West Riding Rob's Journal
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Recognise a few lads here from West Riding Team so thought I'd Start a journal up. Training style is wendler 531. There will be plenty of vids.
Newbie really. Started last year and did first comp in May lifting 160, 90 and 170. Been Working hard since and Looking forward to next comp in April. Best gym lifts to date are 170, 110 and 187.5. Below is yesterday's squat session:
squats
Warmups and stretching followed by
115 x 3
130 x 3
150 x 1
160 x 1
167.5 x 1 pb
170 x 1 pb
Didn't even Feel that hard. Probably helped my nose tork and mates slapping my back. Also told depth was bang on so no complaints there.
Sldl 2x5
110kg
Done! I deffo have 180kg in me. I stopped at 170 because I was fecking tired as you can imagine. Roll on four weeks for another 1rep round!
Newbie really. Started last year and did first comp in May lifting 160, 90 and 170. Been Working hard since and Looking forward to next comp in April. Best gym lifts to date are 170, 110 and 187.5. Below is yesterday's squat session:
squats
Warmups and stretching followed by
115 x 3
130 x 3
150 x 1
160 x 1
167.5 x 1 pb
170 x 1 pb
Didn't even Feel that hard. Probably helped my nose tork and mates slapping my back. Also told depth was bang on so no complaints there.
Sldl 2x5
110kg
Done! I deffo have 180kg in me. I stopped at 170 because I was fecking tired as you can imagine. Roll on four weeks for another 1rep round!
Jabba20/01/14 @ 18:50
Nice one Rob, always happy to provide slaps and growls of encouragement. Squats looked good yesterday, the 170 was nice!!
First session back after deload week. Felt sluggish and tired. Running Bench twice a week again as it really helped combined with wendler routine when I was doing it back end of last year. Don't Feel as Strong Only doing it once. So on squats or deads day I'll be adding another Bench session in.
Bench 8x3 at 50%
then 5x5 4board (estimate) at 85kg
Then rope pulldowns 3x12 at 55kg
Bench 8x3 at 50%
then 5x5 4board (estimate) at 85kg
Then rope pulldowns 3x12 at 55kg
SBradwell8326/01/14 @ 17:16
SBradwell83 said:Nice squat pb rob mate and nice to see you posting on here pal.
Cheers Scott! Starting to find form now with squats so Hoping for a good loft in April Comp
robc1985 said:First session back after deload week. Felt sluggish and tired. Running Bench twice a week again as it really helped combined with wendler routine when I was doing it back end of last year. Don't Feel as Strong Only doing it once. So on squats or deads day I'll be adding another Bench session in.
Bench 8x3 at 50%
then 5x5 4board (estimate) at 85kg
Then rope pulldowns 3x12 at 55kg
Bench 8x3 at 50%
then 5x5 4board (estimate) at 85kg
Then rope pulldowns 3x12 at 55kg
Have you considered running a few cycles back to back, and only having a deload week when you really need it? If you're not feeling wrecked, you might just end up detraining a bit and feeling sluggish like you did today.
n3ver3nder said:
Have you considered running a few cycles back to back, and only having a deload week when you really need it? If you're not feeling wrecked, you might just end up detraining a bit and feeling sluggish like you did today.
Have you considered running a few cycles back to back, and only having a deload week when you really need it? If you're not feeling wrecked, you might just end up detraining a bit and feeling sluggish like you did today.
I have just been running 531 without the deloads and has helped a lot and didnt feel tired. I think doing the main lifts once per week makes it hard to warrant a deload unless there is loads of assistance and other stuff going on
SBradwell8326/01/14 @ 20:36
Joe_MF said:
I have just been running 531 without the deloads and has helped a lot and didnt feel tired. I think doing the main lifts once per week makes it hard to warrant a deload unless there is loads of assistance and other stuff going on
I have just been running 531 without the deloads and has helped a lot and didnt feel tired. I think doing the main lifts once per week makes it hard to warrant a deload unless there is loads of assistance and other stuff going on
I agree with Joe I run 531 for squat and bench and have done since British champs last October, I've still not had a deload week yet and my gains have been nice and steady.
Deffo needed deload this week as been ill hence feeling s**t today. In future though I'll play by ear.
Scott do you Just do heavy singles on 531 or 3x3 too as in powerliftng version? At min I do 3x3 + singles then 3x5, 531, deload
Scott do you Just do heavy singles on 531 or 3x3 too as in powerliftng version? At min I do 3x3 + singles then 3x5, 531, deload
SBradwell8326/01/14 @ 21:35
robc1985 said:Deffo needed deload this week as been ill hence feeling s**t today. In future though I'll play by ear.
Scott do you Just do heavy singles on 531 or 3x3 too as in powerliftng version? At min I do 3x3 + singles then 3x5, 531, deload
Scott do you Just do heavy singles on 531 or 3x3 too as in powerliftng version? At min I do 3x3 + singles then 3x5, 531, deload
Rob I also run the powerlifting version same as you but without the deload. I'm also running ed coans deadlift 10 week prog up until the April comp.
JackRevans said:deloads are for women and children
haha,
Look forward to seeing your comp build up Rob!!
DrD said:
haha,
Look forward to seeing your comp build up Rob!!
haha,
Look forward to seeing your comp build up Rob!!
Cheers dunc. Will be keeping wendler 531 for squat and Bench but Also doing new peaking routine for second Bench work during a week. Just undecided between carrying on wendler or the ed coan 10 week peak for deads. Need to Just pick one and do it.
Deadlifts
Did what I had to then Got the hell out. Heads not in right place so was a huge effort as well as some shoddy form!
125 x 3
145 x 3
160 x 3
https://www.youtube.com/watch?v=WzVRV6mT_fk&feature=youtube_gda...
Did what I had to then Got the hell out. Heads not in right place so was a huge effort as well as some shoddy form!
125 x 3
145 x 3
160 x 3
https://www.youtube.com/watch?v=WzVRV6mT_fk&feature=youtube_gda...