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Starting a fresh

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dannyboy73Icon...06-04-2015 @ 18:42 
Mask it or Casket !!
Member 4600, 8170 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 06.04.2015 @ 18:42 PM by dannyboy73
Good..I think, i have physio tomorrow so we will see then...
beza said:Will do mate. How's the shoulder healing up?

Looking forward to overhead gainz...if no impingement then why shouldnt I be able to strict 130 overhead again? NONE!Happy

Oh wait...that was 1992 when i could do thatRoll-Eyes
bezaIcon...06-04-2015 @ 19:43 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Very nice mate 130 strict. If you want to get back to that I'm sure you will mate.

I'm going to look into that wendlers 531 and maybe give it a go. Need some proper structure and deload set up etc all of which I know nothing about.
Will have a read up
bezaIcon...09-04-2015 @ 18:05 
I hit a pb today with a chest infection
Member 3283, 1921 posts
9/4/15
Starting wendlers on the log. Will start it on squat and deads when I've done them for another week or two. I know my log will be two weeks on front of the rest but I'll just deload longer at the end to catch up or something.
It says to do the first mesocycle based on 90% of your 1rm rather than 100. So have worked it out to that.

Shoulder mobility warm up

Strict log
20 x 12
40 x 5
47.5 x 3
60 x 5
65 x 5
70 x 3

40 x 10 x 5

Dumbell incline
22.5's x 12
30's x 10
30's x 8

Tricep pushdowns
85 x 10
90 x 9
95 (stack) x 8

Done.

After the graft I've done today I'm proud for even going lol so not too bad. Absolutely smoshed now!
SouthernBrotherIcon...11-04-2015 @ 22:04 
lazy boy
Member 1746, 814 posts
I'm starting another cycle of 531 too, what a coincydink!

Good luck with it bud.
dannyboy73Icon...13-04-2015 @ 09:09 
Mask it or Casket !!
Member 4600, 8170 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq		have you found a template for 531 yet mate?

i used this one about 18 months ago, worked well.

http://grigaitis.net/5/3/1/

for some reason, all the usable calculators are on religious sites? Because American sites I guess...

However, just tap in your max lifts and it tells you what to do day by day. Grin
dannyboy73Icon...13-04-2015 @ 09:09 
Mask it or Casket !!
Member 4600, 8170 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 13.04.2015 @ 09:09 AM by dannyboy73
double bubble
bezaIcon...14-04-2015 @ 18:14 
I hit a pb today with a chest infection
Member 3283, 1921 posts
SouthernBrother said:I'm starting another cycle of 531 too, what a coincydink!

Good luck with it bud.


Thanks mate, need to get back into the swing of things first. Good luck to you too!
bezaIcon...14-04-2015 @ 18:15 
I hit a pb today with a chest infection
Member 3283, 1921 posts
dannyboy73 said:have you found a template for 531 yet mate?

i used this one about 18 months ago, worked well.

http://grigaitis.net/5/3/1/

for some reason, all the usable calculators are on religious sites? Because American sites I guess...

However, just tap in your max lifts and it tells you what to do day by day. Grin


Thanks mate, I did find one, can't remember what site. But I've written it all down in my journal book in my gym bag.
bezaIcon...14-04-2015 @ 18:19 
I hit a pb today with a chest infection
Member 3283, 1921 posts
14/4/15

Thought I'd squat for the first time in over a month! Can't believe it's been that long, losing my consistency again. Trying not to, but works so hard on my back at the min I'm in agony most of the night and absolutely bolloxed.

Squat
Bar x 12 x 2
60 x 5
80 x 3
100 x 2
120 x 2
140 x 3
130 x 5 x 2

Leg extensions
4 sets of 12 increasing weight each set.

Not too bad considering, I f**king hate heat, could stay at 10 degrees all year round for me
dannyboy73Icon...14-04-2015 @ 18:35 
Mask it or Casket !!
Member 4600, 8170 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 14.04.2015 @ 18:36 PM by dannyboy73
Ha... so your a snowman to!

Role on xmass

beza said:

Not too bad considering, I f**king hate heat, could stay at 10 degrees all year round for me


nice squats considering your back and 1 month off of them
bezaIcon...14-04-2015 @ 18:37 
I hit a pb today with a chest infection
Member 3283, 1921 posts
dannyboy73 said:Ha... so your a snowman to!
Role on xmass
nice squats considering your back and 1 month off of them



'Like'
bezaIcon...17-04-2015 @ 15:36 
I hit a pb today with a chest infection
Member 3283, 1921 posts
17/4/15

Shoulder warm ups

Bar x 12 x 2
40 x 5
50 x 3

Strict log
75 x 3
75 x 3
80 x 2 should have been 3 missed it

Having to improvise on wendlers. There's a lot of numbers it calculates for me to hit that are like 76 or 78 so I just round em up or down to the closest I can do. Also the gym has lost it's 40 kilo log so I have to warm up on a bar then jump straight in at 75. Not the best like to get a feel for the log first rather than a bar.

Tricep pushdowns
85 x 12
90 x 12
95 (stack) x 12

Incline dumbell
22.5's x 10
30's x 10
30's x 12
bezaIcon...17-04-2015 @ 15:37 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Was meant to be going and doing some events tomorrow but been put on an iPaf course so screwed.
bezaIcon...19-04-2015 @ 11:30 
I hit a pb today with a chest infection
Member 3283, 1921 posts
19/4/15

Deadlift
Bar x 12 x 2
60 x 5
100 x 3
140 x 2
160 x 5
180 x f
140 x 5

Just as well I didn't do the comp Dannyboy, couldn't even do 1 rep with 180 lol, backs slowly getting use
to it again. Happy with 160 x 5 considering how bad it was, will get there eventually

Ended up chatting for ages and ran out of time so didn't do nothing else lol
dannyboy73Icon...20-04-2015 @ 20:12 
Mask it or Casket !!
Member 4600, 8170 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 20.04.2015 @ 20:13 PM by dannyboy73
Mate, not just daedlift, Yoke, farmers and stones...not great for an unhappy back

My last bad back with 3 days of spazums from yolk a day after squats. It took 3 months to recover...but then Ive been getting a stronger back ever since. and took little in the way of time off, just dropped yolk and stone events and heavy deads/squats for a month or two.

You will be fine mate keeping it sub-maximal.

Onwards and upwards!

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