I felt the good mornings in my glutes- and hams and upper back more than anything
but I really did not load them significantly
they are something I hate- so its time to do them
3.12.13 training
531 full body template
week one day two
pvc lx ball at home
jump rope, lunges agile 8 etc
activation- bb complex of
BO row x RDL x hang clean x hang snatch x OH squat x10
3 rounds with 95
A1 squat - 135 x10 225 3x8
A2 TKE lost x lots
B1 bb bench barx lots 95x5, 115x5, work 135x5,150x5 185x5 <–hangs head
B2 face pulls 5x15+
C1 reverse grip bb bench 135 4x8
C2 low pulley row 4x12
D1 rear delt machine 4x12
D2 more low pulley row 4x12
Notes
felt good squats easy and good start
bench- 185 x5 felt like a pretty hard effort
I am not big on rest , did these right after squatting
maybe that is a mistake? or maybe I just need to rub some dirt on it
with squats I respond to all kind of loading and rep ranges from 3 to 20
for bb bench I might need to go the higher rep route
a bunch of rolling - lunges TKE and shit ankles, hips etc
activation
3x10-15 of back raises x reverse hyper x lying ham curl
bb complex 953x3, 135 3x3 row x RDL x clean x split jerk x OH squat
A front squat 135x5, 185x5, work 225x5, 245 2x5
B OH press 65x10 95x8, work 100x5,115x5 125x7 <—lame
C dead lift 225x5 work 275x5,315x5,350x10
D1 BB roll outs 5x10
D2 db curl and press 5x10
Notes- kind of a shit session
front squats - felt heavier then they should
OH press embarrassing but that is where Im at.
pulls- mid back felt off - 350 x 10 could have been much smoother
If I could bench 245 for a dbl that would be a good day.
Id like to imagine I can push past that.
I can push press 225 or so to the front- and probably push jerk behind neck more then that
but those seem not to help with pushing strenf
did this the other day in the way of strenf training
3.20.13 training
531 full body week two I think
bw 182 in squat shoes and track pants
pvc lx ball stretching etc
activation agile 8 a million lunges
bb complexes of snatch width row x pull x power snatch
95 3x3 135 2x3
A squat 95x10,135x10 225x5 work 275x3, 315x3 330 x6
B1 db bench 60 3x12
B2 db row 1000 3x10
C seated cleans 15 3x15
D HLR feet to face 3x12
notes upper back still tight - something is tweaked in there
squats where ok the money set- felt heavy- good mornings a full week ago are
still fucking me up.
otherwise all ok and all needs work
is it me - or is doing much of anything after squats suck balls
Im not a fan of big rest maybe I need more rest or maybe I need rub dirt on it.
and this today
training saturday 3.23.13
54211 week2 day 2
mobility lx ball pvc etc at home
lunges and some shit jump rope etc
activation
bb complexes of
row x rdl x power snatch x OH squat x3 95 3 rounds
row x x rdl x clean x 3 front squats
135 3x3 155 3x3
A front squat 135x5,185x5 225 2x5 245x5
B1 face pulls yes x yes
B2 bench 95 3x3 115 3x3 135 x3 155x3 175x3 195 x5
C1 reverse grip bp 135 5x10
C2 low pully row 5x12
D rolling tris 40 4x8
e some shoulder tiny db shit
notes-
front squats felt ok wanted to keep going
bench felt better with the tiny tiny loading and the tiny jumps
I guess this is what I can press.
other shit is other shit.
I thought I was dead- Ive been on some triple secret detention here
the delayed posting keeps me from being more social
some training tonight
3.25.13
531 full body week 2 day 3
pvc lx ball at home upper and lower back stiff and creaky
jump rope lots of lunges and agile 8
activation
bb complex of
row x rdl x snatch x OH squat x5 3 rounds at 95
A OH squat 135x5,155x5 185 3x5
B OH press 95x5,105x3,120x3 135x5
C deadlift 225x5,275x5, 330x3,370x3 405x3
finished with a bb complex ladder
135 x row RDL shrug, clean 1,2,3,4,5,6
Notes-
this template is kicking my ass-
the weights should be smooth - but they feel heavy
OH squat- just felt like it instead of squatting or front squatting again this week, pulls where speedy -but not fluid and felt heav
OH press I might need to rest maxes on this - I suck at these.
4.2.13 training 531 week two day two
full body tempate
banged up from this cold - it sucks ass.
bangs lx ball pvc at home
jump rope a ton of mobility
cleans and some snatch for activation
A OH squat 95 2x5 135 x5 155x5 185 2x3
B front squat 225x5 225x5 245x5
C1 bench 45x3thru 205x3 225x1 all in 20lb increments
C2 band pull aparts lots x lots
D1 reverse grip bp 135 5x10
D2 pendlay row 135 5x10
E meadows swings 3xlots
F curl to press 40, 50,60,60 x8
ab whelel 3x10
notes this goof ball bench worked out well-
kept adding tens and doing triples- far easier with these tiny weight and tiny jumps… squats felt heavy OH squats - felt strong
reverse grip- its comfortable…
I am redoing the first wave or month of this template again-
same format will probably reset training maxes on bench and OH press
4.9.13 531 full body
nothing too exciting
mobility jump rope some cleans and snatches for activation
A squat 135 2x10 225 x10 245, x5 275 x5 300 x8
B good morning 95 5x10
C1 db row 110 3x12
C2 db bench 60 3x12
D db RDL 80 4x8
E rear delts 4x many
F HLR 3x10
Notes- squats fairly easy left some reps in
good mornings suck or I suck at them
row + bench felt smooth
mini shoulder stuff- much needed.
