Aquarian's 531 odyssey
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| Fluffy_Dorky |  | ... | 18-11-2012 @ 21:09 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Enjoying reading this log.Doing 531 for nearly three months now and love it. | ||
| Aquarian | | ... | 18-11-2012 @ 21:16 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Fluffy_Dorky said:Enjoying reading this log.Doing 531 for nearly three months now and love it. Thanks - as the saying goes - if it ain't broke don't fix it!!! Stick with it while it works, you enjoy it and life doesn't make it too difficult to make it keep working. Personally I think most reasonable systems work as long as you put in the effort and are consistent in following them closely. It's boredom or mental fatigue that usually wears you out before physical fatigue does. That's why 531 is fun because every week you change the intensity and volume around and still keep making progress. | ||
| Aquarian | | Deadlifts 3x3 and high bar beltless squat | 20-11-2012 @ 01:25 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Blimey - relegated to page 7 - oh the humiliation!!! Anyway - not the best deadlifting. Not sure why but grip was p*** poor - my theory is that all the grinding lifts I've done recently (especially that damn ohp last workout) have worn out the cns a bit and grip usually suffers when the cns is wasted. On the plus side legs, especially quads, were better - I could've tied my p.b. on the beltless high bar if I wasn't such a wuss! (1) Deadlifts Warmups - (all beltless) 60x10, 100x10, 140x6, 180x4, 220x3 Working sets - 255x3 - could already feel the grip slipping a bit here : 270x2,1 - this was poor - normally always get 3 reps without dropping the bar: 285x1,1,1 - pretty normal 3 singles other than the walkabout after the 2nd rep to get more chalk!: (2) High Bar Beltless Squats 20x10, 60x10, 100x10, 140x6, 180x3 (bit of knee pain), 210x1 (pretty easy) 225x1 - could and should've done 230: And that was it - not sure if this will mess up my 300 attempt again in 8 days time - may need to avoid grinding out too many lifts in the workout before. | ||
| Aquarian | | cgbp 3x3 and push press | 22-11-2012 @ 04:31 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | (1) Close Grip Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 Working sets - 140x3 - easy: 150x3 - easy peasy: 160x2.99 - really thought I would nail 3 which would've been a triple pb on the cgbp: Not too disappointed since last time I did triples I nailed the first 2 reps and the third didn't even get 2 inches off the chest so massive improvement in 24 days! (2) Push Press Warmups - 20x10, 40x10, 60x6, 80x3, 100x3(w wraps on), 120x1 Working Sets - 130x1 (belt on), 140x1 - quite easy: 147.5 miss: Would've been a pb! Next time I'll just go straight from 120 to 140 and hopefully legs and triceps will be a bit fresher! (3) Barbell Shrugs - 20x10, 60x10, 100x10, 140x8, 180x10(straps on), 220x10, 260x6(a bit crap!) (4) Plate loaded grip hold - 20x10s, 40x10s, 60x10s(bit of a struggle to touch the gripping surfaces together), 80x10s(real struggle here), 70x20s(better). (5) Nautilus Seated Muti Biceps - 80x10, 100x10, 120x10, 140x5 - love this machine - pump like no other!!! Good workout - a few narrow misses but happy overall. Next one - squats  | ||
| Aquarian | | Low Bar Squat - triples | 23-11-2012 @ 23:34 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Well no sooner have you recovered mentally from the last squat workout then the next one comes along! For once I actually was looking forward to this workout - be careful of what you wish for etc! Usual trips to the toilet - sometimes I am tempted to get a butt plug - but I think all that air inside me would probably explode - or that butt plug would go flying out in a hurry  (1) Low Bar Squat Warmups (all beltless) - 20x10, 60x10, 100x10, 140x6, 180x3 - didn't feel that great on any of them - slightly tight left hamstring was a bit of a concern. Working Sets (belt on) - 210x3 - a little slow. 220x3 - much better went down slower and kept tighter. 230x3 - surprisngly easy (even the last rep) and miles better than what I did 8 days ago: I think 250 for a single next week is definitely on! (2) Partial Deadlift (below knees) - For some reason I always struggle doing this after doing the triples on the squat - doesn't happen on any other squat workout - today was no different! Warmups (no belt or straps) - 20x10, 60x10, 100x10, 140x5(first sign of trouble usually get 6 with double overhand), 180x6(mixed grip), 220x4, 260x3(really slow) Working Sets (belt and straps) - 280x3(ok), 300x3(last rep was a grind), 320x0 (WTF!!!), 320x1(slowest rep ever!) P*SS Poor effort there but just had nothing more to give! Great squatting though. Bench/Strict Overhead next. | ||
| JonA81 | | ... | 24-11-2012 @ 00:56 |
 Member 2216, 2243 posts | Sleep reference with the username? How many 531 cycles you in now? | ||
| Aquarian | | ... | 24-11-2012 @ 01:07 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | JonA81 said:Sleep reference with the username? How many 531 cycles you in now? Username = Astrological sign  Not sure how many cycles - been doing it for around 2 years now without changing it or deloading. Long as it continues to work and I enjoy it I'll stick with it - seems to suit my body and mind pretty well and the results have been really good. | ||
| drew | | ... | 24-11-2012 @ 01:09 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | do you remember what your first cycle weightss were out of interest? | ||
