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Aquarian's 531 odyssey

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AquarianIcon...15-05-2015 @ 14:48 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
rob0210 said:Be interesting to see what happens with the deadlift. I go for 6-10 singles in 3 week waves, keeping the rest pretty short


Yeah that's my plan. I'll probably start light with around 250 or so for the first week and take it from there.
rob0210Icon...15-05-2015 @ 15:04 
Member 1723, 821 posts
SQ 280, BP 200, DL 330
810.0 kgs @ 110kgs UnEq
Aquarian said:
Yeah that's my plan. I'll probably start light with around 250 or so for the first week and take it from there.


Sounds good. Just keep the emphasis on technique and bar speed, and let that dictate the weight.
AquarianIconSat DL and HBBS16-05-2015 @ 23:04 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Post Edited: 20.05.2015 @ 23:29 PM by Aquarian
Sleep was ok last 2 days.

DL

Warmups

60x10,100x6,140x3,180x2,220x1 - felt a bit stiff on most of these. 220 was a struggle grip wise (no chalk). Experimented with a wider grip but as my grip was a bit weak I decided to stick with my regular grip. Changed the foot stance to slightly narrower and turned out more to help more with the lockout and with the belt tightness and position later on.

240x1 - ok.

Working Sets

250x1x10 - Approx every min. No problems at all, only on the last rep did it seem slightly slower but still locked out easily. Felt like cardio! No wonder you're losing weight doing this Rob Grin

270x1 - After 10 mins rest or so. Probably shouldn't have gone for this as it felt really heavy.

Interesting and very enjoyable. Only 10 mins to do all my sets rather than almost an hour to do 5x3. Much easier on the grip too and all the reps were done with near perfect tech and speed was good.

So next week I could either go for 10 reps again with 255 or 260 or maybe aim for 6 reps instead and then 4 the week after and then go for a max single?

Either way I like it - may just be the novelty of doing something new but I think it has real potential. Thanks Rob!

HBBS

Nothing more evil than squatting after deads! I was a bit light headed too after all that cardio!

Warmups

20x10,60x6,100x4,140x3,180x2 - ok, good speed and no knee or groin pain which I was a bit concerned about over the last few days.

Working Sets

200x3 - pretty horrible, went rock bottom on each rep and came up hips first each time!

210x3(belt) - what a difference a belt makes. Much better!

220x3 - 2nd rep almost got stuck but 3rd was fine. Got really bad cramps in both forearms and biceps gripping the bar too hard!

230x1 - unrack was so heavy I went a bit wider. Rep was hard but not ball breaking and could've done another if my life depended on it. As it didn't I didn't!

Really good session - sometimes after a good max week I feel pretty jaded restarting but not today. Hopefully I can keep this up.

Next up BP and OHP triples. On the bench I will go for 3 with 180 - I'm sure I won't get the 3rd but it will be a good marker to see how close I get. On ohp I should just about get 120x3.
AquarianIconMon BP / OHP Triples18-05-2015 @ 23:39 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep great last night but I did the night before. Walked for almost 3 hours yesterday - not particularly fast or far but still!

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all ok, used the new Eleiko bar again.

Working Sets

140x3,150x3,160x3,170x3 - all ok.

180x2 - 1st rep was fast but 2nd slowed down a lot but comfortably locked out. Didn't go for third.

Pretty good effort - first time to get 180x2 after doing triples. Felt pretty knackered afterwards.

OHP (narrow)

Warmups

20x10,40x6,60x3,80x2 - all ok.

Woking Sets

90x3,100x3,110x3 - all good.

120x2.5 - 3rd rep possibly waited a bit too long before pressing and ran out of breath.

Again good effort to get more than 2 with 120 on the triples day.

Shrugs (narrow)

20x10,60x10,100x10,140x5,140x5(straps),180x10,220x8 - all good.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

Good session happy with the results - reasonable progress from the last time I did this workout.

Next up LBBS - aiming for 230x3 and Sumo DL - I may just try that 250 for 10 singles in 10 minutes on this too.
AquarianIconWed LBBS Triples / Sumo DL20-05-2015 @ 23:29 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept reasonably well the last 2 days.

