Longboa Posted November 5, 2015 Report Share Posted November 5, 2015 Gday everyone. Ill be attempting to keep an updated training log with other bits and pieces that seem relevant. Im a greenhorn for sure so any criticism or feedback or any comments at all are welcome :-) .Gonna try get some form videos up once I can figure out my phone. I'm doing 531 with the boring but big template, and throw a few accessories in to try get more volume. I try to train 4 days a week, though sometimes this is a rolling timetable! Lifetime maxes are:Bench: 85*4, Deadlift 140*2, standing OHP 50*4, Squat 115*2 and Fr Squat 85*3. Goals for the next year are 100 kg bench, 160 kg dead, 65 OHP, 140 Squat, 105 Fr Squat and 90cm spike approach jump (max tested was 87cm in 2007). I also really want to learn the olympic lifts but have made little progress. Chur Pseudonym and FellowshipOfTheRon 2 Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 5, 2015 Author Report Share Posted November 5, 2015 Wed 04/11/15 Ill bold the 'working sets' for 531, and Ill use // to mean superset, unless there is a proper shorthand?. Also Im 182 cm and around 82 kg currently. Have been as heavy as 90 (Oct 2014). Were starting off here in the '3 rep range' week. Bench 50x1x10, 55x1x8, 60x1x6, 65x1x3, 72.5x1x3, 82.5x1x2 // BW pullups, 10,8,7 OHP 30x4x10 // supinated BB rows 60x4x10 Got to gym pretty late, tried rolling in with no warm up and just after eating - no surprise missed a rep on the final working set for bench. Pretty gutted seeing as I hit 85 for 4 last week. Left to go home and eat more while reflecting haha. Thurs 05/11/15 Warm upSquat 50x1x10, 60x1x5, 70x1x3, 80x1x3, 90x1x10Romanian DL 70x5x10 // weighted CG chins 3x5Fr Squat 60x3x10 // supinated CG lat pulldown 56x3x10 Felt a lot better today, probably because I went in with some purpose. I always seem to be able to get up for squats hah. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted November 5, 2015 Report Share Posted November 5, 2015 Solid, will be following with interest.I really rate 5/3/1 for beginners/intermediates and have used it in the past successfully myself.Also being an ex-Volleyballer, al biet 40-50kg of bodyweight ago while I was ar school, will be interested to see how you go !When I first started weight training, only upper body like a bro, and was still playing volleyball it helped immensely with power. Be good to see how you do actually weight training properly and playing still.Good work and good to have you posting Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 9, 2015 Author Report Share Posted November 9, 2015 On 11/6/2015, 5:35:43, BeastBuilder said: Solid, will be following with interest. I really rate 5/3/1 for beginners/intermediates and have used it in the past successfully myself. Also being an ex-Volleyballer, al biet 40-50kg of bodyweight ago while I was ar school, will be interested to see how you go ! When I first started weight training, only upper body like a bro, and was still playing volleyball it helped immensely with power. Be good to see how you do actually weight training properly and playing still. Good work and good to have you posting Cheers Beast! Yeah can't complain about 5,3,1. The slow progression is great in combination with sports training in season. Always time to come back to play, with 50 more kgs you'l have the intimidation factor for sure haha. Thats the plan, should hopefully be able to see some correlation. Mon 09/11/15 Took the weekend off, had few personal errands and loose ends and the weather was too good to miss! Warm up OHP bar x10, 30x1x5, 35x1x5, 40x1x3, 45x1x3, 50x1x5 // BW pullups 10, 8, 7 Bench press 60x5x10 // BB row 65x3x10 Incl Bench press 40x3x10 // ìncl DB shrugs 26x3x10 Seated cable rows 49x3x10 Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 11, 2015 Author Report Share Posted November 11, 2015 Wednesday 11/11/15 Warm up Deadlift 60x1x10, 65x1x8, 70x1x3, 80x1x3, 90x1x12 Pause Squat 60x1x3, 80x5x3 // Weighted neutral grip chins, 15x5x4 Glute ham raises 3x10 // Face pulls 3x10 Tried to count to 3 in head with pause squats, probably not as long a pause as I'd like with dodgy head counting. GHR were also looking dodgy, think it was a combination of improper set up of the feet and thigh rest as well as my inability to perform the movement haha. Will be aiming to work on these over the next few weeks. Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 13, 2015 Author Report Share Posted November 13, 2015 Friday 13/11/15 Cycle 5, week 3, day 1 Warm up Bench barx1x15, 40x1x10, 50x1x8, 60x1x6, 70x1x5, 80x1x3, 87.5x1x2 // pullups 8, 7, 8 OHP 30x5x10 // Underhand BB row 65x3x10 Weighted Dips 10x3x10 // Close grip lat pulldown 56x3x10 DB bent over raises 4x3x15 Pretty happy with bench given I got the same number of reps on 82.5 last week. I had a spotter this time but got 2 without help, I reckon knowing I had backup helped me get those reps. Failed hard on this third not even off the chest. My bench is done touch and go, though most warm ups I try and pause for a bit. Forearms started to die in BB rows. My grip strength is pretty bad so think Ill need to add some targeted stuff, not just variations in grips on rows etc. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 18, 2015 Report Share Posted November 18, 2015 On 11/11/2015, 22:28:05, Longboa said: Wednesday 11/11/15 Deadlift 60x1x10, 65x1x8, 70x1x3, 80x1x3, 90x1x12 12 reps?! Good one. Think it might be time to increase the weight though! :-D Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 22, 2015 Author Report Share Posted November 22, 2015 On 11/18/2015, 7:21:34, Pseudonym said: 12 reps?! Good one. Think it might be time to increase the weight though! :-D I've thought about that but I was a classic one for trying to move to quickly through the weights or program hopping in the past! Ill reassess after this cycle though. In some lifts it feels like some parts are strong while others are weak (legs strong in squat but not back) and combined with my back injury history I'm worried about jumping up too quickly. Thursday 19/11/15 Cycle 5, week 3, day 2 Squat barx15, 60x8, 65x6, 70x5, 75x5, 80x3, 95x8 // Weighted chins 10x3x6 RDL 70x5x10 // Seated cable row 56x5x10 Sunday 22/11/15 Cycle 5, week 3, day 3 OHP barx15, 30x1x10, 35x1x8, 40x1x5, 42.5x1x5, 47.5x1x3, 52.5x1x3 // Pull ups 10, 8, 8 Bench 60x5x10 // DB rows 26x3x10 DB bent over raises 4x3x15 // Close grip pulldown 6x10x3 Hanging leg raises 3x15 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted November 22, 2015 Report Share Posted November 22, 2015 In my experience just run with the programmed weights and continue hitting the higher reps. It's obviously not doing you any harm and for the majority of people, especially an athlete like yourself who isn't particularly interested in needing to train the neural efficiency and recruit motor units hitting max 1RMs like a powerlifter, getting stronger in a variety of rep ranges will benefit you for sure. And let's be fair if your 10RM increases on Deads by say 10kg or whatever you're definitely not getting any weaker. This coming from someone who was hitting 8-15 reps the majority of every week of my 5/3/1 Deadlift cycles for 5 or so cycles and put 40kg on my 1RM in that time frame too (210kg>250kg). Bigken1985 and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 23, 2015 Report Share Posted November 23, 2015 Interesting... I figured if the program prescribes 3+, that means maybe 3-6, and hitting 15 is probably a sign you underestimated your 3RM. That said, I'm now struggling to progress in my 531 programming, so maybe I'm guilty of biting off too much too soon. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted November 23, 2015 Report Share Posted November 23, 2015 2 hours ago, Pseudonym said: Interesting... I figured if the program prescribes 3+, that means maybe 3-6, and hitting 15 is probably a sign you underestimated your 3RM. That said, I'm now struggling to progress in my 531 programming, so maybe I'm guilty of biting off too much too soon. Lol I don't mean to clog up Longboa's journal but I think 3+ means just that, 3 or more. If he wanted you to do 3-6 he would have put do between 3 and 6 reps. You're not alone Pseudo, lots of people jump the gun and increase the weights cos they think like you did, but he wrote the programme as is for a reason. It's made as a programme to make long term progress and not as a quick eight week peak or whatever. It's made to be able to add long term consistent weight to the bar eg 30kg a year on the Bench or 60kg a year to the Squat or Deadlift rather than spinning your wheels and adding bugger all except frustration and stress. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 23, 2015 Author Report Share Posted November 23, 2015 Im failing at quoting right now, but I understand what you mean Psuedo, eventually Ill hit weights that I can only perform closer to the prescribed rep ranges but Im happy right now as long as Im making progress. Appreciate the input Beast, my log could use more of it! Thats pretty much the wavelength Im on, if I can make consistent progress and have time to work out weaknesses and imbalances then Im satisfied. While I like to think and critique the programming, Im still new enough that I need to just "get in and lift the weights" and trust in the fact that the program is a winner for a reason. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
Longboa Posted November 26, 2015 Author Report Share Posted November 26, 2015 Tuesday Cycle 5 week 3 day 4 Deadlift 60x1x10, 65x1x8, 70x1x6, 75x1x5, 85x1x3, 95x1x12 Squat 80x5x5 // neutral grip weighted chins 12.5x3x5 Lying Hamstring curl 110x3x10 // Lat pulldown 56x3x10 Back extension 3x15 // Plank 3x1 minute hold Thursday Cycle 6 week 1 day 1 Bench barx1x15, 50x1x10, 57.5x1x8, 62.5x1x5, 70x1x5, 80x1x7 // pull ups 10, 8, 7 OHP 32.5x4x10, last set only made 5 reps // DB rows 28x3x10 Weighted dips 10x3x10 // face pulls 10x3x12 Quote Link to comment Share on other sites More sharing options...
