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| » Aquarian's 531 odyssey (Go to post) | 30-11-2012 @ 03:54 | ||
Well slightly inevitable let down after the 300kg dead 2 days ago. Possibly also aided by a very dodgy belly - note to self don't use extra hot chilli sauce in pre workout meal - thought it might heat me up a bit in this freezing weather. It did a bit more than that - gave liquid propulsion a whole new meaning  (1) CGBP Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 - all easy Working sets - 130x5, 150x3 - easy 175x0 - near miss - right arm as usual was weak locking out - really could have done with a liftoff - my best is 181 and that was with minimal volume before it and no 300kg dl 2 days earlier! Back was definitley a bit tight as were the hamstrings - but no excuses I just didn't have the strength today: (2) Push Press Warmups - 20x10, 40x10, 60x6, 80x3, 100x3, 120x1 - all ok but not great, left wrist was a bit sore and timing felt a bit off. Working sets - 140x0 - crap threw it forward rather than over the head - I deliberately missed the 130 effort to save a bit of strength but to no avail. 140x1 - got it but not that smooth. Decided not to go heavier since I don't think 147.5 would've been on. Also wanted to save the legs for next workout. (3) Shrugs - 20x10, 60x10, 140x7, 180x10(straps), 220x10, 260x8 (4) Plate loaded grip holds - 40x10s, 60x10s, 80x20s, 90x15s, 100x15s - good improvement from last time. Grip definitely getting stronger. (5) Nautilus multi biceps - definitely my favourite part of this workout!!! - 80x10, 100x10, 120x10, 140x7.5 - again getting stronger. Not my finest hour but I can live with it. After the 300 dead I was always going to be a bit weak and dodgy belly didn't help either. Hopefully legs will be fine in 2 days for the 250 squat! | |||
| » Aquarian's 531 odyssey (Go to post) | 28-11-2012 @ 01:28 | ||
| Well time to once again turn the wheels of fate and see where they stop! Singles week commences with the lift I was told I'd never be good at - arms too short, hands too small, yada, yada, yada. For all those doubters - including myself not so long ago - all I will say is this - the only part of your body that determines success or failure is your heart - as long as it keeps pumping and you never quit - impossible is truly nothing! (1) Deadlift Warmups (no belt) - 60x10, 100x10, 140x6(mixed grip), 180x4, 220x2 - all easy except the 220 and that was only because I switched the grip around! Working sets (belt and wrist wraps) - 235x5 - a little slow but grip was strong. switched to using the strength shop odin wrist wraps instead of my normal crappy ones - seemed to help a bit. 270x3 - pretty damn easy: 300x1 - finally: No doubt this time I got it and held it long enough (just!) Best thing I ever did was to ditch the straps and get the grip strength, quad strength and overall technique much better. Lost a lot of skin in the process but gained a huge amount in return!!! Now for the long climb to 320 - watch this space!!! (2) High Bar beltless squat After that dl took ages to get set mentally to squat and the gym got absolutely packed - had a bloke deadlifting right in front of me - but I do prefer having people around me when squatting (but not deadlifting!). Warmups - 20x10, 60x10, 100x10, 140x6, 180x3 - all pretty easy and fast! Working Sets - 210x1 - easyish bit of foward lean but not excessive. 230x1 (equalled pb) - not too horrendous - quads were pretty knackered but still managed 5kg more than last time! I may have trouble sleeping tonight after all that excitement. Arms, hands, forearms and head all aching - but the heart is smiling :-) | |||
| » Aquarian's 531 odyssey (Go to post) | 25-11-2012 @ 23:00 | ||
ALWEBB72 said:look foward to the vid of you smashing 300 mate Thanks mate - look forward to making it - and then the mother of all celebrations to follow | |||
| » Aquarian's 531 odyssey (Go to post) | 25-11-2012 @ 21:58 | ||
| Hate Sunday workouts - in 3 hours earlier and still half asleep! Had a scare yesterday with some pain under my left arm - similar to when I had a pec strain this summer - I think it was due to that 320kg pdl grind. Anyway turned out to be nothing! (1) Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 - a little slow but thankfully no pain Working sets - 145x3 (ok), 155x3 (surprisingly ok). At this point I wasn't sure if I should go for all 3 reps on 165 since I was the only person left in the gym (not uncommon on the weekends) and although the bench has safety catches I can never find the right position for them since I bench close to the racks and they have a slope on them. Too high and I end up hitting the slope; too low and they're pretty useless. Once again I think the value of filming is not wanting to make a fool of myself made me push harder - just as well (skip to 2.08 for the lift - took me even longer than usual to get the setup right): Background music was almost prescient! Need to figure out why I always end up leaning to the right - I know the left side locks faster but why? (2) Strict Overhead Press Warmups - 20x10, 40x10, 60x6, 80x3 - again all a bit slow knackered from that bench! Working Sets (belt and w wraps on) - 100x3 (ok), 110x3 (not too bad) 120x2 - tough and almost tweaked a bicep again. Think I should've kept the sleeves down as I started to cramp a bit. Was hoping not to grind again to save the cns some grief for the next workout (dl max). Not quite... Ouch - but I've become quite good at grinding then rest then one more (after about 2 mins rest): Pretty good workout despite the grinding! Pec was fine too. Just hope the cns has recovered for the next workout for the 300kg dl attempt! | |||
