Build up to oceania's

[Leeroid]

Good lifts bro! Looking forward to your progress with 531, I will join you soon haha.

[Northland Powah]

Good lifts bro! Looking forward to your progress with 531, I will join you soon haha.

Cheers bro. It's a good solid base of a program which can be tailored to your own needs. You will do well with it with your pl/bb career.

[Northland Powah]

Squat

125 x 5

142,5 x 5

157.5 x 4

3 x 3 paused @ 125

 

sldl

5 sets x 10 reps @ 80

 

comments

so I got sick Tuesday night and am only right now. So weights suffered today. I was hoping for 7+. I got 4 and couldn't get up on the fifth, it was very annoying because I was feeling good beforehand.

[Northland Powah]

Press

37.5 x 5

42.5 x 3

47.5 x 10

37.5 x 12

 

pull ups 

5 sets x 10 reps 

 

Benchpress and cable push downs superset.

[Northland Powah]

Deadlift 14/10/13

100 x 5

140 x 3

150 x 3

172.5 x 7 (ripped hand)

 

Box squat

5 sets x 10 reps @ 80kg

 

Leg raise

5 sets x 15 reps

 

Hamstring curls

5 sets x 10 reps @ 30

 

Comments

I was feeling strong for 10 reps at 172.5 but to have my skin as the limiting factor was disappointing. So I hit the rest of the workout with a good tempo.

 

Bench 15/10/13

60 x 5

90 x 3

100 x 3

112.5 x 8

90 x 16

90 x 4 slow

 

Seated row x 5 sets / band pull apart.

 

Press @ 27.5kg

20, 10, 10, 10, 10

 

Tri push downs x 3 sets

Db bicep curls x 3 sets

 

Comments

A decent workout but I would have liked more on the top set. I had a mixture of weights on the bar and some of them may have been slightly off because the weight didn’t feel even which was annoying.

[Northland Powah]

Squats

100 x 5

120 x 3

140 x 3

155 x 8

10 slow reps at 120

 

deadlift

5 sets x 10 reps @ 100

 

leg raise 

5 sets x 15 reps

 

comments

happy with the 8 reps. A massive Lower back pump with the deads, the leg raise seemed to help though.

[Northland Powah]

Military press

47.5 x 7

50 x 3

37.5 x 10

 

bench press

5 sets x 10 reps @ 60 + green band

 

pull ups and rows between sets

 

[Northland Powah]

Deaflift

125 x 5

142.5 x 5

162.5 x 9

125 x 6?

 

SLDL

100 x 10, 5

 

Comments

I just wasnt feeling it yesterday. All lifts were slow and no/little motivation. I packed my bag and left. Bench today.

 

[Northland Powah]

Bench

80 x 5

90 x 5

105 x 15

112.5 x 5

80 x 23

 

military press

5 sets x 10 reps @ 27.5

 

tricep push downs 

pull-ups 

 

comments

i was was happy with the numbers today. It made up for the day before!

[Northland Powah]

Squats

120 x 5

145 x 10

 

Pause squat

3sets x 5 reps @ 125

 

Deadlift

5 sets x 10 reps @ 100

 

Leg raise 

5 sets x 15 reps 

 

Comments

Not a bad workout today. I was feeling crapa so I was happy to get 10. 

[Northland Powah]

Military press

35 x 5

40 x 5

45 x 11

50 x 5

35 x 18

 

Bench press

5 set x 10 reps @ 60+green band

 

Comments

Pullups between sets.press is still shocking but going in the right direction. On a side note my wrist wraps were stolen from the gym grrrrrr. Little punk school kids probably got them.

[Northland Powah]

Deadlift

140 x 5

162.5 x 3

182.5 x 4

190 x 1

142.5 x 12

 

good mornings

5 x 5 @ 50

 

box jumps x 20 ish

 

comments

well.. I really wanted a minimum of 5 on the top set so to get 4 was disappointing. I was really struggling with the weight until the last set at 142.5. I adjusted my feet so they were facing more forward, which really healped my glute activation. Dam wish I had figured it out a little earlier.

good mornings were good and box jumps were ok. I'm still looking for a good squat assistance on this day. Perhaps 5 x 5 @ 80%.

[Northland Powah]

Bench

60 x 10

100 x 5

105 x 3

117.5 x 7

122.5 x 1 long pause

92.5 x 20

 

military press

10 sets x 5 reps @ 25 - 30 

 

Comments 

pretty happy with the bench today. But I would have liked a bit of more volume which time didn't allow. 

[Leeroid]

What's the 531 template you're following? Looks like a modified program. Strength is looking good.

[Northland Powah]

It's basically 531 plus some of the additional things wendler recommends in his last book. I work up to my max effort set, then hit a joker set at about 5% above my max if I'm feeling good. Then do my first working set last. In this case 92.5 where you max out again. 

