Iron Sanctuary

Journals => Journals => Topic started by: sakustoms on January 22, 2014, 02:17:50 PM

Title: Sakustoms workout log
Post by: sakustoms 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.
Title: Re: My 531 Journey
Post by: doughnutgut on January 22, 2014, 02:25:59 PM
IN. IN. IN.

Plus 9 and plus 11 seems legit for a first run.
Title: Re: My 531 Journey
Post by: piperdown on January 22, 2014, 03:04:07 PM
In too!

If you want to see sucky squats look in my journal...
Title: Re: My 531 Journey
Post by: sakustoms 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.

(http://images.zaazu.com/img/thumbsup-thumbs-up-approve-ok-smiley-emoticon-000283-facebook.gif)


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.
Title: Re: My 531 Journey
Post by: ljimd on January 22, 2014, 04:46:14 PM
In for the ride. 531 is a damn honest program. It should serve you well.
Title: Re: My 531 Journey
Post by: sakustoms 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.
Title: Re: My 531 Journey
Post by: sakustoms 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.
Title: Re: My 531 Journey
Post by: ljimd on January 23, 2014, 02:42:53 PM
Still got some decent volume in, even in a rush.
Title: Re: My 531 Journey
Post by: sakustoms 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.
Title: Re: My 531 Journey
Post by: piperdown on January 23, 2014, 04:46:56 PM
Man, 275x10... would love to do that
Title: Re: My 531 Journey
Post by: doughnutgut 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.
Title: Re: My 531 Journey
Post by: sakustoms 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.

Title: Re: My 531 Journey
Post by: FLEX on January 24, 2014, 10:49:01 AM
Welcome to the journals.
Title: Re: My 531 Journey
Post by: sakustoms 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.
Title: Re: My 531 Journey
Post by: ThighoftheTiger on January 24, 2014, 07:46:39 PM
In for the journey!  Cheering as well!
Title: Re: My 531 Journey
Post by: sakustoms on January 24, 2014, 08:38:00 PM
Thanks for joining my journey. Journaling is definitely something new for me but I know it will give me some place to come back and compare to make sure I am moving in the right direction. If I'm not, I know I can ask for help to get me going.
Title: Re: My 531 Journey
Post by: PVSampson on January 25, 2014, 12:03:14 AM
Always be plenty here to help or offer advice. 275 for 10 is no slacking either.

So why hooks and not straps? I thought about them but was worried about what to do if I had to dump the bar.
Title: Re: My 531 Journey
Post by: sakustoms on January 25, 2014, 10:31:47 AM
Always be plenty here to help or offer advice. 275 for 10 is no slacking either.

So why hooks and not straps? I thought about them but was worried about what to do if I had to dump the bar.


Definitely lots of good folks to ask for help or advice here.

I use the hooks only because I had them. 15 or so years ago when I attempted to get in better shape I bought them for deadlifts. I don't think I had even seen any straps for sale then. I used them for like 6 months and they'd been sitting ever since. The nice part is I can make the wrist closure nice and tight and they double as wrist supports.

These are what I use but without the brand name on it.

(http://store.bbcomcdn.com/images/store/prodimage/prod_26252/image_26252_original_X_450_white.jpg)
Title: Re: My 531 Journey
Post by: sakustoms on January 27, 2014, 12:51:24 PM
Monday 1/27/2014

Week 2 of 5/3/1

Weight 161

Ate hardly anything this a.m. so squats were off a little.
Squat

85x5
115x5
125x5
150x3
170x3
190x3+ Got 6.

Goblet Squats

60x10
75x10
80x10

Walking DB Lunges

40x7 out 7 back
40x7 out 7 back

Seated Calf Raises

100x20
110x12
110x10

That was it for today. Still taking too much time for this workout.
 
Title: Re: My 531 Journey
Post by: piperdown on January 27, 2014, 02:01:12 PM
How long did it take you?

I'm usually in and out in 45 mins or under.
Title: Re: My 531 Journey
Post by: sakustoms on January 27, 2014, 02:30:41 PM
It probably takes me about 45 of working time but the issue is I'm on lunch break and supposed to get an hour. It took me about an hour and 20 minutes from work to gym and back.

I can usually do this all in a little less time and still get in leg extensions.
Title: Re: My 531 Journey
Post by: piperdown on January 27, 2014, 03:39:22 PM
It probably takes me about 45 of working time but the issue is I'm on lunch break and supposed to get an hour. It took me about an hour and 20 minutes from work to gym and back.

I can usually do this all in a little less time and still get in leg extensions.

Ah. I walk across the parking driveway to our company gym.
Title: Re: My 531 Journey
Post by: sakustoms on January 27, 2014, 05:53:19 PM
That must be nice. Takes me almost 10 minutes each way.
Title: Re: My 531 Journey
Post by: Senator on January 27, 2014, 06:12:41 PM
I have not very fond memories of lunges, they gave me the worst case of doms in places I didnt know could hurt.

Good session and good luck with your 531 journey
Title: Re: My 531 Journey
Post by: doughnutgut on January 27, 2014, 06:17:13 PM
Squats 6 on plus set = check
Goblets = check
Lunges = check

Hobbling the next few days = check. ;)

Nice work fella.
Title: Re: My 531 Journey
Post by: piperdown on January 27, 2014, 07:55:03 PM
That must be nice. Takes me almost 10 minutes each way.

Depending on how many people I talk to it could take me 20 mins....but that's still work and my lunch only starts once I walk in the gym  ;D
Title: Re: My 531 Journey
Post by: sakustoms on January 27, 2014, 09:21:25 PM
I have not very fond memories of lunges, they gave me the worst case of doms in places I didnt know could hurt.

Good session and good luck with your 531 journey

Thanks, I appreciate it. Today was a particularly rough day with the lunges due to bumping up the weights on squats and goblets. I've never done goblets that high before but I figured it was time to put on my big boy pants and start lifting some real weight. I almost tipped over on the one lunge.  :o  ;D But I made it and did another set. I will not give up.


Squats 6 on plus set = check
Goblets = check
Lunges = check

Hobbling the next few days = check. ;)

Nice work fella.

As always, thank you. Will definitely be hobbling. My left knee right across the knee cap made a funny noise when I was doing lunges. Feels ok but hopefully it doesn't turn into something. 

Thankfully next weeks squat max is only for 1 because that might be right around what I can do. This 531 is definitely harder than I anticipated when I started looking at the numbers. 

Title: Re: My 531 Journey
Post by: sakustoms on January 27, 2014, 09:24:20 PM
That must be nice. Takes me almost 10 minutes each way.

Depending on how many people I talk to it could take me 20 mins....but that's still work and my lunch only starts once I walk in the gym  ;D

Haha My lunch starts when I get back from the gym. I wait in my office for like 5 minutes and then sneak up to our little kitchen and grab my lunch... :ninja:
Title: Re: My 531 Journey
Post by: flat6nut on January 28, 2014, 11:58:18 AM
I see the hooks....hate them. Give Versa Gripps a look when you are ready to upgrade.  ;)
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 02:14:32 PM
Why do you hate them? I have never had any issues with them. What is the actual advantage of versa grips over these?
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 02:34:09 PM
Tuesday 1/28/2014

Week 2 of 5/3/1

Weight 158.4

Flat BB Bench

90x5
115x5
135x5
160x5
180x5
200x3+ - Got 6

Decline Iso Lateral plate load machine

90x20
160x10
180x7
110x18 - 20 second rest
90x12

Flat bench DB fly

35x10
40x10
45x8

Supersetted with

DB Skullcrushers

20lb DB each hand x8
15lb DB each hand x12
15lb DB each hand x17

That's pretty much it for today. Shortened lunch due to delayed work start.

Pic today after workout. Still working on losing the mid section fat. :(

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=28)
Title: Re: My 531 Journey
Post by: flat6nut on January 28, 2014, 02:42:44 PM
Versa Gripps are more comfy, more versatile, fit larger bar sizes. They also don't put wear on rubber handles on equipment.
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 02:46:51 PM
Versa Gripps are more comfy, more versatile, fit larger bar sizes. They also don't put wear on rubber handles on equipment.

I'll keep that in mind. So far I have no issues of comfort and I only use the hooks for DL and DB and smith machine shrugs and these are all steel bars.

Do versa grips offer any type of wrist support?
Title: Re: My 531 Journey
Post by: Bando on January 28, 2014, 02:49:23 PM

Pic today after workout. Still working on losing the mid section fat. :(

([url]http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=28[/url])


NE PA, you got 5 months before the shirt comes off - plenty of time  ;)
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 03:09:40 PM

Pic today after workout. Still working on losing the mid section fat. :(



NE PA, you got 5 months before the shirt comes off - plenty of time  ;)

I'm sure gonna give it hell. Still being lazy and not tracking food but my diet has gotten WAY better and I've cut out all sweets and junk food. Down about 8 lbs so far.
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 05:55:07 PM
Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.  :o  I'll see how the core feels tomorrow.
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2014, 07:55:05 PM
So decided to track my macros today.

Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.

I figured to work with 85% of that = 1882.

So today looks like this so far:

Protein 171g
Fat 34g
Carbs 132g
Calories 1518

So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.
Title: Re: My 531 Journey
Post by: tobymax on January 28, 2014, 10:22:49 PM
Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.  :o  I'll see how the core feels tomorrow.

Pretty good times on those planks! 

Your journal and Jtbny's have piqued my interest in the 5/3/1 program.  Need to educate myself on it.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 07:55:27 AM
Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.  :o  I'll see how the core feels tomorrow.

Pretty good times on those planks! 

Your journal and Jtbny's have piqued my interest in the 5/3/1 program.  Need to educate myself on it.

Thanks Toby. I am new to 5/3/1 as this is only my second week. Not sure how long I'm going to run it but at least for 3 or 4 rotations.

If you want the 5/3/1 and beyond 5/3/1 PDFs to read I can email them to you. Just pm me your email addy.
Title: Re: My 531 Journey
Post by: John on January 29, 2014, 08:01:44 AM
Program looks good. Couple things for ya:

I know you mentioned t monkey gave you an excel spreadsheet but I'll leave you this link. It does all the work and is flexible. No need to reinvent the wheel. Oh and it will give you the plates to use too. ;D

Versa grips are awesome and yes are also wrist support. I'd highly recommend getting a pair. I've had mine for years ( actually lost my original set a few weeks ago and ordered a new pair that day).

Nice weight being moved. You might be heading for a stall soon though.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 12:58:02 PM
Program looks good. Couple things for ya:

I know you mentioned t monkey gave you an excel spreadsheet but I'll leave you this link. It does all the work and is flexible. No need to reinvent the wheel. Oh and it will give you the plates to use too. ;D

Versa grips are awesome and yes are also wrist support. I'd highly recommend getting a pair. I've had mine for years ( actually lost my original set a few weeks ago and ordered a new pair that day).

Nice weight being moved. You might be heading for a stall soon though.

Yea he gave me pics and I input it into excel and created a couple cycles worth. All I have to do is change weights when my 3rd cycle ends. I will however take a look at the link but I think you forgot to add it here.

I'll look into versa grips since I may use them for other pull exercises once I surpass my grip ability till it catches up. Wrist support is important to me too.

I believe you may be right, it feels like I am going to stall sooner than I should. If/when that happens I'll readjust the numbers and start again. Live and learn.  ;D

Thanks for all the input.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 01:04:55 PM
Wednesday 1/29/2014

Weight - 159.4

Shoulders

OHP Smith Machine - Did all of these sets with no rest - only long enough to swap plates.

40x20
50x8
60x8
70x8
80x8
90x20 This was my max set 3+ I think I may be counting weights wrong. Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Did a couple extra sets

110x12
135x4.5

DB Side lateral raises

25x12
25x12
25x12

Supersetted with

DB rear flys

20x15
20x15
20x15

Rope face pulls

95x15
95x15
95x15

SS with rope crunches

95x30
95x30

Smith machine shrugs

135x15
225x12
245x10
255x7

Everything felt pretty good today and I made better time.
Title: Re: My 531 Journey
Post by: ThighoftheTiger on January 29, 2014, 01:36:10 PM
Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Depends on the machine.  If it's well balanced, it could almost be zero.  What's it "feel" like empty?  Like a 40 lb DB heavy?

If you can do lighter weight with free barbell on OHP, I think you'd be better served.  The Smith is locking you into a linear pathway, which is not exactly what your body does when it OHP's.  That put's some lateral stress on the shoulder joint, which isn't what you want.  Something to consider, bat it around in here and see what others say.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 02:10:39 PM
Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Depends on the machine.  If it's well balanced, it could almost be zero.  What's it "feel" like empty?  Like a 40 lb DB heavy?

If you can do lighter weight with free barbell on OHP, I think you'd be better served.  The Smith is locking you into a linear pathway, which is not exactly what your body does when it OHP's.  That put's some lateral stress on the shoulder joint, which isn't what you want.  Something to consider, bat it around in here and see what others say.

Ok thanks. I'll check it out next time I do this. I did seated DB last week because nothing else was open. I like the smith because I can sit on the high backed chair. I feel more stable sitting than standing.
Title: Re: My 531 Journey
Post by: doughnutgut on January 29, 2014, 02:49:11 PM
So decided to track my macros today.

Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.

I figured to work with 85% of that = 1882.

So today looks like this so far:

Protein 171g
Fat 34g
Carbs 132g
Calories 1518

So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.

Did you end up spending most of that spare 364 calories on fats Sak?

I hope so. ;)
Title: Re: My 531 Journey
Post by: John on January 29, 2014, 03:25:24 PM
http://blackironbeast.com/5/3/1/calculator (http://blackironbeast.com/5/3/1/calculator)

Sorry here it is.

As for the weight on a smith bar I wouldn't worry about it and just count the plate weight. Doesn't matter and it doesn't translate to Bb lifts anyways (ie if you bench 225 1rm max on a smith that doesn't mean you will with free weights). The important thing is you progress no matter the weight counted.
Title: Re: My 531 Journey
Post by: flat6nut on January 29, 2014, 04:24:45 PM
Just a quick note. Don't mistake me when I suggest the use of versa gripps when it comes to back work. Our goals may be completely opposite. I use versas for back to isolate the back....period. I use them to take away the grip strength as MUCH as I possibly can. Even if I am pulling five pounds or five hundred. I want to stimulate the back muscles not my grip, forearms, biceps....etc.  there are other days and other movements that those muscle groups are getting worked.

:)
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 06:56:55 PM
So decided to track my macros today.

Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.

I figured to work with 85% of that = 1882.

So today looks like this so far:

Protein 171g
Fat 34g
Carbs 132g
Calories 1518

So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.

Did you end up spending most of that spare 364 calories on fats Sak?

I hope so. ;)

Yes as a matter of fact I did, and I enjoyed them very much. I ate 4 tbsp of Jif natural PB and a handful of almonds. Such torture.  :biggrin:
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 06:58:52 PM
[url]http://blackironbeast.com/5/3/1/calculator[/url] ([url]http://blackironbeast.com/5/3/1/calculator[/url])

Sorry here it is.

As for the weight on a smith bar I wouldn't worry about it and just count the plate weight. Doesn't matter and it doesn't translate to Bb lifts anyways (ie if you bench 225 1rm max on a smith that doesn't mean you will with free weights). The important thing is you progress no matter the weight counted.


Thanks for the link. I'll check it out tonight. I plan on counting only the plates on the smith from now on. Now I feel bad cause I thought I was shrugging 255 lbs when it was only 215 lbs of plates.  :o


Just a quick note. Don't mistake me when I suggest the use of versa gripps when it comes to back work. Our goals may be completely opposite. I use versas for back to isolate the back....period. I use them to take away the grip strength as MUCH as I possibly can. Even if I am pulling five pounds or five hundred. I want to stimulate the back muscles not my grip, forearms, biceps....etc.  there are other days and other movements that those muscle groups are getting worked.

:)


Ok, I get what you're saying. I only use the hooks for deadlifting really and only once my grip fails. So, how much of a difference do you think it makes when say using versa grips on a seated row, or wouldn't you do that? I can see how using the grips would pretty much make your arms another attachment point between the machine and your back.
Title: Re: My 531 Journey
Post by: flat6nut on January 29, 2014, 08:21:07 PM
I use them for all my pulling movements, and shrugs.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 08:53:40 PM
I use them for all my pulling movements, and shrugs.

Good to know. I'll have to look into them. Thanks again.

Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2014, 08:55:36 PM
Today's macros

Calories 1870
Protein 161g
Fat        66g
Carbs   158g

Tomorrow is wing night so I don't know how I'll account for the wings.

Anyone have any ideas?
Title: Re: My 531 Journey
Post by: PVSampson on January 29, 2014, 09:06:34 PM
I only just got some Versa Gripps and I love them.The grip is excellent,and another great thing is if I will ever have to dump the bar,all I will need to do is let go.First few times take a bit to adjust comfortably and learn how to wrap them best,but pretty easy to use.
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2014, 06:59:36 AM
I only just got some Versa Gripps and I love them.The grip is excellent,and another great thing is if I will ever have to dump the bar,all I will need to do is let go.First few times take a bit to adjust comfortably and learn how to wrap them best,but pretty easy to use.

Good point Pete. I never thought of that. I would not be able to dump the bar with the hooks. Ok, now I'm gonna have to look into this.
Title: Re: My 531 Journey
Post by: flat6nut on January 30, 2014, 08:30:46 AM
I have had the same pair for five years...they get better with age.
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2014, 11:26:23 AM
I have had the same pair for five years...they get better with age.

Good to know they last. :)
Title: Re: My 531 Journey
Post by: doughnutgut on January 30, 2014, 11:29:17 AM

Tomorrow is wing night so I don't know how I'll account for the wings.

Anyone have any ideas?

Wing it.  8)
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2014, 11:32:50 AM

Tomorrow is wing night so I don't know how I'll account for the wings.

Anyone have any ideas?

Wing it.  8)

Haha nice. I actually found values online. I checked a bunch of sites and they said pretty much the same.

Thursday 1/30/2014

No workout. Barely slept last night and allergies kicking my ass today.

Will track macros today.

So far today - including values for dinner since I know them already.

Calories 951
P 93
F 35
66
Title: Re: My 531 Journey
Post by: sakustoms on January 31, 2014, 11:43:03 AM

Friday 1/31/2014

Weight 159.4 lbs

Deadlift

135x5
160x5
195x3
225x3
260x3
290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good.  :D

Seated Cable Rows

150x10
165x8
185x5

WG Pulldowns

100x12
110x12
120x10

SS with

WG Pullups

BWx5
BWx4
BWx5

This ends week 2 of my 1st cycle of 531
Title: Re: My 531 Journey
Post by: John on January 31, 2014, 11:46:16 AM
Fantastic +set. Should be able to ride the deadlift for some time before a reset.
Title: Re: My 531 Journey
Post by: tobymax on January 31, 2014, 11:49:09 AM


290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good.  :D

Nice!  That's a lot of reps at that weight.  You must have been wiped out after that.
Title: Re: My 531 Journey
Post by: sakustoms on January 31, 2014, 11:54:13 AM
Fantastic +set. Should be able to ride the deadlift for some time before a reset.

Thanks. I'm hoping so. Next weeks max set is @ 305X1 so we'll see.




290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good.  :D

Nice!  That's a lot of reps at that weight.  You must have been wiped out after that.

Thanks. I only really had any issues with the last rep but I definitely had to take a minute to sit and catch my breath. Then I had to unload all the stinking plates.  :-\
Title: Re: My 531 Journey
Post by: Senator on January 31, 2014, 03:53:37 PM
Great + set indeed! and still some accessory work after wards! full of win
Title: Re: My 531 Journey
Post by: sakustoms on January 31, 2014, 08:21:52 PM
Great + set indeed! and still some accessory work after wards! full of win

Thanks, I appreciate it. I'm just trying to get the most I can out of this.
Title: Re: My 531 Journey
Post by: sakustoms on January 31, 2014, 10:21:18 PM

Another days food tracking down. Had some to make up for from yesterday.

Would have liked to get a little more protein.

Calories - 2097
Protein - 161  <---- too low
Fat - 81
Carbs - 181 <----- too high

Overall I guess it's ok. Just got done eating turkey chili at 10 pm to finish up.

