I tried 531 for hardgainers. Didn’t get any results. Hope you have better luck.
I was very happy with the results last time I run it.
I did modify the program for now but hope to able to run as written the second half of the year.
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C1W1D1
Airdyne couple of mins
BPAs
Ham curls
Standing band thrust
Anderson squat (13)
1x5/115
1x5/135
1x5/165
1x3/185
1x1+ 30sec hold/205
Squat ez peezy
1x5/85
1x5/95
1x12/105
5x5/85
DB neutral grip
5x10/20s
SA DB row
5x10/30
Lying leg raise off bench
5x10
Talk to Laurie about the gym membership last week. Good to go. May go in and do some leg presses while getting a tire changed to today if I have time.
Well, the leg press thing didn’t happen. Mom had me pick up ice cream and it was 95 degrees, so… maybe tomorrow.
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Quick lil circuit X3
2 mins airdyne
50 BPAs
20 stndin band hip thrusts
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Cable leg press
1x20/100
4x20/85
Machine press
3x10
This probably wasn’t the smartest thing to do since I am a little beat up but, my mom told me to gut it out. A little hair of the dog 
10 Likes
Airdyne=1 song
BPAs
Band lat pulls + tri push downz
MP
1x5/45
1x5/50
1x9/55
5x5/45
High Incline DB press
5x10/15s
BB row
5x10/55
Tri ext baby ez bar
3x10
Curls
2x20
Ab roller
Guess mom was right. Felt pretty beat up yesterday but feeling good today. Thunderstorm woke me up this morning. 96&93 the last two days, 56 when I started 
Got just enough rain to make this shit show grow.
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Think we’re getting your thunderstorms right now. Good workout.
1 Like
Stay safe! They weren’t bad here this morning but made lots of noise.
Thank you, Imma trying boss!
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Today is supposed to be DL day. It is a miserable 48° and raining with some thunder and lightning. If I have time I will grab the workout in town. If not, it will have wait until tomorrow.
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Kept it short and light
Airdyne= 1 song
Band lat pulls
Standin band thrusts
DL conv
1x5/135
1x5/145
1x7/155
3x5/135
BB row
3x10/bar
Med Incline DB press
3x10/15s
Hanging knee raise
3x10
Today is Jed’s 18th Bday. I asked him what he wanted? A car? Cold beer? A hooker?
Nope! Just a surprise birthday party with me and gmaw 
Soooo… pizza, hamburgers, cake, and ice cream it is!
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Tell Jed Happy Birthday.
3 Likes
Airdyne = 1 song
BPAs
Ham curls
Anderson squat (13)
1x5/135
1x5/155
1x3/195
1x2/205 30 sec hold
Squat
1x5/95
1x5/105
1x7+/115
3x5/95
Decline DB
3x10/15s
Pulls down
3x10/50
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Quick 20 min
Airdyne
Circuit 1 x3
BPAs 20
Band lat pull 10
Band push down 10
Circuit 2 x3
Stn band thrusts 10
Goblet squats with med ball 10
Decline crunches
3x10
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The higher volume just isn’t working. I have been at this game long enough to know when to swallow my pride. I am just not recovering properly. Not saying it won’t happen, just not right now. Maybe just too much too quick. May work if I do 1 high volume day a week and back off on the other two and just rotate them out. I will just have to play around with it and see what works.
Last week was very hetic so I am sure that was a factor. Especially the 4am call where my Vietnam vet buddy was on the floor and couldn’t remember the time he ate or drank anything. I am 5 hours away. Did manage to get through to 911 and have them go get him. He spent a couple days in the hospital and they have now moved him to a rehab facility. Thank you Jesus! I was afraid they were going to send him back home.
Anywho…
Airdyne just a couple minutes
A few BPAs
BP
1x10/bar
1x5/50
1x5/55
1x5/60
1x5/65
1x5/70
1x3/75
1x1/80 no grinder this time 
3x5/65
DB BP
3x5/25s
That is it, because yesterday was NO fucking way no!
Ended throat punching myself with the vacuum handle. Now, I have a hickie.
14 Likes
Rotate to another method, more lower intensity/accessory work, FSL etc - I’m sure you’re across this already! Nothing wrong with continuing to learn and evolve!
2 Likes
Yeah, just going to have to play around with it and see what works. My work capacity has definitely improved just not quite up to that level again.
Front, lateral, rear delt raise
3x10
Tri ext
3x10
Curls
3x10
Facepulls
3x10
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On behalf of vets thank you for being there. Sure, the vacuum cleaner gave you the hickie. Haven’t heard that one since high school.
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No good deed goes unpunished. He hasn’t answered his phone in two days. He does this to me frequently, makes me worry. The ass wipe!
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Airdyne= couple of minutes
Trap Bar
1x5/140
1x5/160
1x5/180
1x5/200
That’s it for now. Mom’s 81st bday is tomorrow but we are celebrating today. She wants sandwiches and cheesecake from the BBQ joint.
I have to go out and jerk on that f’n lawnmower to see if it’s going to start. First weekend the weeds have been dry enough to mow.
It’s a Christmas miracle!!! It started on the 8th pull 
14 Likes