Arm Standing DB Curls
60x8
55x8
50x8
…
Incline Skullcrushers
100x8x3 sets
Incline Reverse DB Hammer Curls
40x10/sx3 sets
…
V-Bar Pressdowns
140x10x3 sets
Incline Walking
5% for 10 minutes
HR~120
Recumbant Biking
L12 for 10 minutes
HR~140
Foam Rolling [full body]
w. focus on right shoulder girdle
10 minutes
Pull-Ups [wide grip]
BW(205)x8/8/8
=24t
…
Bench Press [Comp grip]
135x5
165x5
205x3
235x5
265x6
High Incline Neutral DB Bench Press
60x10x3 sets
Dips
BWx15/20/25
=60t
…
Face Pulls
12x3 sets
Upright Bike Sprint
1min work/30s rest
L12-17
10 minutes
Incline Walking
5% In at 4MPH
5 minutes
Foam Rolling [full body]
w. focus on right shoulder girdle
10 minutes
Bench Press [Comp grip]
165x5
205x3
226x5
254x10
Kettlebell Push Jerk
71x10/sx3 sets
Bench Press [close grip]
226x16
Band Pressdowns
Purple x20x5 sets
DB Shoulder Triset
20x15x2 sets
Incline Walking
5% In at 3.7MPH
10 minutes
Deadlifts [Comp.]
165x5
276x5
342x3
384x3
430x3x3 sets
Wide-Grip Neutral Pull-Ups
BW(206)+49=255x6x4 sets
KB Swing
50/110x20x3 sets
…
Band Facepull
Green (heavy band)x8x3 sets
Reverse Incline Hammer Curls
40x8x3 sets
…
Close Neutral Grip Chin-Ups
BWx10/8-2/5-3-2=30t
Standing Military Press
110x5
121x5
132x8
KB Push Press
88x5/sx2 sets
88x7/s
Dips
BW(206)x20/20/20=60
Band Pressdowns
Purple(Average)x lots
…
Red(Mini)x lots
Foam Rolling [full body]
10 minutes
Squats [Comp. stance]
165x5
276x3
309x5
…add belt…
353x5
402x10
Glute-Ham Raise
BW(205)+60(3 chains)x10/10/10=30
Wide-Grip Neutral Pull-Ups
BWx10x3 sets
I’ll take it for a first squat session in 2 weeks. Trained at 10am and am still having trouble adjusting to morning training…meal hadn’t translated into energy yet and stomach wasn’t settled, I need to remedy that later this week.
Have finally concreted some goals and will be lifting at 90kg in the APU Provincials (IPF) in June and doing a 100% Raw meet at the end of July. So you will be seeing consistent updates and video from me from this point onward.
I’m currently just under twelve weeks out.
My program will be a combination of 531 (for the first 6 weeks), my own and a training partners ideas, some ideas from one of Poland’s best Jr. lifters and a little bit borrowed from a Magnus Onerud template for the last 6 weeks (peak). Truly all of the things that have worked best for me over the years pressed into a tidy little package.