| » Aquarian's 531 odyssey (Go to post) | 24-11-2012 @ 16:39 | ||
paddymc1986 said:some strong lifting in here mate Thanks mate - your lifts are pretty damn phenomenal! A 190 push press and 152.5 strict press is almost in Klokov territory! Great squatting and deads too - looks like we both wear the same type of shoes - Strength Shop Lions? | |||
| » Aquarian's 531 odyssey (Go to post) | 24-11-2012 @ 13:44 | ||
drew said:cool, well done, all the best with next year Thanks, same to you! | |||
| » Aquarian's 531 odyssey (Go to post) | 24-11-2012 @ 03:05 | ||
drew said:do you remember what your first cycle weightss were out of interest? Based on my logs from Feb/Mar 2011: Squats: 187.5x5, 200x5, 212.5x4 (currently 200x5, 210x5, 220x4,1) 200x3, 212.5x3, 225x2 (currently 210x3, 220x3, 230x3) max around 240 (currently 250 done as a 95% effort after 200x5, 220x3) Bench: 142.5x5, 152x5, 161.5x3 (currently 135x5, 145x5, 155x5 - slightly down but a pec and elbow strain earlier this year are largely to blame) 152x3, 161.5x3, 171x2 (currently 145x3, 155x3, 165x3) Max was 190 done after 167.5x4 now have done 183 on 95% effort after 135x5 and 155x3. Deadlift: 222.5x5, 240x5(straps), 255x3(currently 235x5, 250x5, 265x5 all strapless) 240x3, 255x3(with straps), 270x2 (currently 255x3, 270x3, 285x3 all strapless) Single max at that time was around 280 with straps done with virtually no volume beforehand - now a hair under 300 strapless done after 235x5 and 270x3 Strict Overhead Press: 96x5, 102.5x5, 108.5x4 (currently 90x5, 100x5, 110x5ish!) 102x3, 108.5x3, 115x2 (currently 100x3, 110x3, 120x3ish!) Max was 127.5 done after 110x4 now about the same after 90x5 and 110x3 Close Grip Bench: 136x5, 145x5, 154x4( (currently 130x5, 140x5, 150x5) 145x3, 154x3, 163x2 (currently 140x3, 150x3, 160x3ish!) Max was 181 done after 157.5x4 now around 175 after 135x5 and 155x3 Although it looks like some of the lifts - specifically the benching has gone backwards this is largely due to injuries (pec strain and elbow strain this year as well as a lingering bicep tendon injury). The lack of progress in the other lifts also due to injury (groin strains this year), a lot of illnesses last year (bad food poisoning and flu) and a helluva lot of female related stress! Considering all that, my age (41 almost 42), natural lifter and getting by on around 5-6 hours of sleep a night - the increase in squatting and deadlift poundages is pretty good - also this is probably a reason why the benching has suffered a bit - since I'm doing both lifts in the same week and also doing heavy partial dl's, beltless high bar squats and push presses. I'm pretty sure if I can stay injury free and reasonably stress free I'll set some pretty good p.b's next year. | |||
| » Aquarian's 531 odyssey (Go to post) | 24-11-2012 @ 01:07 | ||
JonA81 said:Sleep reference with the username? How many 531 cycles you in now? Username = Astrological sign Not sure how many cycles - been doing it for around 2 years now without changing it or deloading. Long as it continues to work and I enjoy it I'll stick with it - seems to suit my body and mind pretty well and the results have been really good. | |||
| » Aquarian's 531 odyssey (Go to post) | 23-11-2012 @ 23:34 | ||
| Well no sooner have you recovered mentally from the last squat workout then the next one comes along! For once I actually was looking forward to this workout - be careful of what you wish for etc! Usual trips to the toilet - sometimes I am tempted to get a butt plug - but I think all that air inside me would probably explode - or that butt plug would go flying out in a hurry  (1) Low Bar Squat Warmups (all beltless) - 20x10, 60x10, 100x10, 140x6, 180x3 - didn't feel that great on any of them - slightly tight left hamstring was a bit of a concern. Working Sets (belt on) - 210x3 - a little slow. 220x3 - much better went down slower and kept tighter. 230x3 - surprisngly easy (even the last rep) and miles better than what I did 8 days ago: I think 250 for a single next week is definitely on! (2) Partial Deadlift (below knees) - For some reason I always struggle doing this after doing the triples on the squat - doesn't happen on any other squat workout - today was no different! Warmups (no belt or straps) - 20x10, 60x10, 100x10, 140x5(first sign of trouble usually get 6 with double overhand), 180x6(mixed grip), 220x4, 260x3(really slow) Working Sets (belt and straps) - 280x3(ok), 300x3(last rep was a grind), 320x0 (WTF!!!), 320x1(slowest rep ever!) P*SS Poor effort there but just had nothing more to give! Great squatting though. Bench/Strict Overhead next. | |||
| » Aquarian's 531 odyssey (Go to post) | 22-11-2012 @ 04:31 | ||