Have a great weekend everyone.
Title: Re: My 531 Journey
Post by: halfway on January 31, 2014, 10:35:13 PM
Nice work man, nearly double BW for 10 reps.
Title: Re: My 531 Journey
Post by: sakustoms on January 31, 2014, 10:40:09 PM
Nice work man, nearly double BW for 10 reps.

Thanks man, I'm trying. Hoping to be pulling next weks 305 for at least 7.
Title: Re: My 531 Journey
Post by: sakustoms on February 01, 2014, 09:03:51 PM
Day off today. Just stopping in to write down my macros for the day.

I can't believe how little food I was actually getting in before I started tracking. Now I'm scrounging for food to eat that fits what I need for the day. Just finished another helping of turkey chili at 9pm. I iz sooo stuffed.

Today's totals.

Calories - 1804
Protein -  163
Fat       -  61
Carbs    - 176

I need to find high protein/low carb food options other than the usual chicken, fish, turkey etc. Something quick to eat.

Thinking of switching to BSNs Syntha 6 Isolate, currently taking regular Syntha 6. Only one I can stand the taste of.
Title: Re: My 531 Journey
Post by: piperdown on February 01, 2014, 09:50:31 PM
Hamburger, chuck roast, sirloin steaks, potatoes to name a few more in my meal rotation. Also, pork chops, loin roast, pulled pork, bacon, ham and sausage.
It's about portion control, not the types of food.
Title: Re: My 531 Journey
Post by: FLEX on February 02, 2014, 10:47:59 AM

Deadlift

290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good.  :D

Nice work.
Title: Re: My 531 Journey
Post by: sakustoms on February 02, 2014, 02:37:11 PM
Hamburger, chuck roast, sirloin steaks, potatoes to name a few more in my meal rotation. Also, pork chops, loin roast, pulled pork, bacon, ham and sausage.
It's about portion control, not the types of food.

I looked into sausage but it was filled with fat. I thought potatoes were very high in carbs and low in protein, at least that's what everything I read says. My problem is I'm only eating at most 5 times a day and when I take in a lot of carbs during the day I scrounge for low carb alternatives at night.

Also, I'd like to find something low carb/ high protein that I could just grab as a snack instead of heating up a meal all the time. Thanks for the input though, I'm gonna do some digging.



Deadlift

290x10 - This was my 3+ set. Never did that many reps at this weight. Feels good.  :D

Nice work.

Thanks a lot. Deads are my favorite exercise.
Title: Re: My 531 Journey
Post by: ThighoftheTiger on February 03, 2014, 07:36:11 PM

Also, I'd like to find something low carb/ high protein that I could just grab as a snack instead of heating up a meal all the time. Thanks for the input though, I'm gonna do some digging.


Some of the stuff I use:
Lean beef jerky
Protein drink mixed with water (ahead of time in a cooler)
NF Cottage cheese
Tuna
Cold leftover chicken breast - this can be really good!
Dry roasted peanuts

I'm assuming you're not also shunning some fats.
Title: Re: My 531 Journey
Post by: flat6nut on February 03, 2014, 07:41:01 PM
I like how you keep plugging away...diet and gym. Someone is motivated. ;)
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2014, 08:06:58 PM

Also, I'd like to find something low carb/ high protein that I could just grab as a snack instead of heating up a meal all the time. Thanks for the input though, I'm gonna do some digging.



Some of the stuff I use:
Lean beef jerky
Protein drink mixed with water (ahead of time in a cooler)
NF Cottage cheese
Tuna
Cold leftover chicken breast - this can be really good!
Dry roasted peanuts

I'm assuming you're not also shunning some fats.


Nope, not shunning fat. In fact I'm getting ready to make a protein shake with lots O' PB in it. I'm way under for fats today so I gotta make up.

Is there a way to make cottage cheese taste good? I can't stand the stuff. I love peanuts. Never crossed my mind, thanks.


I like how you keep plugging away...diet and gym. Someone is motivated. ;)


Thanks, that means a lot. I am more motivated than I've ever been. Tired of spinning my wheels, this is my year.

(http://yepindeed.files.wordpress.com/2012/12/grinch_o_gifsoup-com.gif)
Title: Re: My 531 Journey
Post by: BigDaddy on February 03, 2014, 08:13:23 PM
I get cottage cheese with pineapple in it.  Adds very few calories, but really helps with the flavor.
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2014, 08:16:13 PM
No gym on the weekend.

Did my cardio today by spending 4.5 hrs clearing snow. ME ---->  :twak: <-----SNOW

Sunday Macros

Calories - 1774
Protein  - 161
Fat        - 66
Carbs    - 134

Monday Macros

Calories - 1677
Protein - 205
Fat - 53
Carbs - 146

Thank jrob for finding my mistakes in calculating.

Hopefully it gets easier tracking what I eat after I've done it for a bit.
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2014, 08:17:28 PM
I get cottage cheese with pineapple in it.  Adds very few calories, but really helps with the flavor.

Thanks, I'll check it out. I love pineapple.

Big thanks to everyone who takes the time to read my journal and offer advice and kind words. It means a lot to see so many people willing to help.

 :beerchug:
Title: Re: My 531 Journey
Post by: jrob69 on February 03, 2014, 08:25:58 PM
No gym on the weekend.

Did my cardio today by spending 4.5 hrs clearing snow. ME ---->  :twak: <-----SNOW

Saturday Macros

Calories - 1774
Protein  - 161
Fat        - 66
Carbs    - 134

Sunday Macros

Calories - 1677
Protein - 205
Fat - 53
Carbs - 146

Hopefully it gets easier tracking what I eat after I've done it for a bit.

Are you subtracting something from your macros? Sunday I see 1881 cals.
Title: Re: My 531 Journey
Post by: halfway on February 03, 2014, 08:28:09 PM
CC is truly disgusting imo. but it can be made into a magical creation by doing this


buy sodium free CC

mix in some vanilla essence, pumpkin pie spice, whatever flavorings you like. I like to add a little sugar free jello pudding and da vinci sugar-free English toffee syrup
Add 2-3 tablespoons heavy cream

blend until pudding

put it in a microwaveable container

freeze

microwave a min or so to soften it (or just don't super freeze it)

put back in the blender

blend to the consistency of Soft serve Ice cream

tastes great, especially with some sugar free syrup and crushed pecans / peanuts sprinkled on top.

60gs protein, a wee bit of carbs and some fat
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2014, 08:36:02 PM
No gym on the weekend.

Did my cardio today by spending 4.5 hrs clearing snow. ME ---->  :twak: <-----SNOW

Saturday Macros

Calories - 1774
Protein  - 161
Fat        - 66
Carbs    - 134

Sunday Macros

Calories - 1677
Protein - 205
Fat - 53
Carbs - 146

Hopefully it gets easier tracking what I eat after I've done it for a bit.

Are you subtracting something from your macros? Sunday I see 1881 cals.

Well first off I'm losing it. I forgot today was Monday because work was closed.  :banghead: Yes, I just reran the numbers and you are correct. Thanks for picking up on that. Now to change everything. lol
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2014, 08:38:08 PM
CC is truly disgusting imo. but it can be made into a magical creation by doing this


buy sodium free CC

mix in some vanilla essence, pumpkin pie spice, whatever flavorings you like. I like to add a little sugar free jello pudding and da vinci sugar-free English toffee syrup
Add 2-3 tablespoons heavy cream

blend until pudding

put it in a microwaveable container

freeze

microwave a min or so to soften it (or just don't super freeze it)

put back in the blender

blend to the consistency of Soft serve Ice cream

tastes great, especially with some sugar free syrup and crushed pecans / peanuts sprinkled on top.

60gs protein, a wee bit of carbs and some fat

Wow that sounds good. I'll have to give it a try. What size CC serving is that macro rating for?
Title: Re: My 531 Journey
Post by: halfway on February 03, 2014, 08:50:02 PM
the whole 1lb tub, I use Lucerne fat free/sodium free CC that they sell at safeway
Title: Re: My 531 Journey
Post by: ThighoftheTiger on February 03, 2014, 08:50:43 PM
CC is truly disgusting imo. but it can be made into a magical creation by doing this


buy sodium free CC

mix in some vanilla essence, pumpkin pie spice, whatever flavorings you like. I like to add a little sugar free jello pudding and da vinci sugar-free English toffee syrup
Add 2-3 tablespoons heavy cream

blend until pudding

put it in a microwaveable container

freeze

microwave a min or so to soften it (or just don't super freeze it)

put back in the blender

blend to the consistency of Soft serve Ice cream

tastes great, especially with some sugar free syrup and crushed pecans / peanuts sprinkled on top.

60gs protein, a wee bit of carbs and some fat

There you go!  That sounds decadent!
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2014, 09:09:16 AM
the whole 1lb tub, I use Lucerne fat free/sodium free CC that they sell at safeway

Thanks. I'll look for it in the store.


There you go!  That sounds decadent!

I'll reserve judgement till I try it. Haha
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2014, 01:03:02 PM
Tuesday 2/4/2014

BW = 157.6

Cycle 1 - Week 3 of 5/3/1

Legs

Squats

85x5
105x5
125x3
160x5
180x3
200x1+ Got 2  :banghead:

Goblets

85x10
90x10
95x8

That's it. short workout, got to gym at noon and had to be back at 1 for a meeting which I'm headed to now.

Feelings: :feelsbadman: at my piss poor squats. I think I need to go back and reset squat numbers for next cycle.

ETA: While my workout wasn't my best I think I hit my macros pretty good today.

Calories - 1885 ( I shoot for 1882 )
Protein - 167
Fat - 61
Carbs - 167

Title: Re: My 531 Journey
Post by: ThighoftheTiger on February 04, 2014, 02:39:51 PM
200x1+ Got 2  :banghead:

I has a confused.  :dunno: Isn't TWO more than ONE?

No, seriously.  I know a lot of guys on here and elsewhere want some large number on the plus set, but the whole reason 5/3/1 works is the step by step incremental loading deloading sawtooth march to heavier and heavier weights. 

Week four is deload, right?  Then week 5 or week 1 cycle 2 will be 5's at a lower weight than 200, right?  So you're not doing piss poor imo.  I get told this too, (and I think you might have been one who did). You got 2.  Great job!  Keep on truckin'! :thumbsup:
Title: Re: My 531 Journey
Post by: Little Tim on February 04, 2014, 03:00:09 PM
Yeah, echoing ToT remarks.

The only failure is the one you don't learn from and grow.

There's a handful of things in my work that get rave reviews and when customers ask me how I can create "X" item so well, I'll tell them it's 90% technique and doing it over and over and over again.   

Just keep plugging away.
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2014, 03:04:09 PM
200x1+ Got 2  :banghead:

I has a confused.  :dunno: Isn't TWO more than ONE?

No, seriously.  I know a lot of guys on here and elsewhere want some large number on the plus set, but the whole reason 5/3/1 works is the step by step incremental loading deloading sawtooth march to heavier and heavier weights. 

Week four is deload, right?  Then week 5 or week 1 cycle 2 will be 5's at a lower weight than 200, right?  So you're not doing piss poor imo.  I get told this too, (and I think you might have been one who did). You got 2.  Great job!  Keep on truckin'! :thumbsup:


Yeah, echoing ToT remarks.

The only failure is the one you don't learn from and grow.

There's a handful of things in my work that get rave reviews and when customers ask me how I can create "X" item so well, I'll tell them it's 90% technique and doing it over and over and over again.   

Just keep plugging away.



Thanks guys. Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today. Maybe it has something to do with the 4.5 hrs I spent yesterday moving snow.  :whistle: Yep, that's my story and I'm sticking to it.
Title: Re: My 531 Journey
Post by: ThighoftheTiger on February 04, 2014, 03:13:11 PM
Maybe it has something to do with the 4.5 hrs I spent yesterday moving snow.  :whistle:

See there!  Another PR!
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2014, 04:28:35 PM
Maybe it has something to do with the 4.5 hrs I spent yesterday moving snow.  :whistle:

See there!  Another PR!

I like the way you think.  :beerchug:
Title: Re: My 531 Journey
Post by: geek23ka on February 05, 2014, 03:16:53 PM
i am terrible getting high reps for heavier weights. i just seem to run out of steam pretty quick. my lower weights i can rep out, (like on my 5+ and 3+ days) and then when it comes to 1+, it's a different song and dance. some people are just like that. if you did well with 5+ and 3+ and you got 2 for your 1+, i would keep it going. in fact, i would keep it going until you actually failed, and then try that month over again, and if you fail *again* then reset.

but i'm also sorta stubborn like that.

congrats on getting the 2 reps!! be proud.

(plus are you cutting? bc that will account for it, big time)
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2014, 04:49:37 PM
i am terrible getting high reps for heavier weights. i just seem to run out of steam pretty quick. my lower weights i can rep out, (like on my 5+ and 3+ days) and then when it comes to 1+, it's a different song and dance. some people are just like that. if you did well with 5+ and 3+ and you got 2 for your 1+, i would keep it going. in fact, i would keep it going until you actually failed, and then try that month over again, and if you fail *again* then reset.

but i'm also sorta stubborn like that.

congrats on getting the 2 reps!! be proud.

(plus are you cutting? bc that will account for it, big time)

Thanks for the insight. I am cutting at about 85% of TDEE and I'm continually losing weight albeit slowly. I thought that might have something to do with it but figured I may have started out too high. This week everything is screwed up because I'm stranded home with all the snow and the gym is a 35 minute drive for me on a good day. I may have to double up the next couple days or actually workout on the weekend ( but of course, we're supposed to get another 12-18" of snow this weekend so who knows.

Next week is my deload so after that I'll move on to the next cycle and it's weights and continue until I can't.

Thanks again for the insight.
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2014, 09:04:03 PM
Today was another day of no gym - only snow cardio.

3.5 hrs of snow removal

Daily Macros

Calories - 1714
Protein - 160
Fat - 46
Carbs - 125

Missed my goal by a little but need to pick up a couple more fats and carbs tomorrow.
Title: Re: My 531 Journey
Post by: PVSampson on February 05, 2014, 09:20:34 PM
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.

You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.

Don't bring yourself down for going forward.
Title: Re: My 531 Journey
Post by: John on February 05, 2014, 09:27:55 PM
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.

You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.

Don't bring yourself down for going forward.

Smart words right here. Wanted to make sure it wasn't missed.  ;D
Title: Re: My 531 Journey
Post by: Senator on February 05, 2014, 09:55:05 PM
i think its easy to get caught up in the + numbers, where we expect to hit a certain range based on the number of reps we hit at weight x, but if weight y is heavier, then so long as the prescribed number of reps is hit, its within the program.

Don't forget also, on any given day, the weights can appear heavier (or lighter) than they are with drops / increases in energy, feeling positive / negative etc.
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2014, 10:08:50 PM
Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.


You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.

Don't bring yourself down for going forward.


Maybe I'm being too hard on myself but after the + sets I've been doing on squat have been so good it was disheartening to stall so quickly today.


You ARE being too hard.There was no stall.Stalling is when you cannot hit the required reps.Hitting the target and getting another is progressing.

Don't bring yourself down for going forward.


Smart words right here. Wanted to make sure it wasn't missed.  ;D


i think its easy to get caught up in the + numbers, where we expect to hit a certain range based on the number of reps we hit at weight x, but if weight y is heavier, then so long as the prescribed number of reps is hit, its within the program.

Don't forget also, on any given day, the weights can appear heavier (or lighter) than they are with drops / increases in energy, feeling positive / negative etc.


Thanks to all of you. I have a tendency of being my own worst critic and at times doubting myself. I thought for sure I would have more in me so when I didn't it was upsetting. But I have to learn to realize that there will be those up days and down days and just keep on.

That's the great thing about this place, there are so many good folks here that are willing to help others and so many people who are a real inspiration to me.

That's it, get in here. It time for a

(http://i15.photobucket.com/albums/a376/smileywoman/Group252520Hug252520Smiley.png)

 :jester:

Thanks again guys for the words of wisdom. They are much appreciated.
Title: Re: My 531 Journey
Post by: sakustoms on February 06, 2014, 06:44:36 PM
Thursday 2/6/2014

Wt 158.6

Cycle 1 Week 3

Bench day

BB Bench

90x5
115x5
135x5 Only called for 3 but I did 5
170x5
200x5 - Only called for 3 but I did 5
215x1+ Got 4

DB flat bench flys

40x10
45x10
50x8

SS with

DB pullovers

55x10
65x9
70x8

OHP Day

Had to use DB because everything else was being used.

DB Shoulder press - each weight is per hand

20x5
25x5
30x5
35x5
40x5
45x1+ Got 6

Side lateral raises - weights are per hand

25x12
25x12
25x12

SS with

DB rear flys - per hand

20x12
20x12
20x12

Rope face pulls

95x15
95x15
95x15

That's the entire workout. Did bench and OHP days together since I missed 2 days due to snow.

Total workout time - 60 minutes. I did most of the shoulder work with little or no resting in between sets.

Today felt good even though I've barely slept the past 2 nights. Tomorrow is deads and looking forward to seeing what I can do for my max set. Also looking forward to deload week. Probably do some isolation work.

ETA: Macros

Calories - 1829
Protein - 176
Fat - 65
Carbs - 135
Title: Re: My 531 Journey
Post by: piperdown on February 06, 2014, 08:51:58 PM
Doubling up is never easy and I personally would have difficulty doing bench and OHP same day  :o
Title: Re: My 531 Journey
Post by: sakustoms on February 06, 2014, 09:11:44 PM
Doubling up is never easy and I personally would have difficulty doing bench and OHP same day  :o

Yea it's not what I really wanted to do but I didn't want to miss a workout for the week and they're calling for more snow this weekend.
Title: Re: My 531 Journey
Post by: djflex on February 06, 2014, 10:28:38 PM
Wow  , you got all that done in 60 minutes? I probably would puke or pass out..
Impressive
Title: Re: My 531 Journey
Post by: doughnutgut on February 07, 2014, 05:32:45 AM
Some people just chalk a missed session off. Shrugs.

Then some people suck it up and catch up as soon as they can.

Like a boss. ;)

great session man.
Title: Re: My 531 Journey
Post by: sakustoms on February 07, 2014, 07:04:12 AM
Wow  , you got all that done in 60 minutes? I probably would puke or pass out..
Impressive

Thanks dj. I wasn't even aware I was going that fast until I was done.


Some people just chalk a missed session off. Shrugs.

Then some people suck it up and catch up as soon as they can.

Like a boss. ;)

great session man.

Thanks Leigh. The old me would have just blown it off but I'm putting a lot more effort into this than I did before.
Title: Re: My 531 Journey
Post by: sakustoms on February 07, 2014, 12:48:50 PM
Friday 2/7/2014

BW - 159.2

Cycle 1 Week 3

Deadlift Day

135x5
160x5
195x3
240x5
275x3
305x1+ Got 7 - that 7th rep was a grinder.

T-bar plate load rows
All weights listed are plate weight only

90x12
115x12
125x8

WG Pulldowns

105x12
115x15
125x12

SS with

WG Pullups

BWx6
BWx4
BWx5 (+ 2 negatives)

Finished off with Smith machine BB shrugs since I missed it the other day.
Weights are plate weight only.

180x8 - lost grip
200x15 - with hooks
230x12 - with hooks

Today felt pretty good and I'm happy with my max set on DL. Back is sore now so hopefully no more snow this weekend. lol

ETA: Macros

Calories - 1887
Protein - 190
Fat - 64
Carbs - 140
Title: Re: My 531 Journey
Post by: tobymax on February 07, 2014, 01:12:37 PM
You got some good numbers going on.  215x4 on BP, 305x7 on DL.  Nice. 
Title: Re: My 531 Journey
Post by: ThighoftheTiger on February 07, 2014, 03:06:13 PM
Good stuff!
Title: Re: My 531 Journey
Post by: sakustoms on February 07, 2014, 05:34:30 PM
You got some good numbers going on.  215x4 on BP, 305x7 on DL.  Nice.

Thanks Toby. Next week is deload week so I'll be interested to see how I do the following week when I start cycle 2 and the numbers all go up.


