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Aquarian's 531 odyssey

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AquarianIconThu OHP triples11-06-2015 @ 22:25 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep great last 2 days - heat making it hard to fall asleep and stay asleep!

Have to admit I was in 2 minds whether or not to bench. I may well have done so if not for someone using it when I started.

OHP (narrow grip)

Warmups

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

Working Sets

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

120x3 - first 2 were ok, 3rd one went a bit horizontal but easily straightened out.

130x1 - comfortable but too slow to attempt a 2nd.

130x0 - Shoulders knackered.

100x6 - did 5 without resting or breathing, 6th after taking another breath. Should have breathed at the top rather than holding it in and would've gotten close to 10.

Shrugs(wide)

20x10,60x10,100x10(straps on, right forearm sore!),140x10,180x10,220x10,240x5 - got a bit more than usual due to not benching first.

External Rotations

10 reps each with 40,60,80,100,120 and 140.

Teeny bit disappointed didn't get 2 with 130 on the ohp but on a warm day with poor sleep was a good effort. Glad I had the strength and luck not to bench today. Pec should be fine after 12 days or so - it's not nearly as bad as last time and warm weather should help heal it faster.

Next up LBBS triples - hopefully at least 230x3 and maybe 240 for a couple and then sumo dl 255x1x10.
AquarianIconSat LBBS Triples / Sumo 1x1013-06-2015 @ 22:44 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept pretty well last night thankfully a lot cooler today but still quite humid.

LBBS

Warmups

60x6,100x4,140x3,180x2 - bit of pain in the right knee on the first set but otherwise ok, did fewer reps on the first 2 sets than usual.

Working Sets

200x3 - good.

210x3(belt) - ok, lost some blubber on the belly so was able to tighten the belt another notch.

220x3 - good.

230x3 - last rep stalled slightly 2/3 of the way up but never in doubt.

240x1 - Very fast off the bottom but stalled a bit 2/3 of the way up. Had 2 in me but decided not to go for a 2nd to leave a bit in the tank for the deads.

Good squats, knee was fine and calf is pretty much 100%.

Sumo DL

Warmups

70x6,100x4,140x3,180x2,220x1,240x1(belt, chalk) - sharp pain in the right knee on the 2nd set. Managed to overcome it by focusing on pushing the knees out hard. 240 felt a bit slow.

Working Sets

250x1x10 - I had planned on doing 255 today but decided to go for 250 and get 10 singles in under 10 mins which I managed easily. Grip was strong without the wrist wraps.

Very pleased with the deads and squats were good too. Next up wide grip ohp will probably aim for 120x3 and 130x1 like last time. I won't bench again till at least Friday even though the pec feels a lot better today.
AquarianIconMon OHP Triples15-06-2015 @ 22:05 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept well last 2 days.

Probably could have benched today - pec felt fine even when squeezing it hard but another 4 days off won't hurt.

OHP (Wide grip)

Warmups

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

Working Sets

90x3,100x3 - both good.

110x3 - bit slow but ok.

120x2.5 - both reps were quite tough. Bit disappointed I didn't get 3.

130x1 - a grinder but straightened out and held it fine at the top.

100x7 - did 6 without breathing then a 7th after taking another breath. I reckon I can do 10 eventually!

Bent Over Rows (supinated)

20x10,40x10,60x6,80x6,100x6,120x5(straps) - all good.

External Rotations

10 reps each with 40,60,80,100,120,140 and no problems!

Pretty good session but looking forward to benching again soon, hopefully Friday. Next up conv dl 265x1x8 and HBBS hopefully 230x2 and 240x1 or 2.
AquarianIconWed DL 1x8 / HBBS doubles17-06-2015 @ 23:11 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok despite the heat. Pretty damn warm in the gym - one thing I hate about deadlifting in warm weather is the need to wear full leggings to avoid cutting the shins and knees open.

DL

Warmups

70x6,120x4,170x3,220x1,240x1(belt/chalk) - Abbreviated warmups partly down to the heat and being too lazy adding 15's,10's and 5's! 120's with double overhand were s**t and right forearm was really sore! 240 felt heavy.