| (1) Close Grip Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 Working sets - 140x3 - easy: 150x3 - easy peasy: 160x2.99 - really thought I would nail 3 which would've been a triple pb on the cgbp: Not too disappointed since last time I did triples I nailed the first 2 reps and the third didn't even get 2 inches off the chest so massive improvement in 24 days! (2) Push Press Warmups - 20x10, 40x10, 60x6, 80x3, 100x3(w wraps on), 120x1 Working Sets - 130x1 (belt on), 140x1 - quite easy: 147.5 miss: Would've been a pb! Next time I'll just go straight from 120 to 140 and hopefully legs and triceps will be a bit fresher! (3) Barbell Shrugs - 20x10, 60x10, 100x10, 140x8, 180x10(straps on), 220x10, 260x6(a bit crap!) (4) Plate loaded grip hold - 20x10s, 40x10s, 60x10s(bit of a struggle to touch the gripping surfaces together), 80x10s(real struggle here), 70x20s(better). (5) Nautilus Seated Muti Biceps - 80x10, 100x10, 120x10, 140x5 - love this machine - pump like no other!!! Good workout - a few narrow misses but happy overall. Next one - squats  | |||
| » Aquarian's 531 odyssey (Go to post) | 20-11-2012 @ 01:25 | ||
| Blimey - relegated to page 7 - oh the humiliation!!! Anyway - not the best deadlifting. Not sure why but grip was p*** poor - my theory is that all the grinding lifts I've done recently (especially that damn ohp last workout) have worn out the cns a bit and grip usually suffers when the cns is wasted. On the plus side legs, especially quads, were better - I could've tied my p.b. on the beltless high bar if I wasn't such a wuss! (1) Deadlifts Warmups - (all beltless) 60x10, 100x10, 140x6, 180x4, 220x3 Working sets - 255x3 - could already feel the grip slipping a bit here : 270x2,1 - this was poor - normally always get 3 reps without dropping the bar: 285x1,1,1 - pretty normal 3 singles other than the walkabout after the 2nd rep to get more chalk!: (2) High Bar Beltless Squats 20x10, 60x10, 100x10, 140x6, 180x3 (bit of knee pain), 210x1 (pretty easy) 225x1 - could and should've done 230: And that was it - not sure if this will mess up my 300 attempt again in 8 days time - may need to avoid grinding out too many lifts in the workout before. | |||
| » Aquarian's 531 odyssey (Go to post) | 18-11-2012 @ 21:16 | ||
Fluffy_Dorky said:Enjoying reading this log.Doing 531 for nearly three months now and love it. Thanks - as the saying goes - if it ain't broke don't fix it!!! Stick with it while it works, you enjoy it and life doesn't make it too difficult to make it keep working. Personally I think most reasonable systems work as long as you put in the effort and are consistent in following them closely. It's boredom or mental fatigue that usually wears you out before physical fatigue does. That's why 531 is fun because every week you change the intensity and volume around and still keep making progress. | |||
| » 155kg Bench Press PERSONAL BEST (Go to post) | 18-11-2012 @ 21:09 | ||
ironage said:Great comments from you lads,As far as the age thing goes,sometimes you just have to test yourself to see what you are capable of.The problem with getting older is injuries take longer to heal.I damaged my shoulder in September 2010 and could not lift a bar properly for six months.But with physio and some different ways of lifting.eg benching off blocks till i could press off chest again.I eventually got to this point this week. You have to persevere and find out what your body is capable of.and adapt your training, try to ignore that your body is getting older and train wisely.As Martin1956 will probabaly tell you,he still thinks he's eighteen and can take on the world Exactly - learn from your mistakes and don't give up - even if you don't end up setting world records all that matters is that you do the best you can and have no regrets. "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent." "Success is falling nine times and getting up ten." | |||
| » 155kg Bench Press PERSONAL BEST (Go to post) | 18-11-2012 @ 21:02 | ||
JohnGym said: I agree with this. I must say I'm often concerned that my potential to be really strong is limited due to my age (33), but you guys who are a fair but older than me and a lot stronger than me is very very inspirational indeed. I have to say Martin Flett has always been a huge inspiration to me. I personally didn't start proper powerlifting till I was in my mid thirties - before that it was just a mishmash of ignorant bodybuilding and a bit of benching and deadlifting. Only in the last 2 years or so have a really converted to a proper barebones powerlifting program and been amazed by the success I had. Still learning new things all the time and that's what motivates me to keep going. Staying injury free, fighting through setbacks and understanding your strengths and weaknesses is what really pushes the training to a new level - but sometimes you need to learn these things the hard way before you really believe them. | |||
| » 155kg Bench Press PERSONAL BEST (Go to post) | 18-11-2012 @ 18:49 | ||
| Very inspirational - I'm a mere 41 but I keep running into guys in their mid and late thirties convinced that their best days are behind them. A few more videos of guys lifting hard in their 40's, 50's, 60's and 70's is just what we need to change that mindset. Reminded of that quote (by Mark Twain I think): "Age is a case of mind over matter - if you don't mind it doesn't matter!" | |||