Got a tech tip from Yano and decided to try it out - pull the hips back before descending and then drop pretty much straight down almost high bar style. Eyes were down, head was neutral, upper back tight. Felt really smooth and natural for me.

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - all good, very fast down and up.

Working Sets

200x3 - easy.

210x3(belt) - easy! Was very tempted to do this beltless!

220x3 - easy.

230x3 - easy.

Could have done a few with 240 I reckon. New tech worked exceptionally well - haven't felt this confident squatting since I was doing 260 plus beltless a few years ago. Thanks Yano! You apparently can teach an old dog new tricks Happy

SUMO DL

Used the thin Eleiko 25kg plates rather than the 20s for once.

Warmups

60x6,100x4,140x3,180x2,220x1 - all fast and easy.

240x1(belt and chalk) - fine.

Working Sets

250x1x10 (approx 1 every min) - ok, bit slower than the conv one I did 4 days ago but Sumo is generally like that. I cut my left middle finger above the nail again - trimmed the nail too short again - on one of the earlier reps. Also strained the right forearm on the 2nd rep - was slightly bent when I picked the bar up and when I was locking out straightened it and heard a loud crick in it! It's pretty sore at the moment but I don't think it's serious. Managed to do my full crushing grip workout afterwards and there was no pain. Biceps were pretty pumped afterwards which is probably not a good thing. I was alternating my grip every couple of reps. A few reps probably drifted a bit too far in front and that may have caused the bicep pumps!

270x1 - surprisingly smooth.

Enjoyed that even though I had a few adventures along the way!

Squats were awesome I hope I've finally found a tech that works now so I can attack the descent with confidence rather than doing it tentatively and hoping for the best.

Next up cgbp and wide grip ohp triples. I may go for 180x2 on the former and 120x2 on the latter. Hopefully forearm won't be a major issue.
AquarianIconFri CGBP / Wide OHP triples22-05-2015 @ 23:55 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep great last night probably due to the humidity. Forearm was really sore yesterday both extending and compressing it. Today it was better and I had a feeling it would be ok after a bit of stretching and the light warmups.

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - speed was good. Had pain at the bottom of the rep but nothing major.

Working Sets

140x3,150x3,160x3 - all good.

170x3 - pb I think for triples. Fairly easy lockout on the 3rd rep.

180x1.98 - missed lockout on the 2nd rep by an 1 inch or so. First rep was really fast.

No problems with the forearm so far and really good strength and speed.

OHP (wide grip)

warmups

20x10,40x6,60x3,80x2 - all good, no forearm pain.

Working Sets

90x3,100x3,110x3 - all good.

120x2 - 2nd rep had to lean back a bit more but comfortable lockout.

Excellent overhead to double 120 after the triples.

Bent Over Rows (pronated)

20x10,40x10,60x6,80x6,100x6,120x4,120x4(straps) - some forearm pain but it was on both forearms so nothing out of the ordinary. Otherwise good stuff.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

Great session despite the poor sleep and sore forearm. Feels much better now having also done the grip work. Hopefully won't be an issue on the deads on Sun - otherwise may need to switch the grip around.

Next up deads - 8 singles with 260 hopefully and then HBBS will try and do 230x2 or more.
AquarianIconSun DL / HBBS Triples24-05-2015 @ 20:53 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Ye olde Sun workout comes around far too frequently (every 2 weeks!). Struggled to fall asleep last night but got just about enough sleep eventually despite waking up a few times.

DL

Warmups

60x10,100x6,140x3,180x2,220x1 - all fine. Forearm was sore but only if didn't straighten it completely before pulling - which was a good reminder to do so as I sometimes get a bit sloppy here.

240x1(belt + chalk) - fine.

260x1x8 - approx 1 every min. Generally good and fast, just a bit slow locking out the last one but surprised how well it went especially on a Sunday.

275x1 - quite a slow lockout and grip was a bit marginal but managed to lock it out fully.

