I don’t include the weight of the bar for any exercises I do.
I think its more of a personal quirk. Plus for me personally it simplifies what I am doing - for example when doing barbell curls with 17.5Kg, I know I need to load 8.75Kg on each side. So it stops me doing stupid things when working out.
Gotcha. I didn’t notice it was consistent, so got a little confused 
Monday 17th
Week 3 of 3 Cycle 2
Deadlift workout today
3 reps @ 87.5Kg
3 reps @ 100Kg
3 reps @ 112.5Kg
50 reps @ 87.5Kg
Bent Over Row 50reps @ 24Kg kettlebell
Weighted vest (20Kg):
100 reps reverse flyes with TRX
100 reps Face Pulls TRX
100 reps Rows TRX
300 reps calf raises with vest on and 24Kg kettlebells
200 shrugs with vest on and 24Kg kettlebells
TRX Plank 3 x 1minute holds
Technical BJJ class today morning.
I wasn’t feeling barbell work today. So just did some kettlebells and pullups.
Pull-ups sets of 4, 3, 2 & 1 rep. I do go all the down, just need to get the numbers up. My first target is to be able to do a set of 5. Will set a new target once I have done that.
Kettlebell workout was workout 2 from week 7 of GN KBM.
This comprised of 4 sets of a complex comprising of 5 reps of each exercise, with 90 second rest in between.
Complex: High pulls, snatch, single arm press. Done with 2 x 20Kg kettlebells.
BJJ 1:1 & Class today. A technical session.
Workout, Tabata style carries:
Farmers Walk - 2 x 20Kg bells 30secs on and 10 sec rest, 10 circuits.
Front loaded Walk - 2 x 20Kg bells 20secs on and 10 sec rest, 8 circuits.
Overhead Carry Walk - 2 x 20Kg bells 15secs on and 15 sec rest, 6 circuits.
Farmers Walk - 1 x 24Kg and 1x28Kg kettlebell used 30secs on and 10 sec rest, 8 circuits. I switched the weight around each time.
Front loaded Walk - 1 x 24Kg and 1x28Kg kettlebell used 20secs on and 10 sec rest, 4 circuits. I switched the weight around each time.
Pull-Ups 4,3,2 & 1
Military press workout today. I felt weaker during the workout despite it being the same weight as the last two weeks and my elbows were aching. I believe this is most likely due to my poor diet - I am currently eating 2 or 3 meals a day, which is just not acceptable.
Diet has always been a big issue for me. And its not the eating, other breakfast I have no problems. Its more the motivation to cook something. As this is my last week of my 2nd cycle of 531, I have decided to set myself a target for the next cycle. The aim will be simple to eat four meals a day. I can grab half a kilo of chicken breast and air fry it with some veg. Its a quick meal to cook, reasonably tasty and will make two additional meals for me during the day. I will document this to keep myself motivated as part of my next cycle. The aim isn’t to break the ground. If I can do that for a couple of cycles, I can then build on it.
Military Press
3 reps @ 40Kg
3 reps @ 47.5Kg
3 reps @ 52.5Kg
50 reps @ 30Kg
21st June 2016
A quick 10minute workout today. My elbows tendons are still sore and I believe that I’m doing to much shoulder press work with both 531 and GN KBM. For my next cycle of 531 I won’t do the 50 reps after my basic 531 workout.
Todays workout, GN KBM week 7 workout 3.
This was 3 sets of 30 rep complex (6 exercises - 5 reps/exercise).
Each complex: Front squat, snatch, press, cleans, press & front squat.
24th June 2024
A hard rolling BJJ session today.
Workout
Squat
3 reps @ 80kg
3 reps @ 92Kg
3 reps @ 102.5Kg
20 reps @ 80Kg
Bench Press
3 reps @ 50kg
3 reps @ 58Kg
3 reps @ 65Kg
15 reps @ 50Kg
That completes my second cycle of 531. I’m travelling for the next few days and will be back late Wednesday night. So I will aim to do a quick GN KBM workout on Wednesday night and start my next cycle on Thursday or Friday.
I have been thinking of what do for the next few cycles, secondly I don’t think I quite need a deload week yet and here’s the plan:
The above will be my plan and programs for the next 6 months. My objective is not strength gain or mass gain. Its just to complete the programs, hopefully the rest will come with them.
What is your objective?
Hi dude,
I’ve not set a target as of yet, as I think I need to sort out a few things before I can start setting targets involving progress. So you could say I have some micro aims:
Once I can start doing the above on a regular basis, my next aim is to get stronger.
I can imagine it takes some discipline to do the programs without any customisation. Was reading up on 5/3/1 the other day and really liked the idea of the four week cycle with rep PRs. BBB also seemed pretty awesome with the 5x10 back-off sets. I could use the technique training. My problem is I love to mix things up, especially with assistance and (p)rehab work. Classic noob I guess.
Maybe I should take a leaf out of your book and spread my desired exercises over different cycles (e.g. 5/3/1, kettlebell/club, etc) rather than try to cover everything on a weekly basis. Think I know what Wendler would say, but I don’t want to ditch kettlebells and club work entirely as I find them so enjoyable.
Are you progressing? Achieving your goals?
That’s all that matters. Consistency is key.
If you’re not, then make a change - sometimes making a change can be to stop changing, to stick to a program.
