[quote]Ironwarrior25 wrote:
[quote]wozniak1995 wrote:
For the next 4 weeks i am going to try Wendler’s 5 3 1 routine, so we will see how that works out for me[/quote]
I have nothing but good things to say about 531. Only thing I would say though, is that due to its progressive nature by starting lighter than 1 rep max, it is a long term routine, so you may want to try it for over 4 weeks. Then add in assistance work and exercises/events training you think are most needed on top of the 4 main lifts.
Just a suggestion, as in less than a year my deadlift went from 150kg to 195kg for reps whilst doing a sport most would describe as endurance sport (debatable though) and staying under 85kg. I have gone back onto 531 again now as I would like to break my pb and hit 220kg in the next few months.[/quote]
Sounds like that routine has a potential to deliver a shit load of gains! Hope you hit that 220kg deadlift though
17.07.2013
During the workout i was suffering from a cold which made me feel a bit weak… + i only had 20 minutes to work out as the gym was closing
Also I am booked in to have a shoulder scan in the next 2 weeks so i will finally be able to sort out that bitch!
Warm-up:
Shoulder Recovery work + face-pulls + light pulldowns
Floorpress
40kg x 10 reps
90kg x 5 reps
96kg x 5 reps
102kg x 10 reps (was meant to do 5 but fuck it)
Dumbell Bench Press
32.5kg x 20 reps
35kg x 20 reps
Dumbell Flye
25kg x 20 reps
And time run out
18.07.2013 (8 pm)
45 minute incline walk on the treadmill
PNF stretching for hamstrings and glutes
19.07.2013 (6:40 am, first time im in the gym so early)
Warm-up : leg curls for 3 sets of 20 and 1 set of 140kg explosive deadlift for 3 reps
Deadlift (no belt as it is broken and too big due to slight weight loss, so for workout % i used my 1rm for no belt deadlift)
75% of 1rm - 172.5kg x 5 reps
80% of 1rm - 184kg x 5 reps (this was fucking hard… felt like giving up)
85% of 1rm - 195kg x 5 reps (psyched myself up a bit and it flew up, few reps left in the tank)
following are 50% of 1rm, 60-90 sec rest between sets
115kg x 8 reps
115kg x 8 reps
115kg x 8 reps
115kg x 8 reps
115kg x 8 reps
Hanging Leg Raises
12 reps
12 reps
12 reps
12 reps (soooo fucked!!)
20.07.2013
Warm-up - shoulder mobility and rotor cuff exercises (5-10 minutes)
Strict overhead press (from the rack, no-belt, percentages are based of a 80kg 1RM as i don’t want to go too heavy on this until the injury is sorted)
40kg x 5 reps (warm-up)
60kg x 5 reps (75%)
64kg x 5 reps (80%, should have been 64kg but fuck it)
68kg x 5 reps (85%)
(5 sets of 50% for 10 reps, 60sec rest between sets
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10 (last 2 reps were pretty hard)
then did chin-ups for 4 sets reping out on each set
Workout felt pretty good.
21.07.2013
45 minutes walking on the treadmill at an incline
roughly 25 minutes of PNF stretching and static stretching. Leg session tomorow at 6:30 am
22.07.2013 (6:30 am)
I did squats and leg curls with the workout lasting 60 minutes.
23.07.2013 (8:30 pm)
Hip Thrusts (upper back resting on regular bench)
70kg x 10 reps
120kg x 10 reps
140kg x 6 reps (pretty hard)
45 minutes walking on incline treadmill
24.07.2013 (7:15 - 8:15 am)
Came in later than planned but fuck it!
Warm-up : shoulder mobility work, shoulder stretching and 1 set of flye’s
Floor-press:
60kg x 10 reps
104kg x 3 reps (80%)
111.5kg x 3 reps (85%)
118kg x 5 reps (90%, first 3 on me, 4th little to no help and 5th i was slightly assisted, pissed me off this set as my injured shoulder started playing up a bit which it shouldn’t on this exercise)
65kg x 10 reps (50%)
65kg x 10 reps
65kg x 10 reps
65kg x 10 reps
65kg x 10 reps (last rep was quite hard to lock out)
One arm dumbell row:
40kg x 10 reps
42.5kg x 10 reps
42.5kg x 10 reps
42.5kg x 10 reps
42.5kg x 10 reps (could have gone heavier but wanted a weight that i could do with perfect form for 5 sets of 10)
Didn’t eat anything prior to workout but i drank a very watered down protein shake during the workout (1 scoop/25 g of protein mixed with 1 litre of water)
Post-workout meal involved roughly 300g of egg whites, roughly 150g of porridge mixed with skimmed milk and a handful of almonds.
25.07.2013 8:30pm
45 minute incline walk on treadmill, every 15 minutes i stopped for roughly 30-60 seconds to do some lower back stretching as it was pretty tight.
PNF stretching for harmstrings and glutes.
