likeslager likesweights wants strength

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likeslager		likeslager likesweights wants strength	08-09-2015 @ 21:14
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Starting a journal on my road to getting stronger, not really looking to compete, just get as strong as i can. Been training about 2 years 36 (old) weigh about 107 at the mo(fat) gym pbs squat 130 bench 115 dead 190 started out on stronglifts 5x5, did a bit of greyskull lp and a bit of 531. Got a disc bulge/sciataca so dropped squats and deads for around 6 months. Did alot of upperbody/bench stuff. Coppied a bench routine from AMH power to great effect. Now i have recovered enough to squat and dead again decided to do 531 again with the boring but big template.Hope it goes well

likeslager		...	08-09-2015 @ 21:33
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	mon bench 531 67.5kg x 5 77.5kg x 5 87.5kg x 7 Boring but big (BBB) 52.5kg 5x10 Csupp row m/c 5x10 done. short and sweet. boring but big hypertrophy sets on bench felt good, really felt the chest and triceps muscles working

likeslager		...	09-09-2015 @ 12:05
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Post Edited: 09.09.2015 @ 13:29 PM by likeslager Wed Deads Warm ups, then 112.5 x 5 130 x 5 (belt and mixed grip) 145 x 6 Tough as I haven't done much rep work on deads for a while. Now bbb sets 85 x 10 85 x 10 85 x 9 tough tough going on the bbb sets, felt fked. Dropped weight to 75, then 70x 10 70x 10 Proper hard to complete, must be what crossfit feels like! Maybe I'm too old for this bbb template. Fkin he'll I've still got a squat day to do this week. Nothing else attempted, done. Bigmac meal on way home. Boom

danbaseley		...	09-09-2015 @ 12:10
A member for 10 years and still no mouldy peanuts Member 1252, 4560 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	I split the assistance work with the other upper/lower days on BBB. So...... Squat 5/3/1; deadlifts 5 x 10. Bench 5/3/1; OH Press 5 x 10. Deadlift 5/3/1; squats 5 x 10. OH Press 5/3/1; bench 5 x 10. That way you do each lift twice each week; and are more likely to complete the 5 sets and/or less likely to lose the will to live.

Rodger		...	09-09-2015 @ 12:34
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	High rep deadlifts are bo***cks however bigmacs are nice!

likeslager		...	09-09-2015 @ 13:28
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	danbaseley said:I split the assistance work with the other upper/lower days on BBB. So...... Squat 5/3/1; deadlifts 5 x 10. Bench 5/3/1; OH Press 5 x 10. Deadlift 5/3/1; squats 5 x 10. OH Press 5/3/1; bench 5 x 10. That way you do each lift twice each week; and are more likely to complete the 5 sets and/or less likely to lose the will to live. Why didn't I think of that? I'll soldier on till I can't then switch up,cheers. Did you get good results with bbb?

likeslager		...	11-09-2015 @ 14:13
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Fri Squats Warm ups,then 77.5 x 5 87.5 x 5 100 x 10 (with belt) Pretty happy with that, haven't hit that many reps with 100kgs this year,since i started getting sciatica. Onto bbb 60kg 10x 5 All done. Tough, but not as bad as deadlift day. Leg extension 5x10 very light Legs were spent by then. Done. Large fish n chips for lunch Come on DOMS let's be havin you!


likeslager		...	14-09-2015 @ 19:53
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Post Edited: 21.09.2015 @ 16:41 PM by likeslager tues Bench/ohp Combining both as can only make gym twice this week. Bench Warmups then 72.5 x 3 82.5 x 3 95 x 5 Then bbb 52.5 5x 10 pretty easy Lat pulldowns 10,10,8,6 pin10 Ohp Warm ups then 37.5 x 5 45 x 5 50 x 5 Didn't push past the5 , first time ive ohp d since April time. Bbb 30kg 5 x 10 struggled but got them all in, hopefully the bbb will build some shoulders as my ohp has always been piss poor. The volume on the upper body stuff seems quite easy and the intensity doesn't seem heavy. Compared to the lower body stuff that feels like a real kick in the arse

likeslager		...	14-09-2015 @ 20:02
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Here's a question for anyone who's ran 531, do you do the deload week? I've never done one before and don't know the benefit. As a lifter in my mid 30s maybe it might be a good idea

likeslager		...	17-09-2015 @ 06:59
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	After reading beyond 531 (id only read the original before) Im going to be changing to joker sets and first set last instead of bbb in the near future as its more in line with my goals(strength) Ill give it a couple of cycles of bbb, deload, then change. On the subject of bbb its took me 5 days to get over the soreness from squat day, its tough, but i feel that pushing myself hard will help in the long run.

likeslager		...	17-09-2015 @ 19:36
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Post Edited: 21.09.2015 @ 16:44 PM by likeslager thurs Deads Warm ups then 120 x 3 137.5 x 3 155 x 5 Then bbb 70kg 5x10 Leg curl 4x 10 pin 10

likeslager		...	21-09-2015 @ 16:40
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Post Edited: 24.09.2015 @ 14:53 PM by likeslager mon Squats Warm up, then 3x 82.5 3x 95 7x 105 (belted) Had it in my head to get 10 reps at 105 but it wasnt happening today,felt heavy on my traps today bbb 60kg 5x10 done

likeslager		...	23-09-2015 @ 15:26
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Post Edited: 23.09.2015 @ 15:55 PM by likeslager wed bench warmups,then.. 77.5 x 5 87.5 x 3 100 x 4 could have prob squeezed 1or 2 more reps on 100 but wasnt spotted so played it safe, prob a rep pb anyways bbb 55kg 5 x 10 rear delt fly mc 50 pin 4 x 10 shoulder press mc 1/2 stack 10,9,8,8,7 chest supported row mc 50 pin 5x 5

likeslager		...	25-09-2015 @ 14:13
Member 5205, 118 posts SQ 130, BP 115, DL 200 445.0 kgs @ 107kgs UnEq	Fri Ohp/ deads Ohp Warm ups, then 40 x3 45x 3 52.5 x 8 Think my ohp has gone up without doing it for months? Bbb 30kg 5 x 10 Deads Warm-up then... 5x 130 3 x145 3 x 162.5 (belted) Not very good at repping deads, much prefer pulling singles Bbb 70kg 5x 10 Tough session, left it at that

macroth		...	25-09-2015 @ 14:47
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	likeslager said:Here's a question for anyone who's ran 531, do you do the deload week? I've never done one before and don't know the benefit. As a lifter in my mid 30s maybe it might be a good idea I neved did deload weeks when I did 5/3/1. Then again I wasn't doing a lot of assistance work, either, and I moved away from the programme after 3-4 cycles. Maybe in the long run and/or with more volume I would have needed the deloads. I'm not up to speed on the various new templates and how they might affect recovery.

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