Good stuff!

Thank you sir.
Title: Re: My 531 Journey
Post by: Senator on February 07, 2014, 06:10:06 PM
You got some good numbers going on.  215x4 on BP, 305x7 on DL.  Nice.

Thanks Toby. Next week is deload week so I'll be interested to see how I do the following week when I start cycle 2 and the numbers all go up.


Good stuff!

Thank you sir.

I think it might be Wendler himself as being quoted "a week off the gym wont make you weak, same as a week at the gym wont make you big".

My best bench session came after a deload week, there might be something to them.....
Title: Re: My 531 Journey
Post by: sakustoms on February 07, 2014, 09:24:18 PM
You got some good numbers going on.  215x4 on BP, 305x7 on DL.  Nice.

Thanks Toby. Next week is deload week so I'll be interested to see how I do the following week when I start cycle 2 and the numbers all go up.


Good stuff!

Thank you sir.

I think it might be Wendler himself as being quoted "a week off the gym wont make you weak, same as a week at the gym wont make you big".

My best bench session came after a deload week, there might be something to them.....

I've worked harder towards my goals these past 3 weeks than I have been. I am ready for a deload week.
Title: Re: My 531 Journey
Post by: FLEX on February 08, 2014, 01:33:37 PM
Happy deload week.

In for PR city when you get back.
Title: Re: My 531 Journey
Post by: ljimd on February 08, 2014, 04:26:22 PM
Nice work sak. Enjoy the deload.
Title: Re: My 531 Journey
Post by: sakustoms on February 08, 2014, 04:32:26 PM
Happy deload week.

In for PR city when you get back.

Thanks Flex. New PRs would be real nice. So far 305 DL for 7 is a PR as I've never done high reps with any weight before. :)

Hoping for my squat numbers to start getting better.


Nice work sak. Enjoy the deload.

Thank you. I'm definitely looking forward to it. Gonna do a little light isolation work too.
Title: Re: My 531 Journey
Post by: sakustoms on February 08, 2014, 09:22:27 PM
Just posting today's macros.

Calories - 1907
Protein - 161
Fat - 71
Carbs - 156


Carbs and fat were higher today because I decided to treat myself to a yummy delicious black and white pie from TastyKake. So delicious. This is pretty much only the second time I've eaten any junk food since I started tracking and the other time was a real small slice of cake.

And I still managed to stay pretty good with my macros overall so I'm happy about that.
Title: Re: My 531 Journey
Post by: halfway on February 09, 2014, 12:50:57 AM
A Deload is great in theory but we usually find a way to shorten them, good for you for taking downtime you earned it!

Did you try the icecream cottage cheese?
Title: Re: My 531 Journey
Post by: sakustoms on February 09, 2014, 09:22:37 AM
A Deload is great in theory but we usually find a way to shorten them, good for you for taking downtime you earned it!

Did you try the icecream cottage cheese?

Thanks. I am going to go to the gym a couple days this week and work on some light isolation. Maybe some leg press but not a lot.

I didn't try the CC ice cream yet because I left the ingredients list at home. I'm gonna get the stuff today and try.
Title: Re: My 531 Journey
Post by: sakustoms on February 09, 2014, 08:13:32 PM
Macros again. blah blah I know boring.

Calories - 1857
Protein - 184
Fat - 73
Carbs - 116


Kept carbs lower today because they were too high yesterday. Back to the gym tomorrow to begin my easy peasy deload week.  :graucho:
Title: Re: My 531 Journey
Post by: sakustoms on February 09, 2014, 08:15:09 PM

Did you try the icecream cottage cheese?

I made this today. I used a little more whipping cream because it didn't want to blend. I also added sugar free jello chocolate pudding. Turned out real good. I actually just blended some into my protein shake.

Thanks again for the idea.
Title: Re: My 531 Journey
Post by: sakustoms on February 10, 2014, 12:58:06 PM
Monday 2/10/2014

BW = 157.8

First day of deload. I have decided - deload week will start tomorrow. :)

Wanted to do something different today than my normal squat day.

Leg Press - plate weight only

200x8
400x5
490x4
540x3

Calf Raises on Leg Press machine

540x10
400x13
200x14

GHR

BWx20
+25x15
+35x12

Leg Extensions - These were done with no rest in between sets

90x15
80x12
70x10
50x15

7 minutes in the pseudo sun and done for the day.
Title: Re: My 531 Journey
Post by: sakustoms on February 11, 2014, 08:21:29 PM
In order to guarantee a deload today I skipped the gym. Instead, after work I came home and did 45 minutes of chopping up and moving ice/snow mounds in preparation for Wednesday/Thursday coming snow storm.

Macros for today

Calories - 1871
Protein - 158
Fat - 65
Carbs - 163


Back was aching today from chopping and shoveling. Felt better after hot shower.
Title: Re: My 531 Journey
Post by: Bando on February 11, 2014, 08:35:54 PM
I came home and did 45 minutes of chopping up and moving ice/snow mounds in preparation for Wednesday/Thursday coming snow storm.

There is no storm, I think you are getting trolled by your weatherman.
Title: Re: My 531 Journey
Post by: sakustoms on February 11, 2014, 08:45:15 PM
I came home and did 45 minutes of chopping up and moving ice/snow mounds in preparation for Wednesday/Thursday coming snow storm.


There is no storm, I think you are getting trolled by your weatherman.


This is what they are saying.

(http://www.everydaynodaysoff.com/wp-content/uploads/2010/02/shit-storm-weatherman.jpg)

But I surely hope you are right.
Title: Re: My 531 Journey
Post by: Little Tim on February 11, 2014, 09:17:40 PM
I live about 3 hours west and the weatherman says it's highly dependent on what happens off the coast.  Right now they're predicting up to 5" here unless there's warm air coming up from the south in which case it'll be a noreaster and we'll get over a foot. 

Either way that's shoveling depths. Sunday's inch or so already melted off the driveway without any help. 

Just hope we see less bugs this summer season.
Title: Re: My 531 Journey
Post by: sakustoms on February 12, 2014, 06:40:33 AM
I live about 3 hours west and the weatherman says it's highly dependent on what happens off the coast.  Right now they're predicting up to 5" here unless there's warm air coming up from the south in which case it'll be a noreaster and we'll get over a foot. 

Either way that's shoveling depths. Sunday's inch or so already melted off the driveway without any help. 

Just hope we see less bugs this summer season.

Yea, right now they're saying snow starting after midnight tonight and lasting till sometime Friday morning.

We better have a sunny dry summer this year.
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2014, 12:13:04 PM
Finally back to the gym after what turned into a 2 week deload. Had to cut it short due to still feeling off after having the heart issues.

Wt 156.2

I think losing this weight is starting to affect strength so I'm not sure what I'm gonna do now.

Squat day

85x5
105x5
125x3
145x5
165x5
190x5+ - Got 8

Goblets

85x10
90x6
Stopped after this short set due to feeling light headed.

Seated Calf Raises

90x15
100x10
110x9

Stopped workout after this. Still feeling OFF for some reason.
Title: Re: My 531 Journey
Post by: tobymax on February 24, 2014, 12:42:00 PM
Good to see you back in the Journals.  Starting off with legs after 2 weeks off -- brave man.  Going to have some good DOMS, I reckon.

What is your heart issue?  I hope all is well. 
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2014, 01:22:15 PM
Thanks Toby, it's good to be back. I am sure there will be DOMS but at least I'll know I did something.  ;D

I have what they call left ventricle hypertrophy, which basically means my left ventricle is enlarged and basically works harder than the right. Also have slightly high blood pressure.

Never gave it much thought before but now I seem to have some issues so gotta get it checked out.

I have to go in for a cardiac ultrasound so they can see it working.  :o

 
Title: Re: My 531 Journey
Post by: Senator on February 24, 2014, 03:54:24 PM
good session back, but take care of the health
Title: Re: My 531 Journey
Post by: BLK00TJ on February 24, 2014, 04:04:06 PM
Welcome back.  Coming back from an illness or injury it's sometimes a good idea to come in on a deload just to get your feel back.  That's probably why you felt off.  Too much too soon.  Good work though.
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2014, 04:27:53 PM
good session back, but take care of the health

Welcome back.  Coming back from an illness or injury it's sometimes a good idea to come in on a deload just to get your feel back.  That's probably why you felt off.  Too much too soon.  Good work though.

Thanks guys. It felt so good to actually be back in the gym. I setup an appointment to get my heart ultrasound done on Wednesday so I'll see what they say.

I'll be under the bar tomorrow though, bench day. I'm looking forward to that.
Title: Re: My 531 Journey
Post by: taylor9569 on February 24, 2014, 04:52:53 PM
Nice work.
I started back with legs after a 3 month lay off, gotta love those Bambi legs the next day  ;D


(http://stream1.gifsoup.com/view3/1652497/bambi-on-the-ice-o.gif)
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2014, 08:37:48 PM
Thanks. I can feel it already. I'll wear it like a badge of honor, even though I'll bitch and moan the whole time. LOL
Title: Re: My 531 Journey
Post by: sakustoms on February 25, 2014, 12:34:16 PM
Tuesday

Wt - 157.0

Bench day

Decline bench since that's all that was open

90x5
115x5
135x3
155x5
175x5
195x5+ Got 9

Flat DB Flys

40x10
50x10
55x7

DB Pullovers

60x12
70x10
75x9

Tricep Pushdown with flat bar

50x12
50x15
50x15

That's it for today. Bench felt good and I didn't get dizzy or lightheaded today.
Title: Re: My 531 Journey
Post by: sakustoms on February 26, 2014, 12:44:53 PM
Wednesday 2/26/2014

Wt - 156.8

OHP Day

Smith Machine OHP - Plate weight only

40x5
50x5
60x3
70x5
80x5
90x5+ Got 14

Side Lateral Raised

25x12
25x12
25x12

SS with

Peck Deck Rear Flys

90x12
90x11
90x6 & 50x8

Smith Machine Shrugs - Plate weight only

140x15
230x10
250x10
140x20

High Rope Face Pulls

95x15
95x15
95x15

Felt a lot better today than on Monday. Feeling back to normal.
Title: Re: My 531 Journey
Post by: doughnutgut on February 26, 2014, 07:58:50 PM
Got 14.

Solid. Great work Sakman
Title: Re: My 531 Journey
Post by: sakustoms on February 27, 2014, 07:10:00 AM
Thanks DNG.

Yesterday was a low carb high protein day.  Ended up over 200g protein and under 130g carbs. Weight was down about 2.4lbs this morning.
Title: Re: My 531 Journey
Post by: sakustoms on February 27, 2014, 12:19:18 PM
Thursday 2/27/2014

Wt - 154.2

Deadz

135x5
160x5
195x3
220x5
250x5
285x5+ Got 9

Pullups

BWx8
BWx8

Pulldowns

105x12
110x10

That's it. Short workout today. Felt good but strength feels like it may be down some. I'm down around 9 lbs since the middle of January though so I'm gonna keep cutting for now.
Title: Re: My 531 Journey
Post by: doughnutgut on February 27, 2014, 01:11:55 PM
9lb in shy of 8 weeks. Not too shabby. Plus set is a great solid number.

Nice work.
Title: Re: My 531 Journey
Post by: ljimd on February 27, 2014, 01:15:15 PM
Lots of dead reps on a cut. You're a tuff guy sak.

Good work
Title: Re: My 531 Journey
Post by: sakustoms on February 27, 2014, 02:10:33 PM
9lb in shy of 8 weeks. Not too shabby. Plus set is a great solid number.

Nice work.

Thanks. I've been slacking a little on my tracking and eating lately so I should probably be a little lower, but I don't think I wanna lose weight too fast.


Lots of dead reps on a cut. You're a tuff guy sak.

Good work

Thank you sir. That means a lot coming from someone who really gets things done such as yourself.
Title: Re: My 531 Journey
Post by: taylor9569 on February 27, 2014, 03:46:36 PM
Lots of dead reps on a cut. You're a tuff guy sak.

Good work

^^^^^ This. Good stuff  8)
Title: Re: My 531 Journey
Post by: BLK00TJ on February 27, 2014, 04:53:46 PM
Outstanding job on that Max rep set.  I hate going above 5 on deads and kinda can't wait until my reps are cut down to size later in the program. :D

then again, if I'm grinding out 10 reps @ 405 that'd be cool too though :D
Title: Re: My 531 Journey
Post by: sakustoms on February 28, 2014, 09:52:29 AM
Lots of dead reps on a cut. You're a tuff guy sak.

Good work

^^^^^ This. Good stuff  8)
Thank you.


Outstanding job on that Max rep set.  I hate going above 5 on deads and kinda can't wait until my reps are cut down to size later in the program. :D

then again, if I'm grinding out 10 reps @ 405 that'd be cool too though :D

Thank you. I just try to grind out as many as I can but I'd settle for 1 @ 405 for now. lol
Title: Re: My 531 Journey
Post by: deerslayer on February 28, 2014, 08:04:28 PM
Nice work on those deads!!!!!!
Title: Re: My 531 Journey
Post by: Daniel0636 on March 01, 2014, 10:22:08 AM
Good job on the deadlifts! I can't imagine doing them on a cut! I've been bulking for the past year and 4 months :P Just forever bulking atm lol  ;D
Title: Re: My 531 Journey
Post by: sakustoms on March 01, 2014, 07:09:37 PM
Nice work on those deads!!!!!!

Thanks DS


Good job on the deadlifts! I can't imagine doing them on a cut! I've been bulking for the past year and 4 months :P Just forever bulking atm lol  ;D

Thanks Dan. Deads are one exercise I really like doing and my strenght on these hasn't seem to fallen off any yet. I've slowed down the cut a little <---- This is code for I've been lazy and not tracking as closely lately, ate at McDonalds yesterday and had fries with my buffalo chicken wrap today.  :biggrin:
Title: Re: My 531 Journey
Post by: PVSampson on March 01, 2014, 07:30:10 PM
Agree with everyone above...Good work on the deads!!

I'm flat out getting reps on a maintenance plus a few cals,but on a cut that's some good lifting.
Title: Re: My 531 Journey
Post by: sakustoms on March 01, 2014, 07:38:03 PM
Agree with everyone above...Good work on the deads!!

I'm flat out getting reps on a maintenance plus a few cals,but on a cut that's some good lifting.

Thanks Pete. I think it's the Starbucks I drink in the morning, or maybe the PB sandwich I usually eat a little while before lifting.  :jester:

 I'm just happy to be still picking up the weights.

Once I hit cycle 3 deadz will get harder because I'll be closer to my 1RM then.
Title: Re: My 531 Journey
Post by: FLEX on March 02, 2014, 04:25:04 PM
Good job with the 285 x 9  DL

Title: Re: My 531 Journey
Post by: sakustoms on March 02, 2014, 07:20:06 PM
Good job with the 285 x 9  DL

Thanks Flex
Title: Re: My 531 Journey
Post by: sakustoms on March 03, 2014, 11:56:15 AM
3/3/2014

Wt - 156.2

Squats- Decided to skip goblets today and do more squat sets

85x5
105x5
125x3
160x3
180x3
200x3+ Got 6 but the last rep was difficult

115x10
115x10
115x10 - Went all the way to ground on the last rep and barely made it out of the hole. DOH!!!

Seated Calf Raises

100x18
110x12
110x12
70x12

That's it for today. Squats took too long and I ran out of time. Squats felt better this week than last week.
Title: Re: My 531 Journey
Post by: Little Tim on March 03, 2014, 12:14:43 PM
All the way to ground?!?!  :o

Strong body mechanics there. My ATG squats hover about 4-6 inches off the floor, any lower and I'd probably fall backwards. 
Title: Re: My 531 Journey
Post by: sakustoms on March 03, 2014, 12:34:33 PM
Ok you caught me, I was maybe 1" from the ground. That's where the bar hits the safeties.  ;D But I wasn't low enough to take the actual weight off my legs like as in sitting down. If I did that I would definitely have fallen over backwards.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 03, 2014, 01:55:48 PM
nice work!  You don know that the last rep is always supposed to be hard, right?  :D
Title: Re: My 531 Journey
Post by: sakustoms on March 03, 2014, 02:51:40 PM
nice work!  You don know that the last rep is always supposed to be hard, right?  :D

Thanks. Yea supposed to be hard, but that hard?  :o Started to come out of the hole and went right back in. Had to reset and do over. :doh:
Title: Re: My 531 Journey
Post by: BLK00TJ on March 03, 2014, 02:53:40 PM
nice work!  You don know that the last rep is always supposed to be hard, right?  :D

Thanks. Yea supposed to be hard, but that hard?  :o Started to come out of the hole and went right back in. Had to reset and do over. :doh:
Did you shovel this morning too?  that killed my workout today.  Everything felt heavy.

You're doing great.  Not every day can be a PR day.  You'll be stronger next time.
Title: Re: My 531 Journey
Post by: sakustoms on March 03, 2014, 02:59:18 PM
nice work!  You don know that the last rep is always supposed to be hard, right?  :D

Thanks. Yea supposed to be hard, but that hard?  :o Started to come out of the hole and went right back in. Had to reset and do over. :doh:
Did you shovel this morning too?  that killed my workout today.  Everything felt heavy.

You're doing great.  Not every day can be a PR day.  You'll be stronger next time.

No thankfully we didn't get any snow. I think you guys got it all. I actually prayed for no snow so I could come to work. lol I'm so sick of snow.

I've only been doing squats faithfully since about last October so I think I'm coming to my upper limit. The most I've done is 235x2.  Eventually I'll have to reset but I'm ok with that. Thanks for the kind words.
Title: Re: My 531 Journey
Post by: taylor9569 on March 03, 2014, 03:19:13 PM

200x3+ Got 6 but the last rep was difficult

115x10 - Went all the way to ground on the last rep and barely made it out of the hole. DOH!!!


If they were easy you'd be doing it wrong  :P

Good stuff  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 03, 2014, 08:49:41 PM

200x3+ Got 6 but the last rep was difficult

115x10 - Went all the way to ground on the last rep and barely made it out of the hole. DOH!!!


If they were easy you'd be doing it wrong  :P

Good stuff  8)

Thanks. I did it wrong for the first year or more. Everything was way to easy and no real structured program. That's why I switched to 531. I want results dammit.  :nopity:
Title: Re: My 531 Journey
Post by: PVSampson on March 03, 2014, 10:18:17 PM
That's why I switched to 531. I want results dammit.

And it's working.I've noticed you are happy with your progress on 531,and you are making good progress at that.Good shit man!
Title: Re: My 531 Journey
Post by: sakustoms on March 04, 2014, 07:13:18 AM
That's why I switched to 531. I want results dammit.

And it's working.I've noticed you are happy with your progress on 531,and you are making good progress at that.Good shit man!

Thanks Pete. I appreciate the kind words. I am happy so far, even with my squats. Squats are the hardest for me and I always feel like I'm not gonna get the + set. Then when I hit + numbers it feels pretty damn good. 8)
Title: Re: My 531 Journey
Post by: sakustoms on March 04, 2014, 12:24:45 PM
3/4/2014

Wt - 157

Bench day - hard to compare this week to last since last week was decline bench.

Flat bench

90x5
115x5
135x3
165x3
185x3
205x3+ Got 5 ( the 5th rep was about 95% me with about 5% from my spotter )  ::)

CGBP

135x12
145x8
145x7

DB Pullovers

70x12
75x10
80x7

Cable Flys - weight is each hand

50x10
50x10
50x10

Supersetted with

Cable Tricep Pushdowns

110x12
115x12
115x12

Bench felt pretty good but would have like a few more on the + set. I do the first 5 sets stopping only to add weight to the bar with a short rest before the + set.

Macros

P - 179
F - 49
C - 127
Cals - 1705
Title: Re: My 531 Journey
Post by: BLK00TJ on March 04, 2014, 12:57:50 PM
Great work there!  Progressing very well.
Title: Re: My 531 Journey
Post by: sakustoms on March 04, 2014, 01:03:09 PM
Great work there!  Progressing very well.

Thanks a lot. Thanks for checking in.
Title: Re: My 531 Journey
Post by: sakustoms on March 04, 2014, 01:04:06 PM
To keep myself accountable, here is a shot from today.

