Don’t forget the 4 sets of 7 reps!
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C2W3D3 - Deadlift
Coming into the home stretch for this second cycle. Since I went heavy last week, I decided to go a bit easy this week, so nothing special.
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Barbell Deadlift
- 70 kg x 5 reps
- 85 kg x 5 reps
- 105 kg x 5 reps
- 120 kg x 3 reps
- 135 kg x 3 reps
- 150 kg x 1 reps
- 170 kg x 1 reps
- 170 kg x 5 reps (joker)
- 120 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 10 reps
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Barbell Corner Row
- 10 kg x 12 reps
- 15 kg x 12 reps
- 20 kg x 12 reps
- 25 kg x 12 reps
- 30 kg x 12 reps
- 35 kg x 12 reps
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Upright Barbell Row
- 40 lb x 15 reps
- 50 lb x 12 reps
- 50 lb x 12 reps
- 50 lb x 12 reps
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Bent-Over Rear Delt Raise
- 9 kg x 12 reps
- 9 kg x 12 reps
- 9 kg x 12 reps
- 9 kg x 12 reps
My assistance work is all out of whack due to lack of time this last week, so I have thrown in extra upper back work today instead of ab work
Might have to also go bench tomorrow, which will make three program days in a row…not ideal, but I feel like I have zero fatigue these days. Everything is loads easier since switching to TM for lower body and dropping EMB sets for upper body. Of course, that doesn’t mean my bench won’t still absolutely shit the bed.
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Added a quick 10 minutes of Bob when I got home as well. I am behind on this.
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Okay, gonna make my excuses now. I am going to go in and bench, but I think I have underestimated how much the upper back work was going to tire me out. But since it is the last day, I don’t give a hairy fuck. I will be happy with anything around 10 reps.
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Yeah if you do really intense back work, your bench performance will suffer for sure
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C2W3D4 - Bench
Turned out it didn’t matter much with a tired upper back. In part likely because I do declines, and in part because I just didn’t give a fart.
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Decline Barbell Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 3 reps
- 85 kg x 5 reps
- 95 kg x 3 reps
- 105 kg x 13 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
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Muscle-Up
- 3 reps
- 3 reps
13 reps at 105 actually felt better than last weeks debacle. Stayed on the decline for the assistance work…after the first set at 80 I thought I was going to be toast, but managed to grind through it.
So that’s it. Gotta sit back and contemplate what’s next. I mean, I may very well do another cycle of 531 in the very near future, but need to at least take a couple weeks off and think things over, test some stuff, etc. Will be nice to have a bit of freedom for a bit.
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Damn nice!
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I feel like you just started 5/3/1. Has it been two cycles already?
Well, it is a bit of a haze with all the corona shit, but looking back, I started at the very end of June. So that is just enough time to squeeze in two cycles.
I guess I’m confused. After all that time without a gym, you finally get to train with weights, and six weeks later I see this:
What’s the problem?
For me the main benefit of 531 come from running it from the rep range you’re in until it starts getting heavier and the reps eventually start falling, then resetting once you get below the prescribed reps, but that takes a significant number of cycles.
Probably just my word choice causing confusion. I always step back and assess after every cycle (even if it is just during a deload week). Need to think about whether I am accomplishing what I want to get done, and figure out how to adjust. Like tweak the training max, tweak the rep ranges, or more significant shifts like I did going over to TM for lower body.
For example, my real goals are related to press. I am pretty okay with what has progressed with both my bench, my squat and my DL over the past two cycles. Not sure about the press, though.
Inevitably, I have no doubt I will start up again, just a question of whether I will tweak anything.
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Let me know if you figure out how to progress OHP in three to six weeks. It seems like that lift is in its own universe where time moves slower.
Six weeks of tough squat training - yay, I increased my working weights by 10 lbs.
Six months of tough OHP training - I had to decrease my working weights.
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You are sure as shit right about that.
And to add more to the conversation, that is sorta my point…I want to see where my press is after this little sprint, and it might take a few sessions of heavy lifting to figure that out. And perhaps as a result…I will do my next cycle with a heavy range for the press.
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Time to eat more burgers.
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Is this the right time to drop by and tell you to do Deep Water?
Right, but what kind of burgers and what if I don’t get the burger related macros just exactly right?
I haven’t officially said I am doing it, but I am eating more. I feel that the few kilo I have put on since the start of June have settled nicely on my frame, so I am willing to put on a bit more. Starting to come around to the idea that being on this side of 80 is a good thing.
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The biggest burger with cheese and bacon you eat obviously.
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It’s just as good a time as any mate, because it will always get the same answer!
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What kind of plan are you looking at for press?
Have you ever tried clusters?