Aquarian's 531 odyssey
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| Aquarian |  | Fri DL 3x5 / HBBS 3x3 | 03-07-2015 @ 22:41 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok despite waking up after 3 hours - which has happened a few times recently - due to the heat I think. Luckily managed to fall asleep again without too much hassle. DL Warmups 70x8,100x6,140x3,180x2,220x1 - all ok. Working Sets 240x5 - grip went after the 4th rep so had to reset and pulled the 5th one easily. 250x5 - Put on the wrist wraps which helped a bit and managed 4 reps before resetting grip. 260x3,2 - waited a few minutes before doing the last 2 reps but no problems. Been ages since I've done sets of 5. Went pretty well both grip-wise and otherwise! Small nick on the left ring finger but not too bad. I think the wrist wraps helped here with the semi touch and go - the bar is lowered slowly to the floor and not fully reset but not bounced either before it's pulled again - because they help to keep the hand closed. When doing the singles per minute the wrist wraps probably hindered the grip as the circulation to the hands was cut off slightly and hence the hands became numbed. Here because I was taking the wraps off between sets it was fine. My theory anyway! HBBS Warmups 20x10,60x6,100x4,140x3,180x2 - all good. Working Sets 200x3 - possibly the easiest and smoothest beltless reps I've done with this weight in ages. Rock bottom, upright and narrow - almost felt like a weightlifter! 210x3(belt) - easy. 220x3 - third rep stalled a bit 2/3 of the way up but no danger of missing it. Thought about doing 230 for a couple but decided to leave something in the tank - most unlike me but I'm going to try and follow this philosophy a bit more in the future. Good session I'm going to go back to a 531 system on the deads and bench and may consider doing this on the low bar squats too. Next up ohp(narrow) - hopefully no issues with the shoulder - and will aim for 120x3 on the last set. | ||
| Aquarian | | Sun OHP(narrow) | 05-07-2015 @ 20:59 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Didn't sleep great and woke up with a sore left side of the head. Still a bit sore now hours later but I think it's probably just too much staring at the screen rather than a brain tumour! OHP (Narrow) Warmups 20x10,40x6,60x3,80x4 - all ok, right shoulder was more or less ok no real pain. Working Sets 90x3,100x3,110x3 - all ok. 120x2 - first 2 were a bit slow and lost my breath and couldn't get the 3rd much past the top of my head. 130x1 - a grind! Should've just done 120x2 again. 120x1 - didn't fancy grinding out the 2nd! 100x5 - paused each one at the bottom. Barbell Shrugs (narrow) 20x10,60x10,100x10,140x10(straps),180x10,220x6 - some forearm pain on the 100 but otherwise ok. External Rotations 10 each with 40,60,80,100,120. Tried to finish a bit early to get to the supermarket before it closed - and a wasted effort thanks to the District Line being fubar'red yet again! Not too bad for a Sunday! Next up LBBS - I'll probably try and do 3x5 with 200 to 220 and bring out my inner masochist - and some sumo triples with 240 to 260 hopefully. | ||
| Aquarian | | Tue LBBS 3x5 / Sumo DL 3x3 | 08-07-2015 @ 00:20 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept a bit s**t last night but well the night so didn't feel too bad. Headache was better today and pretty much gone now. LBBS Warmups 20x10,60x6,100x4,140x3,180x2 - all ok, bit of knee pain on the 100 and some groin pain in the right leg but both disappeared soon enough. Back was a bit stiff too but after sitting down for a few mins after the 180 it was fine too. Working Sets 200x5 - during and after doing this I was reminded why I ditched sets of 5 especially without the belt on! First 3 were ok, 4th was quite horizontal and the 5th was even more so. After the set I wanted to lie down and do nothing the rest of the day! Anyway after about 25 mins of feeling sorry for myself... 210x5(belt) - putting the belt on was a big relief. Pretty smooth throughout but after the 5th rep almost fell backwards re-racking it as my hams and hips were fried and my head was spinning! Another 20+ min rest followed... 220x4 - told myself I would be happy with 3 before starting. 4th one wasn't that bad but my head started to go into orbit and would have done the 5th one without knowing anything about it! So that was fun! Actually it was more a physical battle rather than a mental one which is usually the opposite when I'm squatting so hopefully in 3 weeks or so when I repeat this workout I should recover faster (providing it's not too hot or humid). Sumo DL After a long break! Warmups 70x6,100x4,140x3,180x2,220x1 - all good, managed to do the 140 and 220 with a supinated right grip without much pain so forearm seems to be better. Working Sets 240x3 - ok, 3rd was a bit forward but recovered fine. 250x3 - ok 260x2,1 - missed the 3rd rep completely as I went forward too much but got it on the 2nd attempt after reversing the grip and waiting a few mins. Pretty good sumo's grip and form were good and speed was fine. Reset after every rep too. I'm quite happy with that workout not having done sets of 5 in almost a year. Hopefully won't be too sore tomorrow! Next up - if I can get to the gym on Thurs (due to impending tube strike) - wide grip ohp - hopefully shoulder will be ok and will aim for 120x2 or 3 again. | ||
