Yet Another Training Log

Training Training Logs
723

30-Aug-2019
movement
20 kg 3x5 back squat, 1x20 rdl, 1x10 ohp
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 1x1 ohp, a grinder
61 kg 2x0 ohp, not today
40 kg 1x5 back squat
60 kg 1x5 back squat
75 kg 1x5 back squat
85 kg 1x20 back squat, that was tough but i actually think 1 or 2 kg more could have worked

Final day of my push of squat 20rm and ohp 1rm
Result
A = 85 (i think i had more here, but did not demonstrate)
B = 60 (arms fatigued from wing tsun, but i managed to demonstrate 60)
M = 91 kg (no change)
Bf = 0.162 (lost 0.2)
N = 51 - 40 [year] = 11
yf = 0.0125 (year factor)

ratio 0.852

changed log title, for more in depth of my evaluation and future plans cf.

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724

Nice work Bono, well done, I am a bit jealous on that 4 plate DL.
20 rep squat with 85 kg is awesome.

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725

31-Aug-2019

1.5 h wing tsun

726

Ok, time to do decide on how to proceed.

i will take one week without any particular goal, and maybe test my DL and pushups which might have regressed a little since the last test.

i will train 4 days/week

tuesday - squat 531
thursday - ohp 531
saturday - wing tsun
sunday - DL 531

531 from

where i ditched the bench press and added wing tsun instead

iā€™m no big fan of bench pressing as a recreational athlete wanting to stay healthy and also be in the best shape i could be if i get attacked/assaulted, so thatā€™s the exercise i had to ditch. have i made a mistake?

but for now
DL 1 RM = 175 kg, TM = 0.85175 = 148 kg
squat 1 RM = 120 kg, TM = 0.85120 = 102 kg
ohp 1 RM = 60 kg, TM = 0.85*60 = 51 kg

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727

You could consider extending the cycles, like

tuesday squat
thursday martial arts
saturday OHP
sunday DL
tuesday bench

new cycle
thursday squat

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728

yes, but i couldnā€™t sleep after the martial arts training so that doesnā€™t work on week days, and i donā€™t want to bench so i got a perfect excuse not to

729

Ha I couldnā€™t even copy it right.

Well if you donā€™t want to bench thatā€™s fair enough. Then it might work.

730

Let
A = tested/estimated DL 1RM
B = Est. Squat 1 RM based on tested breathing squats 20 RM
C = tested/estimated OHP 1RM
D = pushups 1RM based on Strength Level - Weightlifting Calculator (Bench/Squat/Deadlift) for BW pushups max rep
T = A+B+C+D
N = age > 40 (e.g. age 51 y then N = 11, but age 35 y then N = 0)
yf = 0,0125 (age factor)
Bf = body fat ratio (10% body fat then Bf=0,1)
M = morning fasted total body mass
t = (3,31^(1+Bf) + 0,86^(1-Bf) + 2,81^(1-Bf) ) * M

goal_function = (T / t) * (1 + N * yf)

My stats
A = 175 kg
B = (85 kg 20 RM) = 141,7 kg 1RM
C = 60 kg
D = (27 reps BW pushups) = 172,1 1RM
M = 90,6
N = 11
Bf = 0,16

goal_function = 0,948

if you hit goal_function >= 1 i will consider you bad ass

731

02-Sep-2019
Will not start 531 until next week, doing session A from old template
movement
20 kg 5x5 andersson squat
40 kg 1x5 andersson squat
60 kg 1x5 andersson squat
80 kg 1x5 andersson squat
90 kg 5x1 andersson squat
60 kg 5x5 andersson squat
4 rounds( 1x26 reps 1x24 kg KB hip snaps, 1x26 backnforth lunges, 1x13 fat guy pull ups)
Total rpe 7

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732

03-Sep-2019

boxercise/calisthenics 50 min

733

04-Sep-2019
movement
20 kg 1x5 back squat, 1x10 ohp
33 kg 1x5 ohp
38 kg 1x5ohp
43 kg 1x5 ohp
33 kg 10x5 ohp
55 kg 2x20 + 1x16 bb row
2x18 kg 1x20 + 1x16 + 1x12 db incline bench
2x24 kg 1x20 + 1x16 + 1x12 db pullover
Total rpe 7
arms, lats and shoulders felt pumped

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734

07-Sep-2019

caught a cold, skipping martial arts today

735

08-Sep-2019
still having a cold, had planned to test my DL today, but, that will have to wait

have discussed my future setup a little under the 531 category

i also put something under combat but i cant find that.

seems like 531 for hard gainers might be a suboptimal choice for my goals (primary health and self-defense, with strength really just being a secondary goal but since it is easier to measure strength than almost anything else in fitness, save for speed/distance/time/body mass, strength is usually the quantity that the plan is formulated around. fat is actually hard to measure - in the sense that every method gives a unique answer).

i was suggested the full body full boring program. i have to take a look at thatā€¦ oh heavy squat and heavy DL at the same day 3 times a week, no can do.

CoC-T: R 22 quite good given that i have a cold, L 10

531 for Hardgainers: Only 5s, No 3s or 1s?
736

Take a look at nuttyā€™s program if you want to abandon Jims work.
Itā€™s simple and Iā€™m sure it works.

EDIT: just read the above thread.
If you donā€™t want to add mass but want to be stronger, then I would find a powerlifting linear progression type of program

Starting with lighter weights maybe 5 sets of 8 reps and then over a period of time increase weight and reduce reps and sets.