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=82)
Title: Re: My 531 Journey
Post by: BLK00TJ on March 04, 2014, 01:05:19 PM
Damn, bro... sure you don't want to drive down to MD and do a meet?  :)
Title: Re: My 531 Journey
Post by: Senator on March 04, 2014, 01:49:18 PM
Good few sessions under the bar, looking like you lift in the pic
Title: Re: My 531 Journey
Post by: sakustoms on March 04, 2014, 02:12:56 PM
Damn, bro... sure you don't want to drive down to MD and do a meet?  :)

Thanks for the compliment.

As much as I appreciate that, I am nowhere near any type of meet. Who knows what the future holds though.


Good few sessions under the bar, looking like you lift in the pic

Thank you sir. I never think so, so it's nice to hear someone say it.
Title: Re: My 531 Journey
Post by: sakustoms on March 05, 2014, 12:25:35 PM
3/5/2014

OHP Day

DB shoulder press - Wt = each hand

20x5
25x5
30x3
40x3
45x3
50x3+ Got 8 I guess this is a PR for me since I never really do DB shoulder press at this weight. ;)

DB side lateral raises

25x12
25x12
25x12

SS with

Rear Pec Deck Flys

90x12
90x10
90x8, & 50x8

Smith machine shrugs - plate weight only

140x15
230x10
250x12 - with hooks
140x25

High rope facepulls

95x15
95x15
95x15

That's pretty much it. Nothing really special, just another session.

Macros

Protein - 175
Fat - 71
Carbs - 132
Cals - 1867
Title: Re: My 531 Journey
Post by: tobymax on March 05, 2014, 03:46:01 PM
sak, your chest looks great in that pic.  Especially good definition down the middle.  Keep up the good work!
Title: Re: My 531 Journey
Post by: sakustoms on March 05, 2014, 07:45:07 PM
Thanks toby. I'm hoping to bring everything up this year.  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 06, 2014, 12:24:15 PM
Thursday 3/6/92014

Deads

135x5
160x5
195x3
235x3
270x3
300x3+ Got 7

Seated Rows

150x12
165x8
150x8

Pulldowns - no lean back

105x10
110x12
110x10

SS with

Straight arm pressdowns

45x10
45x10
45x10

Today felt pretty good. Those SA pressdowns really blasted my lats. :)

Macros

Protein - 150
Fat - 62
Carbs - 148
Cals - 1718


My weight has slowly crept back up from 154 to 157 but my pants don't seem any tighter, so that must be a good thing.  :rocker:
Title: Re: My 531 Journey
Post by: BLK00TJ on March 06, 2014, 01:12:33 PM
Damn good job on that 300 lb dead set.  Outstanding!
Title: Re: My 531 Journey
Post by: sakustoms on March 06, 2014, 01:52:01 PM
Damn good job on that 300 lb dead set.  Outstanding!

Thanks. I really wanted one more but my form was starting to break down. Next week is 315x1. The most I've ever got at 315 is 3 but wasn't doing 5 sets leading to it. Should be interesting.
Title: Re: My 531 Journey
Post by: taylor9569 on March 06, 2014, 04:26:46 PM
Nice deadz man  8) and looking good in the pic (no homo)
Title: Re: My 531 Journey
Post by: sakustoms on March 07, 2014, 07:01:31 AM
Nice deadz man  8) and looking good in the pic (no homo)

Thanks man, I appreciate the comments.
Title: Re: My 531 Journey
Post by: jediokie on March 07, 2014, 08:53:45 AM
So how are you liking 5/3/1?
Title: Re: My 531 Journey
Post by: sakustoms on March 07, 2014, 08:58:40 AM
So how are you liking 5/3/1?

I'm really liking it so far. It's forcing me to stay focused on improving each week and I'm seeing my numbers holding if not increasing.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 07, 2014, 04:45:26 PM
Nice work on the deadlift's!
Title: Re: My 531 Journey
Post by: sakustoms on March 07, 2014, 08:10:18 PM
Nice work on the deadlift's!

Thank you sir.
Title: Re: My 531 Journey
Post by: FLEX on March 08, 2014, 06:50:31 PM
Nice work on the deadlift's!

x2

300 for 7 at <160 is great
Title: Re: My 531 Journey
Post by: sakustoms on March 08, 2014, 08:05:23 PM
Nice work on the deadlift's!

x2

300 for 7 at <160 is great

Thanks Flex.
Title: Re: My 531 Journey
Post by: sakustoms on March 10, 2014, 12:22:12 PM
3/10/2014

BW - 158.0

Week 3 of cycle 2

Squats

Warmup Sets

85x5
105x5
125x3

Working sets

170x5
190x3
210x1+ - Only managed 2. I think it may be time to reset on squats.

DB lunges

35x8 out 8 back
40x9 out 9 back
40x9 out 9 back

Smith machine Calf raises - plate weight only

70x20
90x17
90x14

Next week is a deload week and the following week starts cycle 3 of 531 so I'll see what happens to squat number at that time.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 11, 2014, 03:35:12 PM
Might be worth a reset or it could just be an off day, but work none the less :)
Title: Re: My 531 Journey
Post by: sakustoms on March 11, 2014, 07:45:34 PM
Yea that's how I look at it. I went in and did what needed to be done and moved on.
Title: Re: My 531 Journey
Post by: doughnutgut on March 11, 2014, 09:24:31 PM
Yea that's how I look at it. I went in and did what needed to be done and moved on.

Possibly jump all the other lifts for the next cycle and just leave the squats as they are. Then you will be able to compare the last cycle to the new cycle and see if there is an improvement.

Going to look back at your figures so I got an idea of it being an off day or not.

Either way. Great stuff.
Title: Re: My 531 Journey
Post by: doughnutgut on March 11, 2014, 09:28:10 PM
I seen
190 you got 8
200 you got 6
This time you got 2.

Off day it is. Many variables can come into play. Take it as you want but there is nothing showing that you cant get a good 4+ on that plus 1 day.
Title: Re: My 531 Journey
Post by: sakustoms on March 12, 2014, 06:54:17 AM
Yea that's how I look at it. I went in and did what needed to be done and moved on.

Possibly jump all the other lifts for the next cycle and just leave the squats as they are. Then you will be able to compare the last cycle to the new cycle and see if there is an improvement.

Going to look back at your figures so I got an idea of it being an off day or not.

Either way. Great stuff.

I seen
190 you got 8
200 you got 6
This time you got 2.

Off day it is. Many variables can come into play. Take it as you want but there is nothing showing that you cant get a good 4+ on that plus 1 day.


Thanks Leigh. I like your idea of jumping up everything but squats. I'll start cycle 3 with squat numbers back to what they were for cycle 2 and go forward. Thanks for taking the time to look over things in here.  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 12, 2014, 01:26:40 PM
3/12/2014

BW - 155.0

Bench day

90x5
115x5
135x3
175x5
205x3
220x1+ Got 2 on these. Could maybe have tried for 3 since I had a spotter but the 2nd was really hard going up. This is a PR for me at this bodyweight as I've never really flat benched much and last time I did I was about 165 lbs and doing the same weight.  :)

CGPB

115x20
135x12
145x7

DB Pullovers

70x11
75x10
80x7

SS with

Rope Tricep Pushdowns ( had to switch back and forth between machines and one has a heavier ratio or something )

50x15
110x12
50x12

That's it for today. Barely slept last night and woke up feeling like I might be getting sick. Felt a little light headed after most sets but I was not gonna let that stop me.

ETA

Macros

Protein - 207
Fat - 68
Carbs - 100
Cals - 1831


Macro split is off today. Could have used more fat and carbs but tomorrow is chicken wing night so I'll make it up.
Title: Re: My 531 Journey
Post by: Senator on March 12, 2014, 02:59:11 PM
Good benching for not being right in the head, strong determination
Title: Re: My 531 Journey
Post by: Little Tim on March 12, 2014, 04:18:30 PM
Congrats on the PR!  On a caloric deficit,  nonetheless.

Nah, gaining strength while cutting calories is only seen in total newbs.  ;)
Title: Re: My 531 Journey
Post by: taylor9569 on March 12, 2014, 05:03:20 PM
Nice work on the benching, and congrats on the PR  :)
Title: Re: My 531 Journey
Post by: sakustoms on March 12, 2014, 06:53:59 PM
Good benching for not being right in the head, strong determination

Thanks Senator. Just took an afternoon nap and some more meds. Feeling a little more right now. ;)


Congrats on the PR!  On a caloric deficit,  nonetheless.

Nah, gaining strength while cutting calories is only seen in total newbs.  ;)


Thanks Tim. I wondered how long I could cut till strength stalled. Looks like I may be reaching that.


Nice work on the benching, and congrats on the PR  :)

Thanks Taylor. I've never been a real big bench numbers guy but that's on my 'to do' list for this year. That and a 405 dead. I want 4pps.  ;D
Title: Re: My 531 Journey
Post by: sakustoms on March 13, 2014, 12:23:23 PM
3/13/2014

BW - 155

OHP Day

Smith OHP - plate weight only

40x5
50x5
60x5
80x5
90x3
100x1+ Got 12

Side lateral raises

20x15
20x15
20x15

SS with

Rear DB flys

20x15
20x15
20x15

Smith machine BB shrugs - plate weight only

140x15
230x10
250x11
140x27

High rope face pulls-  Heavier weighted machine

50x15
50x15
50x15

That's it. Simple in/out day. Next week is deload.

Macros

Protein - 186
Fats - 59
Carbs - 172
Calories - 1963
Title: Re: My 531 Journey
Post by: Daniel0636 on March 14, 2014, 07:19:01 AM
Really impressive bench numbers! You'll be benching my squat numbers soon lol! :o

Title: Re: My 531 Journey
Post by: sakustoms on March 14, 2014, 08:24:54 AM
Really impressive bench numbers! You'll be benching my squat numbers soon lol! :o

Haha thanks. I doubt that. I'd be happy to be squatting your squat numbers.  ;D
Title: Re: My 531 Journey
Post by: sakustoms on March 14, 2014, 11:28:32 AM
3/14/14

BW - 157

Deadz

135x5
160x5
195x3
250x5
285x3
315x1+ Got 7.5 - that's right, I said .5 I saw it go half way up.  :jester:
225x10

Pulldowns wide grip

110x15
110x15
110x10

That's it. Like an idiot I read the gym clock wrong - it was across the room and I'm half blind - and I thought it said an hour later so I packed up and ran out. Then I jumped in my car and saw the right time.  :banghead:

Next week is deload week so I'll do some back work then to make up for it.
Title: Re: My 531 Journey
Post by: tobymax on March 14, 2014, 01:20:27 PM
Strong lifts on the DL... even though you could have worked out another hour!   :)
Title: Re: My 531 Journey
Post by: BLK00TJ on March 14, 2014, 02:10:50 PM
Oustanding job on the deadz!
Title: Re: My 531 Journey
Post by: sakustoms on March 14, 2014, 02:17:41 PM
Strong lifts on the DL... even though you could have worked out another hour!   :)

Haha thanks toby. I couldn't have stayed another hour though, I was on early lunch break. I just thought I lost track of time.  :o


Oustanding job on the deadz!

Thank you sir.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 14, 2014, 02:25:17 PM
Great deadlift numbers!  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 14, 2014, 04:18:12 PM
Great deadlift numbers!  8)

Thanks Dan.
Title: Re: My 531 Journey
Post by: PVSampson on March 16, 2014, 08:05:53 PM
Popped in for a look and you are repping 315 on deads!!

Awesome work mate. 531 seems to be treating you well.
Title: Re: My 531 Journey
Post by: halfway on March 16, 2014, 09:42:05 PM
cosigned on the deads
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2014, 06:55:47 AM
Popped in for a look and you are repping 315 on deads!!

Awesome work mate. 531 seems to be treating you well.


Thanks Pete. I'm on deload this week so I am thinking of testing my 1RMs.

Isn't that how a deload week is supposed to go?   ;)


cosigned on the deads


Thanks. Hoping to pull 405 by the end of this year.

(http://www.thegodboxproject.com/blog/wp-content/uploads/2012/03/Fingers-crossed1.jpg)
Title: Re: My 531 Journey
Post by: jrob69 on March 17, 2014, 07:00:21 AM
You will.
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2014, 07:26:07 AM
You will.

Or I'll die trying.  ;D

It won't be for a lack of hard work that's for sure. This is my year.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 17, 2014, 10:13:57 AM
Thanks. Hoping to pull 405 by the end of this year.
You will.

Or I'll die trying.  ;D

It won't be for a lack of hard work that's for sure. This is my year.

Keep working the way you have been and not only will you pull 405, you'll be repping with it.
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2014, 12:32:57 PM
Thanks. Hoping to pull 405 by the end of this year.
You will.

Or I'll die trying.  ;D

It won't be for a lack of hard work that's for sure. This is my year.

Keep working the way you have been and not only will you pull 405, you'll be repping with it.

Thank you. That would be awesome.
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2014, 12:36:09 PM
Monday 3/17/2014

BW - 156.8

Deload week

Squats

BARx6
85x5
135x5
135x5
135x5
135x10

Seated leg extensions

70x25
80x15
90x10 & 50x20 ( no rest )

Seated calf raises

95x18
95x18
95x15
95x15
50x20

That's it for my first day of deload.

Came back to work and made a protein shake with Creatine. First day taking creatine. Hopefully it doesn't mess with my gut.

Title: Re: My 531 Journey
Post by: taylor9569 on March 18, 2014, 09:19:42 AM


Deload week


:panic:
Title: Re: My 531 Journey
Post by: sakustoms on March 18, 2014, 10:43:55 AM


Deload week


:panic:

I am determined to actually deload. Gonna go in and do some benching today and maybe some arm isolation work.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 18, 2014, 12:24:00 PM
Solid looking deload so far :)
Title: Re: My 531 Journey
Post by: sakustoms on March 18, 2014, 01:00:58 PM
Solid looking deload so far :)

Thanks Dan.


Today was bench day. For a deload I thought I'd test my 1RM. Never really tested it before.

BW - 155.6

Barx25
135x5
185x1
205x1
225x1
245xFAIL  :flame: Should have just done 235.
135x10
135x10 Paused
135x8 Paused

^^^ Forgot to write these in before.



Guess my 1RM for flat bench stands at 225  :-[

CGBP

115x12
115x12

Incline DB Flys

25x15
25x15
25x15

Tricep Rope Pressdown - on heavier machine

50x12

That's it. Really trying to stick to deloading. The one guy who is always willing to listen to my questions and who gives me lots of advice spotted me today and said I should have made 225 my last set, that I don't want to fail a set. I think he means for a single rep set. ???? But I gotta agree with him, I should have stopped at 225. I told him I was deloading and he said I shouldn't really be doing 1RM's on a deload week that I should be actually deloading.  ;D
Title: Re: My 531 Journey
Post by: Bando on March 18, 2014, 04:16:00 PM
I think 1 heavy rep is not going to kill your deload ::)
Title: Re: My 531 Journey
Post by: sakustoms on March 18, 2014, 07:52:20 PM
I think 1 heavy rep is not going to kill your deload ::)

No, I'm sure it's not, but I've never really done flat bench or much BB benching until I started 531 so it is weak. I struggled a little with the 225 so that's why he made the comment that I should have stopped there. At least that's my guess. No biggie though.
Title: Re: My 531 Journey
Post by: sakustoms on March 19, 2014, 03:54:09 PM
3/19/2014

BW 156.2

OHP

Smith machine OHP - plate weight only

50x15
70x12
70x12
50x15
50x15
50x15
50x15
50x15

DB Side lateral raises/Front lateral raises together

15x10
15x10
15x10

DB side lateral raises alone

15x20
20x15

DB Shrugs

55x15
55x15
55x15

SS with

Pec Deck Reverse Flys

50x15
50x15
50x15

Title: Re: My 531 Journey
Post by: tobymax on March 19, 2014, 04:52:20 PM
Nice shoulder workout for a deload week.  I hope you had a good burn and a pump after all those OHP's!
Title: Re: My 531 Journey
Post by: sakustoms on March 20, 2014, 12:36:43 PM
Nice shoulder workout for a deload week.  I hope you had a good burn and a pump after all those OHP's!

Thanks toby. I definitely had both.
Title: Re: My 531 Journey
Post by: sakustoms on March 20, 2014, 12:38:18 PM
3/20/2014

BW - 155.4

Last workout of deloads

Deads

135x10
185x10
185x10
185x10
135x10
135x10

Seated Rows

90x15
90x15
90x15

WG Pulldowns

75x15
75x15

That's it. Off till Monday now.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 20, 2014, 03:11:04 PM
Yay!  Deload over!

I'll trade places with you.  I'll be on deload after tomorrow's press day.
Title: Re: My 531 Journey
Post by: sakustoms on March 21, 2014, 07:19:50 AM
Yay!  Deload over!

I'll trade places with you.  I'll be on deload after tomorrow's press day.

Actually I've decided to extend it one more day. I'm gonna go in and do some arm isolation work today since I haven't done much of any in awhile. Monday is squat day anyway so that still gives me an extra day for arms to rest.
Title: Re: My 531 Journey
Post by: sakustoms on March 24, 2014, 01:20:39 PM
3/24/2014 - BW 156.2

First day of Cycle 3

Squats

85x5
105x5
125x3
155x5
175x5
200x5+ Managed to squeak out 9 but the last 2 reps I noticed form was breaking down so I stopped.
115x10
115x10

then I worked on leg press with another guy I talk to sometimes

We switched back and forth for sets. Plate weight only

400x16
400x12
400x12
400x10
400x12

and did the same thing for calf raise on the leg press

400x16
400x20
400x20
400x25
400x20

That's it for today. Should be fun walking tomorrow.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 24, 2014, 01:59:32 PM
Good job!  You're a week ahead of me since I'm in deload for cycle 2.  How do you feel coming out of the deload?  Feeling refresher?
Title: Re: My 531 Journey
Post by: sakustoms on March 24, 2014, 02:20:31 PM
Good job!  You're a week ahead of me since I'm in deload for cycle 2.  How do you feel coming out of the deload?  Feeling refresher?

Thanks. I'm actually pretty good, squats felt better than usual. Week 3 of last cycle had me doing 210x1+ and I barely made 2. So, 200x9 was a surprise for me. Definitely a PR for me. :)
Title: Re: My 531 Journey
Post by: Senator on March 24, 2014, 04:07:41 PM
Great + set, 9@200 is some good reps
Title: Re: My 531 Journey
Post by: doughnutgut on March 24, 2014, 04:58:56 PM
Plus set 9


GJDM.
Title: Re: My 531 Journey
Post by: taylor9569 on March 24, 2014, 05:58:38 PM
Nice way to destroy your legs  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 24, 2014, 09:48:47 PM
Great + set, 9@200 is some good reps

Thanks, it's the most I've ever done. I honestly didn't expect to get that many but once I started I was determined to get every last rep I could.


Plus set 9



GJDM.

Thanks Leigh.


Nice way to destroy your legs  8)


Yea I can feel it already. Tomorrow should be a fun day of climbing stairs. lol


Thanks for checking out my journal everyone and for the comments. I will catch up with everyone's journal tomorrow. Just got home and showered after leaving the house at 6 am for work. Time to crash.
Title: Re: My 531 Journey
Post by: tobymax on March 24, 2014, 10:25:22 PM
Just dropping in to add my admiration of that killer leg workout.  Wish I could do 200 x 9.  Getting close, maybe.
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 07:18:00 AM
Just dropping in to add my admiration of that killer leg workout.  Wish I could do 200 x 9.  Getting close, maybe.

Thanks Toby. I still can't believe I actually did it.  :jester:
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 12:28:24 PM
3/25/2014 - BW 156.8

Week 1 Cycle 3

Bench

Flat bench

90x5
115x5
135x3
160x5
180x5
200x5+ Got 7 barely ;)

CGBP

115x20
135x13
135x10

DB Pullovers

75x10
80x8
85x8

DB Flat bench flys

40x10
45x10
45x10

These next 3 sets were with no rest
40x10
35x7
20x20

That's it for another day.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 25, 2014, 04:04:36 PM
Them bench numbers though  :o almost 100kg/225lb!
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 08:34:33 PM
Them bench numbers though  :o almost 100kg/225lb!

