Incline
1. Incline Press
145x5; 165x5; 185x10. . . 205x3; 225x3. . . 145x8; 145x8; 145x8
2a. Chins
5; 5
2b. Pushups
10; 10
3a. Facepulls
70x15; 70x15
3b. BB Curls
70x8; 70x8
4. Windmills
3; 3
Notes
Cot damn that was alot of pressing. I'm either going to have to reduce this press volume or drop chins. My shoulders were screaming as soon as I hung from the bar. I've been down this road before. Heavy press volume + chins = fucked up shoulders. Now, my chin form is damn near perfect. Complete dead hang, straight pull up, bar to chest, elbows back, scaps depressed. So I don't think its a form issue. It just irritates my rotators and shit.
I don't want to suck at chins, but part of me just wants to do high rep cable rows and stuff instead. Those always feel great.
Monday, August 5, 2013
Extra Workout 1
1a. Hypers
15; 15; 15; 15
1b. Decline Leg Raises
6; 6; 6; 6
1c. Rear Delt Fly
10x15; 10x15; 10x10; 10x10
Notes
I'm going to denote my extra workouts separately from the 531 stuff. Basically, these are just little sessions to strengthen abs/lower back and pump some areas I need additional work on. Nothing strenuous, just high volume stuff to get the blood flowing. I really like low intensity bodyweight stuff for recovery.
15; 15; 15; 15
1b. Decline Leg Raises
6; 6; 6; 6
1c. Rear Delt Fly
10x15; 10x15; 10x10; 10x10
Notes
I'm going to denote my extra workouts separately from the 531 stuff. Basically, these are just little sessions to strengthen abs/lower back and pump some areas I need additional work on. Nothing strenuous, just high volume stuff to get the blood flowing. I really like low intensity bodyweight stuff for recovery.
531 Day 2
Week 1 Day 2
1. Deadlift
290x5; 335x5; 380x5 (belt)
joker sets skipped
290x3; 290x3 (first set last)
2. Elevated Incline Forward Lunge
BWx8; BWx8; BWx8
2b. Bulgarian Split Squat
BWx3; BWx3; BWx3
3a. Hypers
BWx15; BWx15
3b. Windmills
3; 3
Notes
This was Saturday. I felt beat up and weak. I'm still catching up on sleep. Also, I found the BTN presses completely destroyed me the day before. My quads and core just felt really weak. I guess its a good thing I'm bracing hard.
Wore the belt because my lower back is "tweaked." This has never happened to me and its really annoying. I strained something during the 500lb pull like 2 weeks ago. Anyways, its not bad, but I'm not messing around with it. The belt made me feel safe and prevents the lower back from rounding. I'm going to wear it if it makes me feel better on heavier stuff. If I don't need it, I won't use it.
This day was before I worked out all my assistance. Next week will look a little different.
1. Deadlift
290x5; 335x5; 380x5 (belt)
joker sets skipped
290x3; 290x3 (first set last)
2. Elevated Incline Forward Lunge
BWx8; BWx8; BWx8
2b. Bulgarian Split Squat
BWx3; BWx3; BWx3
3a. Hypers
BWx15; BWx15
3b. Windmills
3; 3
Notes
This was Saturday. I felt beat up and weak. I'm still catching up on sleep. Also, I found the BTN presses completely destroyed me the day before. My quads and core just felt really weak. I guess its a good thing I'm bracing hard.
Wore the belt because my lower back is "tweaked." This has never happened to me and its really annoying. I strained something during the 500lb pull like 2 weeks ago. Anyways, its not bad, but I'm not messing around with it. The belt made me feel safe and prevents the lower back from rounding. I'm going to wear it if it makes me feel better on heavier stuff. If I don't need it, I won't use it.
This day was before I worked out all my assistance. Next week will look a little different.
