Author Topic: Peace BH program Journal  (Read 7999 times)

Offline peacesells

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Peace BH program Journal
« on: October 28, 2014, 03:19:37 PM »
Figured that since I've been benefiting from reading other journals here I'd go ahead and chronicle my training in the hope that others can learn from my successes and setbacks as I've learned from theirs.   Also it's an opportunity that is someone sees my approach as being off they can give me some constructive criticism. 

I am currently on cycle 8 of Wendler's 531.  All my supplemental exercises with the exception of barbell rows are designed to help with the 4 main lifts: Squat, Deadlift, Bench press and OH press.  I've done a lot of tweaking on these supplemental exercises and I believe I've found a good mix.  If anyone sees a programming issue please point it out.

Before starting 531 I've done both Starting Strength and Stronglifts.  It got to a point where that much volume was just killing my joints so I switched to the lower heavy volume program of 531.  This has made a world of difference.  The only set back is progression is much slower but I'm no longer over eager.  I'm just eager enough if that makes sense and my body is happier for the change.  There is also a lot less frustration with over use injuries and plateaus.  I haven't hit a plateau since starting 531 even though I've had momentary failures.  But, those are just blips in 1 days training..not a sustained issue.

« Last Edit: December 29, 2014, 06:59:15 PM by peacesells »

Offline peacesells

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Re: Peace 531 Journal
« Reply #1 on: October 28, 2014, 03:25:14 PM »
Monday 10/27/14  203.2 pounds.  1 hr 14 mins.

Previous week as a complete deload in that I did no lifting.  It was my first deload since cycle 4.  It was also my wedding anniversary week and I spent it building a craft room for my wife.  So there was some physical activity..just nothing real heavy.

I will only list my working sets.  No warms ups

Cycle 8 Week 1  65%, 75%, 85% x 5

OH Press:

95 x 5
110 x 5
122.5 x 2 (failure)  Not sure if the week off had something to do with this.  Will see what happens with next week.

Volume
90 x 10, 10, 8, 6, 8.  (Used wrist wraps for the first time on last 2 sets.)

Rows:
130 x 5, 140 x 5, 150 x 5

Volume
90 x 10 x 5


« Last Edit: October 28, 2014, 03:28:11 PM by peacesells »

Offline peacesells

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Re: Peace 531 Journal
« Reply #2 on: October 28, 2014, 03:27:47 PM »
Tuesday 10/28/14 200.3 pounds  1hr 16 mins.


Cycle 8 Week 1  65%, 75%, 85% x 5

Deadlifts:

225 x 5
255 x 5
290 x 5  (Probably should have been able to do more here but that 5th rep was very tough.)

Leg Curls:

55 x 10 x 5

Barbell lunges:

40 x 10 x 5


Online Bando

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Re: Peace 531 Journal
« Reply #3 on: October 28, 2014, 03:46:39 PM »
welcome to the journals
Revolution Powerlifting Syndicate

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DIEL?

Offline peacesells

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Re: Peace 531 Journal
« Reply #4 on: October 28, 2014, 03:55:31 PM »
welcome to the journals

Thanks Bando

Online FLEX

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Re: Peace 531 Journal
« Reply #5 on: October 28, 2014, 05:26:51 PM »
welcome to the journals

x2

Giddy up.   ;D
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: Peace 531 Journal
« Reply #6 on: October 28, 2014, 05:33:02 PM »
Good to see someone else journaling 531. I'll be following along.
Eric


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

Online BLK00TJ

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Re: Peace 531 Journal
« Reply #7 on: October 28, 2014, 05:35:16 PM »
Followin' another 5/3/1 Journal :D

Offline peacesells

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Re: Peace 531 Journal
« Reply #8 on: October 30, 2014, 03:31:16 PM »
Tuesday 10/30/14 201.6 pounds  1hr 19 mins.


Cycle 8 Week 1  65%, 75%, 85% x 5

Benchpress:

145 x 5
165 x 5
185 x 5 (Getting 5 was a struggle.)

Incline press:

90 x 10 x 5

Barbell Curls:

40 x 10
50 x 10
60 x 10
70 x 6
75 x 4

First time doing curls with a barbell.  I've been doing them with a curl bar.   

Face pulls:

35 x 10 x 5

Overall this was a very uninspired training session.  Began with forgetting to take my caffeine pill, which I took just before my last set of bench press.  I was weak today.  BP at 185 was a struggle and it shouldn't have been.  My previous working set was over 200 pounds.  Even 145 felt heavy.    I'll attribute it to the complete deload I did last week.