Thanks Dan. 225 for flat was all I managed last week. I tried 245 but flopped, might have made 235 but I got greedy. I want 250+ by the end of this year.

(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSHzYmwLzskgB0k0RzMNwXyGjs9bJkJKHGdWMDBh1qUQ_S801rM)
Title: Re: My 531 Journey
Post by: doughnutgut on March 25, 2014, 08:36:23 PM
Like a boss there on the bench plus set mate.

Wishing. But I am so far away. My bench is total poverty.
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 08:45:24 PM
Like a boss there on the bench plus set mate.

Wishing. But I am so far away. My bench is total poverty.

Thanks Leigh. Your bench seems to be coming along and I saw that you're working on shoulder squeeze and leg drive. I read about them both awhile ago and actually incorporated them into my bench. The leg drive is still something I have to think about while benching or I'll forget.
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 08:46:49 PM
Todays Macros - NOT A SINGLE CLUE. But I did have General Tso's chicken with pork fried rice, spring roll and fried wonton for dinner. I'm sure I got my fill of fat and carbs today, and it was so yummy......
Title: Re: My 531 Journey
Post by: BLK00TJ on March 25, 2014, 09:13:15 PM
Great job on that + set.  You'll be at 250 in no time. :thumbsup:
Title: Re: My 531 Journey
Post by: sakustoms on March 25, 2014, 09:22:37 PM
Great job on that + set.  You'll be at 250 in no time. :thumbsup:

Thanks. I sure hope so. I was gonna stop 531 soon but I think I'm gonna keep running it till I can't make my + sets and then reset and start again. It's done more for me than anything I've done to this point and I like having a routine with goals to work toward.
Title: Re: My 531 Journey
Post by: doughnutgut on March 25, 2014, 09:28:56 PM
Like a boss there on the bench plus set mate.

Wishing. But I am so far away. My bench is total poverty.


Thanks Leigh. Your bench seems to be coming along and I saw that you're working on shoulder squeeze and leg drive. I read about them both awhile ago and actually incorporated them into my bench. The leg drive is still something I have to think about while benching or I'll forget.



you may enjoy this mate.

http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/ (http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/)
Title: Re: My 531 Journey
Post by: tobymax on March 25, 2014, 11:23:06 PM
Like you, sak, I sometimes forget to be tight in the back and drive with the legs, and don't remember until I get to my first really challenging set.  That's when you realize Bench Press is really a whole body exercise.  And it makes a huge difference in the amount of weight and number of reps you can press up.  It's fun learning this stuff!  I like that article, dng.
Title: Re: My 531 Journey
Post by: sakustoms on March 26, 2014, 07:11:33 AM
Like a boss there on the bench plus set mate.

Wishing. But I am so far away. My bench is total poverty.


Thanks Leigh. Your bench seems to be coming along and I saw that you're working on shoulder squeeze and leg drive. I read about them both awhile ago and actually incorporated them into my bench. The leg drive is still something I have to think about while benching or I'll forget.



you may enjoy this mate.

[url]http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/[/url] ([url]http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/[/url])


Thanks Leigh. Bookmarked so I can go back to it many times and learn all I can. :)


Like you, sak, I sometimes forget to be tight in the back and drive with the legs, and don't remember until I get to my first really challenging set.  That's when you realize Bench Press is really a whole body exercise.  And it makes a huge difference in the amount of weight and number of reps you can press up.  It's fun learning this stuff!  I like that article, dng.


Yes, this is the issue I have. I setup on the bench, pull my legs back and squeeze my shoulders and then start the lift. Half way through I have to remember to be sure I'm squeezing the shoulders and driving with the legs. It's amazing the amount of work and thought that goes into such a simple exercise as bench press.
Title: Re: My 531 Journey
Post by: sakustoms on March 26, 2014, 12:23:57 PM
3/26/2014 - BW - 157

Cycle 3 Week 1

OHP

Smith machine OHP - plate weight only

40x5
50x5
60x3
80x5
85x5
95x5+ Got 16
50x16 with no rest between last 2 sets

Side DB lateral raises

20x12
20x12
15x20
15x20

SS with

Rear DB flys

20x12
20x12
15x20
15x20

Smith shrugs - plate weight only

90x20
140x15
230x10
140x30

Finished up with my newest exercise

Bando's Bang Bangs

15x6
15x10
15x8
10x16

Curse you Bando and your wretched bang bangs.  >:(   :biggrin:

Shoulders burning up - can't wait till tomorrow.

Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 12:29:31 PM
3/27/2014 - BW 157.6

Cycle 3 Week 1

Deads

135x5
160x5
195x3
230x5
260x5
295x5+ Got 11 This is a PR for me as I've never tried pulling that many reps at this weight.  ;D

V Grip Pulldowns

110x12
110x12
110x12

SS with

Straight Arm Pushdowns

40x12
40x12
40x12

Ran out of time. Deads took a lot out of me today. Was gonna skip today as I wasn't feeling 100% but got there and just got to it. Almost quit before AMRAP set as I was feeling light headed. Glad I didn't.

Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 12:39:57 PM
11 rep!  That's brutality when it comes to deads!   Awesome job grinding those out!
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 01:25:06 PM
11 rep!  That's brutality when it comes to deads!   Awesome job grinding those out!

Thanks a lot. I think I could have got a 12th but I looked at myself in the mirror and saw my face was beet red. Figured I shouldn't push it just to maybe get 1 more rep.
Title: Re: My 531 Journey
Post by: Daniel0636 on March 27, 2014, 01:44:46 PM
Nice deadlifts! I've never done above 5 reps lol :-[ 11 sounds crazy!
Title: Re: My 531 Journey
Post by: taylor9569 on March 27, 2014, 02:51:09 PM
Good job on teh deadz sak, very impressive  8)
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 09:46:56 PM
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!

Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to.  :o


Good job on teh deadz sak, very impressive  8)

Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 09:49:56 PM
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!

Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to.  :o


Good job on teh deadz sak, very impressive  8)

Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
The further away from 1 rep you get, the more off those calculators are.  After 10, they get really silly.  I think you are crazy near 405 if not over though.  You should try throwing in some joker sets on your 5/3/1 week and find out.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 10:02:33 PM
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!

Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to.  :o


Good job on teh deadz sak, very impressive  8)

Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
The further away from 1 rep you get, the more off those calculators are.  After 10, they get really silly.  I think you are crazy near 405 if not over though.  You should try throwing in some joker sets on your 5/3/1 week and find out.

Yea I kinda figured those things were a joke.

I've never done joker sets. Are they supposed to be at a certain set max? I read them in the book but didn't completely grasp it.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 10:07:31 PM
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!

Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to.  :o


Good job on teh deadz sak, very impressive  8)

Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
The further away from 1 rep you get, the more off those calculators are.  After 10, they get really silly.  I think you are crazy near 405 if not over though.  You should try throwing in some joker sets on your 5/3/1 week and find out.

Yea I kinda figured those things were a joke.

I've never done joker sets. Are they supposed to be at a certain set max? I read them in the book but didn't completely grasp it.
Jokers are done after you are finished you max rep set.  DO NOT save something for your jokers.  When you finish the x+ set, add 5-10% more from your training max and do the prescribed number of reps for that week whether it be 5, 3 or 1.  Keep adding 5-10% until you can't complete the prescribed reps.  I did them last week in my journal.  I loved my deadlift and OHP numbers.  Not so happy with squat and bench though.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 10:13:45 PM
Nice deadlifts! I've never done about 5 reps lol :-[ 11 sounds crazy!

Thanks. I was hoping to be able to get the 5 reps it called for. Once I started though I wasn't gonna stop until I had to.  :o


Good job on teh deadz sak, very impressive  8)

Thanks man. I calculated my 'theoretical' 1RM with one of those online calculators and it said that it equals a 1RM of 403lbs. That would be sweet if it were correct as my goal for this year is 405.
The further away from 1 rep you get, the more off those calculators are.  After 10, they get really silly.  I think you are crazy near 405 if not over though.  You should try throwing in some joker sets on your 5/3/1 week and find out.

Yea I kinda figured those things were a joke.

I've never done joker sets. Are they supposed to be at a certain set max? I read them in the book but didn't completely grasp it.
Jokers are done after you are finished you max rep set.  DO NOT save something for your jokers.  When you finish the x+ set, add 5-10% more from your training max and do the prescribed number of reps for that week whether it be 5, 3 or 1.  Keep adding 5-10% until you can't complete the prescribed reps.  I did them last week in my journal.  I loved my deadlift and OHP numbers.  Not so happy with squat and bench though.

Ok gotcha. I just actually found this and copy/pasted

"Joker sets are simple – after you push the last set (always push that last set for a PR, no matter what), increase 5% or 10% from the last set and perform 5 reps, 3 reps or 1 rep (depending on the week). Keep increasing 5% or 10% until you feel that you cannot make the requisite reps. Once you cannot get the reps, you are free to keep adding 10% jumps for singles. This is up to you and how you feel on that day."

This seems to be saying add 5-10% to your last set ( so I assume that would be considered your TM for that day) and do the prescribed sets. Yep, that's what you just said.

I need things spelled out in simple words. I iznt da mostest smart perzon.  :o
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 10:17:09 PM
So basically since my TM for next week is 310 I should do my first joker set at 325x3 (5%) and then 340x3 (10%). That might be tough but I'll see what happens.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 10:21:33 PM
So basically since my TM for next week is 310 I should do my first joker set at 325x3 (5%) and then 340x3 (10%). That might be tough but I'll see what happens.
Close.  Add to what you did for your max set and work up from there.  Next week you're on 3+ which is 90% of your training max.  Your first joker should be at 95% or 100% of your TM and go for 3 reps.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 10:35:39 PM
So basically since my TM for next week is 310 I should do my first joker set at 325x3 (5%) and then 340x3 (10%). That might be tough but I'll see what happens.
Close.  Add to what you did for your max set and work up from there.  Next week you're on 3+ which is 90% of your training max.  Your first joker should be at 95% or 100% of your TM and go for 3 reps.

Damn, now I'm confused all over again. How is 3+ 90% of my TM. I can't even remember what my actual max was that was used to calculate the TM. lol TMonkey did it for me originally.

So, I'm on cycle 3 and next week is week 2 so that makes the 3+ set 90% of TM? So would that mean that the 1+ set is 95 or 100% of my TM? DOH!!!!
Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 10:42:08 PM
If you did 295 for 5+ this week, that should have been 85% of your TM.  That puts your TM at about 345.  So next week, you'd do 310 (90% of TM) for 3+.  Then do jokers starting at either 330 (95%) or 345 (100%).  Bump it up another 5-10% over and over until you can't get 3 reps.

Save these sets for when you feel good.  If you feel like shit and had to force your way through the workout to start with, don't do them.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 10:48:25 PM
If you did 295 for 5+ this week, that should have been 85% of your TM.  That puts your TM at about 345.  So next week, you'd do 310 (90% of TM) for 3+.  Then do jokers starting at either 330 (95%) or 345 (100%).  Bump it up another 5-10% over and over until you can't get 3 reps.

Save these sets for when you feel good.  If you feel like shit and had to force your way through the workout to start with, don't do them.

Ok, I got the part about bumping up 5-10% until I can't get the 3 reps. What I don't get is how you are figuring that 295 for 5+ is 85% of my TM. Is it because of how far I am in the program, ie cycle 3 week 1?

Guess I never really figured out the long haul of this. I just assumed when I continued to fail my + sets I would reset the numbers and start over.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 27, 2014, 10:57:53 PM
Because week 1 is 555 with set of 5 with 65%, 75%, then 85% for 5+.  So your 295 lift for this week should have been done at 85% of your training max.  85% of 345 is 293.25 but we round them up to nearest 5 for 295.  Next cycle, your TM for deads will be 355 and you would be doing 305 for your 5+ set.

If you want, I can make a fresh spreadsheet that does all the math for you.  That's what I do because I don't like carrying a calculator around the gym with me.  I load it into google docs and access it from there.  I even have it calc my 1RMs from my + sets.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2014, 11:04:03 PM
Because week 1 is 555 with set of 5 with 65%, 75%, then 85% for 5+.  So your 295 lift for this week should have been done at 85% of your training max.  85% of 345 is 293.25 but we round them up to nearest 5 for 295.  Next cycle, your TM for deads will be 355 and you would be doing 305 for your 5+ set.

If you want, I can make a fresh spreadsheet that does all the math for you.  That's what I do because I don't like carrying a calculator around the gym with me.  I load it into google docs and access it from there.  I even have it calc my 1RMs from my + sets.

Shit, I've never done 345 DL. Oops, somehow things got off track and I've been doing more than I'm supposed to. Sweet, I must be stronger than I thought I was. Hahaha

I have spreadsheets I made up in Excel. I just make a new one and bump upper body workouts up 5lbs and lower body up 10lbs. But thanks for the offer. I may take you up on it at some time. Unless your spreadsheet auto calculates for me with a formula and I don't actually have to re-imput the numbers over every cycle. That I would definitely like. :)
Title: Re: My 531 Journey
Post by: sakustoms on March 31, 2014, 11:53:54 AM
3/312/14  BW 157.8

Squats

85x5
105x5
125x3
170x3
190x3
210x3+ Barely made 5  :o
135x10 ATG
135x10 ATG
135x10 ATG

Leg Press Machine - Plate weight

200x20
200x20
200x20

SS With

Calf Raise Leg Press Machine - plate weight

200x20
200x20
200x20

Leg Extensions

50x20
50x20



Title: Re: My 531 Journey
Post by: sakustoms on April 01, 2014, 02:50:00 PM
4/1/2014 BW - 158.2

Bench

90x5
115x5
135x3
170x3
190x3
210x3+ Got 5 here
135x10
135x10 Paused
135x10 Paused

CGBP

135x8
115x15
115x12

DB Pullovers

80x8
85x8
80x9

Flat bench flys

40x10
40x10
40x10

EZ Curl bar skulls

50x10
50x10
Title: Re: My 531 Journey
Post by: tobymax on April 01, 2014, 03:29:09 PM
3/312/14  BW 157.8

Squats
210x3+ Barely made 5  :o

...

Bench
210x3+ Got 5 here


Nice work going on here, strong guy.
Title: Re: My 531 Journey
Post by: Senator on April 01, 2014, 05:48:13 PM
2 very solid sessions indeed
Title: Re: My 531 Journey
Post by: BLK00TJ on April 01, 2014, 06:36:47 PM
Solid work right there!
Title: Re: My 531 Journey
Post by: sakustoms on April 02, 2014, 06:42:32 AM
3/312/14  BW 157.8

Squats
210x3+ Barely made 5  :o

...

Bench
210x3+ Got 5 here


Nice work going on here, strong guy.


2 very solid sessions indeed


Solid work right there!

Thanks guys. I'm real close to stalling out now so I'm gonna have to look at resetting my numbers soon.

I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.
Title: Re: My 531 Journey
Post by: doughnutgut on April 02, 2014, 06:56:04 AM
You got another cycle in you for sure mate.

Keep plugging and just reset the single lift that fails you.

Solid work mate.
Title: Re: My 531 Journey
Post by: Daniel0636 on April 02, 2014, 08:18:02 AM
Quote
Thanks guys. I'm real close to stalling out now so I'm gonna have to look at resetting my numbers soon.

I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.


sounds like a solid plan!
Title: Re: My 531 Journey
Post by: taylor9569 on April 02, 2014, 10:12:37 AM

I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.

In for the results!
Title: Re: My 531 Journey
Post by: sakustoms on April 02, 2014, 12:26:43 PM
You got another cycle in you for sure mate.

Keep plugging and just reset the single lift that fails you.

Solid work mate.

Thanks Leigh. OHP seems to be light yet and DL not so bad. It's squats and bench that are catching up to me. So, I'll see.


Quote
Thanks guys. I'm real close to stalling out now so I'm gonna have to look at resetting my numbers soon.

I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.


sounds like a solid plan!


I may take a week after this cycle ends and do some heavy singles to evaluate where I am really at.

In for the results!

I tried this with bench on my deload week and failed a 245. I REALLY wanted to nail it.  :(

I want at least a 250 bench this year.
Title: Re: My 531 Journey
Post by: sakustoms on April 02, 2014, 12:30:07 PM
4/2/2014 - BW 157.2

OHP

Smith OHP - plate weight only

40x5
50x5
60x3
80x3
90x3
100x3+ Got 15 Then right into drop sets with no rest
70x11
50x11
40x11

Side DB raises

20x15
20x15
20x15

SS with

Rear DB flys

20x12
20x12
20x12

DB shrug for warmup

55x20 - each hand

Smith shrugs - plate weight only

140x15
230x10
140x30

and finished off with some......

Bang Bangs

15x8
15x10
10x10 - no rest between

Shoulders definitely worked hard today. Felt good.
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 12:51:58 PM
4/3/2014 BW - 156.2

DL

135x5
160x5
195x3
245x3
280x3
315x3+ Got 6 This is a PR. The most I ever did at this weight before was 3

Then I did some lighter paused sets.

185x10
185x10
185x10

Seated Rows V Handle

135x10
135x10
120x10

Pulldowns 2 handle

90x10
90x10

Title: Re: My 531 Journey
Post by: tobymax on April 03, 2014, 01:06:46 PM

315x3+ Got 6 This is a PR. The most I ever did at this weight before was 3

Awesome, Congrats man!  Beat my PR.
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 01:42:38 PM

315x3+ Got 6 This is a PR. The most I ever did at this weight before was 3

Awesome, Congrats man!  Beat my PR.

Thanks Toby. It was definitely a "Hell Yeah" moment for me. lol
Title: Re: My 531 Journey
Post by: BigDaddy on April 03, 2014, 02:54:11 PM
Nice work on the deads man!
Title: Re: My 531 Journey
Post by: doughnutgut on April 03, 2014, 03:04:44 PM
Big props for the pr pull mate.

Nice work.
Title: Re: My 531 Journey
Post by: HardNHeavy2011 on April 03, 2014, 03:20:50 PM
Nice 3 rep PR!  That doesn't happen very often.   ;D
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 08:24:49 PM
Nice work on the deads man!

Thanks BD, appreciate it.


Big props for the pr pull mate.

Nice work.

Thanks Leigh. I gotta admit, this is my favorite exercise. I actually feel strong when I do DL's. :)


Nice 3 rep PR!  That doesn't happen very often.   ;D

Thanks a lot. Today was actually supposed to be 310 but I accidentally put 315 on the bar. Glad I did now. :)

I'm hoping at this rate I'll hit my goal of 405 this year.
Title: Re: My 531 Journey
Post by: BLK00TJ on April 03, 2014, 08:57:33 PM
Great job on that PR.  I bet you'll get at least 5 @325 next week.
Title: Re: My 531 Journey
Post by: HardNHeavy2011 on April 03, 2014, 09:03:13 PM

Quote
Thanks a lot. Today was actually supposed to be 310 but I accidentally put 315 on the bar. Glad I did now. :)

I'm hoping at this rate I'll hit my goal of 405 this year.

I think when you can pull 315-320 for 8 solid reps, you'll be ready to pull 405.  It will happen this year I'm positive. 
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 09:07:55 PM
Great job on that PR.  I bet you'll get at least 5 @325 next week.

Thanks, I'm sure hoping. That would be a huge step up for me.


Quote
Thanks a lot. Today was actually supposed to be 310 but I accidentally put 315 on the bar. Glad I did now. :)

I'm hoping at this rate I'll hit my goal of 405 this year.


I think when you can pull 315-320 for 8 solid reps, you'll be ready to pull 405.  It will happen this year I'm positive. 

Next week will have me pulling 325 so I'm hoping to hit at least 3 or more. I've only ever hit 325 for 1.

 Thanks for the vote of confidence. I appreciate all the support of everyone on here, especially since I don't have any friends IRL who are interested in lifting. 