531 Day 1
Week 1 Day 1
1. BTN Press
110x5; 125x5; 135x8 (PR)
145x3; 150x1 (joker sets)
110x8; 110x8; 110x8 (first set last)
2a. Chins
5; 5
2b. Pushups
15; 15
3a. Facepulls
60x15; 60x15
3b. BB Curls
65x8; 65x8
Notes
This was last Friday and my first 531 day. I really liked the rep scheme. I rested for about 5-7 minutes in between the joker sets and then 3 down sets. Eventually, I'd like to finish this cycle hitting 5 down sets. Shoulders gonna get jaaaacked.
1. BTN Press
110x5; 125x5; 135x8 (PR)
145x3; 150x1 (joker sets)
110x8; 110x8; 110x8 (first set last)
2a. Chins
5; 5
2b. Pushups
15; 15
3a. Facepulls
60x15; 60x15
3b. BB Curls
65x8; 65x8
Notes
This was last Friday and my first 531 day. I really liked the rep scheme. I rested for about 5-7 minutes in between the joker sets and then 3 down sets. Eventually, I'd like to finish this cycle hitting 5 down sets. Shoulders gonna get jaaaacked.
Sunday, August 4, 2013
531 Intro
A few weeks back I bought Jim Wendler's new book, Beyond 531. I immediately loved it, but was already committed to a 6 week mini cycle from Strength Life Legacy. I used the Strong-15 short timer to hit a 500 lb no belt pull and 185lb behind the neck press. I think I programmed for 455 and 175, so it definitely worked. Its a nice short run routine to have in my toolbox. With that said, the short-timer is exactly as Paul Carter described - a routine to run for a short time. Its a strength peaking routine. It doesn't really "build strength" so to speak. But it was the right decision at the time. I had something semi-structured and hit some nice weights before the bar exam.
I move to DC on August 27th. So now, I'm in my usual position of having a short time to try to make some gainzzz before I move somewhere. Part of me just wanted to say fuck it and play things by ear, but whatever. I'm going to do a 4 week intro run of a new 531 variation. If I like it, I'll keep running it when I get to DC. I can treat the move-in week as a deload if need be. Chances are however, I can just keep on going with the routine even if I'm a couple days behind because...
I have great news for Deadlifts and Sandies:
I signed an apartment lease that is one block away from the gym. Literally a block. It should be pretty easy to maintain a schedule even with the new job.
At the same time I need to be honest with myself and realize I might not be doing a damn thing at all for a while. As soon as I get back on insurance I'll need to get my knee checked out. I'm fairly confident I'll need surgery. If that is the case, I'm just going to do it as soon as possible. My training has been severley compromised without squatting. It hurts my fucking soul not to squat. Its not like I don't want to try either. My knee just easily is inflamed and still feels unstable as shit just in everyday life. If I only have a partial tear, I'm not going to make it worse by squatting. I'm getting creative and finding ways to progress in the gym anyways.
Without further adieu, here is my split. The only thing I may change is some of the assistance:
Day 1
1. BTN Press. 5/3/1 + joker + first set last (sets of 8)
2a. Chins. 3 sets
2b. Pushups. 3 sets
3a. Facepulls. 3 sets, high reps
3b. BB Curls 3 sets
4. Side Plank. 2 sets per side
Day 2
1. Deadlift. 5/3/1 + jokers (singles only) + first set last (triples)
2. Stationary lunge - forward foot incline and elevated. 3 sets.
3a. Leg drops. 3 sets.
3b. 3 Month Position pullover. 3 sets
Day 3
1. BB Incline. 5/3/1 + jokers + first set last (sets of 8)
Same assistance as Day 1, but windmills instead of the plank
Day 4
1. Pendlay Row. 5/3/1 + jokers + first set last (triples)
2. Bulgarian Split Squat (3 sets)
3. DB Row (3 sets)
4a. Hypers (2 sets high reps)
4b. Hanging knee raises (2 sets high reps)
Quick explanation
This is a little unconventional but I'm running with it. I know my body and this is what I care about right now. It seems like a lot of little assistance work, but thats all gravy and basically very low impact stuff. Almost 50% of my assistance is bodyweight stuff. The new 5/3/1 setup is significantly higher volume as compared to former 5/3/1 variations. Its essentially 200% more work in the main lift. That is where all the stimulus is coming from.
