They help with the log.
1 Like
It looks unlikely I will have access to a log for Christmas, so that goals going to have to slide until I have reliable access. Iām not quite clear how it would fit within 531, but Iām sure I can find a way.
The log itself, or direct arm work?
The log itself. Direct bicep work is easy to program.
It slots in well enough as supplemental or main work. Also good on a FSL backoff set.
Only if youāre strong enough to do it. At the minute itās more like a max effort upper back lift for me. I can consistently get it racked but the push press eludes me. Maybe the answer will be to put it first on a deadlift or powerclean focussed day, depending on the template.
Isnāt that another PR? 
The Cyrrex paradox: the shittier you feel, the PRāest you perform
3 Likes
Heh, yeah, seems to work that way sometimes. I think it is because I go into sessions like that without giving a crap and donāt overthink stuff.
It might be a match for my PR. I may have hit 170 a decade ago, but it was with questionable quality equipment that may have been a bit lighter than I thought. In the ballpark in any case.
1 Like
Press day, and continuing the mini-531 I started last week (just for the press). Topset 72.5, so expect to get around 10 to keep pace with last week.
-
-
Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 3 reps
- 55 kg x 3 reps
- 65 kg x 3 reps
- 72.5 kg x 11 reps (rep PR?)
- 52.5 kg x 10 reps
- 52.5 kg x 10 reps
- 52.5 kg x 10 reps
- 52.5 kg x 10 reps
- 52.5 kg x 10 reps
-
Upright Barbell Row
- 80 lb x 10 reps
- 80 lb x 10 reps
- 80 lb x 10 reps
- 50 lb x 20 reps
-
Pretty sure 11 is a rep PR. Puts my 1RM at right near 100 kilo, lol. Whoever makes those calcs obviously doesnāt understand pressing. 75 next week will be an interesting test. Doubt I can get 10.
5 Likes
Nice pressinā
1 Like
Fixed. Sure youāll do it and still find a way to be disappointed and moan about it.
4 Likes
Comes back sad he hit 11 and only wanted 10 
1 Like
Well I WANTED 12, because that is what I hit at 70.
And yeah, I will be disappointed next week no matter what happens. I already am disappointed in advance.
3 Likes
I donāt think you understand disappointment. I struggled to get six reps with 115 last night (52 kg). I donāt know whatās happened to me but my strength has vanished.
2 Likes
That was one of the main issues I had with 5/3/1, itās entirely on me, but the pressure Iād put on myself to match the reps - my lack of understanding how progress actually worked.
1 Like
Good work as always. Seems like the old boys are kicking arse in here lately
2 Likes
Yeah, I know, I use the word too easily. I just have high expectations, so I am rarely satisfied. It is fairly deliberate, because it is a useful way to stay motivated and keep pushing.
I know what you mean. I tend to do well under that kind of pressure, but I can only keep it up for so long. I tend to view the 531 AMRAP style as the part of the race where you sprint at the start before settling in for a longer race.
1 Like
Yerself included.
1 Like
I know someone who suggests you keep track of rep PRs and only aim to beat them by 1 rep. Seems to lead to more sustainable progress.
1 Like
I think that when you are running 531 cycles consecutively, that is about how it tends to work out anyway. On average. Occasionally you will get around to the same weight and exceed it by two or three, but that seems to be the exception and will even itself out when you fail to exceed in subsequent weeks.
2 Likes