basics

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now that my hip is officially playin ball, back on the 531 wagon.

warmups - foam rolling/stretching/dislocations

box squat, low bar

warmupsx4 sets 10 reps

65x5

75x5

85x9

box squats (same)50,5x10

standing cable crunch

4 sets

woodchoppers

3 sets.

pretty easy sesh.

bench tommorow.

[runveerun]

My diet is so clean, i could gladwrap my turds and sell them as protein bars. real talk.

Bakers secret? :shock:

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My diet is so clean, i could gladwrap my turds and sell them as protein bars. real talk.

Bakers secret? :shock:

its commercially brilliant!

today. press day

warmups - stretching/foam rolling/dislocations/// 3 sets bench

max grip bench

47.5x5

55x5

60x13

Inc.DB press

4 sets 8-10 @24k

lying skullz

5 sets 12,12,12,9,9 reps

hammer iso horiz. rows

30k aside, 5 sets 10 reps

setup felt off today, but is still a work in progress. had planned to do inc BBell, but film crew was there blocking shit up. rest day tommorow, must get more sleep!

[bar-belle]

now that my hip is officially playin ball, back on the 531 wagon.

good to hear mate :nod:

setup felt off today, but is still a work in progress.

I had a day like that the other day

hey what did you think about the way we were shown to set up for bench at the PL workshop the other day. Especially with foot position. Don't know if you would get much leg drive with that? I spose diffrent strokes for different folks etc. But still a really interesting afternoon.

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now that my hip is officially playin ball, back on the 531 wagon.

good to hear mate :nod:

setup felt off today, but is still a work in progress.

I had a day like that the other day

hey what did you think about the way we were shown to set up for bench at the PL workshop the other day. Especially with foot position. Don't know if you would get much leg drive with that? I spose diffrent strokes for different folks etc. But still a really interesting afternoon.

Imho, although steve is an accomplished bencher, and i value his opinions - i really dont think that a 'blanket' statement like that has alot of merit. To say that you cant bench with feet there, seems a little silly to me, as we have all seen accomplished benchers using different setups to get the same results.

So i guess im saying that i dont agree with what he said, but i still value his knowledge, and i respect his acheivements. As for setup, i think its far too individual to generalise like that. Horses for courses i say!

though im happy to admit knowing five fiths of f*ck all....

[bar-belle]

So i guess im saying that i dont agree with what he said, but i still value his knowledge, and i respect his acheivements. As for setup, i think its far too individual to generalise like that. Horses for courses i say!

Agreed. I played around with foot position on monday's training but will stick with what Reuben taught us it seems to work consistently.

[Big john]

So i guess im saying that i dont agree with what he said, but i still value his knowledge, and i respect his acheivements. As for setup, i think its far too individual to generalise like that. Horses for courses i say!

Agreed. I played around with foot position on monday's training but will stick with what Reuben taught us it seems to work consistently.

id say whatever feels comfortable for you go for it, thou that being said weve also been taught that the bench should feel the most uncomfortable of the 3 lifts lol, had a we tutu today on foot placement i found placement around 40-45 degrees. the bench was higher than usuall so that may have come into play aswell

[tinytraps]

Im with you brah while steve is an accomplished bencher I dont really agree with much he said. Didnt like the comment " no point having a big arch If you cant keep your feet down"

And also the further you have feet back the easier it is to punch your bum up :?

What .we should all be aiming for is having our lowerbody look like this <. Setting up like Tonka showed us is what we should all bee doing or something similar. Every kg you can get is valuable you dont want to lose them by poor setup.

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Im with you brah while steve is an accomplished bencher I dont really agree with much he said. Didnt like the comment " no point having a big arch If you cant keep your feet down"

And also the further you have feet back the easier it is to punch your bum up :?

What .we should all be aiming for is having our lowerbody look like this <. Setting up like Tonka showed us is what we should all bee doing or something similar. Every kg you can get is valuable you dont want to lose them by poor setup.

:nod: real talk!

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deadz

warmups - lotsa foam rolling, stretching and glute activation shizzle.

3 sets deads 60,60,80

deads programme sets

100x5

115x5

130x9

assistance

deficiet deads

80k, 5 sets 10 reps (too light, quick as)

GHR

8,8,8 :oops:

core

3 sets swiss crunches, t.u.t style

felt pretty good today, probably the 2 turbos had to be up at 2am for work, ten hour shift - felt the turbs were neccessary. Also used belt and chalk for 130 set, even tho its 130 - the crux of this 531 is the worksets. So no sense in not throwing everything at it. thought i got 10 reps, but reviewed video, only got 9 :? . i blame the turbos..

roundbacked it hard, but in saying that, was comfortable as. i think when i roundback it has more to do with trying to get hips lower than anything else.

Deficiets - were a bit too light i think, felt more like building conditioning than strength, but still enjoyed them. only c*nt is that the only blocks i could find were around 4", and i wanted to use 2". so had to use the wooden 'training wheels' as blocks, about 1.1/2 inches.

GHR - these own you! first real attempt at this machine, can feel why its so highly regarded! form was ugly no doubt, but i resolve to do these weekly, so will no doubt improve. At the risk of sounding like a fag, man this is sore on your teardrops! foam rollings got nothing on the GHR!!

heading to have a look at getstrength tommorow, and buy me some chalk. looking foward to mli. press tommorow. will post todays eats later.

[ThePman]

I stand on one of the thick 25kg bumpers for deficits. Not sure how high they are but it's around 2" or so.