Working Sets

265x1x8 - dire! Did first 3 reps strapless, missed lockout on the 4th, 5th with straps, 6th without and then the next 3 with straps. Took almost 20 mins too which is piss poor. Grip was weak - maybe could have tried reversing it but right forearm usually aches pronating on conv dl - but I think main issue was hips and quads were weak making the lockout really slow, even with the straps on and taking extra time between reps. Heat was an issue but not the main issue I think as it didn't affect the squats at all. In hindsight should've gone for 260 or less.

Long break after this felt exhausted from the deads, racks were busy and just needed to cool down.

HBBS

Warmups

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

Working Sets

200x2 - ok

210x2(belt) - ok

220x2 - ok

230x2 - good

240x1 - bit of a grind but held it together.

Squats just about redeemed the session. Only good thing about the deads was I didn't rip my hands open as I usually do when lockout is weak.

Next up will try benching after 12 days off fairly light and then ohp want to try and get 130x2 this time.
AquarianIconFri BP / OHP Doubles20-06-2015 @ 01:07 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept pretty well last 2 days. Walked just over 2 hours yesterday and felt fine afterwards!

First bench session in 12 days...

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - straight away felt a bit in the left pec but it never got worse and actually felt better as the warmups went on.

Working Sets

140x2,150x2,160x2,170x2,180x2 - so much for going light Grin Pec felt fine and although some of the sets were a bit loose in terms of the groove lowering the weight had no problems locking any of the reps out.

OHP (Narrow)

Warmups

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

Working Sets

100x2,110x2,120x2,130x1,130x1,100x7 - On the 130 first set was fine but legs felt tired after doing it so didn't think I had another in me. Did the 2nd 1min later and was much more of a grind. Last set was pretty easy till the last rep - did 6 without breathing, the 7th had to breath and almost dropped it on the way down!

After a ridiculously long break...

Shrugs (narrow)

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

External Rotations

10 reps each with 40,60,80,100,120,140 and 5 with 160 - all ok.

Hopefully pec will be ok in 4 days to do the close grip bench. Had no issues once I had warmed up but it could flare up again so this may be a short-lived comeback on the bench. OHP is going well and hopefully will go for and get 140 next week.

Next up dreaded Sun workout! LBBS doubles up to 240 and a single with 250 hopefully. Then Sumo deads 260x1x8 with no grip issues!
DeanW92Icon...21-06-2015 @ 14:44 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
How do you do the external rotations? Db, cables? Weights seem extremely high for this exercise
AquarianIcon...21-06-2015 @ 23:25 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Post Edited: 23.06.2015 @ 23:33 PM by Aquarian
DeanW92 said:How do you do the external rotations? Db, cables? Weights seem extremely high for this exercise


We've got a Nautilus machine which does both External and Internal Rotations, one arm at a time. It's got a height adjustable chair which swivels around 180 degrees so you can work each arm. Your elbow goes into a pad and you hold onto a hand grip.

Weights are in pounds I think and it goes up to 380 + another 2-18 pounds micro adjustment. I used to go much heavier - 280 or so - till I realised I was doing more of a front raise than an external rotation. So now I go much lighter and pause at the top and the bottom and focus on lifting slowly without using momentum.

Probably one of the best machines I've ever used and I'm sure it's a major reason why my shoulders have never been healthier despite all the benching and overhead pressing I do.
AquarianIconSun LBBS Doubles / Sumo 1x821-06-2015 @ 23:37 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept very poorly not sure why. It was pretty humid but I think there was some other reason. Felt dire when I got up but a hot and cold shower later just about got me going.

LBBS

Warmups

20x10,60x6,100x4,140x3,180x2 - all ok.

Working Sets

200x2 - ok

210x2(belt) - after a long toilet break! Easy.

220x2 - ok

230x2 - messed up the first rep by coming down too straight but 2nd was fine.

240x2 - both ok but feeling pretty tired now.

250x1 - hard but not that bad. Could have done 2 just about but in no mood for it!

Very pleased with that even with a good night's sleep would have been happy with that. Afterwards thought I could and should've done 2 with 250 but always easy to think that afterwards!

Sumo DL

Warmups

70x6,100x4,140x3,180x2,220x1,240x1(belt) - all quite easy.