I'm definitely feeling good about that fact that I'm doing all of this during a deficit. I'm down 13 lbs since the beginning of the year. After summer I'm gonna start a slight surplus so hopefully that will help me some too.
Title: Re: My 531 Journey
Post by: BLK00TJ on April 03, 2014, 09:19:35 PM
According to my fancy, semi-accurate rep calculator, 325 for 8 reps comes to a 404 1RM.  You are almost there already and still most of the year left.
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 09:30:35 PM
According to my fancy, semi-accurate rep calculator, 325 for 8 reps comes to a 404 1RM.  You are almost there already and still most of the year left.

I like the sound of that. lol

Once I hit 405 I guess I'll have to come up with a new goal.  :thumbsup: :biggrin:
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2014, 09:57:04 PM
I've been watching my food intake again lately and dropped a couple lbs. Today for some reason I was extra hungry. I ate 7 tacos from taco bell and then came home later and ate a boneless porkchop. lol
Title: Re: My 531 Journey
Post by: Daniel0636 on April 04, 2014, 09:08:45 AM
I've been watching my food intake again lately and dropped a couple lbs. Today for some reason I was extra hungry. I ate 7 tacos from taco bell and then came home later and ate a boneless porkchop. lol

Reading this made me hungry, good job I'm bulking  ;D Strong Deadlift PR mate!
Title: Re: My 531 Journey
Post by: sakustoms on April 04, 2014, 06:54:59 PM
I've been watching my food intake again lately and dropped a couple lbs. Today for some reason I was extra hungry. I ate 7 tacos from taco bell and then came home later and ate a boneless porkchop. lol

Reading this made me hungry, good job I'm bulking  ;D Strong Deadlift PR mate!

I'm cutting.... No wait, I'm bulking...  :o I have no idea. I just love to eat. I had a huge delicious burger and fries for lunch today and now I'm snacking on Nutter Butter cookies with my espresso. Mmmmm Mmmmm

Thanks for the kind words too. I'm hoping to get even stronger this year.
Title: Re: My 531 Journey
Post by: sakustoms on April 07, 2014, 12:24:26 PM
4/7/2014  BW 158.2

The dreaded squats

85x5
105x5
125x3
180x5
200x3
220x1+ Barely managed 4. The 4th was a little wonky.
135x10
135x10 ATG
135X10 ATG

Leg Press - plate weight only

200x20
200x20
200x20

SS with Calf raises on the leg press

200x20
200x20
200x20

Next week is a deload and I'm not sure what I'm gonna do after that. I may spend a couple weeks working on heavy singles to sort out some things.

I feel like my squat is going backwards. They are not much better now than before I started 531 in January.
Title: Re: My 531 Journey
Post by: Bando on April 07, 2014, 04:08:04 PM

I feel like my squat is going backwards. They are not much better now than before I started 531 in January.

well that sucks.
Title: Re: My 531 Journey
Post by: sakustoms on April 07, 2014, 07:49:50 PM

I feel like my squat is going backwards. They are not much better now than before I started 531 in January.

well that sucks.

Yes it does. Perhaps I am just discouraged. Before I started 531 I only managed 235X1. Today I did 220x4 so perhaps that's better. That's part of the reason I want to take a week or so to work on heavy singles and find out my real max weights.
Title: Re: My 531 Journey
Post by: BLK00TJ on April 07, 2014, 08:05:42 PM
220x4 > 235x1, but only by a slight margin.  I'm thinking of giving Madcow a try after my comp.  I'm not giving up on 5/3/1, but I think I started it too soon and am missing out on a lot of newb gains from a faster progressing program.

I do like the first-set-last for more volume on 5/3/1.  Without them, it seems like you're done before you started.
Title: Re: My 531 Journey
Post by: sakustoms on April 07, 2014, 08:58:09 PM
220x4 > 235x1, but only by a slight margin.  I'm thinking of giving Madcow a try after my comp.  I'm not giving up on 5/3/1, but I think I started it too soon and am missing out on a lot of newb gains from a faster progressing program.

I do like the first-set-last for more volume on 5/3/1.  Without them, it seems like you're done before you started.

My issue is that I "think" I am well past the point of newb gains. I tried SL for about 4 weeks but squatting 2-3 times a week was too much for me. One of my issues may be my lack of time available in the gym. I go on my lunch hour and stretch it out to about an hour and 15 minutes. This gives me time for the 9 sets of squats I'm doing and the few sets of leg press and calf raises. I thought about just doing another 5 sets or so of squats but I wouldn't have time for anything else then. I'm kind of stuck at this time so I feel that if I continue with 531 I will definitely have to reset my numbers for squats.
Title: Re: My 531 Journey
Post by: sakustoms on April 08, 2014, 12:25:43 PM
4/8/14 BW - 157.2

Bench

90x5
115x5
135x3
180x5
210x3
225x1+ Got 6.  :) That is a PR by 3 reps. Feelsgoodman.jpg
135x10 Paused
135x10 Paused
135x10 Paused

CGBP

135x9
115x12

DB Pullovers

85x9
85x9
85x8

Ran out of time but overall really happy with todays session.

Title: Re: My 531 Journey
Post by: BLK00TJ on April 08, 2014, 03:20:34 PM
225x6 is great!  good job!
Title: Re: My 531 Journey
Post by: HardNHeavy2011 on April 08, 2014, 04:24:33 PM
Excellent bench session with 225x6.  I don't know what your max is, but it is surely approaching 300.  Sorry to hear about the squats.  Squats aren't that easy to progress on in my opinion especially when the weight starts feeling heavy on your back.   :-\
Title: Re: My 531 Journey
Post by: jrob69 on April 08, 2014, 06:30:13 PM
Congrats. Bet those pause reps burned towards the end
Title: Re: My 531 Journey
Post by: sakustoms on April 08, 2014, 07:12:54 PM
225x6 is great!  good job!

Thanks, it felt awesome. I had a smile on my face after that one.


Excellent bench session with 225x6.  I don't know what your max is, but it is surely approaching 300.  Sorry to hear about the squats.  Squats aren't that easy to progress on in my opinion especially when the weight starts feeling heavy on your back.   :-\

Thanks. I don't know my max. The most I've ever tried was 235 and that was on decline. This is the most weight I've done for that many reps on flat. I would love to hit 300 this year.

Squats are just a sticking point for me but I am determined to improve. The weight isn't heavy on my back but my legs don't wanna cooperate. My form breaks down and I start to lean forward. :(

Congrats. Bet those pause reps burned towards the end

Thanks a lot. I love those paused reps, they get everything burning.  ;D
Title: Re: My 531 Journey
Post by: Little Tim on April 08, 2014, 10:08:01 PM
2 pps for reps is a thing of beauty.   :clap:
Title: Re: My 531 Journey
Post by: sakustoms on April 09, 2014, 06:47:22 AM
2 pps for reps is a thing of beauty.   :clap:

Thanks Tim. Yesterday I really concentrated on squeezing my shoulder blades together and feet placement, and whadda ya know, BAM... 6 reps. Felt good. :)
Title: Re: My 531 Journey
Post by: tobymax on April 10, 2014, 07:32:13 AM
Wow, awesome bench press session, 225x6.  Me = jelly.   It's great to see progress!
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2014, 07:45:13 AM
Thanks Toby. It's definitely great to see progress. Hoping to hit at least 300x1 this year.
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2014, 12:36:50 PM
4/10/14  BW - 155.2

Shoulders   :'(

DB Shoulder Press - Each hand

20x5
25x5
30x3
40x5
45x3
55x1+ Got only 4. Was supposed to be 105 lbs today but no 52.5lb dumbells so did 110 lbs.
35x15
30x15

DB Side lateral raises

15x12
15x12
15x12

SS with

Plate front raises

35x10
25x15
25x15

DB Shrugs

55x12
65x12
75x10

Bang Bangs

15x10
15x10
15x10

Rear DB Flys

15x15
15x15

That's it. Shoulders hurt today. Probably shouldn't do the front raises anymore.  >:(
Title: Re: My 531 Journey
Post by: jrob69 on April 10, 2014, 04:03:26 PM
Good lifts.
Title: Re: My 531 Journey
Post by: BLK00TJ on April 10, 2014, 04:18:56 PM
Solid work there!
Title: Re: My 531 Journey
Post by: Daniel0636 on April 10, 2014, 05:19:34 PM
Just catching up on your log....I'm still jelly of your Bench  :bowdown: nice Pr's!
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2014, 09:02:59 PM
Good lifts.

Thanks. I just wish I could work shoulders without all the pain.


Solid work there!

Thanks man. Tomorrow is my last workout before deload. Hoping for a good DL session.

Just catching up on your log....I'm still jelly of your Bench  :bowdown: nice Pr's!

Thanks Dan. I feel the same about your squats so we're even. lol
Title: Re: My 531 Journey
Post by: sakustoms on April 22, 2014, 12:52:01 PM
Ok, first day back in the gym since April 11. Last 531 cycle ended and I'm switching it up for a little while.

Gonna try to drop some fat. Tightening up the diet, since I've been way off lately.

Did a general upper body workout today. No benching or back as I am still planning a day for each of those this week.
Just wanted to get back in the gym and do some overall work.

Drag curls with EZ bar.  ( never did these before )

50x10
50x10
50x10

SS with DB Curls - weight is each hand

20x10
20x10
20x10

DB Pullovers

70x10 - Touching ground. Great stretch
75x10
75x10
70x7

EZ bar skulls ( hands touching ) AND CGBP with EZ curl bar
50x13
50x13
50x13

CGBPs

50x13
50x13
50x13

^^^^ I do these 2 exercises in the same set.

DB Side raises
15x15
15x15
15x15

SS with

Upright rows

50x15
50x15
50x10

DB Flys

30x12
35x15

At this point I felt something tweak in my left shoulder so I called it a day and cleaned up.

Nothing real special, light weights, but for me still a good day in the gym. Felt good to be back.  :D

Title: Re: My 531 Journey
Post by: BLK00TJ on April 22, 2014, 01:22:38 PM
Welcome back!  Interested in seeing what program you'll be going with next.  I too will be cutting soon.  I look like a fatty in my videos.
Title: Re: My 531 Journey
Post by: sakustoms on April 22, 2014, 01:46:46 PM
Thanks. I have no idea of where I am headed at the moment. Kinda sucks. I really like 531 and I plan to revisit it since I still want to pull a 405 DL this year. I just feel like I need a break and want a little variety and some more volume.

I may just go back to my Legs/Push/Pull routine I was doing but this time I will nail down exact exercises and write them down and track weights and reps. This helps me to hold myself accountable.  ::)

Plus I think it's time to do some walking/running. This fat ain't gonna burn itself off.  :twak:
Title: Re: My 531 Journey
Post by: piperdown on April 22, 2014, 05:46:46 PM
Thanks. I have no idea of where I am headed at the moment. Kinda sucks. I really like 531 and I plan to revisit it since I still want to pull a 405 DL this year. I just feel like I need a break and want a little variety and some more volume.

I may just go back to my Legs/Push/Pull routine I was doing but this time I will nail down exact exercises and write them down and track weights and reps. This helps me to hold myself accountable.  ::)

Plus I think it's time to do some walking/running. This fat ain't gonna burn itself off.  :twak:

Sounds like a good plan.
I didn't make good progress until I planned out my workouts and the variations I wanted to do.
Nice thing about 531 is it's already planned and you can tack on extra accessory stuff (but you already knew that  ;))
Title: Re: My 531 Journey
Post by: sakustoms on April 22, 2014, 10:10:44 PM
Thanks. I have no idea of where I am headed at the moment. Kinda sucks. I really like 531 and I plan to revisit it since I still want to pull a 405 DL this year. I just feel like I need a break and want a little variety and some more volume.

I may just go back to my Legs/Push/Pull routine I was doing but this time I will nail down exact exercises and write them down and track weights and reps. This helps me to hold myself accountable.  ::)

Plus I think it's time to do some walking/running. This fat ain't gonna burn itself off.  :twak:

Sounds like a good plan.
I didn't make good progress until I planned out my workouts and the variations I wanted to do.
Nice thing about 531 is it's already planned and you can tack on extra accessory stuff (but you already knew that  ;))


Yep, that's what I was doing. I just want some variation but definitely want to stay with some type of structured routine, even if it's just something I put together myself. I will be coming back to 531 though, probably in a few months.
Title: Re: My 531 Journey
Post by: sakustoms on April 24, 2014, 12:54:05 PM
Simple bench day today.

Decline BB

barX20
135x10 Paused
165x10 Paused
185x8 Paused
205x5 No Pause

Incline DB Bench - weight is each hand

45x10
55x10
65x10
70x11

Cable flys - low position

50x10
50x10
30x10

No Rest

That's it for today. Just a simple in and out day but felt good to be back benching.
Title: Re: My 531 Journey
Post by: piperdown on April 24, 2014, 06:00:01 PM
Those simple in and out days are the best.
Title: Re: My 531 Journey
Post by: sakustoms on April 24, 2014, 08:12:07 PM
Those simple in and out days are the best.

It was definitely a good day for me. Got a great chest pump too.
Title: Re: My 531 Journey
Post by: sakustoms on April 25, 2014, 12:40:24 PM
4/24/2014 BW 156

Deadlift day

135x 6
225x1
315x1
345x1
355xFAIL -  >:( I really thought I was gonna get this. Oh well, 345 is still a single rep PR for me.  ;D
225x10
225x10
225x10

That's it for today. Just wanted to get some DL's in since it's been 2 weeks.

Time to rest up on the weekend.
Title: Re: My 531 Journey
Post by: Get-n-fit on April 25, 2014, 04:45:53 PM
Huge volume on DL's, great job!!  I wish I could do high volume DL's, but that would have my back in spasms.
Title: Re: My 531 Journey
Post by: sakustoms on April 25, 2014, 05:00:53 PM
Huge volume on DL's, great job!!  I wish I could do high volume DL's, but that would have my back in spasms.

Thanks man. I'm sure mine will be sore for a couple days but nothing like years ago when I could barely move it without it hurting.
Title: Re: My 531 Journey
Post by: w8killer on April 26, 2014, 01:09:15 PM
Sweet DLs man, I really have to catch up!
Title: Re: My 531 Journey
Post by: sakustoms on April 26, 2014, 06:10:03 PM
Sweet DLs man, I really have to catch up!


Thanks a lot. I'm still determined to pull 405 this year and I'm now 60lbs away. feelsgoodman.jpg

(http://www.quarkmagazine.com/wp-content/uploads/2013/04/feelsgoodman.jpg)
Title: Re: My 531 Journey
Post by: sakustoms on April 26, 2014, 06:14:26 PM
Went walking/running for the first time in 18 months today. Felt good to be back out but felt like I was gonna die at the same time.

I walked about 1/2 mile at first and everything seemed fine. Then within a block of starting to run my back started tightening up. It is still sore from DL's yesterday. Of course, I picked today to not use my asthma meds and then decided to go running.  :banghead: Needless to say my lungs were on fire and I spent way more time walking than running.

It still felt good to be out and is a definite step in the right direction.

Here is the hill I have to travel up to get back into my neighborhood. This is about 2/3 the way up and always when I am dying already.  :o

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=130)
Title: Re: My 531 Journey
Post by: tobymax on April 28, 2014, 01:41:05 PM
Hey sak, just popping in to say nice job on that 345 lb deadlift! 

I hope you do well with adding running to your regime. 
Title: Re: My 531 Journey
Post by: BigDaddy on April 28, 2014, 02:33:09 PM
Went walking/running for the first time in 18 months today. Felt good to be back out but felt like I was gonna die at the same time.

I walked about 1/2 mile at first and everything seemed fine. Then within a block of starting to run my back started tightening up. It is still sore from DL's yesterday. Of course, I picked today to not use my asthma meds and then decided to go running.  :banghead: Needless to say my lungs were on fire and I spent way more time walking than running.

It still felt good to be out and is a definite step in the right direction.

For the back pain, make sure you are not hunching over when you are running.   You want to keep you back upright and chest out like you would in a squat.  A slight lean forward from the hips is ok, but you want to keep that back straight.

Also, I concentrate on keeping my arms, shoulders and neck loose while running.  When I'm pushing I have a tendency to tighten everything up, and this slows you down and makes you stiff.
Title: Re: My 531 Journey
Post by: sakustoms on April 29, 2014, 07:11:26 AM
Hey sak, just popping in to say nice job on that 345 lb deadlift! 

I hope you do well with adding running to your regime.

Thanks Toby. I need to work slowly into running, and remember to take my asthma meds before I do. lol

Went walking/running for the first time in 18 months today. Felt good to be back out but felt like I was gonna die at the same time.

I walked about 1/2 mile at first and everything seemed fine. Then within a block of starting to run my back started tightening up. It is still sore from DL's yesterday. Of course, I picked today to not use my asthma meds and then decided to go running.  :banghead: Needless to say my lungs were on fire and I spent way more time walking than running.

It still felt good to be out and is a definite step in the right direction.

For the back pain, make sure you are not hunching over when you are running.   You want to keep you back upright and chest out like you would in a squat.  A slight lean forward from the hips is ok, but you want to keep that back straight.

Also, I concentrate on keeping my arms, shoulders and neck loose while running.  When I'm pushing I have a tendency to tighten everything up, and this slows you down and makes you stiff.

Good points, thanks for the info. I will have to try this. I've been having issues with stiffness/soreness in my right shoulder leading up into my neck. I definitely need to do some stretching.

Title: Re: My 531 Journey
Post by: piperdown on April 29, 2014, 12:10:13 PM
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...
Title: Re: My 531 Journey
Post by: sakustoms on April 29, 2014, 01:42:31 PM
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...

Haha.. Yea I have a few myself but when I take my Advair I virtually never have to use my inhalers. Not even when I WAS running.

I try to only take the Advair on days I lift though because I'm sure that long term use has some effect on my body I would rather avoid.  :S
Title: Re: My 531 Journey
Post by: piperdown on April 29, 2014, 02:53:43 PM
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...

Haha.. Yea I have a few myself but when I take my Advair I virtually never have to use my inhalers. Not even when I WAS running.

I try to only take the Advair on days I lift though because I'm sure that long term use has some effect on my body I would rather avoid.  :S


Never noticed Advair side effects and have been taking it for 16 years.
What I did notice though was when I went off of theophylline in '97 my weight shot up 20lbs. Course, at that time, I didn't realize it was basically prescription speed....lol

Advair was what got me off theophylline. Doc called me an "old war horse" for being on it. One puff once a day versus 2 pills twice a day and getting blood drawn for toxicity tests every quarter.
I'll take Advair any day over the old stuff.
Title: Re: My 531 Journey
Post by: sakustoms on April 29, 2014, 02:55:39 PM
Never a day without asthma meds. Got more fast relief inhalers stashed away than a family of squirrels in an acorn Forrest before winter...

Haha.. Yea I have a few myself but when I take my Advair I virtually never have to use my inhalers. Not even when I WAS running.

I try to only take the Advair on days I lift though because I'm sure that long term use has some effect on my body I would rather avoid.  :S




Never noticed Advair side effects and have been taking it for 16 years.
What I did notice though was when I went off of theophylline in '97 my weight shot up 20lbs. Course, at that time, I didn't realize it was basically prescription speed....lol

Advair was what got me off theophylline. Doc called me an "old war horse" for being on it. One puff once a day versus 2 pills twice a day and getting blood drawn for toxicity tests every quarter.
I'll take Advair any day over the old stuff.

That's good to know. I've only been on it since 2011. I started with the 250/50 and am now down to the 75/50 I belive it is. Once a day.
Title: Re: My 531 Journey
Post by: Daniel0636 on April 30, 2014, 06:53:13 AM
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!
Title: Re: My 531 Journey
Post by: Daniel0636 on April 30, 2014, 06:53:47 AM
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!
Title: Re: My 531 Journey
Post by: sakustoms on April 30, 2014, 07:00:45 AM
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!

Yes, running does it to me the most but that's also because my cardio confitioning is virtually nil. I suck at cardio because I haven't done any in 18 months.  ::)

I don't know how you are but when I overeat my asthma kicks in and I have trouble breathing till everything digests.
Title: Re: My 531 Journey
Post by: piperdown on April 30, 2014, 07:09:38 AM
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!