| Aquarian | | Thu OHP(Wide) triples | 09-07-2015 @ 23:59 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok. Walked about 25-30 mins to the train station which was a bit tiring but luckily didn't affect me much during the workout. OHP(Wide) Warmups 20x10,40x6,60x3,80x2 - speed was fine, moderately painful on the right rear delt when lowering the bar the last couple of inches to the shoulder. Working Sets 90x3,100x3,110x3 - all easy, paused each rep at the top and bottom. No pain in the shoulder from 90 onwards. 120x3 - first two were easy, third had to lean back more at the bottom but easily locked out. Think that's a rep pb with this weight on the wide grip. 130x0 - just above the head. 130x1 - horribly horizontal but just about managed to salvage it. 100x6 - had to release the breath on the 6th, waited a few seconds but 7th barely got above the head. Happy with that and I think I can get 140 on the wide grip easier than the narrow grip - even with the shoulder issue - being able to bring the bar all the way down to the shoulder with the wider grip is the key I think. Bent Over Rows(pronated) 20x10,40x10,60x6,80x6,100x6,120x4,120x5(straps) - very easy up to 100, first set with 120 was a bit disappointing but grip went and couldn't even rack the bar and had to dump it on the ground. External Rotations 10 reps each with 40,60,80,100,120,140 - had some pain on the first set in the right shoulder but then it went away. Good session I'll probably try benching again on monday which will be 16 days off. I'll ohp first though as I want to prioritise it to hit 140 in a few weeks and also force myself to go lighter on the bench for a while. Next up DL's triples - will aim for 250,260 and 270 for 3 and then HBBS 220,230,240 for doubles. | ||
| Aquarian | | Sat DL / HBBS | 11-07-2015 @ 23:53 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok. DL I tried rounding the upper back a bit and keeping the head packed. Warmups 70x8,100x6,140x3,180x2,220x1 - all good and fast. Working Sets 250x3 - ok but grip was a bit marginal. 260x2.75 - missed 3rd as grip went close to lockout, decided not to re-attempt it. 270x1x3 - first 2 done within a minute of each other, 3rd one waited a few mins. Re-opened nick on the left ring finger! I think I'm going to tape this up from now on. All reps were a bit slow locking out. A little disappointing both the grip and the lockout were poor. HBBS Warmups 20x10,60x6,100x4,140x3,180x2,200x1 - ok had a bit of pain in the right top of the quad near the groin but it went away after a few sets. Working Sets 220x2 - ok. 230x2 - too horizontal. 220x2 - 1st one was ok, 2nd one went right to the bottom and the bottom decided it would be appropriate to release some air! Needless to say it went a bit pear-shaped! I think I was possibly still a bit sore from the additional volume I did on the LBBS 4 days ago as the top of my legs and hips felt a bit tight. Not the greatest workout just felt a bit flat for some reason. Next up OHP / BP - will try and get a couple with 130 on the former. On the latter providing there is no pain in the left pec will go up to 140 max. | ||
| Aquarian | | Mon OHP / BP | 13-07-2015 @ 22:58 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Post Edited: 15.07.2015 @ 23:15 PM by Aquarian Slept ok. Bloody humid drenched on the way to the gym even before I started training!OHP (narrow) Warmups 20x10,40x6,60x3,80x2 - pain in the right shoulder was definitely worse today but bar speed was fine. Working Sets 100x2,110x2,120x2 - all ok. 130x1 - as usual too slow. Next time I'll try 125x2 instead. 120x2 - bit grindy. 