Deadlift session tomorrow at 6:30am so going to have an ice bath now
Alright man, how you finding 531?
[quote]Ironwarrior25 wrote:
Alright man, how you finding 531?[/quote]
Yeah it’s pretty good so far, we will see next week when im doing 95% for 1+ reps if i’ve gotten much stronger in this first cycle.
26.07.2013 (7:00am)
Hamstrings curls (2 sets of 10 warm-up)
Deadlift (no-belt)
60kg x 5 reps
140kg x 5 reps
184kg x 3 reps (80%)
from here i’ve fucked it up, instead of putting on the bar 195kg (85%) i’ve put 205kg -.-
205kg x 3 reps
had to carry on lol
207kg x 4 reps (90%) very hard set as i was using a very smooth bar so grip wasn’t very strong and i was desperate to get over 3 reps as the program says to do as many as you can on the last set but to get at least 3 reps
130kg x 8 reps
115kg x 8 reps
115kg x 8 reps
115kg x 8 reps
115kg x 8 reps (grip, abs and hamstrings are completely gone…)
Hanging leg raises
only had time for 4 sets of 12
27.07.2013
Shoulder mobility work (10 minutes)
Strict overhead press from the rack
40kg x 5 reps (warm-up)
64kg x 3 reps (80%)
68kg x 3 reps (85%)
72kg x 5 reps (90%)
following are done with 30-60sec rest in between sets
40kg x 10 reps (50%)
40kg x 10 reps
40kg x 10 reps
40kg x 10 reps
40kg x 10 reps
Chin-ups (5 sets to failure)
Did a couple power cleans with 80kg which were pretty easy
29.07.2013 (6:30am)
Box squats (no-belt or knee wraps):
100kg x 3 reps
140kg x 3 reps
160kg x 3 reps
176kg x 3 reps (80%)
187kg x 3 reps (85%)
198kg x 5 reps (90%)
following done with 30-60sec rest in between sets
110kg x 10 reps (50%)
110kg x 10 reps
110kg x 10 reps
110kg x 10 reps
110kg x 10 reps
Leg-Curl (about 60 seconds rest in between sets, did shoulder mobility during rest times)
45kg x 10 reps (very easy)
50kg x 10 reps (also very easy)
55kg x 10 reps (10kg more than last week which is good)
55kg x 10 reps
50kg x 9 reps and 1 rep with 45kg
[quote]spar4tee wrote:
looking good in here[/quote]
Trying my best 
, hopefully ill catch up to you soon lol
I am a bit shocked at this but apparently i weigh 101 kg / 223 lbs. That is a big change as a few months ago i weighed 120-125kg, looks like this clean diet has trimmed me down a lot but still allowed me to increase my strength. The only problem is that i am not sure if i am getting enough calories in as all the food i’m eating is very clean. the protein intake is good though as i am having roughly 1kg (raw weight) of chicken breast and between 1-2 protein shakes a day.
30.07.2013 (9:00pm)
Incline Treadmill (30 minute walk)
31.07.2013 (7:00am)
Floor-press:
warm-up with 60kg
97.5kg x 5 reps (75%)
110kg x 3 reps (85%)
123kg x 4 reps (95%)
65kg x 5 sets of 10 reps (50%)
Dumbell-Rows
45kg x 10 reps
47.5kg x 10 reps
47.5kg x 10 reps
47.5kg x 7 reps
02.08.2013 (7am)
Left my chalk at home by accident and its really hot as well so we’ll see how long my grip lasts
Deadlift (no-belt, done in weightlifting shoes which made the lifts feel a little odd)
60kg x 1 rep
100kg x 1 rep
140kg x 5 reps
172.5kg x 5 reps (75%, hands were sweaty so had to reset after each rep)
195kg x 3 reps (85%, that was hard lol, grip kept on slipping)
Borrowed some chalk off one of the personal trainers
218.5kg x 2 reps + 1 f (95%, 1st rep no hitch + grip was failing due to the struggles on previous sets, 2nd rep was slightly hitched, 3rd rep was a fail but it was a close one, so PR for no belt deadlift)
following are done with DOH grip and 50% of 1rm
115kg x 5 sets of 8 reps (grip was really fucked by the end of this)
Hanging leg raises
3 sets of 12 (should have done 5 sets but there was absolutely no grip strength left even with chalk and core felt fucked)
This is the end of wendlers 5/3/1 cycle for deadlifts, next week is deload week and after that i am thinking about doing partial deadlifts for the next cycle as that is where my weakness is atm.
I’m thinking about investing in a proper powerlifting belt in order to start lifting very heavy again.
03.08.2013
Warm-up (5 minutes)
Strict standing shoulder press from the rack
60kg x 5 (75%)
68kg x 3 (85%)
76kg x 3 (95%)
40kg x 5 sets of 10 reps (30 sec rest between sets)
Chin-ups supersetted with barbell cleans (5 sets)