As such, my assistance work is basically centered around light stuff to keep me mobile and to address some of my problem areas. The single leg work will all be bodyweight for a while, because thats all I need. I found out I can do both of these movements without knee pain. I think because my shin remains completely verticle.
Pendlays are weird for a main lift, but I don't care. Its a legit heavy barbell exercise. If 4 days are too much, I'll just combine days 3-4 and make move the pendlay rep scheme to assistance.
Beyond this, I'll do small workouts here and there for additional core work and the like. Although I don't have any dedicated conditioning, I'm playing golf almost everyday now that I'm done with the exam. Obviously this isn't the same intensity as what I've generally done in the past, but its good enough for a short period. I'll get back to more intense conditioning in DC.
I move to DC on August 27th. So now, I'm in my usual position of having a short time to try to make some gainzzz before I move somewhere. Part of me just wanted to say fuck it and play things by ear, but whatever. I'm going to do a 4 week intro run of a new 531 variation. If I like it, I'll keep running it when I get to DC. I can treat the move-in week as a deload if need be. Chances are however, I can just keep on going with the routine even if I'm a couple days behind because...
I have great news for Deadlifts and Sandies:
I signed an apartment lease that is one block away from the gym. Literally a block. It should be pretty easy to maintain a schedule even with the new job.
At the same time I need to be honest with myself and realize I might not be doing a damn thing at all for a while. As soon as I get back on insurance I'll need to get my knee checked out. I'm fairly confident I'll need surgery. If that is the case, I'm just going to do it as soon as possible. My training has been severley compromised without squatting. It hurts my fucking soul not to squat. Its not like I don't want to try either. My knee just easily is inflamed and still feels unstable as shit just in everyday life. If I only have a partial tear, I'm not going to make it worse by squatting. I'm getting creative and finding ways to progress in the gym anyways.
Without further adieu, here is my split. The only thing I may change is some of the assistance:
Day 1
1. BTN Press. 5/3/1 + joker + first set last (sets of 8)
2a. Chins. 3 sets
2b. Pushups. 3 sets
3a. Facepulls. 3 sets, high reps
3b. BB Curls 3 sets
4. Side Plank. 2 sets per side
Day 2
1. Deadlift. 5/3/1 + jokers (singles only) + first set last (triples)
2. Stationary lunge - forward foot incline and elevated. 3 sets.
3a. Leg drops. 3 sets.
3b. 3 Month Position pullover. 3 sets
Day 3
1. BB Incline. 5/3/1 + jokers + first set last (sets of 8)
Same assistance as Day 1, but windmills instead of the plank
Day 4
1. Pendlay Row. 5/3/1 + jokers + first set last (triples)
2. Bulgarian Split Squat (3 sets)
3. DB Row (3 sets)
4a. Hypers (2 sets high reps)
4b. Hanging knee raises (2 sets high reps)
Quick explanation
This is a little unconventional but I'm running with it. I know my body and this is what I care about right now. It seems like a lot of little assistance work, but thats all gravy and basically very low impact stuff. Almost 50% of my assistance is bodyweight stuff. The new 5/3/1 setup is significantly higher volume as compared to former 5/3/1 variations. Its essentially 200% more work in the main lift. That is where all the stimulus is coming from.
As such, my assistance work is basically centered around light stuff to keep me mobile and to address some of my problem areas. The single leg work will all be bodyweight for a while, because thats all I need. I found out I can do both of these movements without knee pain. I think because my shin remains completely verticle.
Pendlays are weird for a main lift, but I don't care. Its a legit heavy barbell exercise. If 4 days are too much, I'll just combine days 3-4 and make move the pendlay rep scheme to assistance.
Beyond this, I'll do small workouts here and there for additional core work and the like. Although I don't have any dedicated conditioning, I'm playing golf almost everyday now that I'm done with the exam. Obviously this isn't the same intensity as what I've generally done in the past, but its good enough for a short period. I'll get back to more intense conditioning in DC.