100x7 - Did first 6 without breathing then did the 7th quite easily after that. Probably could have done 8. Not too bad other than the shoulder pain - may need to rest it after I max out next week. BP Warmups 20x10,40x6,60x6,80x4,100x3,120x2 - unfortunately left pec minor strain still not fully healed. Felt it from the 40 onwards. I paused every rep for a few seconds and focused on pulling the shoulders back fully but still felt a little twinge there. Working Sets 140x5 - as before fully paused each rep for a few seconds. Strength was fine, pec was ok but not sure it would have been fine with more weight. Not totally surprised it hadn't healed even after 16 days rest. I think squeezing the lats on the deads may be aggravating it a bit and sleep as usual hasn't been great. I'll see how it feels over the next week or so and if I can slowly increase the weight without it getting worse I may persist with it for a bit. Otherwise I'll rest it for another 2-3 weeks and try again. Shrugs(wide) 20x10,60x10,100x10(straps),140x10,180x10,220x7 - ok, bit weaker than normal but that may just be because I benched today or the humidity. External Rotations 10 each with 40,60,80,100,120,140 - right shoulder was a bit sore on all of these. Next up LBBS - my right groin is a bit tight so I don't know if it will be ok to squat in 2 days. Felt ok today doing some bodyweight squats but with 220-240kg extra to lift I doubt it will be the same. Sumo DL may cause some issues too with this but will try and do 250,260 and 270 for doubles. Oh and I just broke my COC#1 gripper - lasted almost 10 years I reckon - just snapped the coil close to the handle! Ordered a new #1 and #1.5. Hope the #2 doesn't go too. I tried the #3 but it was pretty pitiful! #baby_hands!!! | ||
| Aquarian | | Wed LBBS 3x3 / Sumo DL 3x2 | 15-07-2015 @ 23:27 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Post Edited: 16.07.2015 @ 01:00 AM by Aquarian Lovely muggy day - perfect for flying ants, not so much for squatting!LBBS Warmups 20x10,60x6,100x4,140x3,180x2,200x2 - Groin was not happy. I started off narrow stance and gradually went wider. Came down slower than usual but still felt it at the bottom. Working Sets 220x3(belt) - reasonably quick. 230x2,1 - 2nd rep went too far forward, re-racked bar waited about 3-4 mins and did another rep which was a real grind. Had enough! Pretty much confirmed my suspicions about the groin. I'll do pin squats to parallel or higher for a few weeks to let it recover and then when I restart focus on not coming down too hard or going too wide. Sumo DL Warmups 70x6,100x4,140x3,180x2,220x1,240x1 - all good, did 240 beltless but used chalk. Working Sets (all reset at bottom) 250x2 - good. 260x2 - ok. 270x1,0.9,1 - first one was fine, 2nd one missed the lockout by a few inches, 3rd one done after about 5 mins or so. I think the groin was ok on the sumo - couldn't tell for sure but the pain didn't seem any worse although it was pretty sore sitting on the tube home. It's ok now. Got a decent chance of pulling 280 next week strapless especially if I do it first before the squats. Next up OHP(wide) and CGBP - pec is decent at the moment - did some trigger point in the pec minor and it seemed to help a bit. Right shoulder is still quite niggly but again found the trigger point which seems to be between the front delt and the trap so I'll work that over the next few days and hopefully it should be better. I'll see if I can do at least 140x5 paused on the CGBP and 130 for a couple on the OHP. | ||
| Aquarian | | Fri CGBP x 5 / OHP(Wide) x 2 | 17-07-2015 @ 23:20 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok but felt a bit sluggish - sleep quality or quantity hasn't been great the last week or so. OHP (Wide) Warmups 20x10,40x6,60x3,80x2 - speed fine but right shoulder was sore from 40 onwards. Working Sets 100x2,110x2 - both ok 120x2 - 2nd rep was tough had to lean back a lot. 130x1 - really tough a lot of lean back. Left it there just feeling a bit weak on these. I'll do another week of these and try and get 140 and then a few weeks off to let the shoulder heal. CGBP Warmups 20x10,40x6,60x4,80x4,100x3,120x2 - Pec was fine until about the 100 when unracking the bar caused a bit of pain but otherwise ok. I got lift-offs from 120 onwards which helped reduce the pain to almost nothing. Working Sets (all paused) 140x5 - all fine. 150x4 - missed the lockout on the 5th rep, held the breath too long and had to release on the 4th and pressed the 5th without holding the breath! 160x2 - missed the lockout on the 3rd rep. I probably should've released the breath at the top and taken another breath before lowering again. Pec was fine doing these. Getting the lift-off, although a bit awkward, helped a lot as did the pausing. I'll try and keep this up and hopefully will be able to go heavier next time. External Rotations 10 each with 40,60,80,100,120 - did these before the BOR's as all the racks were taken. Got a bit painful on the last set on the right shoulder. I may drop these for a few weeks too after next week. Bent Over Rows (supinated) 20x10,40x10,60x6,80x6,100x6,120x4,120x4(straps) - all good. Quite happy with that - shoulder is hanging on but I'll be glad to take a break from the ohp to let it heal up. Pec was much better than I thought it would be and maybe I might just be able to continue benching if keep the tech tight. Next up Conv DL - going to try tweaking the tech to stay midfoot and pull up rather than heels and back. Sacrifice some speed off the floor to help the lockout hopefully. Supposed to be a max effort day but I'll probably prioritise the tech rather than the weight. Then do some pin HBBS. | ||