| JonA81 | | ... | 24-11-2012 @ 01:27 |
Member 2216, 2243 posts | Aquarian said: Username = Astrological sign Not sure how many cycles - been doing it for around 2 years now without changing it or deloading. Long as it continues to work and I enjoy it I'll stick with it - seems to suit my body and mind pretty well and the results have been really good. Thats a shame i would encourage research into the band to all those who read this! | ||
| Aquarian | | ... | 24-11-2012 @ 03:05 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | drew said:do you remember what your first cycle weightss were out of interest? Based on my logs from Feb/Mar 2011: Squats: 187.5x5, 200x5, 212.5x4 (currently 200x5, 210x5, 220x4,1) 200x3, 212.5x3, 225x2 (currently 210x3, 220x3, 230x3) max around 240 (currently 250 done as a 95% effort after 200x5, 220x3) Bench: 142.5x5, 152x5, 161.5x3 (currently 135x5, 145x5, 155x5 - slightly down but a pec and elbow strain earlier this year are largely to blame) 152x3, 161.5x3, 171x2 (currently 145x3, 155x3, 165x3) Max was 190 done after 167.5x4 now have done 183 on 95% effort after 135x5 and 155x3. Deadlift: 222.5x5, 240x5(straps), 255x3(currently 235x5, 250x5, 265x5 all strapless) 240x3, 255x3(with straps), 270x2 (currently 255x3, 270x3, 285x3 all strapless) Single max at that time was around 280 with straps done with virtually no volume beforehand - now a hair under 300 strapless done after 235x5 and 270x3 Strict Overhead Press: 96x5, 102.5x5, 108.5x4 (currently 90x5, 100x5, 110x5ish!) 102x3, 108.5x3, 115x2 (currently 100x3, 110x3, 120x3ish!) Max was 127.5 done after 110x4 now about the same after 90x5 and 110x3 Close Grip Bench: 136x5, 145x5, 154x4( (currently 130x5, 140x5, 150x5) 145x3, 154x3, 163x2 (currently 140x3, 150x3, 160x3ish!) Max was 181 done after 157.5x4 now around 175 after 135x5 and 155x3 Although it looks like some of the lifts - specifically the benching has gone backwards this is largely due to injuries (pec strain and elbow strain this year as well as a lingering bicep tendon injury). The lack of progress in the other lifts also due to injury (groin strains this year), a lot of illnesses last year (bad food poisoning and flu) and a helluva lot of female related stress! Considering all that, my age (41 almost 42), natural lifter and getting by on around 5-6 hours of sleep a night - the increase in squatting and deadlift poundages is pretty good - also this is probably a reason why the benching has suffered a bit - since I'm doing both lifts in the same week and also doing heavy partial dl's, beltless high bar squats and push presses. I'm pretty sure if I can stay injury free and reasonably stress free I'll set some pretty good p.b's next year. | ||
| drew | | ... | 24-11-2012 @ 04:32 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | cool, well done, all the best with next year | ||
| Aquarian | | ... | 24-11-2012 @ 13:44 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | drew said:cool, well done, all the best with next year Thanks, same to you! | ||
| paddymc1986 | | ... | 24-11-2012 @ 15:39 |
 dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | some strong lifting in here mate | ||
| Aquarian | | ... | 24-11-2012 @ 16:39 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | paddymc1986 said:some strong lifting in here mate Thanks mate - your lifts are pretty damn phenomenal! A 190 push press and 152.5 strict press is almost in Klokov territory! Great squatting and deads too - looks like we both wear the same type of shoes - Strength Shop Lions? | ||
| Aquarian | | Bench and Strict Overhead 3x3 | 25-11-2012 @ 21:58 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Hate Sunday workouts - in 3 hours earlier and still half asleep! Had a scare yesterday with some pain under my left arm - similar to when I had a pec strain this summer - I think it was due to that 320kg pdl grind. Anyway turned out to be nothing! (1) Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 - a little slow but thankfully no pain Working sets - 145x3 (ok), 155x3 (surprisingly ok). At this point I wasn't sure if I should go for all 3 reps on 165 since I was the only person left in the gym (not uncommon on the weekends) and although the bench has safety catches I can never find the right position for them since I bench close to the racks and they have a slope on them. Too high and I end up hitting the slope; too low and they're pretty useless. Once again I think the value of filming is not wanting to make a fool of myself made me push harder - just as well (skip to 2.08 for the lift - took me even longer than usual to get the setup right): Background music was almost prescient! Need to figure out why I always end up leaning to the right - I know the left side locks faster but why? (2) Strict Overhead Press Warmups - 20x10, 40x10, 60x6, 80x3 - again all a bit slow knackered from that bench! Working Sets (belt and w wraps on) - 100x3 (ok), 110x3 (not too bad) 120x2 - tough and almost tweaked a bicep again. Think I should've kept the sleeves down as I started to cramp a bit. Was hoping not to grind again to save the cns some grief for the next workout (dl max). Not quite... Ouch - but I've become quite good at grinding then rest then one more (after about 2 mins rest): Pretty good workout despite the grinding! Pec was fine too. Just hope the cns has recovered for the next workout for the 300kg dl attempt! | ||
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