Friday, August 2, 2013
Days 48 and 49
Day 48
Last Sunday
Don't remember what I did. Basically just did some controlled reps with 135 on RDL, Bent Row, and Incline.
Day 49
Cleans
185x5
Deadlift
315x3; 315x3
Incline
185x5; 185x5; 135x8
Chins
5; 5; 5
Facepulls and Curls
Notes
This was last night. I finally feel incredibly weak and soft after a summer of reduced lifting. It wasn't the frequency so much as the past 2 weeks I barely lifted. I think 2x a week is fine, but I've found that as soon as you stop, things go downhill pretty quickly. Anyways, I plan to do a couple more workouts like this to get ready for a new routine on Monday.
Last Sunday
Don't remember what I did. Basically just did some controlled reps with 135 on RDL, Bent Row, and Incline.
Day 49
Cleans
185x5
Deadlift
315x3; 315x3
Incline
185x5; 185x5; 135x8
Chins
5; 5; 5
Facepulls and Curls
Notes
This was last night. I finally feel incredibly weak and soft after a summer of reduced lifting. It wasn't the frequency so much as the past 2 weeks I barely lifted. I think 2x a week is fine, but I've found that as soon as you stop, things go downhill pretty quickly. Anyways, I plan to do a couple more workouts like this to get ready for a new routine on Monday.
Day 47
Deadlift
315x3; 365x2; 405x2; 455x1; 495x1 (no belt PR)
BTN Press
135x3; 145x1; 155x1; 155x1; 165x1; 185x1 (PR)
Notes
This is a session from about 10 days ago. I was balls deep in bar exam studying, and went in basically tripping on no sleep. This was an important day for me psychologically, because I spent most of the summer on a very reduced training schedule.
This was a mini training peak, but it gave me something to focus my training on for a 6 week period while I was studying and shit. My best rep pulling is 495x5, which for whatever reason I've done 4-5 times. Nonetheless, pulling this one time was very important to me. I've never pulled 500 pound without a belt. Moreover, I did it while employing the neutral position I've been working on over and over and over again.
For the sake of posterity, I need to note that I was severely convulsing on the pulls from 405 up to 495. Matt was at the gym, and literally lol'ing in my face because my entire body was spasming during the pulls. I knew why it was happening at the time: extreme neural fatigue. Now, I've seen plenty of dudes talk about how CNS fatigue doesn't exist, yadda yadda yadda. Well suck my cock, because it does. Call it whatever you want, but I saw it manifest clear as day in real life. Sleep was lacking, I had too many stimulants for days, and I had been engaged in intense mental work from morning to night nonstop. Then I go into the gym and body is literally spasming/bucking from deadlifts. I thought it was neat to see it all play out so vividly in the gym.
315x3; 365x2; 405x2; 455x1; 495x1 (no belt PR)
BTN Press
135x3; 145x1; 155x1; 155x1; 165x1; 185x1 (PR)
Notes
This is a session from about 10 days ago. I was balls deep in bar exam studying, and went in basically tripping on no sleep. This was an important day for me psychologically, because I spent most of the summer on a very reduced training schedule.
This was a mini training peak, but it gave me something to focus my training on for a 6 week period while I was studying and shit. My best rep pulling is 495x5, which for whatever reason I've done 4-5 times. Nonetheless, pulling this one time was very important to me. I've never pulled 500 pound without a belt. Moreover, I did it while employing the neutral position I've been working on over and over and over again.
For the sake of posterity, I need to note that I was severely convulsing on the pulls from 405 up to 495. Matt was at the gym, and literally lol'ing in my face because my entire body was spasming during the pulls. I knew why it was happening at the time: extreme neural fatigue. Now, I've seen plenty of dudes talk about how CNS fatigue doesn't exist, yadda yadda yadda. Well suck my cock, because it does. Call it whatever you want, but I saw it manifest clear as day in real life. Sleep was lacking, I had too many stimulants for days, and I had been engaged in intense mental work from morning to night nonstop. Then I go into the gym and body is literally spasming/bucking from deadlifts. I thought it was neat to see it all play out so vividly in the gym.
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