| Aquarian | | Sun DL Max / Pin Squats | 19-07-2015 @ 20:07 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Could've and should've slept better - story of my life! DL Warmups 70x8,100x6,140x3,180x2,220x1 - all fine. I tweaked my tech to stay mid foot and pull up rather than back. It felt fine but I probably need to use the hips more forcefully when locking out. Working Sets 240x3 - ok. 260x2 - ok. 280x1 - slow and fairly soft lockout. Weight just felt very heavy compared to 260. Grip was fine. High Bar Pin Squats Narrow stance, feet inside shoulders, pins 3 hole higher than normal, bottom position about 2-3 inches above parallel. Focused on staying upright and keeping the head up to try and come up as vertical as possible. 60x6,100x6,140x6,180x6,200x6 (all beltless) - nice bit of cardio! May even add some strength and size to my non-existent quads. More importantly it should help the groin to recover after a few weeks. I may try going one pin lower next week if the groin feels better - at the moment it's sore even at parallel. Ok session but it would be nice to have one decent deadlift above 280... Next up ohp max - first attempt at 140 hopefully and then some benching probably triples with 150 and 160 and a few with 170. | ||
| Aquarian | | Tue BP 3x3 / OHP | 21-07-2015 @ 23:02 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok last 2 days. Decided to bench first as the shoulder was sore and I didn't think I would ohp at all. BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2, 140x1 - felt a few twinges in the pec especially on the heavier sets, despite staying uber tight in the shoulders and even tucking the elbows in. Working Sets (all paused) 150x3 - fine. 160x3 - ok, lost a bit of tightness as I didn't breath in until after the lift-off. 170x2 - missed 3rd completely but first 2 were fine. Got the breathing synchronised with the lift-off. Pretty much what I expected strength wise. Pec was fine on the working sets but a bit tight now. OHP (narrow) Tried a few sets with the football bar - felt ok but there wasn't a free rack so decided to jump in with some one doing squats and brought the grip right in to the start of the knurl to reduce the strain on the shoulder and also start the press a few inches above the shoulder where it's less painful. Warmups 20x10,40x6,60x3,80x2 - all ok. Working Sets 100x3 - ok. 120x1 - missed the 2nd. Not nearly as painful but definitely weaker. But also pressing after the bench so some inevitable loss of energy there. I may try using the thumbless grip on this next time or even doing a push press if the groin can handle it. Shrugs (narrow) 20x10,60x10,100x10(straps),140x10,180x10,220x8. Didn't do the external rotations as these were irritating the shoulder. Ok session I'll massage the shoulder and pec over the next 3-4 days before I bench and ohp again. Next up sumo dl - will attempt 280 strapless and then more pin squats. Groin is marginally better today so hopefully sumo won't irritate it. | ||
| Aquarian | | Thu Sumo DL Max / Pin Squats | 23-07-2015 @ 23:05 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok last 2 days. Had a bit of a weird back spasm before the workout but it went away before I started. Sumo DL Warmups 70x8,100x6,140x3,180x2,220x1 - all good. Working Sets 240x3 - ok. 260x2 - 2nd rep was a bit slow. 280x0x2 - bar barely left the ground on both attempts. 280x1(straps) - and flew up like it was empty with straps on  285x1(straps) - a grind but a pb on sumo. Got to be some brain fart when not using straps - just too much of a difference for it to be just grip strength. Perhaps I should experiment with the hook grip and unleash my inner masochist some more! HB Pin Squats 60x6,100x6,140x6,180x6,200x6,220x3,220x4(belt) - bit easier than last time. Groin is still sore. I didn't feel anything when doing sumo or the squats but it was aching sitting on the tube afterwards so maybe both movements are causing it some grief. Wish I could sleep for a month and wake up uninjured  Meanwhile back in the real world...next up cgbp 3x3 and some form of ohp. | ||