Pretty good effort and forearm wasn't an issue either although it's still pretty sore.

HBBS

Warmups

20x10,60x6,100x4,140x3,180x2 - all good and fast.

Working Sets

200x2 - easy.

210x2(belt) - easy.

220x2 - easy.

230x2 - easy - not much else to say could've done a few more reps with 230 or gone to 240 for a couple even.

Excellent squatting tech is really good and descent is fast and ascent is smooth and vertical.

Great session. Next up BP and OHP. Will try and get 182.5x2 on the former and maybe a couple with 130 on the latter.
AquarianIconTue BP / OHP Doubles27-05-2015 @ 00:08 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept pretty well last 2 days. Had a pretty bad headache following the last session which lasted well into yesterday until I was out walking. I've had this a few times recently - could be caused by the rapid singles on the deadlift elevating bp for longer. I don't think it's too serious but I'll see how it goes.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - all good.

Working Sets

142.5x2,152.5x2,162.5x2,172.5x2 - all good, left wrist wrap flew off on the 152.5 set but made no difference at all!

182.5x2 - easy and smooth.

Didn't expect the last one to be that easy - last time didn't even go for the 2nd rep!

OHP (narrow)

Bit of a wait for a free rack.

Warmups

20x10,40x6,60x3,80x2 - all good.

Working Sets

100x2,110x2,120x2 - all good.

130x1 - tough, had to lean back a lot but managed to straighten up at the end. Think I took this a bit too lightly after the previous sets and even un-racking this weight felt quite light so maybe didn't focus as much.

Shrugs (wide)

20x10,60x10,100x10,140x5,140x5(straps),180x10,220x8 - forearm was painful doing these until I strapped up. I'll probably need to strap up at 140 straight away next time.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

Both bench and overhead still going really well - I think I can get 200/135 next week.

Next up LBBS / Sumo - aiming for 240x2 on the former and 260x1x8 on the latter.
AquarianIconThu LBBS Doubles / Sumo 8x129-05-2015 @ 00:32 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept well last 2 days.

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - all good.

Working Sets

200x2,210x2(belt),220x2,230x2,240x2 - all fine and very fast. New tech working well.

Sumo DL

Long break - maybe an hour or so. Floor was busy and so was I chatting away!

Warmups

60x6,100x4,140x3,180x2,220x1,240x1(belt + chalk) - Straight away felt the right forearm. Tried supinating the right arm on 180 and it felt much worse than pronating it. Got the straps ready just in case.

Working Sets

260x1x8 - only the last rep was slightly tough. Unfortunately someone was doing their lunges behind me and there was no way of deadlifting at the same time so at least half the sets ended up taking well over a minute - I think in total it took around 12-13 mins rather than 8-9 that I was aiming for. Good news is that the forearm held up ok pronating it.

270x1 - probably a set too far done after a long break maybe 15-20 mins. Very slow and only just locked out.

Very good session - exhausting but good.

Next up cgbp and wide grip ohp doubles - will try and get 180x2 on the first and either 125x2 or 130x1 on the second.
AquarianIconSat CGBP / OHP Doubles30-05-2015 @ 23:44 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok last 2 days. Was very sore yesterday in the lower back and hips - walking was not fun nor was bending down! Today felt better but still sore in the back - although bizarrely the pain had gone from the left side to the right side!

CGBP

Warmups

20x10,40x10,60x6,80x4,100x3,120x2 - all good.

Working Sets

140x2,150x2,160x2,170x2 - all good.

180x1.99 - couldn't have gotten much closer without locking out the 2nd! Left side was fully locked out but right one hit the catch right near the top and that was that! A bit disappointed but considering how sore I was a pretty good effort. Hopefully in 2 weeks will finally get it.

OHP (wide)

Bit of a rest for a free rack!

Warmups

20x10,40x6,60x3,80x2 - all easy.

Working Sets

100x2,110x2,120x2 - all good.

130x1 - real struggle, stalled a couple of times and had to work hard to lock out.

Pretty good strength to get this after all the benching and should be good for a bit more next week.