I usually listen to an audio book while lifting.  Today I was listening to "When Giants walked the Earth - Led Zepplin" and had to put some music on to try and get inspired.  Played Armored Saints Delirious Nomad album and it helped.

If you like good solid heavy rock this is the album for you.

https://www.youtube.com/watch?v=jLxQU_aX27c&list=ALGLx1orRGw4VBea46H_zUc2YNlM8KumVd&index=1



Anyway, I got through the work out.  Tomorrow squats.



Online sakustoms

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Re: Peace 531 Journal
« Reply #9 on: October 30, 2014, 07:01:10 PM »
You got the required reps that's what counts. Not every week will be a PR week. Trust me I know. I barely did my required bench numbers this week and I normally work over those numbers.

We just gotta keep plugging away.
Eric


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

Offline peacesells

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Re: Peace 531 Journal
« Reply #10 on: October 30, 2014, 08:12:03 PM »
You got the required reps that's what counts. Not every week will be a PR week. Trust me I know. I barely did my required bench numbers this week and I normally work over those numbers.

We just gotta keep plugging away.

Thanks Saku.  I'm happy I got the numbers.   I'll take the success where I can.  I also know that there are good weeks and bad weeks.  Who knows...Week 2 I may feel like a beast.

Online sakustoms

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Re: Peace 531 Journal
« Reply #11 on: October 31, 2014, 07:16:12 AM »
You got the required reps that's what counts. Not every week will be a PR week. Trust me I know. I barely did my required bench numbers this week and I normally work over those numbers.

We just gotta keep plugging away.

Thanks Saku.  I'm happy I got the numbers.   I'll take the success where I can.  I also know that there are good weeks and bad weeks.  Who knows...Week 2 I may feel like a beast.


I need a beastly day myself. Numbers have been down since hurting my back, but I'm trying to bring them back up.

This is such a good program. That's why I'm sticking with it a little while longer.
Eric


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

Offline peacesells

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Re: Peace 531 Journal
« Reply #12 on: October 31, 2014, 04:38:36 PM »


I need a beastly day myself. Numbers have been down since hurting my back, but I'm trying to bring them back up.

This is such a good program. That's why I'm sticking with it a little while longer.

Yeah, I'm enjoying it a lot.  I just don't get bored with it since you can change the assistance work when you want.  Keeping the compounds going you always improve.  Gives you a ton of room to experiment with other stuff.  A great leaning system for someone as new to this as I am.

Offline peacesells

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Re: Peace 531 Journal
« Reply #13 on: October 31, 2014, 04:47:17 PM »
Friday 10/31/14 199.8 pounds  1hr 10 mins.


Cycle 8 Week 1  65%, 75%, 85% x 5

Squats:

165 x 5
190 x5
215 x 7  (2 more than required but I wanted 10.  Stopped at 7 as form broke on that rep.)

Calf Raises:

180 x 20 x 5

SLDL:

140 x 10 x 5.  (Last 3 sets exploded out of the bottom.  Also used straps due to some thumb problem.)

A better training session today.  Remembered to take my caffeine pre-workout which was evident in how I felt compared to yesterday.   Really wanted 10 reps on my squat since I had gotten 7 at 220 previously.  Could have pushed it but form would have been bad.




Whenever I wear those shorts it looks like I'm sporting a woody when I squat.  Who knows..maybe I am and I don't realize it?  /shudder

Music today brought to you by Led Zeppelin.


Offline peacesells

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Re: Peace 531 Journal
« Reply #14 on: November 03, 2014, 03:33:08 PM »
Monday 11/3/14  No weight taken today  1 hr 7 mins.

Took my caffeine and added a candy bar pre-workout as well as my BCAA's.  Wanted to see what sugar would do for my energy.  On my second working set of OH press I did feel a bit of the sugar jitters but the quickly went away.  Holding judgement for now on effectiveness.  I was strong today that last Monday but I still failed on my proscribed final lift requirement.

Also, used wrist wraps on all sets of OH Press.  They are a big help and I'll continue to use them.

I will only list my working sets.  No warms ups

Cycle 8 Week 2  70%, 80%, 90% x 3

OH Press:

100 x 3
115 x 3
130 x 2 (failure on 3rd rep.)



Had a good grunt on rep 2.  Good thing I wasn't at a certain gym.

Volume
95 x 10, 9, 7, 6, 5. 



Rows:
130 x 8, 140 x 8, 150 x 8

Volume
90 x 10 x 5  1 minute rest between sets.  Need to increase weight next week.

This training session was brought to you by Skid Row's "Slave to the Grind"