Working Sets

260x1x8 - 1st 4 reps strapless, next 4 with straps, took around 11 mins in all. Could have done 1 or 2 more without the straps but weight was moving quite slowly and my fingers were starting to lose skin! Reasonably happy with this - maybe lack of sleep caught up with me here.

Under the circumstances a pretty good session. Hopefully will sleep well tonight - I need it!

Next up if the pec feels fine cgbp probably up to 180x1 or maybe attempt 2 and ohp wide 130 for 1 or 2.
AquarianIconTue CGBP Doubles / Wide OHP Doubles23-06-2015 @ 23:43 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept fine last 2 days thankfully!

CGBP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - pec was a bit twingy but not too bad.

Working Sets

140x2,150x2,160x2,170x2,180x1 - Not too bad, 180 was a bit slow locking out but first time in 16 days I had done a close grip bench so was to be expected.

OHP (Wide)

Warmups

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

Working Sets

100x2,110x2,120x2,130x1,100x8 - 130 was a bit grindy so didn't bother doing a 2nd rep. 100 drop set was pretty good, did first 7 reps without breathing or pausing and 8th wasn't too bad either. Only issue is a bit of a twinge in the back of the right shoulder which I felt a bit on the first couple of sets.

Bent Over Rows (pronated)

20x10,40x10,60x6,80x6,100x6,120x3,120x4(straps) - both forearms a bit sore doing these - I think from the pressing fatigue was kicking in.

External Rotations

50x10,70x10,90x10,100x10,120x10,140x10 - first 3 sets didn't realise someone had set the microloader to 10! No wonder they felt a bit odd!

Not too bad a session - pec a bit sore so I'll have to see how it goes but will probably bench another week or so and max out before thinking of taking another break from it.

Next up DL 270ishx1x6 and HBBS max - may go for 250 on this.
matthewvcIcon...24-06-2015 @ 10:14 
Avatar
‘downsizing’
Member 5704, 3219 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
do you have any desire to compete? you'd be very competitive in masters 1 at 110kg with those lifts.
AquarianIcon...24-06-2015 @ 14:10 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
matthewvc said:do you have any desire to compete? you'd be very competitive in masters 1 at 110kg with those lifts.


Thanks!

I get asked this a lot but the answer is not really. I love training and pushing myself hard but competing with others has never really interested me. My motivation to train has very rarely dropped even slightly over almost 30 years and I can't see that changing- even though injuries and ageing take their toll.

So the goal is to stay healthy, strong and milk it for as long as possible - and learn a few new tricks along the way Happy
AquarianIconThu Conv DL 1x6 / HBBS Max25-06-2015 @ 23:30 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok even though I woke up after 3 hours sleep managed to get a few hours more afterwards.

DL

Warmups

70x8,100x6,140x3,180x2,220x1,240x1,260x1 - mostly ok I switched grip around a few times and it felt fine both ways. I probably should've gone 250 after 220 and left it there. 260 felt fine though.

Working Sets

270x1x6.5 - first 3 were fine, 4th one totally lost the plot and legs straightened out almost straight away. Took a little rest and then pulled the 5th one without straps. 6th and 7th did with the straps. Took a rather geriatric 15 mins or so to do.

I think if I stick with this program I need to cut the weight back by 5-10kg or I'm struggling in the warmer weather to get the reps in even close to what I should be aiming for.

HBBS

Warmups

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

Working Sets

210x3(belt) - ok.

230x2 - both were quite tough I stayed pretty upright and avoided the temptation to do them low bar-ish!

240x1 - ok, could've done 245 but confidence was knocked a bit with the last set and I didn't think I was capable of 250 today.

Not too bad considering the heat and slight loss of sleep.

Next up if the pec improves I'll go for a max on the bench between 190 and 195 and then go for 137.5 or 140 on the ohp.
AquarianIconSat BP Max / OHP Max27-06-2015 @ 22:06 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok. Did a lot of walking yesterday in the heat and I think it took a bit out of me today. Was over a kg lighter in bw than usual.

BP

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - not bad but not authoritative either. Pec was middling sometimes fine and sometimes a bit niggly. Seemed better when I squeezed the shoulders hard together but it's not something I usually do with the heavier weights so it felt a bit odd.