Dislocates PVC NDA xl ball at home
Jump rope a million lunges
OH squat 95 2x5 135 2x5 155x3
185 2x3
A. Front squat 135x5 185x5 225x5 245x3 265x1 285 x1
B OH press. 65,85,105,125,all x5 145x3
125,85, x5
C Deadlift. 135 x8 225x5 275x5 315x5 335x5 365 x5 all reset
Notes
I have. Shitty hedge like I am hungover
Didn’t feel like squatting so I just did some sets Pressing felt ok it’s goofy using a bunch of tens. I suck at strict pressing
Pulls meh In Fact the whole thing is meh
I found out a great side benefit to having a shitty bench…when you’ve got your head up your ass and let the bar slip out of your hands (with a regular grip mind you) from full extension, and it falls on your chest, 200 lbs will only give you one of those hairline fracture scenarios instead of putting you into the hospital.
I’m reduced to light dumbbells (30 whole lbs for chest and 20 whole lbs for overhead) for my upper body stuff right now; Farmer Brett style training I guess. Afraid to try deadlift still. Can still do squats well (crappy squat helps there too I guess), so Rippetoe would be proud (sarcasm).
PG - I am sorry to hear that- heal up
where you able to at leas touch and go off that last one?
I do remember doing something similar and rolling the bar off my chest and down my torso to my hips.
in fact I have dont that many many times- with cement weights in my moms basement.
the good thing about those - is I still can use them to bench
4.22.13
531 week 3 full body 531
Mobility jump rope repeat.
lots and lots
A OH squat 95x10135x5 183x3 205 x1 fuck yes
B squat. 135x5 225x5
work 275x5 315x3 345x5. Then 365x2 385x1
C DB floor press 50x15 75 x10 85 x10
D low pulley row 5x10
E rear delts 4x10
1500 meter row 6.23
Notes-
angry as fuck tonight.
I had to look at something in one of my old logs-
and I realized how much I got back from people here.
it was nice maybe I need to spend a bit more time with you bastids.
hmmm
OH squats felt good- I want to triple 225 still
did some doubles and a single after the 531 sets just messing around
385 felt speedy and good.
floor presses- no bench - but DUH
DUH
so much easier on the shoulder then even DB flat bench
rows- made for a nice swole
rowing machine duh motherfucking duh
shit I need to do.
everytime I do some thing like 531 - my lifts go up
but I always get softer
543321 however you do it- its kinda low volume
the money set has never worked for me- but doing a few back off sets
or even just one more set at the same weight of 5 is prob smarter.
I have been thinking I want to add a 4th day
to this ‘high frequency’ style 531
and yes squat or front squat all 4 days.
and keep the same upper pull push thing happening
I will try to log here more often - too many good people still here to ignore.
this is what I am up to this week
5.6.13
531 full body month two week one day one blah blah blah
pvc at home extensive mobility and stretches
jump rope and a million leg swings
HLR 2x12
TKE banded pull aparts all manner of priming shit
A OH squat 95 2x5 135 2x5 155x5 185x2
B squat 135x5 185x5 work 225x5 250x5 285x5 335 x5
C dimel 135 2x20
D1 db floor press 50x20 70x15,70x12
D2 db row 80x20 100x12,100x12
medlely of face pulls tricep rope and standing abs
3 rounds
3 sets peterson step ups ( step downs or heel touches or what ever)
Notes
meh.
upper back feeling no to great and some trouble holding my left hand shut
both point to neck stuffs. lame.
squats felt ok- db stuffs felt good
A front squat 135 2x5 185x5 work 225 2x5 245 x5
B1 pull-up. B&W 10x5
B2. Bb bench WUT 3 sets 195x5
C shoulder medley of swing DB clean and press
D medley of rear delts and facepulls 3x
5.13.13
531 month 2 week 2 day one full body template
BW 183 in squat shoes and track pants
mobility jump rope etc lots and lots
some bb row high pull snatch complex with 95 for some activation
A squat 95 2x8 135 2x5 185 x5 225x3 work 240x3 265x3 340x3,3
B deadlift 315 for 20 mins worked out to 16 or 17 triples so 48 or 51 reps?
C seated calves 2x20
D ab wheel 5x10
Notes-
changed it up and combined squat and dead into one session
will squat and do other shit the other days this week
much like how Paul carter lays out some of his protocols.
squatting 3x a week is manageable add in pulling not so much.
squats felt heavy- could not manage more reps readily -
so I added another set of 3
dead lifts did a timed set of 315 wanted to do a 1/2 hour figured 20 mins would be smarter
ended up pulling 16 or 17 or maybe 18 sets of 3 in 20 mins
I lost count after 15 sets of triples I need a better timer app
these actually felt really good- I dont think I rest enough usually
and 1 minute felt like a lot for 3/4’s of it.