After that I do assistance work. I do boring but big but swap the days around. Bench and ohp and deads and squat swapped (less boring)

 

thanks bro I really feel like strength is getting better on bench and squat but deadlift is getting worse every week lol

[Northland Powah]

Squat

100 x 5

130 x 5

145 x 3

162.5 x 1 (little spew)

162.5 x 5 

170 x 1

130 x 10

 

deadlift

5 sets x 10 reps @ 120

 

comments

i took yesterday off as I was in the sun all day and wasn't really feeling it. Glad I waited as I did a better job of it tonight than I would have. So I had a little spew in my mouth as my belt is getting really tight lol. I upped deadlifts by 20kg today as I was feeling pretty strong which was had but manageable, lovin these extra cals 

 

[Northland Powah]

Military press

40 x 5

45 x 3

50 x 8

40 x 8

 

bench press

5 sets x 10 reps @ 60 - 75 + green band.

 

cable row x 3

tri push down x 1

curlz x 2

 

comments

Diecent work out today ohp was ok but bench was mint. Strenght is zooming along at the moment thanks to letting my waist line go and getting some quality eating done.

New plan is to slow bulk till about June next year then cutting for raw nats to be in 74kg class at very low bf. I have about 3 kg of muscle to put on by then.

goals for next raw nats 

190 squat

136kg bench

240 deadlift

 

gym lifts I want  through the year

180 x 5

120 x 10

160 x  23 and 220 x 3

 

 

[Northland Powah]

Deadlift 3's

120 x 3

160 x 3

167.5 x 3

177.5 x 7

187.5 x 3

197.5 x 2

160 x 3

 

Squat 

3 sets x 5 reps @ 140

 

3 sets of leg curls

5 sets of leg raise

 

Comments

a solid effort on the deadlift today after a good deload week last week, looking good for about 210 fresh at the moment but I'm gunning for a lot more than that! I'm looking toward to bench tomorrow. I'll hit 112.5 for 10 I hope.

 

[Northland Powah]

Bench

80 x 3

100 x 3

110 x 3

112.5 x 9.5

120 x 3

3 sets x 5 reps paused @ 100

 

Military press

5 sets x 10 reps @ 32.5

 

triceps push downs

 

Comments

so I wanted that 10 reps but couldn't lock it out! Pretty gutted but life does go on lol. I had a big focus on back today so I hit pull-ups, seated rows, db rows, and band pullaparts and reverse bench press( is this a thing?). A well deserved rest day tomorrow after two solid sessions! 

 

 

 

[Northland Powah]

Squat

100 x 3

140 x 3

150 x 3

157.5 x 8

167.5 x 3

 

3 sets x 5 reps paused @ 140

 

Sumo dl

5 sets x 10 reps @ 110

 

1 set of leg raise. 

 

Comments

looking on paper the workout looks pretty average, but I felt bloody strong and the weights were light. Weight is up about 2.5 kg in the last month so that's good. 

 

[Northland Powah]

Military press

45 x 3

47.5 x 3

50 x 8

52.5 x 3

55 x 3

 

bench press

27, 13, 8, 2 @ 77.5 (bodyweight)

 

bicep curls and tris superset.

 

comments 

done and dusted. I managed to hit the minimum reps for another round so I'm pretty happy about that! Next week is   5's so that should be fun. On 5's week I aim for 10 reps on the working set.

[Northland Powah]

Deadlift

147.5 x 5

157.5 x 5

167.5 x 9

177.5 x 5

147.5 x 8 (slow eccentric)

 

leg raise x 5 sets

 

squats a2g

100 x 5

120 x 5

130 x 5

120 x 3 (a2g pause)

 

comments

a tidy little workout. 9 reps on the top set but a few left in the tank. Looking to dominate some 1 rms next week! 

[Northland Powah]

Bench

60 x 5

100 x 5

107.5 x 10

112.5 x 5

117.5 x 5

120 x 5

100 x 9 slow

 

cable row x 5

dips x 5

biceps x 3

tricep giant set

 

comments

A solid workout today. I pushed out some solid numbers while keeping some in the tank. Looking for a 140 bench tng next week. I've been hitting tris hard the last 7 weeks and it's starting to pay off. 

[Northland Powah]

Squat

130 x 5

140 x 5

150 x 10

157.5 x 5

132.5 x 10

 

deadlift 

3 sets x 10 reps @ 120

 

comments

squats were right on track, which is good. I didn't have a lot of spare energy after this so I called it quits early. Looks like I will miss my fourth workout for the week as I am traveling and have work. It'll be ok hopefully I'll have a good sesh Tuesday when I press heavy.

[Northland Powah]

Deadlift 

100 x 5

120 x 3

150 x 5

170 x 3

187.5 x 1

195 x 1

 

leg curls x 3

leg extensions x 3

good morning x 3

 

comments

had a shit workout today. The weight was just too dam heavy! I'm guessing bench will be different tomorrow but I'm definitely unhappy with today. I'll have too much going on next week so I'll have to hit a deload week.