Working Sets

145x3 - ok

170x2 - slow but not too bad

195x0 - about half way up and then nothing. Felt really heavy on unracking it. I think I would've struggled with 190 today.

OHP (narrow)

Warmups

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

Working Sets

100x3 - good.

120x2 - bit slow.

135x0 - got it above the head and then nothing, legs were weak.

130x0 - not much better, drifted in front too.

100x6 - paused a few seconds on the shoulders after every rep. Did 5 continuously without breathing. Not too bad under the circumstances.

Shrugs (wide grip)

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

External Rotations

10 each with 40,60,80,100 and 120.

Well pretty dire! Yesterdays exertions took their toll. Didn't judge my strength too well but TBH I've had tougher warmups and nailed the maxes easily. Only positive was pec wasn't too bad and I'll try and keep the shoulders tighter next time to reduce the strain on the pec.

Next up LBBS max - luckily Mon's forecast is not too warm (unlike the rest of the week) and the squats have been going quite well so I'll aim for at least 255 with an outside chance of 260! And a few reps with 270 on the Sumo DL would be nice too!
AquarianIconMon LBBS 'Max' / Sumo 1x629-06-2015 @ 22:15 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept quite well last 2 days. Probably should've walked less yesterday or hydrated a lot more both yesterday and today. Wasn't that warm but legs definitely felt weak.

LBBS

Warmups

20x10,60x6,100x4,140x3,180x2,200x1 - ok, not great and 200 was really slow half way up - a good sign the legs were struggling.

Working Sets

215x3 - not bad

235x2 - horrible! First one went too far forward and 2nd one over-corrected too much and almost front squatted it up!

Stopped there no hope of hitting 250 today.

Sumo DL

After over an hour of waiting for the floor to free up!

Warmups

70x6,100x4,140x3,180x2,220x1,250x1(belt+chalk) - all pretty good.

Working Sets

270x1x6 - first two strapless, next 4 with straps. Took around 8 mins not too bad but pretty knackered afterwards.

Maybe I should take a cold bath after walking next time! Heat and squats do not like each other! Next few weeks should be fun...

Anyway next up - just going to ohp, no benching as pec is sore today and I'm going to take maybe 3 weeks off this time and start off slowly. I think I need to change my tech and or programming too to avoid this recurring so may experiment with a wider grip, pulling the shoulders together more and getting a lift-off!

I'll aim for 135 plus on the wide grip ohp but it needs a lot of leg strength so it remains to be seen if I have it in 2 days time.
AquarianIconWed OHP Wide Max01-07-2015 @ 22:19 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept ok, walked a bit less yesterday to conserve leg strength.

So the hottest July since records began...which is probably why the gym was practically empty and hence pretty cool!

OHP (Wide grip)

Warmups

20x10,40x6,60x3,80x2 - fine speed wise but a bit painful on the right rear delt when lowering the weight to the shoulder. No pain pressing up.

Working Sets

100x3,120x2,130x1,135x1 - a bit annoyed cause I could've done 140 if I had gone for it right after 120. 120 was a bit slow so in light of what happened last time I pressed I went conservative and blew 130 away. 135 was a lot harder but could have probably done 140 in its place. Still if the shoulder holds up and I don't bench for a few weeks I'm sure I will get it by the end of the month. Leg strength was good despite the heat.

Bent Over Rows (Supinated)

20x10,40x10,60x6,80x6,100x6,120x4,120x4(straps) - pretty good.

External Rotations

10 reps each with 40,60,80,100,120 and 140 - some pain initially in the right shoulder but it cleared up after a few sets.

Pretty good effort today. Will avoid benching for a few weeks to let the pec recover so hopefully no shoulder issues on the overheads. I think it's been caused by too many reps on the wide grip overhead - narrow grip overhead seems ok so far.

Next up DL/HBBS. I'm going to go back to a more conventional program on the dl's - with the heat it's tough to get a lot of singles in a short space of time unless I really drop the weight. So I may go back to a 531 style on all my lifts - even the bench because I think the pec strains have been caused by too much volume and frequency with the heavier weights.

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