16-Oct-2019
50 min lunch calisthenics
17-Oct-2019
531 fhg cycle 2 week 2, ohp TM 53 kg
movement
20 kg 1x10 ohp
37 kg 1x5 ohp (70%)
42 kg 1x5 ohp (80%)
48 kg 1x5 ohp (90%)
37 kg 10x5 ohp (70%)
55 kg 2x20 + 1x12 bb row
2x18 kg 1x20 + 1x17 + 1x17 DB incline bench press
1x26 kg 1x20 DB pull over, wrong weight shouldâve been 1x24 kg
1x24 kg 1x17+1x17 DB pull over
total rpe 7
2 Likes
20-Oct-2019
531 fhg cycle 2 week 2, DL TM 153 kg
movement, heavy bag
20 kg 3x5 back squat, 1x20 rdl, 1x20 ohp, 1x5 power clean
30 kg 1x5 back squat, 1x5 power clean
40 kg 1x5 back squat, 1x5 power clean
70 kg 1x10 DL, my standard rep/weight to startup DL
107 kg 1x5 DL (70%)
122 kg 1x5 DL (80%)
138 kg 1x8 DL (90%), felt heavy af, have i got weaker?
150 kg 1x1 DL, just doing a couple of heavy to check how weak i am
160 kg 1x1 DL, i had more but do i have 175 kg? anyway stopped here
107 kg 5x5 DL (70%) touch n go
1x5 dragon flag approximation
1x5 front lever approximation
1x15 abs rollout
skipped abs and shoulder fluff
double round sled 75 kg
double round sled 75 kg
total rpe 7
22-Oct-2019
531 fhg cycle 2 week 3, squat TM 104 kg
movement 3 min
20 kg 3x5 back squat, 1x20 rdl, 1x20 good morning, 1x20 ohp
30 kg 1x5 back squat, 1x5 power clean
40 kg 1x5 back squat
60 kg 1x5 back squat
78 kg 1x5 back squat (75%)
89 kg 1x5 back squat (85%)
99 kg 1x5 back squat (95%)
78 kg 1x20 back squat (75%)
up to this point total rpe 7
20 kg spear hold 1x12 lunges each side, 1x13 fat guy pull ups, 1x16 push ups
2/3 round panther walk, 1x13 fat guy pull ups, 1x16 push ups
2/3 round bear walk, 1x13 fat guy pull ups, 1x16 push ups
2x14 kg KB 2x26 steps death march, 1x13 fat guy pull ups, 1x16 push ups
Total rpe 8
1 Like
23-Oct-2019
CoC-1: R 2x1, L 2x1
50 min lunch calisthenics
24-Oct-2019
531 fhg cycle 2 week 3, ohp TM 53 kg
movement
20 kg 1x20 rdl, 5x5 back squat, 1x20 good morning, 1x5 power clean, 2x10 ohp
20 kg 1x5 thrusters, 5x5 front squat
40 kg 1x5 ohp (75%)
45 kg 1x5 ohp (85%)
50 kg 1x4+1x1 ohp (95%), wtf i have become weaker
40 kg 10x5 ohp (75%)
55 kg 2x20, 1x14 bb row
20 kg 7x8 curl, this felt good
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total rpe 7
2 cycles almost completed in 531 fhg, i feel as i have become weaker since i started 531 fhg
my ohp 1RM was 60 kg when i started but 1x4 at 50 kg thatâs about 55 kg 1 RM
i think my DL and squat have gone down as well
possible explanations:
- i have not lost a lot of mass, but i was 90.4 kg this morning so itâs 1 kg lost. if that kg was mostly muscle that could of course result in a strength loss
- i have not been dealing with that heavy weights since i started 531 fhg, itâs a slightly different technique to lift heavy vs. lifting less and i might need to relearn the technique to lift heavy
- my cns might be temporarily off
- my colgi tendon organ might be sensitized due to too little weight to keep it desensitized
question is, how should adjust my TM if my 1RM decreases? or should i throw in some extra heavy lifts to mitigate 2) and 4) above? or should i go back to my old routine which actually almost worked?
26-Oct-2019
wing tsun cancelled
did calisthenics while the 9 y daughter did her athletics, about 50 min
27-Oct-2019
531 fhg cycle 2 week 3, DL TM 153 kg
just had 1 meal yesterday and nothing yet today, feeling a lil weak
movement 15 min
70 kg 2x10 DL, my standard rep/weight to startup DL
100 kg 1x5 DL
115 kg 1x5 DL (75%)
130 kg 1x5 DL (85%)
145 kg 1x5 DL (95%)
160 kg 1x1 DL
170 kg 1x1 DL, do i have 175 kg? anyway stopped here
115 kg 5x5 DL (75%) touch n go
20 kg some bench press
60 kg 2x5 bench press
75 kg 1x9 bench press
60 kg 3x5 bench press
skipped abs and shoulder fluff and sled, too hungry
total rpe 7
I think lifting heavy is a skill, 531 especially the for hardgainers is not geared towards strength as much as building muscles.
