Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
150x2
Facepulls 4x10
20x10
20x10
20x10
20x10
Side Partials 4x10
20x20
25x20
30x20
35x20
Superset:
1 - Hammer Curl 4x10
25x10
30x10
2 - EZ Curl
50x10
60x10
Lying Extension 4x10
40x10
50x10
60x10
70x10
I’m excited to see how this program works as I peak and start only hitting singles with my training max. I’m starting to firmly believe that with 531 you’ll never see your best gains until you reset from heavy weight, have that tightness, and then use it for repping out. You’ll have that tightness and a CNS advantage and then you drop the weight, and your body just starts moving stuff better… And you can still do that heavy singles you were doing before the reset…
My form is by far the best its ever been, but I’m troubled with deadlift. I use double over hand and I just can’t stay tight like I used to for some reason. Pullups and Goodmornings are helping though.
Some good squats are coming. Maybe a vid.
Deadlift Base
135x10
170x5
205x5
240x3
275x3
305x1
340x2
GoodMorning 4x10
95x10
135x10
135x10
135x10
Seated Calf 4x10
90x10
100x10
110x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press
45x10
70x5
95x5
115x5
130x3
150x3
170x1
185x6
Facepulls 4x10
20x10
25x10
25x10
25x10
DB Floor Press 4x10
35x10
40x10
45x10
50x10
Reverse Pec Deck 4x10
40x10
50x10
60x10
70x10
Kroc Row 4x10
55x10
65x10
75x10
85x10
Squat Base
95x10
125x5
155x5
185x5
215x3
245x3
275x1
305x2 For once the bar actually felt perfect on my back. Form was dialed in.
Leg Press 4x10
90x10
180x10
270x10
360x10
Standing Calf 4x10
130x10
160x10
200x10
240x10
Leg Extension 4x10
70x10
90x10
110x10
130x10
I feel that I’m a hell of a lot stronger than I used to be even though my numbers don’t show it. My form is infinitely better with presses and squats.
Press Base
50x10
65x5
80x5
95x5
110x3
125x3
140x1
155x2
Facepulls 4x10
20x10
20x10
20x10
20x10
Side Partials 4x10
20x20
25x20
30x20
35x20
Superset:
1 - Hammer Curl 4x10
25x10
30x10
2 - EZ Curl
50x10
60x10
Lying Extension 4x10
50x10
60x10
70x10
80x10
Deadlift Base
135x10
170x5
210x5
245x3
280x3
315x1
345x2
Seated Calf 4x10
90x10
100x10
110x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press
65x10
80x5
95x5
115x5
135x3
155x3
175x1
190x3
Facepulls 4x10
20x10
25x10
25x10
25x10
Reverse Pec Deck 4x10
40x10
50x10
60x10
70x10
Kroc Row 4x10
60x10
70x10
80x10
90x10
Squat Base
95x10
135x5
165x5
195x5
225x3
255x3
285x1
315x2 Felt Good.
Leg Press 4x10
90x10
180x10
270x10
360x10
450x10 Used my Olympic shoes and it felt a lot more natural
Standing Calf 4x10
170x10
210x10
250x10
290x10
Leg Extension 4x10
80x10
100x10
120x10
140x10
Press Base
50x10
65x5
80x5
95x5
110x3
125x3
140x1
155x1
Facepulls 4x10
20x10
20x10
20x10
20x10
Side Partials 4x10
25x20
30x20
35x20
40x15
Superset:
1 - Hammer Curl 4x10
25x10
30x10
2 - EZ Curl
50x10
60x10
Lying Extension 4x10
50x10
60x10
70x10
80x10
Deadlift Base
135x10
170x5
210x5
245x3
280x3
315x1
345x3 Felt good
Seated Calf 4x10
90x10
100x10
110x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
180lbs x 20 yards
Floor Press
65x10
80x5
95x5
115x5
135x3
155x3
175x1
190x2
Facepulls 4x10
20x10
20x10
20x10
20x10
Reverse Pec Deck 4x10
50x10
60x10
70x10
80x10
DB Floor Press 4x10
40x10
45x10
50x10
55x10
Kroc Row 4x10
60x10
70x10
80x10
90x10
Squat Base
95x10
135x5
165x5
195x5
225x3
255x3
285x1
315x2 Form was a little better than last week. I’m still staying pretty upright on these.
Leg Press 4x10
90x10
180x10
270x10
360x10
450x10
Standing Calf 4x10
170x10
210x10
250x10
290x10
Leg Extension 4x10
80x10
100x10
120x10
140x10
Press Base
50x10
65x5
80x5
95x5
110x3
125x3
140x1
155x1 Lockout was tough today
Facepulls 4x10
20x10
20x10
20x10
20x10
Side Partials 4x10
25x20
30x20
35x20
40x20
Curls 4x10
Lying Extension 4x10
50x10
60x10
70x10
80x10
Floor Press
65x10
80x5
95x5
115x5
135x3
155x3
175x1
190x2 I’ve gotten horribly weak at this and I think its from the low sets and lack of any volume what so ever.
Facepulls 4x10
20x10
20x10
20x10
20x10
Reverse Pec Deck 4x10
50x10
60x10
70x10
80x10
BB Bench 4x10
95x10
95x10
95x10
95x10 All paused to focus on doing the lift properly and hopefully correct any issues.
Kroc Row 4x20
40x20
50x20
60x20
70x20 Need to start owning these and DB RDL’s to work on my deadlift lockout. It’s struggling.
Squat Base
95x10
135x5
165x5
195x5
225x3
255x3
285x1
315x1 I can’t make any more progress doing singles so I’m gonna reset next cycle and repeat or do advanced 531.
Leg Press 4x10
90x10
180x10
270x10
360x10
450x10
Standing Calf 4x10
170x10
210x10
250x10
290x10
Leg Extension 4x10
80x10
100x10
120x10
140x10
Press Deload
65x10
75x8
85x6
Deadlift Deload
135x10
165x8
195x6
Floor Press Deload
65x10
95x8
115x6
Squat Deload
115x10
135x8
155x6
So what’ll your next cycle look like?