Bent Over Rows (supinated)

20x10,40x10,60x6,80x6,100x6,120x4 - all good, right forearm was fine no pain.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

Decent session hope the back has recovered by monday. If it has then the plan is to DL 270x1x6 and HBBS 245.
AquarianIconMon DL / HBBS MAX01-06-2015 @ 23:14 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept well last 2 days. Right hip was still very sore when bending over, even today. To add to that my neck decided it would rather not turn right either! So perfect timing for deads and squats then!

DL

Warmups

60x10,100x6,140x3,180x2,220x1,250x1(belt + chalk) - other than the first set didn't feel too great. Right forearm started to ache with 100 double overhand but was better when I supinated it. 250 felt pretty slow. Hip was fine though.

Working Sets

270x1x6 - went better than I thought. Lockouts were pretty slow from around sets 4-6 but grip held up. Only real issue was I was taking around 1.5 mins per set rather than 1 but I'll try and improve that next time.

I decided not to go for a heavier set because I would've had to use straps and also wanted to keep a bit in the tank for the squats.

HBBS

Warmups

20x10,60x6,100x4,140x3,180x2 - all good, no problems with the hip.

Working Sets

205x3 - good.

225x2(belt) - speed was good but annoyingly my right calf started playing up.

245x1 - right on the limit! As the calf was on my mind I came down much slower and almost got stuck near the bottom and somehow managed to come up without decapitating myself! Not fun...

Well luckily the calf held up although it was a bit tight walking after that. I'll need to watch it - it's not in the same spot as last time (more to the outside rather than the inside) but the symptoms are pretty similar. I think possibly either walking too much and too fast may have caused this to flare up and then descending fast on the squat is aggravating it a bit. I'll massage and ice it and hopefully it won't be an issue on the LBBS in 4 days.

Next up BP/OHP max - 200 attempt on the former and 135 on the latter.
AquarianIconWed BP / OHP MAX03-06-2015 @ 23:06 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep well after the last workout. Slept ok yesterday. Left pec seemed more sore than usual both yesterday and today. Right calf was sore yesterday walking but managed to walk as far as usual and roughly the same speed.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - straight away felt the left pec on the 20! It didn't get much worse but I knew my chance to go for 200 had gone!

Working Sets

150x3 - good despite misgrooving and touching too high on the chest.

175x2 - ok but not authoritative and pec felt worse.

190x1 - pretty comfortable although unrack was tough. Might have gotten 195 but not worth the risk.

Unfortunate timing for the injury - possibly caused by the lack of sleep but probably just pushing it a bit too much recently and losing form a bit. First time in months though I've had any soreness there so it literally came from nowhere. I think maybe the last cgbp workout on the last set I did it too fast and lost my form a little and that may have caused the strain. I'm due to cgbp Sunday which I may or may not do. Hopefully worst case scenario is a few weeks off benching. After that I may need to consider reducing the volume as I'm lifting almost as much on the cgbp as the regular bench and maybe 4 days off isn't enough time to recover from the heavier sets. At least it's warmer now so should recover faster.

OHP (narrow)

Warmups

20x10,40x6,60x3,80x2 - all fine.

Working Sets

95x3 - good.

115x2 - a little slow and felt really fatigued afterwards and legs felt sore.

135x1 - tough grind, had to lean back a ton and only just managed to straighten out at the end. Equals my pb so a good effort on a poor day.

Shrugs (narrow)

20x10,60x10,100x10,140x6,140x4(straps),180x10,220x8 - ok, right forearm still sore doing this without the straps.

External Rotation

40x10,60x10,80x10,100x10,120x10,140x10 - all good.

So, disappointing to get injured again but no time to feel sorry for myself. Had a good long run and will just need to regroup for another run in a few months time.

Next up LBBS and SUMO. No idea what I can do with this calf so I'll just go conservative and will probably need to descend fairly slowly. If it feels ok I may go for 255 otherwise 240ish. Sumo I'll see how I feel - right hip is a bit sore - but if it feels better I'll aim for 270 for 6 singles.
AquarianIconFri LBBS MAX / Sumo DL 6x105-06-2015 @ 23:51 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok last 2 days.