So losing weight might not be the best at the moment. But we are both old and at least I have a hard time building some.
Then I think the sheer volume on the hardgainer could build up some fatigue thatâs showing in PR sets.
So I would stick to the hardgainer template for as long as it lasts. I would take a deload week.
The TM two options: keep the TM until you reach 5 reps on the 95% day, or just increase the weight as youâre supposed to. As long as you donât fail the weight.
I wouldnât change program until the end of the hardgainer and by then Iâll re evalute.
no, itâs not only you that have a hard time building muscle
imma fiddle with the parameters lol
1 Like
29-oct-2019
531 fhg, cycle 2 week 4, deload
Hotel gym (strömstad spa)
Movement
60 kg 5x5 front squat
4 rounds( 1x26 pull throughs, 1x26 back n forth lunges, 1x16 push ups, 1x13 tucked to hollow rock)
Total rpe 7
31-Oct-2019
531 fhg, 2 cycle week 4, deload
Movement
40 kg 1x5 ohp
45 kg 1x2 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 1x1 ohp
61 kg 1x1 ohp, new pr
ramp up to 1x36 kg right hand DB clean and press
ramp up to 1x34 kg left hand DB clean and press
ramp up to 1x75 kg+bar each side landmine clean and press
1x40 kg+bar 1x20 landmine narrow straddle row
1x40 kg+bar 1x15 landmine wide straddle row
2x18 kg 3x20 DB incline bench press, new pr
1x24 kg 3x20 DB pull over, new pr
total rpe 7
1 Like
Good stuff always deload ⊠then this
Can you explain the reason behind maxing out on a deload week?
I know Jim likes to do a heavy single with the TM, and very little assistance stuff⊠But not going anywhere near maxing. I must admit I havenât read the hard gainer template, so if itâs part of that, then of course.
On another note PR on OHP awesome Bono, well done.
i was really worried about 531 fhg for ohp due to
so i felt i have to check the state of my ohp 1RM, i figured âheavyâ ohp for me isnât that big deal since iâm not strong in the ohp anyway and recovery wonât be an issue. i actually think that maxing out on ohp would be possible for me 2-3 times a week without recovery issues.
as it turns out, my ohp 1RM has increased from 60 kg to 61 kg in two cycles of 531 fhg, i am pleased with this result and wouldnât expect better with any other method that distributes the available resources between my competing goals.
i have decided to stick with 531 for yet another cycle
1 Like
02-Nov-2019
1.5 h wing tsun
03-Nov-2019
531 fhg, cycle 2 week 4, deload
movement
20 kg 1x20 rdl, 5x5 back squat, 1x5 power clean, 1x20 ohp, 1x20 good morning
5x1 front lever approximation
40 kg 1x5 power clean
60 kg 15x1 power clean
70 kg 3x4 dl+high pull
65 kg 3x12 pendlay row
5x1 dragon flag approximation
15x1, kneeling abs rollout
skipped abs fluff, shoulder fluff
1 round sled + 75 kg (120 kg)
1 round sled + 75 kg (120 kg)
total rpe 7
05-Nov-2019
531 fhg cycle 3 week 1, squat TM 106 kg
movement/heavy bag 12 min
20 kg 5x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
69 kg 1x5 back squat (65%)
80 kg 1x5 back squat (75%)
90 kg 1x12 back squat (85%)
69 kg 1x20 back squat (65%)
1x13 fat guy pull ups, 1x17 push ups, 20 kg spear hold 1x12 lunges each side
1x13 fat guy pull ups, 1x17 push ups, 1/2 round bear walk
1x13 fat guy pull ups, 1x17 push ups, 1/2 round panther wal
1x13 fat guy pull ups, 1x17 push ups, 2x12 kg KB 2x25 steps death march
Total rpe 8
06-Nov-2019
50 min light calisthenics
07-nov-2019
DOMS! in my adductors and lower back stiffness from 05-Nov:
531 fhg cycle 3 week 1, ohp TM 55 kg
movement
20 kg 1x10 ohp
36 kg 1x5 ohp (65%)
42 kg 1x5 ohp (75%)
47 kg 1x1 ohp extra single
52 kg 1x1 ohp extra single
57 kg 1x1 ohp extra single
47 kg 1x5 ohp (85%)
36 kg 10x5 ohp (65%)
55 kg 2x20, 1x12 bb row, think i lost a couple of reps to lower back stiffness
20 kg 6x9 curl
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
1 round farmers walk 125 kg
total rpe 7
1 Like