| Aquarian | | Sat CGBP 3x3, OHP(wide) | 25-07-2015 @ 22:29 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok again. Slightly cooler weather is helping! CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2,140x1 - okish. I put the catches one hole lower than usual to see if I could unrack the bar myself without pain. Didn't work so went back up a hole after the 140! Otherwise pec was the same. Bit of pain from 80 onwards but didn't get worse. Working Sets (all paused) 150x3 - despite banging the bench frame on each rep was easy. 160x3 - bit of a grind locking out the 3rd but otherwise easy. 170x1 - first one was easy, 2nd one lost my tightness and got stuck near the bottom. Not too bad, 2 with 170 paused would have been good but I'm still learning this getting a lift-off and pausing malarkey and there was no pain on the working sets so I'm pretty happy with this. OHP(wide, thumbless grip) Warmups 20x10,40x6,60x3,80x2 - ok, set the catches one hole lower as it's less painful rather than unracking higher. Working Sets 100x3 - fine. 120x2 - 2nd was a bit horizontal but not too bad. 130x0 - for some insane reason decided to switch back to normal grip with predictable results. As soon as I unracked it my left wrist wrap came totally undone and I just put the bar back. Thumbless grip was about the same I think pain wise so I may not stick with this. Otherwise the pain was no worse so maybe a slight improvement. Bent Over Rows (pronated) 20x10,40x10,60x6,80x6,100x6,120x4,120x5(straps) - pretty much the same. Again didn't do the external rotations to avoid the right shoulder getting sore. Quite a good session under the circumstances. Next up conv dl and more pin squats. I may experiment with a wide grip on the dl and see if I can go lower on the pin squats without pain. | ||
| ChrisMcCarthy |  | ... | 26-07-2015 @ 10:44 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | I just read the post where you broke your COC #1 - mine snapped on me a while back and that f**ker stung! Nice work recently despite the ongoing issues - if you'd only let yourself heal properly you'd be quite dangerous. | ||
| Aquarian | | ... | 26-07-2015 @ 14:02 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | ChrisMcCarthy said:I just read the post where you broke your COC #1 - mine snapped on me a while back and that f**ker stung! Yes luckily it didn't cause me any damage. But I've been stuck using a #2 - which I can't quite fully close for the last few weeks. Just got a new #1 and #1.5 so good to go again! Nice work recently despite the ongoing issues - if you'd only let yourself heal properly you'd be quite dangerous. Yeah pec isn't too bad - once I get a lift-off there's very little pain in the actual lift and there's virtually no soreness afterwards or the next day. I've also improved my tech by staying much tighter in the shoulders and pausing each rep - so some good has come out of the injury. OHP is only sore when lowering the bar the last couple of inches to the shoulder - I've cut out external rotations and that seems to be helping. High pin squats take the strain off the groin so I should be able to do full squats in a few weeks or so. Now if I can sort out my deadlift woes I'll be laughing! | ||
| Aquarian | | Mon DL / Pin Squats | 27-07-2015 @ 23:30 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept ok. DL (Wide grip - about 4in wider on each side than normal) Warmups 70x6,100x4,140x3,180x2,220x1 - last set was a little tough grip wise without chalk but otherwise ok. Working Sets 240x1,260x1 - both fine. 280x1(belt) - just about held onto it! 290x1(straps) - pretty easy all the way through. 300x0 - back was gone, just about got it to the knees. Encouraging, I've had success with the wide grip before - I think because I start with the hips lower and keep the back more vertical at the bottom and also because with the wider grip the bar bends very little and I think that stops the bar slipping in my hands unlike with a narrow grip when I take the slack out. I may give the Eleiko Power bar a go with a normal grip next time. High Bar Pin Squats Tried going a bit lower but groin was still sore so stuck to the same height as last time. 20x10,60x6,100x6,140x6,180x6,220x6(belt) - had some knee pain in the first few sets and then the back got a bit sore after the 180 set so put the belt on after that. I didn't go beyond 220 since the back was getting sore. 60x3 full squats - felt pretty good sitting at the bottom. The pain is mainly a few inches from the bottom but I didn't feel it much after the pin squats and there wasn't any pain afterwards which was unusual. I may try some full squats next time with light weight and pausing at the bottom to see if I can do them and then switch to pin squats once it starts hurting. After this did the COCs #1x3(both hands), #1.5x5(right),1.5x8(left),2x5(right, about 1mm from fully closing), 2x5(left, probably 0.5mm from fully closing),1.5x5(right),1.5x7(left),1x7(right),1x10(left) - probably way too many sets and reps but I got a bit carried away and doing the 1.5 before the 2 definitely made the 2 easier and I almost thought I would finally close the 2 today post workout! Good session next up bench 3x5 140 to 160 and ohp probably 3x3 up to 120. | ||
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