Longboa Posted December 1, 2015 Author Report Share Posted December 1, 2015 Tuesday Cycle 6 week 1 day 2 Squat barx1x20, 50x1x10, 60x1x8, 65x1x6, 70x1x5, 80x1x5, 90x1x8 // weighted neutral grip chins 10x2x5, 12x1x5 RDL 70x5x10 // Hammer strength row 40x3x10 each arm Weighted walking lunge 20x3x20 // hanging leg raises 3x15 A little disappointed in the squats, wanted 10-12 reps. I think inconsistency in my technique can affect my rep number or how fatigued I am during a set as some reps at the start of a set are a grind while some at the middle or end are smoother. Trying to work on cueing my breathing and core tightness currently so hopefully this improves and this was just an off day. Quote Link to comment Share on other sites More sharing options...
Longboa Posted December 8, 2015 Author Report Share Posted December 8, 2015 Thursday 3/12/15 Cycle 6 week 1 day 3 OHP barx15, 30x1x10, 32.5x1x8, 35x1x6, 37.5x1x5, 44x1x5, 50x1x5 // pull ups 10, 10, 6 Bench 60x5x10 // BB rows underhand grip 70x3x10 Preacher curl 15x3x10 // Tri Rope pulldowns 3x10 Face pulls 12x3x10 Tuesday 08/12/2015 Cycle 6 week 1 day 4 Deadlift 60x1x10, 65x1x8, 70x1x5, 80x1x5, 90x1x15 Squat 60x5x10 // weighted chins 10x3x6 Seated cable row 56x3x10 // Back extensions BW 1x15, 5kg 1x12, 10kg 1x10 Have gone back to 5x10 for squats in line with the boring but big add on to 531, was doing heavier sets of 3-5 as an accessory previously. Want to really dial in my form and more quality reps at lighter weight should hopefully help with this. Some of the deads were touch and go, going to change to dead stop from now on as it makes comparison between cycles a bit dodgy, as well as it should help me with my weakness off the floor. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted December 9, 2015 Report Share Posted December 9, 2015 Hey bro. Good work. I can back up what beast I'd saying about 531 I'm actually running it for squats. Deads atm. The higher rep stuff will end up transferring to a bigger max Quote Link to comment Share on other sites More sharing options...
Longboa Posted December 14, 2015 Author Report Share Posted December 14, 2015 On 12/9/2015 at 8:07 PM, Bigken1985 said: Hey bro. Good work. I can back up what beast I'd saying about 531 I'm actually running it for squats. Deads atm. The higher rep stuff will end up transferring to a bigger max Cheers Ken, its great to have confirmation from you guys who've been through it all before. Been slack lately, I could blame it on the xmas parties and bbqs but ultimately Ive been lazy. Anyways it was bench tonight, Cycle 6, week 2, day 1 Bench barx15, 50x1x10, 55x1x8, 60x1x6, 65x1x3, 75x1x3, 85x1x4 // pull ups 10, 9, 7 OHP 32.5x5x10 (stoked to hit all of these reps) // DB row 30x3x10 DB bench press 22x1x10, 24x2x10 // Hammer strength rows 40x3x10 Quote Link to comment Share on other sites More sharing options...