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I stand on one of the thick 25kg bumpers for deficits. Not sure how high they are but it's around 2" or so.

ah sweet bro. i will check it out.

mil press

warmups - foam rolling, dislocations, 3 sets warmup

mil press

32.5x5

37.5x5

42.5x10

log press - +5kg (strict)

reps 9,8,8,8,8

incline c/g (tris focus)

5 sets, last sets 50x10

chins

4,4,4,4,4 (fat c*nt!)

[Big john]

good session bro, hows it feeling back on the wendlers 531 programme?

log press - +5kg (strict)

reps 9,8,8,8,8

good stuff bro hammer them out!

just dont be like this guy! :shock:

the Guys got a heart of a lion thou and a never surrender attitude ill give him that

[startinfromscratch]

good session bro, hows it feeling back on the wendlers 531 programme?

fucken good brah!

today i took some video, will detail below.

squat

warmups - foam rolling, stretching, glute activation (heaps)

box squat

70x3 (vid)

80x3 (vid)

90x10 (vid)

assist - sumos

80x10 (vid)

100x10 (vid)

100x10

100x10

pullthroughs

half stack x 3 sets, 10-12

planks

3x1min

Video - before all the naysayers proclaim, yes im aware the box is above parralel. thats my intention - as i get better at sitting back, i will slowly lower box height down a few inches. One obvious thing ive seen from watching the video, i needa put the box a bit further back. Im tryna get into the habit of just taking 2 steps out, and setting there. So will need to change that for next week.

sumo's - first time giving these some time. only as assistance, essentially using them as pos. chain assist, so i can learn the movement too. feels more comfortable out wide, (as seen on vid). Im wary of going wider, as it means if the weight comes down unevenly id end up with flat toes . Im looking foward to getting better at these, i feel its probably something that takes a fair while to get down.

[Big john]

the Barefoot soilder strikes again ...good session bro, kickin it up with some new execises like the sumos, (hate them personly) everytime i set up for them i feel like on gonna pass out!

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the Barefoot soilder strikes again ...good session bro, kickin it up with some new execises like the sumos, (hate them personly) everytime i set up for them i feel like on gonna pass out!

yea man, maori styles! GOTTA get me some chuck T's this weekend for squats and deads..

today was bench

warmups - foam rolling, dislocations, light plate fr, raises. 3 sets bench

bench

50x3

57.5x3

65x11

decline bbell (tri focus)

40x12

60x10

60x8

50x10

50x12

skulls

4 sets 10-12

chins (between skulls sets)

3,3,3,3

band pullaparts

3 sets 10-12 reps.

[steak]

good to see some momentum building bro :nod: Grip and Rip :twisted:

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good to see some momentum building bro :nod: Grip and Rip :twisted:

CHUR BRO!

im feeling really good about training atm, injuries arent hampering me, and following the programme TO THE T is coming good.

my plan is to get through 3 or 4 cycles, (12-16 weeks) then do a 'test day'.

but im not gonna make the same mistake of overcooking the programme. hoping for big things! :twisted:

[Big john]

good idea bro, 12-14 weeks should set u up for some DeVasting lifts :twisted:

[bar-belle]

This reeks of a CBC IRON FEST and BBQ :nod: :grin:

[Big john]

This reeks of a CBC IRON FEST and BBQ :nod: :grin:

WHEN?, WHERE?, and will you be making carrot cake Barbelle? :pfft: :pfft: gonna make sure i get a good portion of the cake b4 that bloody pirate claims it all! :grin: :grin:

[tinytraps]

This reeks of a CBC IRON FEST and BBQ :nod: :grin:

DOWN LIKE CHARLIE BROWN!!!!!

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This reeks of a CBC IRON FEST and BBQ :nod: :grin:

WHEN?, WHERE?, and will you be making carrot cake Barbelle? :pfft: :pfft: gonna make sure i get a good portion of the cake b4 that bloody pirate claims it all! :grin: :grin:

DOWN LIKE CHARLIE BROWN!!!!!

yes, we will have to make a day of it when it eventually does happen! :pfft:

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feeling a little average, been going to bed earlier, but waking up more tired :doh: . not sure bout that lol. started a test booster monday too, should help with shit. cut back assistance today accordingly.

warmups

foam rolling/deep hip stretches/glute activation, 2 sets deads

deads

112.5x3

127.5x3

145x5 - **

assist- rev. band deads - approx 20k less at floor???

140x5

140x5

140x5

140x5

ghr

2,-fail - too HAMMED for these today

pullthroughs

3 sets 10-12 reps

eats so far today

m1 100g oats, banana,150g yogurt,30g p.p

m2 200g brown rice,180g lean mince,splash of bbq sauce

m3 same as 2

m4 same as 2

pre-train=35g p.p,post train=35g p.p+magnesium

m5 185g tuna,150g rice, splash of mayo

later 200g cottage cheese,40g p.b,20g p.p,10g milo.

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bad news

had physio today, upper back mobility/tightness is improving - but problem in sternum is not getting any better. have been referred to scans at the doc. At least its not directly effecting training though! so not that badder news..

good news

got what is a rpb today, though still lightweight.

mil press day

trained at gillies with not-so-tinytraps, chur cuz! 8)

warmups

shoulder stretches/dislocations/warmup sets milpress

mil press

35x3

40x3

45x11 RPB - last week was 42.5x10... progress maybe

assist - mil press

35x10

35x10

35x10

35x10

35x10

floor press

40x10

60x10

60x10

70x5

70x5

db rows

31?x10

31x10

31x10

31x10

pleased with milpress, though its only first stages obviously. didnt push rows, as id only had my upper back 'put back' by pysio 2 hours before :pfft: . but with my 'true max' for this set at 55, 45x11 is progress.

rest tommorow 8)