Find a routine that works for you, not got a huge appetite - utilise protein smoothies. You can easily fill make a nutritious calorie but calorie dense smoothie.
If you don’t see programs through to fruition, what are the reasons that prevent this?
Plenty of templates for this however what I’ll say is rather than waiting for habits to form to embark on this journey why don’t you use this as motivation to start making the above habitual?
Seconding @The_Myth … if your making progress then stick with what your doing.
For me personally, yes I am running two programs consecutively. The Geoff Neupert kettlebell program and 531. This is very stupid and I am sure people here will criticize me to no end. I also acknowledge that I probably don’t get the full benefits of a program.
However, the way I’m looking at it as follows. I personally think the Geoff neurpert program seems to complement 531 quite well. Now I am not going overboard with accessories exercises on 531, essentially for most workouts I am sticking with the basic 531 component of lifting (E.g., 531 + FSL for the compound movement). Sometimes I do more, but only if I feel up to it. The problem with 531 is that I have limited equipment in my garage and barbell work on its own is quite boring.
Furthermore, the kettlebell program seems to be more cardio focused – although yes there is a strength element to it. My plan isn’t to push the weights on the kettlebell up. To be honest, I am struggling with 2x20Kg kettlebells and most likely I will need to repeat the program with the same weight a couple of times before I can increase.
The carries are my own addition programmed under tabata style workout methodology. Although carrying stuff is hardwork, it doesn’t seem to wear me down or make me sore.
I have been experimenting with 531 and kettlebell program for the last few weeks. So I will admit this is a very amateurish plan. But I believe, the way forward and I will test this in my next 531 program (3 up 3 down page 56 from beyond 531) is to do 531 twice a week i.e., two compound exercises/workout and the kettlebell program with tabata style carries twice or three times a week. I will keep you posted with my results.
@ amaeland
The simplest solution to this problem ‘I can imagine it takes some discipline to do the programs without any customisation’ is to write down what your doing for the next 3 weeks and then just do it. Its what I am trying to do.
Hi @aholding88
Thanks for the response mate.
‘Find a routine that works for you, not got a huge appetite - utilise protein smoothies. You can easily fill make a nutritious calorie but calorie dense smoothie.’
This is exactly what I plan to do. I am aiming to increase intake to 5 meals a day. If I don’t feel like eating, I gulp down a protein shake. My aim over the next cycle is to get 5 meals (including shakes) down me. The most important thing is to build a habit and stick with it and this leads me onto your second point.
I stuck with 3x10 for many years and over the past couple of months have built up an impressive list of programs I want to do. Making the situation worse, as the programs are quite different and I am constantly thinking of chopping and changing. To prevent this, I have made it an objective to simply complete a program. Rather than gain 100lbs of muscle or something. As I will end up chasing my tail.
I guess a key aim for me is to get stronger. And I am using that as motivation to make the above habitual.
Have taken a few days off - mainly due to travel commitments. I have a new job from August, which will require very little long distance travel.
Overall the break has made me feel fresh. Cant make it to BJJ class today. But time for my next cycle. This time I am following the 3 up and 3 down program for beyond 531.
Squat
3 reps @ 85Kg
3 reps @ 96Kg
3 reps @ 108Kg
3 reps @ 96Kg
3 reps @ 85Kg
Bench Press
3 reps @ 52.5Kg
3 reps @ 60Kg
3 reps @ 67.5Kg
3 reps @ 60Kg
3 reps @ 52.5Kg
Kettlebell work:
4 sets with 120second rest period.
Complex of 5reps/exercise: High Pulls, Cleans, Press, Snatch, Front Squat
5K on recumbent bike.
Target for the remainder of the day - get 5 meals down me!
BJJ session in the morning.
Bench Press
3 reps @ 52.5Kg
3 reps @ 60Kg
3 reps @ 67.5Kg
3 reps @ 60Kg
3 reps @ 52.5Kg
Kettlebell work:
4 sets with 120second rest period.
Complex of 5reps/exercise: Front Squat, Snatch, Press, Cleans, Press Front Squat
Pull -ups 4 reps, 3 reps, 2 reps and 1 rep
Sandbag
30Kg Overhead bag throws - 3 x 5reps
30Kg Front throws - 3 x 5reps
30Kg Walk with bag on Shoulder 1minute x3 on each shoulder
30Kg Burpees - 3 x 5reps
Workout 3 of this week. Deadlift day.
Deadlift
3 reps @ 90Kg
3 reps @ 104Kg
3 reps @ 116Kg
3 reps @ 104Kg
3 reps @ 90Kg
Followed by Kettlebell circuit:
5 reps high pulls, 5 reps clean, 5 reps press, 5 reps snatch and 5 reps front squat.
Repeated x5 with 120seconds rest in between. Done with 2 x 20Kg kettlebells.
Pull-Ups 4,3,2 & 1 rep
Weighted vest 20Kg & TRX. Completed within 20mins.
Face Pulls 50 Reps
Rows 50 Reps
Bicep Curls 50 Reps
Just a reminder to myself. There is no military press workout. I have dropped as doing plenty of pressing with kettlebells and elbows tendons are getting sore.
Thought about high rep band pushdowns?
I didn’t think of them. They look good, I’m assuming you mean the following:
How do you decide what band to use?