Lovely day...for sitting in the park and sipping a cold one! Not so much for maxing on the squat! I was drenched even before I started!

LBBS

Warmups

20x10,60x10,100x6,140x3,180x2 - had a bit of pain in the right hip on the first set so went narrower until 140 then went wider again. On the 2nd rep with 180 either came down too fast or went forward too much and felt it in the right calf.

Working Sets

215x3(belt) - ok.

235x2 - 1st rep was easy, 2nd went forward too much and had to gm out of the hole.

252.5x1 - dithered between going for this, 250 or 255. Came up very fast till about half way up and then for some reason went forward and struggled to straighten out. Probably took the right weight!

Took a long rest after that to recover, cool down and find a free platform.

Sumo DL

Warmups

70x6,100x4,140x3,180x2,220x1 - all very fast, still unable to supinate the right hand due to forearm pain.

250x1(belt,chalk) - ok.

270x1x6 - first 3 strapless, next 3 with straps. On the 5th one sliced off a calluse so had to tape it up and then do the 6th - spent around 2-3 mins on this. Took around 10 mins in all which considering the heat wasn't too bad.

Decent session - was expecting the worst with my calf, hip and forearm issues but everything was fine - maybe the heat helped there.

Next up - unless by some miracle my pec is fine by Sunday I'll probably only do the wide grip overhead and go for 135 or so.
AquarianIconSun CGBP / OHP MAX07-06-2015 @ 22:09 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept pretty well last 2 days. I wasn't planning on benching today...honestly!

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - well speed was good. Not nearly as painful as I expected but there was still a twinge on the left side.

Working Sets

140x3,165x2,185x1 - all easy a bit annoyed I didn't go for 190 or more now!

OHP (wide grip)

Warmups

20x10,40x6,60x3,80x2 - all easy.

Working Sets

95x3,115x2,135x1! - 135 was technically a bit s**t as I had to lean back a lot to overcome inertia but straightened out quite easily in the end. I think 140 is now officially on!

Bent Over Rows(pronated)

20x10,40x10,60x6,80x6,100x6,120x5(straps) - ok usual sore biceps near the end!

External Rotations

40x10,60x10,80x10,100x10,120x10,140x10 - boring as usual but essential!

Well probably shouldn't have benched but kicked arse I have to say. Will I continue...no idea. I think rest is essential soon but I may inflict some more pain on myself in the short term. Still annoyed about not being able to go for 200 last week!

Anyway next up DL 10 singles. I may up the weight to 255. And then HBBS triples may go for 230.
AquarianIconTue DL 10x1 / HBBS triples10-06-2015 @ 00:56 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept decent last 2 days.

DL

Warmups

70x8,100x6,140x3,180x2,220x1,240x1(belt+chalk) - Ok till 220 where the grip was a bit weak. 240 felt really slow.

255x1x11.5 - first 3 were fine. 4th one totally lost the grip above the knees. 5th one used straps and then the next 6 did strapless without any problems. Ended up doing 11.5 to make up for the one I didn't lock out and the one with the straps. Interestingly enough didn't use my wrist wraps for the last 6 and my grip was fine or better than usual. Might have been on too tight and that is what caused the grip issue on the 4th rep. Took about 18 mins which is a bit slow but sharing the platform with 2 other people was partly to blame.

HBBS

For once got the rack almost as soon as I had finished the deadlifts! Have to admit I almost wished I had longer to rest!

Warmups

20x10,60x6,100x4,140x3,180x2 - all ok, bit of knee pain on the first set but nothing major.

Working Sets

200x3 - easy.

210x3(belt) - ok, bit of excessive forward lean.

220x3 - better

230x2 - first one was easy, 2nd one went too vertical and had to fight hard to keep my head from getting a close shave! Annoyed I should have had 3!

Good session and possibly found a solution to my grip / lockout issues - don't wear wrist wraps!!!

Next up - if I'm smart and strong ohp and no benching! I should be able to get 120x3 and maybe a couple with 130.

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