Author Topic: Sakustoms workout log  (Read 87153 times)

Online sakustoms

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Sakustoms workout log
« on: January 22, 2014, 02:17:50 PM »
Ok, I've been lifting since October 2011 and I've never kept any sort of journal either online or offline.

I just started Wendlers 531 ( thanks TMonkey for the chart help ) and I'm keeping a paper journal. I've also decided I'll keep one online here. I don't know how often I'll update so it may end up like a ghost town in here. :)

I'm open for suggestions or critiques.

This is week 1. I'm planning on running this for at least 3 or 4 cycles. I started Monday with legs, yesterday off because snow had me stuck in the house and today I did chest/tris.

Monday 1/20/2014

BB Squats - This system is new to me and I'm starting with lower weights but since my squatting sucks I'm gonna give it all I can.

85 x 5
105 x 5
125 x 5
135 x 5
155 x 5
175 x 11 - This is the 5+ set.


Goblet Squats

50 x 10
60 x 10
75 x 13

Walking DB Lunges

30 x 6 out and 6 back
30 x 9 out and 9 back
35 x 6 out and 6 back

Seated Calf Raises - plate loaded

90 x 15
90 x 15
90 x 20

That's pretty much my first leg day on this. If time permits next week I may throw some leg extensions in at the end for a final pump.



Wednesday 1/22/2014

Chest/Tris

Flat BB Bench - new for me. I've been doing DB for over a year due to shoulder issues

90 x 5
115 x 5
135 x 5
150 x 5
175 x 5
190 x 9 Max out set

Close grip BB bench Tris

95 x 25
105 x 12
105 x 15

Incline DB Bench

45 x 10
55 x 9
55 x 8

DB Flys slight incline - I do these slow with a twist in at the top to hit my upper inner chest. That's why I do a lighter weight

35 x 10
35 x 10
35 x 10

Tricep Cable Press - Not sure on actual weight on these because on the station right opposite this I do almost the same reps but with the pin at 110 lbs.

50 x 15
55 x 13
55 x 13

Cable Crunches

55 x 25
55 x 30

Leg Lifts

1 x 25
1 x 30

That's it so far this week. Also trying to track food better but still a struggle for me.
« Last Edit: June 14, 2016, 12:45:07 PM by sakustoms »
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline doughnutgut

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Re: My 531 Journey
« Reply #1 on: January 22, 2014, 02:25:59 PM »
IN. IN. IN.

Plus 9 and plus 11 seems legit for a first run.

Online piperdown

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Re: My 531 Journey
« Reply #2 on: January 22, 2014, 03:04:07 PM »
In too!

If you want to see sucky squats look in my journal...
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: My 531 Journey
« Reply #3 on: January 22, 2014, 04:23:04 PM »
IN. IN. IN.

Plus 9 and plus 11 seems legit for a first run.
Thanks I appreciate it. Also thank you for the 531 materials.




In too!

If you want to see sucky squats look in my journal...


I feel ya man. My squat weights suck but I'm determined to bring them up.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online ljimd

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Re: My 531 Journey
« Reply #4 on: January 22, 2014, 04:46:14 PM »
In for the ride. 531 is a damn honest program. It should serve you well.

Online sakustoms

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Re: My 531 Journey
« Reply #5 on: January 22, 2014, 05:37:59 PM »
In for the ride. 531 is a damn honest program. It should serve you well.

Thanks I'm sure hoping it does. This is pretty much the first structured program I'm following.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online sakustoms

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Re: My 531 Journey
« Reply #6 on: January 23, 2014, 02:12:57 PM »
Today was deadlift day. Counting weights in my head to make up the prescribed amount slowed me down. :( I usually just add a 45 to each side till I reach a limit and then 10s or 5s.
I definitely spent too much time adding and subtracting in my head between sets, not to mention adding and subtracting plates from the bar.

Didn't end up getting as much done today as I wanted since I lift over lunch break.

Deadlift

135x5
160x5
195x5
210x5
240x5
275x10

Seated Cable Rows

135x10
150x10
165x10

Pulldowns

90x15
105x15
120x10

That's pretty much all that time allowed. I will try to throw some facepulls, rear delt flys and shrugs in with OHP day tomorrow time permitting.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online ljimd

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Re: My 531 Journey
« Reply #7 on: January 23, 2014, 02:42:53 PM »
Still got some decent volume in, even in a rush.

Online sakustoms

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Re: My 531 Journey
« Reply #8 on: January 23, 2014, 02:55:04 PM »
The max set on the deadlift seemed to wear me out so every exercise after that took a little more out of me. Near the end I actually felt like it was time to go anyway.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online piperdown

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Re: My 531 Journey
« Reply #9 on: January 23, 2014, 04:46:56 PM »
Man, 275x10... would love to do that
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline doughnutgut

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Re: My 531 Journey
« Reply #10 on: January 23, 2014, 04:49:21 PM »
Numbers looking solid for the plus 5 mate.

Looks like you got them pretty spot on. Nice lifting fella.

Online sakustoms

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Re: My 531 Journey
« Reply #11 on: January 23, 2014, 10:14:24 PM »
Man, 275x10... would love to do that

Thank and I have no doubt you will. Next week everything goes up and the max is 290. Hopefully I can come even close to that 10. That 275 kicked my ass. No way could I have completed another rep. This 531 is gonna be harder than I thought.

Numbers looking solid for the plus 5 mate.

Looks like you got them pretty spot on. Nice lifting fella.

Thanks. This is all new to me and TMonkey helped me setup the charts. He gave me images of charts he created and I tweaked it a little and put everything into an excel spreadsheet. This will make it easy for me to create new sets of charts for every cycle I run with the weights slightly elevated.

Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online FLEX

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Re: My 531 Journey
« Reply #12 on: January 24, 2014, 10:49:01 AM »
Welcome to the journals.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online sakustoms

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Re: My 531 Journey
« Reply #13 on: January 24, 2014, 12:53:38 PM »
Welcome to the journals.

Thank you kind sir. This is the first time in my 2 years I have ever even written anything down on paper and I'm loving it so far.

Today was OHP day. Ended up using dumbells because everything else was taken. So, I adjusted the numbers UP a little to accomodate the DB's.

Dumbell OHP

20x5
25x5
30x5
35x5
40x5
45x11

Rear delts on Pec Deck

70x12
80x12
90x8

Supersetted with DB side lateral raises

20x12
20x12
20x18

Smith machine BB Shrugs

135x20
205x12
225x12
245x6 - Grip failed at this point. Thought about using the hooks ( i use hooks instead of straps ) but moved on due to time constraints

High Rope Face Pulls

80x20
95x15
95x15

Supersetted with Rope crunches

95x30
95x40

That's it for this week. Next week lower body exercises go up 10# and uppers 5#. Hope to get close to my max sets of this week.
« Last Edit: January 24, 2014, 01:01:11 PM by sakustoms »
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline ThighoftheTiger

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Re: My 531 Journey
« Reply #14 on: January 24, 2014, 07:46:39 PM »
In for the journey!  Cheering as well!
My journal: http://www.iron-sanctuary.com/forums/index.php?topic=1420.0

2015 PB's
420 lbs - Deadlift
335 lbs - Squat
262 lbs - Bench