Longboa Posted December 15, 2015 Author Report Share Posted December 15, 2015 Cycle 6, week 2, day 2 PVC rolling/warm up Squats barx15, 50x1x10, 60x1x8, 70x1x5, 75x1x3, 85x1x3, 95x1x12 Deadlift 60x1x10, 70x4x10 Pause Squat 70x3x5 // Weighted neutral grip chins 10x3x5 Face pulls 15x3x12 Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 5, 2016 Author Report Share Posted January 5, 2016 Had a decent break from training, got back to the gym yesterday. Did an OHP session earlier I didnt record here, hit 52.5 for 4 which I believe was a rep record. Wasn't feeling comfortable to jump back into the same 531 cycle as I left off so just benched lighter with some accessories. 04/01/16 Bench barx20, 50x1x10, 60x1x8, 70x1x6, 75x6x3 // pull ups 8, 7, 6; barbell rows 50x3x10 Incl. DB bench 18x3x12 // hammer strength rows 40x3x10 Face pulls 15x3x15 Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 10, 2016 Author Report Share Posted January 10, 2016 10/01/16 Squat barx20, 60x8x1, 70x8x1, 75x5x1, 80x3x6 Leg press 75kg each side 3x10 Walking Lunges 15kg bag 3x10 Planks 3x1 minute hold (weak core!) Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 10, 2016 Report Share Posted January 10, 2016 I'm loving my planks atm. Try them on your side, too - definitely develops core strength in a way that no amount of crunches and situps can. I have to entertain myself though, otherwise they're the most boring exercise there is. So I bring up a crossword app on my phone (cryptic crossword, naturally...) and see how many I answers I can get during one plank. It's not easy. Longboa, gazza and Georg 3 Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 11, 2016 Author Report Share Posted January 11, 2016 On 1/10/2016 at 7:19 PM, Pseudonym said: I'm loving my planks atm. Try them on your side, too - definitely develops core strength in a way that no amount of crunches and situps can. I have to entertain myself though, otherwise they're the most boring exercise there is. So I bring up a crossword app on my phone (cryptic crossword, naturally...) and see how many I answers I can get during one plank. It's not easy. Haha a great way to pass the time, I'm usually blowing a gasket trying to hold myself up! Yeah I've heard a few people advocate for planks, roll outs etc instead or sit ups because they better simulate bracing the core during the big lifts. 12/01/16 OHP barx15, 30x1x8, 35x1x6, 40x1x5, 45x6x3 // pull ups 10, 8, 7 Lat pulldown 56x3x10 DB shoulder press 14x3x10 // BB row 60x3x10 DB curl // DB side raise // Tricep rope pulldowns triset 3x3x10, 30ish seconds rest between each round Feeling pretty good after having a few weeks off, starting back from the beginning of this cycle again though. Going to lock in my accessories from now on to properly target some obvious weaknesses/imbalances as well as helping me prepare for volleyball preseason training. Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 19, 2016 Author Report Share Posted January 19, 2016 Finally normal training resumes! Had a job interview yesterday, preparation was taking up most of my spare time (priorities and all that). Went back a cycle an hit a rep PB on bench so pretty happy. 19/01/16 Cycle 5, week 1, day 1 Bench barx15, 50x1x12, 60x1x5, 70x1x5, 77.5x1x8 // Pull ups 8, 7, 7 OHP 27.5x5x10 // DB row 26x3x10 DB bench press 18x3x10 // hammer strength rows 40x3x10 each arm Tri rope pulldowns // DB curls both 3x12 Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 20, 2016 Author Report Share Posted January 20, 2016 20/01/16 cycle 5, week 1, day 2 Squat barx20, 50x1x10, 55x1x10, 60x1x6, 65x1x5, 75x1x5, 85x1x12 Deadlift 60x5x10 walking lunge with bag 15x3x10 // chin ups neutral grip 10, 7, 5 Leg press 150x3x15 // lat pulldown 46x3x15 Felt good to squat again, managed a rep pb by 1 strangely enough. Probably couldve gone for more reps but I have problems maintaining grip for a long time on squats, get a strange feeling like tingling. Tried to slow down tempo on accessory movements as per soundsgood advice, burnt like a mother on lat pulldowns haha Quote Link to comment Share on other sites More sharing options...
Longboa Posted January 23, 2016 Author Report Share Posted January 23, 2016 22/01/16 cycle 5, week 1, day 3 OHP barx15, 25x1x10, 30x1x8, 35x1x6, 37.5x1x5, 42.5x1x5, 47.5x1x6 // pull ups 8, 8, 7 Bench press 50x5x10 // BB row 60x3x10 BB shrug 70x3x15 Delt lateral raises 6x3x12 Quote Link to comment Share on other sites More sharing options...
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