Yes, running does it to me the most but that's also because my cardio confitioning is virtually nil. I suck at cardio because I haven't done any in 18 months.  ::)

I don't know how you are but when I overeat my asthma kicks in and I have trouble breathing till everything digests.

I know that feeling ^^^^
Title: Re: My 531 Journey
Post by: sakustoms on April 30, 2014, 12:40:07 PM
Ah man I know them asthma feels! Mine is really mild luckily but I still notice it when I run. I think running is really the only time when I ever notice my asthma. I would do more cardio if I didn't have to eat even more than I do now lol!

Yes, running does it to me the most but that's also because my cardio confitioning is virtually nil. I suck at cardio because I haven't done any in 18 months.  ::)

I don't know how you are but when I overeat my asthma kicks in and I have trouble breathing till everything digests.

I know that feeling ^^^^

That's part of why I lost weight in the first place. At 170 I had a hard time breathing. Not to mention fitting in my pants. lol


Monday's workout

3/28/2014


Squats

BarX10
135x10 ATG
155x10 ATG
175x10 ATG
205x3  >:(

Leg Press

200x20
200x20

SS with Leg Press Calf Raises

200x20
200x20

Leg Extension

90x20
90x17
50x13 - No rest between last 2 sets.


Wednesday's workout

5/1/2014

Bench


Decline BB bench

BarX20
135x10 Paused
185x10 Paused
205x7
225x4
185x10
135x13 - No rest between last 2 sets

Incline DB Bench

50x10
65x10
75x6

Incline DB Fly - 30 second rest between first 3 sets

45x10
40x10
35x10 - No rest from this set on
30x8
25x8

Quick day. Moving back up on the DB weight on incline slowly.
Title: Re: My 531 Journey
Post by: tobymax on April 30, 2014, 01:26:29 PM
Nice work on that 225lb decline bench press.  I haven't quite gotten the right feel for that exercise.  They feel weird and awkward to me.
Title: Re: My 531 Journey
Post by: Get-n-fit on April 30, 2014, 02:04:37 PM
Great leg and chest days! Tons of volume!
Title: Re: My 531 Journey
Post by: sakustoms on April 30, 2014, 02:18:17 PM
Nice work on that 225lb decline bench press.  I haven't quite gotten the right feel for that exercise.  They feel weird and awkward to me.

Thanks toby. I used to do only decline and incline but I still have to make sure I'm in the right position before starting decline or it can get away from me.


Great leg and chest days! Tons of volume!

Thanks. I really need to turn things up on legs. They are sorely lacking.
Title: Re: My 531 Journey
Post by: taylor9569 on May 01, 2014, 04:00:06 PM
Quick drive by.........................

                                               How's things going???????????
Title: Re: My 531 Journey
Post by: sakustoms on May 01, 2014, 09:25:57 PM
Quick drive by.........................

                                               How's things going???????????

Thanks for stopping by. Going ok I suppose. Finished with 531 as of a couple weeks ago. Contemplating going back to it soon though as I am starting to feel as though I'm just going through the motions. I miss the structured program with planned progressions.
Title: Re: My 531 Journey
Post by: Little Tim on May 01, 2014, 10:33:34 PM
Quote
. I miss the structured program with planned progressions.

Hit the nail on the head regarding the single most important thing I've changed in my routine that has yielded results.  Going on 6 months of 5x5 (significant for me, longest commitment to a program ever).

There's a handful of solid programs out there and 5/3/1 is so customizable,  you could keep tweaking it for life.  Maybe just try a different flavor?
Title: Re: My 531 Journey
Post by: sakustoms on May 02, 2014, 06:36:55 AM
Quote
. I miss the structured program with planned progressions.

Hit the nail on the head regarding the single most important thing I've changed in my routine that has yielded results.  Going on 6 months of 5x5 (significant for me, longest commitment to a program ever).

There's a handful of solid programs out there and 5/3/1 is so customizable,  you could keep tweaking it for life.  Maybe just try a different flavor?

That's what I'm thinking. I did 3 months on 531 and make good progress. My DL went up 30lbs so it was definitely doing a lot for me. It's the only time I've followed a structured program.
Title: Re: My 531 Journey
Post by: sakustoms on May 02, 2014, 12:13:20 PM
5/2/2014

Deads and some back

135x8
225x6
315x6 - This is a PR for me at this weight
225x13
225x10

Pulldowns

125x10
125x10

Straight arm pushdowns

80x12
80x12

Out of time and energy by this time. That's it for today.
Title: Re: My 531 Journey
Post by: halfway on May 02, 2014, 08:38:12 PM
grats on the rep PR!
Title: Re: My 531 Journey
Post by: sakustoms on May 02, 2014, 08:44:00 PM
grats on the rep PR!

Thank you kindly sir.
Title: Re: My 531 Journey
Post by: Get-n-fit on May 05, 2014, 05:38:27 PM
Great DL work, congrats on the PR!!
Title: Re: My 531 Journey
Post by: ljimd on May 05, 2014, 05:47:01 PM
DL PR - very nice. Good work.
Title: Re: My 531 Journey
Post by: sakustoms on May 06, 2014, 09:16:09 AM
Great DL work, congrats on the PR!!

Thanks. Heavy deads takes a lot out of me so I don't do heavy high reps much.


DL PR - very nice. Good work.

Thanks. Deads are my favorite exercise. It feels good mentally to lift heavy weights off the floor.  :D
Title: Re: My 531 Journey
Post by: piperdown on May 06, 2014, 09:26:14 AM
Nice job on the DL pr!
Title: Re: My 531 Journey
Post by: sakustoms on May 06, 2014, 01:09:10 PM
Nice job on the DL pr!

Thanks Eric.

I started a new program today that Bando had posted about.

https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)

Started with squats as prescribed by the program and then some other stuff.

Squats

Warmup

bar x 10 ATG
135x10 ATG

Working sets

190 x 2
200 x 2
220 x 2

Extras

185 x 10 Parallel for 1st 4 and then ATG for the last 6
135 x 10 ATG Paused

Leg Press

200x20
290x15
380x10

SS with calf presses on leg press machine

200x20
290x15
380x10

Leg Extension

90x20
90x13
70x15

This is a 6 week program. It alternates between 3 and 4 working sets of squats. Hopefully between this and leg press I can add some size to my chicken legs.
Title: Re: My 531 Journey
Post by: tobymax on May 06, 2014, 02:55:03 PM
Looks like you got in a good leg workout, sak.  I'll have to check out that program.  Once I get back to a regular schedule this fall, I really want to improve my squats.   Nice work... make those legs grow!
Title: Re: My 531 Journey
Post by: sakustoms on May 06, 2014, 07:09:28 PM
Looks like you got in a good leg workout, sak.  I'll have to check out that program.  Once I get back to a regular schedule this fall, I really want to improve my squats.   Nice work... make those legs grow!

Thanks toby. It's definitely worth taking a look at. I desperately want to make my legs grow. Not to mention my squat numbers suck.  :o
Title: Re: My 531 Journey
Post by: piperdown on May 07, 2014, 07:34:25 AM
Good solid session.

Jealous of the squat numbers personally.
Title: Re: My 531 Journey
Post by: sakustoms on May 07, 2014, 09:30:31 AM
Good solid session.

Jealous of the squat numbers personally.

Thanks but trust me, there is nothing there to be jealous of.   :rofl:
Title: Re: My 531 Journey
Post by: taylor9569 on May 08, 2014, 06:44:57 AM
In for the new program. It'll be interesting to see the results you get.
Title: Re: My 531 Journey
Post by: sakustoms on May 08, 2014, 01:28:53 PM
In for the new program. It'll be interesting to see the results you get.

I'm just hoping to add a couple pounds or more to the big 3 lifts. We'll see in 6 weeks.
Title: Re: My 531 Journey
Post by: sakustoms on May 08, 2014, 01:32:10 PM
5/8/2014    BW - 158.4

Bench

Warmup

bar x 15
135x10 slow/paused

Working sets

195x2
210x2
225x2

Extra sets

185x15
135x17 Paused
135x16 Paused
135x10 Paused

Incline DB bench

45x10
55x12
60x7

Cable Crossovers

50x10
50x10
50x10

SS with

EZ bar drag curls

50x15
50x10

High Cable curls

40x10
40x12
40x10
Title: Re: My 531 Journey
Post by: piperdown on May 08, 2014, 02:46:06 PM
Good volume on the ol chest.

What new program are you running?
Title: Re: My 531 Journey
Post by: BLK00TJ on May 08, 2014, 02:59:45 PM
Damn, bro... nice work today!
Title: Re: My 531 Journey
Post by: Get-n-fit on May 08, 2014, 03:49:07 PM
Great Volume Eric!
Title: Re: My 531 Journey
Post by: sakustoms on May 08, 2014, 07:06:49 PM
Good volume on the ol chest.

What new program are you running?

Thanks Eric. Here's a link to the new program. It's basically a 3 or 4 set at certain % of 1rm for 6 weeks program.

https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)


Damn, bro... nice work today!

Thanks. I'm trying to push myself harder with this new program.


Great Volume Eric!

Thanks a lot. There's a guy at my gym I wish I could work out with. He does 100 rep exercises. No matter how many sets it takes him he keeps going till he hits the 100 reps. I did this with him once after squats. We put 400 on the leg press and ground out 100 reps.

I felt like I was gonna die after this but it really smoked my legs. Great workout.
Title: Re: My 531 Journey
Post by: sakustoms on May 09, 2014, 08:15:59 AM
Went walking/running last night. 2nd time this year. This time I remembered what BigDaddy told me about staying straight up and not hunching over. My back actually survived and I was able to spend more time running this time around.

Of course, after Tuesday's leg day and last nights adventure, my legs now feel more sore than before.  :o
Title: Re: My 531 Journey
Post by: piperdown on May 09, 2014, 09:43:36 AM
Good volume on the ol chest.

What new program are you running?

Thanks Eric. Here's a link to the new program. It's basically a 3 or 4 set at certain % of 1rm for 6 weeks program.

https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)


Damn, bro... nice work today!

Thanks. I'm trying to push myself harder with this new program.


Great Volume Eric!

Thanks a lot. There's a guy at my gym I wish I could work out with. He does 100 rep exercises. No matter how many sets it takes him he keeps going till he hits the 100 reps. I did this with him once after squats. We put 400 on the leg press and ground out 100 reps.

I felt like I was gonna die after this but it really smoked my legs. Great workout.

Interesting program. Looks like it's geared towards pushing past a long time stall. Have to remember that.
Title: Re: My 531 Journey
Post by: sakustoms on May 09, 2014, 12:06:11 PM
3/19/2014   BW 158.6

Deads

Warmup

135x8
225x6

Working Sets

275x2
300x2
320x2

Extra Sets

275x10
225x10

Pulldowns

120x10
135x10
165x5

Straight Arm Pushdowns

40x12
50x12

That's all for today. Deads felt good. Should have done at least one more set but time was short.

Title: Re: My 531 Journey
Post by: sakustoms on May 09, 2014, 12:07:45 PM
Good volume on the ol chest.

What new program are you running?

Thanks Eric. Here's a link to the new program. It's basically a 3 or 4 set at certain % of 1rm for 6 weeks program.

https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program (https://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program)


Damn, bro... nice work today!

Thanks. I'm trying to push myself harder with this new program.


Great Volume Eric!

Thanks a lot. There's a guy at my gym I wish I could work out with. He does 100 rep exercises. No matter how many sets it takes him he keeps going till he hits the 100 reps. I did this with him once after squats. We put 400 on the leg press and ground out 100 reps.

I felt like I was gonna die after this but it really smoked my legs. Great workout.

Interesting program. Looks like it's geared towards pushing past a long time stall. Have to remember that.

It's different in that it has you going back to lighter sets and then to heavier sets. I'll see how it works. 6 weeks will fly by.

Title: Re: My 531 Journey
Post by: sakustoms on May 11, 2014, 03:01:40 PM
Went walking/running again today. Did a 6 mile loop on a rail trail. Actually did more running that walking this time. Woo Hoo.

Of course I was toast afterwards, especially since it was 77 degrees and the sun was directly overhead. Not gonna do that again.
Title: Re: My 531 Journey
Post by: sakustoms on May 12, 2014, 12:39:35 PM
5/12/2014  BW 159.2

Week 2 of 6

Dreaded Squats

Warmup

Bar x 6

Working sets

190x4
205x3
220x2

Extra sets

185x4 ATG
135x10 ATG Paused

Leg Press

200x20
290x20

SS with

Calf raised on Leg Press

200x20
290x20

Leg Extension

70x20
80x15

That's all for today. Leg are shot. I think it has a lot to do with the 6 miles I did yesterday. Just getting back into it after 18 months of no cardio. Squats felt extra heavy today. I may reset the weights on these down a little.
Title: Re: My 531 Journey
Post by: piperdown on May 12, 2014, 02:39:24 PM
Whew! I bet your legs are feeling it after jogging and then a squat session.
Damn fine leg workout!
Title: Re: My 531 Journey
Post by: rangerNY on May 12, 2014, 02:43:36 PM
6 mile run before squats?  I took a 20 minute walk around my neighborhood this morning and I want a freakin medal for doing it on squat day.

Well done.
Title: Re: My 531 Journey
Post by: Senator on May 12, 2014, 06:31:42 PM
Good squatting after a 6 mile run.
Title: Re: My 531 Journey
Post by: sakustoms on May 12, 2014, 07:46:14 PM
Whew! I bet your legs are feeling it after jogging and then a squat session.
Damn fine leg workout!

6 mile run before squats?  I took a 20 minute walk around my neighborhood this morning and I want a freakin medal for doing it on squat day.

Well done.

Good squatting after a 6 mile run.

Thanks everyone. It definitely made squats that much harder. Guess you don't want to hear about the 3 mile bike ride I just came back from.  ;D Didn't realize it was still 80* outside with 44% humidity.  :o

I think I need to move. Everywhere I want to run or ride around here is all hills. I sure better sleep good tonight now.
Title: Re: My 531 Journey
Post by: Get-n-fit on May 13, 2014, 09:19:30 AM
Great stuff man!!  I "ran" 1.5 miles last Thursday in 30 minutes and my calves still hurt.  It was a huge mistake doing it the day before leg day.  Fortunately it didn't affect my squats, but calf work ended almost immediately....and you ran 6 miles!! Great job man!
Title: Re: My 531 Journey
Post by: sakustoms on May 13, 2014, 10:01:37 AM
Great stuff man!!  I "ran" 1.5 miles last Thursday in 30 minutes and my calves still hurt.  It was a huge mistake doing it the day before leg day.  Fortunately it didn't affect my squats, but calf work ended almost immediately....and you ran 6 miles!! Great job man!

Thanks. Surprisingly, even after my bike ride last night, my legs don't hurt at all. I'm sure that will change as the day wears on. lol
Title: Re: My 531 Journey
Post by: sakustoms on May 13, 2014, 01:09:45 PM
Easy day today. Went in and did some shoulder work.

OHP

50x10
70x10
90x10
100x8
110x5
50x15

Smith Shrugs

50x10
100x10
180x10
240x10
250x10
180x10
90x15

The last 3 sets included static hold after the set.

DB side lateral raised along with front lateral raises

15's x 15 & 15s x 15
15s x 15 & 15s x 10
15s x 15 & 15s x 10

that's it for today.
Title: Re: My 531 Journey
Post by: taylor9569 on May 14, 2014, 09:24:22 AM
Easy day today. Went in and did some shoulder work.

OHP

50x10
70x10
90x10
100x8
110x5
50x15

Smith Shrugs

50x10
100x10
180x10
240x10
250x10
180x10
90x15

The last 3 sets included static hold after the set.

DB side lateral raised along with front lateral raises

15's x 15 & 15s x 15
15s x 15 & 15s x 10
15s x 15 & 15s x 10

that's it for today.


Slacker  :P ;) ;D
Title: Re: My 531 Journey
Post by: sakustoms on May 14, 2014, 10:19:02 AM
You think that's bad? Watch me today when I don't even go to the gym. Taking a day off. This new program calls for only 3 days but I'm doing 4.  :o ;D
Title: Re: My 531 Journey
Post by: sakustoms on May 15, 2014, 01:05:38 PM
5/15/14   BW - 158.4

Chest

Decided to do DB flat bench today.
Weight each hand

45x15
60x8
85x5
95x4
100x4
50x15
55x12
60x5

The last 3 sets were done with no rest between sets.


DB Pullovers

80x9
90x6
95x6
80x10

Decline BB Bench

95x15
145x10
125x12
115x12

Last 3 sets done with no rest between sets. Ran out of time due to my flapping my jaws with some dude.  :o

Title: Re: My 531 Journey
Post by: taylor9569 on May 15, 2014, 02:18:44 PM
Strong looking chest day Sak. Good stuff.  8)
Title: Re: My 531 Journey
Post by: piperdown on May 15, 2014, 02:46:28 PM
I gotta get back to doing declines myself.

Good chest workout ^^
Title: Re: My 531 Journey
Post by: sakustoms on May 15, 2014, 02:55:31 PM
Strong looking chest day Sak. Good stuff.  8)

I gotta get back to doing declines myself.

Good chest workout ^^

Thank you gentlemen. Appreciate the comments.

I like decline. I haven't done much of it this year with doing 531. I was mainly focusing on flat BB bench. Today I just mixed it up.
Title: Re: My 531 Journey
Post by: Get-n-fit on May 15, 2014, 03:39:06 PM
5/15/14   BW - 158.4

Chest

Decided to do DB flat bench today.
Weight each hand

45x15
60x8
85x5
95x4
100x4
50x15
55x12
60x5

The last 3 sets were done with no rest between sets.


DB Pullovers

80x9
90x6
95x6
80x10

Decline BB Bench

95x15
145x10
125x12
115x12

Last 3 sets done with no rest between sets. Ran out of time due to my flapping my jaws with some dude.  :o


Great chest work...especially the Hundo's!!  I always enjoyed pullovers.
Title: Re: My 531 Journey
Post by: sakustoms on May 16, 2014, 06:52:36 AM
5/15/14   BW - 158.4

Chest

Decided to do DB flat bench today.
Weight each hand

45x15
60x8
85x5
95x4
100x4
50x15
55x12
60x5

The last 3 sets were done with no rest between sets.


DB Pullovers

80x9
90x6
95x6
80x10

Decline BB Bench

95x15
145x10
125x12
115x12

Last 3 sets done with no rest between sets. Ran out of time due to my flapping my jaws with some dude.  :o


Great chest work...especially the Hundo's!!  I always enjoyed pullovers.

Thanks. It's been awhile since I've really done DB bench so it felt good to throw the 100's up. I agree on the pullovers too.  8)
Title: Re: My 531 Journey
Post by: sakustoms on May 16, 2014, 12:39:22 PM
5-16-2014  BW - 160  :-[

Week 2

Deads

Warmup

135x8
225x6

Working sets

275x4
300x3
330x2

Extra sets

275x11
225x10

Short on time as usual. Did a couple sets of hack squats but the weight was pitiful and nothing worth writing down.
Title: Re: My 531 Journey
Post by: piperdown on May 16, 2014, 02:00:38 PM
5-16-2014  BW - 160  :-[

Week 2

Deads

Warmup

135x8
225x6

Working sets

275x4
300x3
330x2

Extra sets

275x11
225x10

Short on time as usual. Did a couple sets of hack squats but the weight was pitiful and nothing worth writing down.

Whoa, hold the horses....why didn't anyone tell me this rule?! That means I wouldn't even have to journal..... :o
Title: Re: My 531 Journey
Post by: sakustoms on May 16, 2014, 02:12:10 PM
5-16-2014  BW - 160  :-[

Week 2

Deads

Warmup

135x8
225x6

Working sets

275x4
300x3
330x2

Extra sets

275x11
225x10

Short on time as usual. Did a couple sets of hack squats but the weight was pitiful and nothing worth writing down.

Whoa, hold the horses....why didn't anyone tell me this rule?! That means I wouldn't even have to journal..... :o

In my little world, when you don't like your lifts you don't write about them.