Something like CTā€™s simple guaranteed strength and size

737

i actually recall now a tip CT wrote on strength-training for neurotype 3 and that was 6x2 at some percentage, could be 80%, for a very small risk of injury and every rep could be performed with good technique, i tried it a couple of times and it felt overly conservative and i bumped up the intensity in order not to leave the gym without a feeling of accomplishment. the gains CT promised are expected to be small.

donā€™t know what kind of training max CT referred to, letā€™s say it is 100% of a recently tested 1 RM.

on the other hand i have been playing around with the numbers for 531 for hardgainers, and it actually looks doable for 5 cycles, i wonā€™t need progress until the 6th cycle where my DL TM should be 170 kg corresponding to a 1 RM of 200 kg. very tempting to see if it delivers.

so i have finally decided to run 531 for hardgainers squat/ohp/dl for 6 months and test my DL 1 RM, OHP 1 RM, squat 20 RM and pushups after 6 moths.

push ups are clearly a good fit for a assistance work. there will be some kind of progression for the assistance work in the sense that either i try and do more reps, more weight or use better form than the last time i trained the exercise.

unfortunately due to a cold i could not test my DL today, the estimate of 175 kg will have to do.

week 1
Tuesday, squat 531fh, 4 rounds(fat guy pullups, push ups, bear/panther crawl and/or death march)
Thursday, ohp 531fh, bb row, curls, farmers walk
Sunday, dl 531fh, bench, shoulder fluff, sled

week 2
Tuesday, squat 531fh, 4 rounds(KB hip snaps, back and forth lunges, fat guy pullups, push ups)
Thursday, ohp 531fh, bb row, db incline bench, db pullover
Sunday, dl 531fh, abs, shoulder fluff

week 3
Tuesday, squat 531fh, 4 rounds(fat guy pullups, push ups, bear/panther crawl and/or death march)
Thursday, ohp 531fh, bb row, curls, farmers walk
Sunday, dl 531fh, bench, shoulder fluff, sled

week 4 - deload
Tuesday, front squat 1 set, 4 rounds(KB hip snaps, back and forth lunges, fat guy pullups, push ups)
Thursday, some odd and fun lift, bb row, db incline bench, db pullover
Sunday, power clean, dl+high pull, pendlay row, abs, shoulder fluff

looks like i have combined my old template with 531 for hard gainers

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738

10-Sep-2019
531 fhg cycle 1 week 1
movement
20 kg 5x5 back squat, 1x20 rdl, 1x20 good morning, 1x20 ohp, 1x5 power clean, 1x5 high pull
50 kg 1x5 back squat
66 kg 1x5 back squat (65%)
77 kg 1x5 back squat (75%)
87 kg 1x11 back squat (85%), had 1 or 2 more but with a 20 repper pendingā€¦
66 kg 1x20 back squat (65%)
up to this point it felt like an adequate workout
20 kg spear hold 1x12 lunges each side, 1x13 fat guy pull ups, 1x15 push ups
1/2 round panther walk, 1x13 fat guy pull ups, 1x15 push ups
1/2 round bear walk, 1x13 fat guy pull ups, 1x15 push ups
3/4 round 2x16 kg KB death march, 1x13 fat guy pull ups, 1x15 push ups
Total rpe 8
i prolly ate too much for dinner before and felt something from the cold i have had
i was completely smoked after the assistance work, my tummy feel like itā€™s expanded and filled with air and iā€™m all weary and tired, other than that i liked the workout

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739

11-Sep-2019
50 min lunch calisthenics
total rpe 6

740

12-Sep-2019
531 fhg cycle 1 week 1, ohp

note in connection to last 531 fhg session
Itā€™s been twitching around my left eye, also my tummy has felt like it couldnā€™t digest the food and i have woke up in the middle of the night and stared at the ceiling for a couple of hours. i hope this will not be a common theme for me in 531 fhg.

movement
20 kg 3x5 back squat, 1x20 rdl, 1x10 ohp, 1x5 power clean, 1x5 high pull
33 kg 1x5 ohp (65%)
38 kg 1x5 ohp (75%)
43 kg 1x5 ohp (85%)
33 kg 10x5 ohp (65%)
55 kg 2x20, 1x16 bb row
20 kg 10x5 curl
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 105 kg
total rpe 7

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741

13-Sep-2019
Had to cancel martial arts today. daughter had an athletics competition a bit away and it took the whole day.
fook, two Saturdays in a row missed training.

742

14-Sep-2019
531 fhg cycle 1 week 1, DL

note in connection to last 531 fhg session
no more twitching around my left eye, my tummy and my sleep has been ok. but then, i feel that a session centered around the ohp is so much easier to recover from than squat or DL.

movement
20 kg 3x5 back squat, 1x20 rdl, 1x20 ohp
70 kg 1x10 DL, my standard rep/weight to startup DL
100 kg 1x5 DL (about 65%)
113 kg 1x5 DL (75%)
126 kg 1x20 DL (85%), omg my lungs
100 kg 5x5 DL (65%) touch n go
2x12 abs rollout
more abs fluff and some shoulder fluff
3 rounds sled 70 kg (the sled is the devils tool, at the end i must have looked like an old man using the sled as a walker)
total rpe 7

CoC-T: R 22, L 13

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