1st rule of light weights, we don't talk about light weights.  ;D
Title: Re: My 531 Journey
Post by: taylor9569 on May 16, 2014, 04:12:05 PM
^^^^^^Lutz  ;D
Title: Re: My 531 Journey
Post by: doughnutgut on May 16, 2014, 04:27:57 PM
Light dreadlifting?.

Ride me sideways. That was still a good pull for 2 winkle.
Title: Re: My 531 Journey
Post by: sakustoms on May 19, 2014, 07:48:14 AM
Light dreadlifting?.

Ride me sideways. That was still a good pull for 2 winkle.

thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Title: Re: My 531 Journey
Post by: tobymax on May 19, 2014, 02:36:52 PM
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha

Go for it!!  I know that will be one worth writing down. 
Title: Re: My 531 Journey
Post by: BLK00TJ on May 19, 2014, 03:06:35 PM
Light dreadlifting?.

Ride me sideways. That was still a good pull for 2 winkle.

thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Do 2 reps to own it!
Title: Re: My 531 Journey
Post by: sakustoms on May 20, 2014, 06:08:51 AM
thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha

Go for it!!  I know that will be one worth writing down.

Light dreadlifting?.

Ride me sideways. That was still a good pull for 2 winkle.

thanks Leigh. This week I've gotta pull my 1RM for the 4th set. Hopefully it comes off the ground. Haha
Do 2 reps to own it!

Thanks guys. I'm just hoping to get to the gym this week. Work is nuts and I won't get a lunch till at least Thursday. Already at my desk for the day now.  :-[
Title: Re: My 531 Journey
Post by: sakustoms on May 22, 2014, 01:27:47 PM
Finally got to the gym. This week's program is out the window so I just did some squats and decline bench.

Here's a couple squat vids. I am open to thoughts, concerns and criticism. Just be gentle. lol

185 squat - yes the vid says DL. I'm retarted.

20140522 185DL (http://www.youtube.com/watch?v=UGIo8Qig5qM#)

225 squat - same screwy title.

20140522 225DL (http://www.youtube.com/watch?v=wOKkZ0ellgw#)

No bench vids but I am happy about today's session. I did DB decline and was able to finally throw up the 105's.  :woot:

Got 1 rep but something went screwy on the 2nd so I stopped. Strength was good that I know I could have got more but didn't wanna push it.
Title: Re: My 531 Journey
Post by: doughnutgut on May 22, 2014, 03:03:07 PM
Subbed to your utube channel.

2pps is fuckin heavy. I dont think i will ever find it light.

Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.

Boss the rom mate. Show who owns who.

Props buddy.
Title: Re: My 531 Journey
Post by: sakustoms on May 22, 2014, 04:58:08 PM
Subbed to your utube channel.

2pps is fuckin heavy. I dont think i will ever find it light.

Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.

Boss the rom mate. Show who owns who.

Props buddy.

Thanks Leigh. It definitely was heavy. The most I've ever done was 235 and this seemed heavier. May be due to all the running I've been doing lately. I think I'm gonna forgo the running for now and concentrate on lifting heavier stuff.

Gonna start back on 531 next week.
Title: Re: My 531 Journey
Post by: taylor9569 on May 23, 2014, 05:59:07 AM
Subbed to your utube channel.

2pps is fuckin heavy. I dont think i will ever find it light.

Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.

Boss the rom mate. Show who owns who.


Props buddy.


^^^This, and the music at your gym SUCKS
Bitch slap the manager, get them to put some lifting music on and fuck that iron up  ;D

Nice squattin though  8)
Title: Re: My 531 Journey
Post by: sakustoms on May 23, 2014, 06:52:25 AM
Subbed to your utube channel.

2pps is fuckin heavy. I dont think i will ever find it light.

Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.

Boss the rom mate. Show who owns who.


Props buddy.


^^^This, and the music at your gym SUCKS
Bitch slap the manager, get them to put some lifting music on and fuck that iron up  ;D

Nice squattin though  8)

Yes the music sucks but I tune it out. I almost never hear it anymore. And the manager is a very pretty 25 year old girl, who's dad owns the gym and is BIG. I'll pass. lol

Thanks for the comments. I am planning on pushing my squat numbers up slowly but surely.
Title: Re: My 531 Journey
Post by: taylor9569 on May 23, 2014, 07:46:12 AM
Subbed to your utube channel.

2pps is fuckin heavy. I dont think i will ever find it light.

Well fought there. Got it up. You seemed a bit weary. As if you were not fully in the groove.

Boss the rom mate. Show who owns who.


Props buddy.


^^^This, and the music at your gym SUCKS
Bitch slap the manager, get them to put some lifting music on and fuck that iron up  ;D

Nice squattin though  8)

Yes the music sucks but I tune it out. I almost never hear it anymore. And the manager is a very pretty 25 year old girl, who's dad owns the gym and is BIG. I'll pass. lol

Thanks for the comments. I am planning on pushing my squat numbers up slowly but surely.

O.K. change of plan. Turn on the charm, tell the manager how beautiful she is, get her to put lifting music on, get to train with BIG farther....WIN!!!  ;D
Title: Re: My 531 Journey
Post by: sakustoms on May 23, 2014, 08:08:12 AM
Haha if only. She unfortunately has one of those pretty boy boyfriends. I keep my comments to myself.  ;D

Dad was talking to some jacked dude in the gym one day about sponsoring some bodybuilding show or something. I guess he used to compete way back when. Sorta gone to pot now but still a big dude.
Title: Re: My 531 Journey
Post by: sakustoms on May 23, 2014, 12:32:50 PM
Last day of 'whatever' week. Starting 531 again next week.

Did deads and shrugs today. Again short on time.

Deads

135x6
225x6
315x3
355x1 - That's a new PR.  :woot:

Then did a couple sets of 225.

225x6 - trying some straps a trainer let me borrow
225x12 - no straps DOH and mixed grip.

Smith shrugs - plate weight only

90x10
180x10
230x10
250x12 - with hooks

That's it. end of gym time, back to work.
Title: Re: My 531 Journey
Post by: BLK00TJ on May 23, 2014, 01:06:13 PM
Great job on that 355!  What are you doing the weekend of August 9th? :stirthepot:
Title: Re: My 531 Journey
Post by: sakustoms on May 23, 2014, 01:17:45 PM
Great job on that 355!  What are you doing the weekend of August 9th? :stirthepot:


Haha.. I see what you did there. I'm sure I've got something going on or else I would go.  :jester:

One note: I tried different shoes today. I used my Puma classic suede shoes with a flat level sole instead of my running type shoes.

(http://images.prodirectsport.com/v3_products/V3_1_Main/23560.jpg)
Title: Re: My 531 Journey
Post by: taylor9569 on May 23, 2014, 04:05:05 PM
Good stuff with the PR Sak  :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.
Title: Re: My 531 Journey
Post by: sakustoms on May 23, 2014, 09:32:08 PM
Good stuff with the PR Sak  :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.

Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.
Title: Re: My 531 Journey
Post by: piperdown on May 24, 2014, 12:29:51 PM
Good stuff with the PR Sak  :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.

Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.

Per Flex's, Bando, HNH,,and a bunch of others I started doing deads in socks back in Jan (I think). Made all the difference but haven't made that transition to squats. Need a flat soled shoe.
Title: Re: My 531 Journey
Post by: sakustoms on May 24, 2014, 11:21:44 PM
Good stuff with the PR Sak  :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.

Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.

Per Flex's, Bando, HNH,,and a bunch of others I started doing deads in socks back in Jan (I think). Made all the difference but haven't made that transition to squats. Need a flat soled shoe.

I was thinking of getting a pair of lifting shoes but I'm not sure I want to spend the coin right now. I read that some Chuck's work just fine.  :dunno:
Title: Re: My 531 Journey
Post by: piperdown on May 24, 2014, 11:42:10 PM
Good stuff with the PR Sak  :woot: I always train in flat soles it gives so much more stability espesially for deadz and squats.

Thanks a lot. I did squats in socks and deads in the flats sole shoes. Felt better than my old worn out running shoes.

Per Flex's, Bando, HNH,,and a bunch of others I started doing deads in socks back in Jan (I think). Made all the difference but haven't made that transition to squats. Need a flat soled shoe.

I was thinking of getting a pair of lifting shoes but I'm not sure I want to spend the coin right now. I read that some Chuck's work just fine.  :dunno:


Chucks are flat and have been recommended, just haven't gone out and got any. Or a cheap pair or wrestling shoes.
Title: Re: My 531 Journey
Post by: sakustoms on May 25, 2014, 09:16:09 AM
Guess I'll have to go the the mall sometime and check out some chuck's.
Title: Re: My 531 Journey
Post by: doughnutgut on May 25, 2014, 09:30:49 AM
Them burned orange chucks i got a few months back felt strange for the first few weeks. But cant squat or dreadlift without them now.

Love them.
Title: Re: My 531 Journey
Post by: sakustoms on May 25, 2014, 04:20:16 PM
I'm gonna try squatting in my Puma's and see how that goes before buying new shoes, although I hear a lot of guys say they love the chucks.
Title: Re: My 531 Journey
Post by: tobymax on May 25, 2014, 09:03:40 PM
Super strong deadlift session the other day!  Congrats on that PR!
Title: Re: My 531 Journey
Post by: sakustoms on May 26, 2014, 10:33:38 AM
Super strong deadlift session the other day!  Congrats on that PR!

Thanks toby. I had no intentions of trying but felt pretty good so I went for it.  ;D
Title: Re: My 531 Journey
Post by: sakustoms on June 02, 2014, 12:32:39 PM
Finally back to the gym after missing last week being sick.

Decided to start 531 again.

Cycle 5

Week 1

Squats

barX10
85x5 ATG
105x5 ATG
125x3 ATG
150x5
165x5
190x5
135x10 ATG

Decided it would be a good idea to superset leg press with calf raises on the leg press and DB lunges.  ::) :o

Leg Press

270x20
270x15

Leg Press Calf Raise

270x20
270x15

DB lunges

30s x 5 each leg
30x x 5 each leg

These killed me. Took me a couple minutes to catch my breath. Almost out of time.

Seated Leg Extension machine

50x20
50x20

That's it for today. Note to self: STOP RUNNING THE NIGHT BEFORE SQUATS. Dumb Ass!!!!!

Used my new Lifting Large lever belt. Loved it. Felt a lot more solid than my old velcro cheap belt. Also wore my flat soled Pumas for squats and they felt more stable than my old running shoes.

Glad to be back at 531 again.  Now sitting here enjoying my proteins and creatine in my 75* office with no air.  >:(


Title: Re: My 531 Journey
Post by: sakustoms on June 02, 2014, 01:26:25 PM
Second lunch consumed.

BBQ rib, steak and baked potato. I love food.  :biggrinjester:
Title: Re: My 531 Journey
Post by: BLK00TJ on June 02, 2014, 01:37:18 PM
Welcome back to 531.  Every time I consider switching to a new routine I look back on the progress I've made on it so far.


Enjoy your DOMs   ;D
Title: Re: My 531 Journey
Post by: sakustoms on June 03, 2014, 06:40:59 AM
Welcome back to 531.  Every time I consider switching to a new routine I look back on the progress I've made on it so far.


Enjoy your DOMs   ;D

Yea it's definitely good to be back to 531. Not crazy DOMS yet but it's coming. lol
Title: Re: My 531 Journey
Post by: Little Tim on June 03, 2014, 07:38:17 AM
I've found that the right shoes make a noticeable difference in squats and deads,  so its good to see you've experienced the same. DOMS in the legs are strange for me too, always show their ugly face a good 48 hours after. I just hope I never get pulled over as it would take some explaining that I'm not under the influence,  lolz.

Good work going on in here.  Good to see you're sticking with the 531 for a bit longer. 
Title: Re: My 531 Journey
Post by: rangerNY on June 03, 2014, 08:01:30 AM
I see I missed a deadlift PR last week here.  Great job!  Flat shoes with a solid base are a must. Leave the running shoes at home.
Title: Re: My 531 Journey
Post by: tobymax on June 03, 2014, 09:19:41 AM
Glad you're feeling better and back in the gym.  Good workout after a week of being sick.
Title: Re: My 531 Journey
Post by: sakustoms on June 03, 2014, 09:44:59 AM
I've found that the right shoes make a noticeable difference in squats and deads,  so its good to see you've experienced the same. DOMS in the legs are strange for me too, always show their ugly face a good 48 hours after. I just hope I never get pulled over as it would take some explaining that I'm not under the influence,  lolz.

Good work going on in here.  Good to see you're sticking with the 531 for a bit longer.

Yea tomorrow is going to be fun. I can already tell that walking up stairs is harder. lol I haven't tried the flat shoes for deads yet but I will this week.


I see I missed a deadlift PR last week here.  Great job!  Flat shoes with a solid base are a must. Leave the running shoes at home.

Thanks Drew. It felt good to finally get that weight. Now I'm 50 lbs away from my goal for the year. Back on 531 so it will be a slower progression but I'm determined to get there.


Glad you're feeling better and back in the gym.  Good workout after a week of being sick.

Thanks toby. I am so glad to be back in the gym. Bench day today.  :woot:
Title: Re: My 531 Journey
Post by: piperdown on June 03, 2014, 10:22:17 AM
Welcome back to 531!
Title: Re: My 531 Journey
Post by: sakustoms on June 03, 2014, 10:24:31 AM
Welcome back to 531!

Thanks brother. I'm glad to be back. More progression coming up.
Title: Re: My 531 Journey
Post by: sakustoms on June 03, 2014, 01:01:18 PM
6/3/2014  BW 158.4

Bench day

Decline BB - only bench that was open

Warmup

90x5
115x5
135x5

Working sets

170x5
190x5
210x5+ - Got 10 but struggled with the last rep.

Extra sets

135x10 slow paused
155x10 slow paused

Incline DB bench

60x8
80x4
50x12 slow paused

Lying DB pullovers

60x10
75x9

DB skull crushers

25s x 8
20s x 12

Straight bar tricep pressdowns - all sets done with no rest in between

110x10
125x9
140x5

That's it for today. Felt like a good first bench day back in 531
Title: Re: My 531 Journey
Post by: doughnutgut on June 03, 2014, 05:06:34 PM
Jelly as hell at that x10 plus set.

Noice work Sakman.
Title: Re: My 531 Journey
Post by: BLK00TJ on June 03, 2014, 06:43:03 PM
Great bench day there!
Title: Re: My 531 Journey
Post by: piperdown on June 03, 2014, 08:21:32 PM
Am firmly convinced that declines help build the BP more than inclines.
If that was all that's open consider yourself lucky!
Title: Re: My 531 Journey
Post by: sakustoms on June 04, 2014, 07:06:08 AM
Jelly as hell at that x10 plus set.

Noice work Sakman.

Thanks Leigh. The + set was a real doozy. The first 9 went up ok then BOOM, barely squeaked out # 10.

Great bench day there!

Thanks Ron. I'm still hoping to join the 300 club by the end of the year.  :)

Am firmly convinced that declines help build the BP more than inclines.
If that was all that's open consider yourself lucky!

Yea I like to throw in declines every now and again. I like the pump I get from it too. I am also trying to consistently do some type of incline to help build my upper chest.
Title: Re: My 531 Journey
Post by: sakustoms on June 04, 2014, 12:40:16 PM
6/4/14   BW - 156.4

OHP

DB Shoulder Press - only thing available

20s x 10
25s x 5
30s x 3

40s x 5
50s x 5
55s x 5+ Got 10  These 3 working sets were actually 5lbs over my actual amount but the dumbells only go by 5s.

Smith Machine Shrugs - Plate weight only. All sets included static hold after the set except the 270 set.

140x12
200x10
230x10
270x10 - Used hooks for these
180x10
90x12

High Rope Face Pulls - all sets done with no rest.

110x10
110x10
110x15

I tried a set of rear delts EZ curl bar raises like TotT lists in his journal. These felt weird but I may throw then in now and again.

That's it for today. Tomorrow is deads.
Title: Re: My 531 Journey
Post by: Get-n-fit on June 05, 2014, 08:27:48 AM
Great work Eric, espeacially the DB presses!!  I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles.  You ever tried DB's for rear delt rows? I love those,  took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.
Title: Re: My 531 Journey
Post by: sakustoms on June 05, 2014, 01:01:41 PM
Great work Eric, espeacially the DB presses!!  I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles.  You ever tried DB's for rear delt rows? I love those,  took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.


Thanks a lot. I'm not sure if I'm getting the full effect from face pulls but I do feel it where I should. I've done DB rear rows a while ago. Not sure why I stopped. lol

Today's workout.

6/5/14   BW - 157.8

Deads

forgot my charts so I just kinda made it up. Ended up doing higher weights than I should but one less warmup set.

135x5
225x5
275x5
300x5 - with hooks
320x5 - with hooks
275x5
225x10

Wide grip pullups

BW x 10
BW x 10

SS with

Seated cable rows

135x10
135x10

Paralled close grip pulldowns

110x10

Peck deck reverse flys

70x10
70x10

That's it for today. I've been having an issue with the front of my right shoulder. Something keeps popping so I didn't want to push it anymore. I may go in for some extra chest and arm work tomorrow.
Title: Re: My 531 Journey
Post by: ThighoftheTiger on June 05, 2014, 08:48:48 PM
That's it for today. I've been having an issue with the front of my right shoulder. Something keeps popping so I didn't want to push it anymore. I may go in for some extra chest and arm work tomorrow.


Have you ever looked into L-fly for the shoulders?  This has saved my shoulders.  Might be worth looking into.

http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf (http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf)
Title: Re: My 531 Journey
Post by: tobymax on June 05, 2014, 11:22:48 PM
Continued nice work in here sak.  Good numbers on the DB shoulder presses, and those 320 lb deads!

Great work Eric, espeacially the DB presses!!  I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles.  You ever tried DB's for rear delt rows? I love those,  took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.

The advice I got on face pulls, which seems to work for me, is to do a pretty limited range of motion.  Like you're doing only the back half of the movement.  Pinch the shoulder blades together and keep them there, and don't extend or lean forward at the front of the movement.
Title: Re: My 531 Journey
Post by: sakustoms on June 06, 2014, 07:03:12 AM
That's it for today. I've been having an issue with the front of my right shoulder. Something keeps popping so I didn't want to push it anymore. I may go in for some extra chest and arm work tomorrow.


Have you ever looked into L-fly for the shoulders?  This has saved my shoulders.  Might be worth looking into.

[url]http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf[/url] ([url]http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf[/url])


Thanks, I'll give that a read. This issue though is sorta around the front of the collar bone/ shoulder area. I had it once before and it went away. Now today it's not so bad. It almost seems like I need to stretch or crack it and then it works itself out.


Continued nice work in here sak.  Good numbers on the DB shoulder presses, and those 320 lb deads!

Great work Eric, espeacially the DB presses!!  I've never cared for face pulls, I couldn't get the form down right to feel like I'm working the correct muscles.  You ever tried DB's for rear delt rows? I love those,  took a while to get used to the movement, but once I did and could feel which muscles I was supposed to work I really enjoyed them.


The advice I got on face pulls, which seems to work for me, is to do a pretty limited range of motion.  Like you're doing only the back half of the movement.  Pinch the shoulder blades together and keep them there, and don't extend or lean forward at the front of the movement.
Thanks toby. 531 is a great workout for me and I'm glad to be back at it. My goal for deads is 405 by end of this year and I'm hoping 531 can get me there.

With the face pulls, I sort of bend my knees and lean back a little and hold that position. I think this allows me to use a heavier weight because if I stand up straight I tilt forward.
Title: Re: My 531 Journey
Post by: sakustoms on June 06, 2014, 12:19:51 PM
Decided to go in today and get an extra full body workout in.

Leg Press - plate weight

180x20 slow/fast mix
180x20 slow/fast

SS with

Calf raises on Leg Press

180x20 slow/fast
180x20 slow/fast

Seated leg extensions

70x20
70x20

Flat BB bench

135x15 slow paused
135x15 slow paused

EZ bar skulls

50x12
50x15
50x15

SS with preacher curls

50x15
75x12
75x12

Low rope tricep kickback

70x12
70x12
70x12

SS with

Low rope bicep curls

70x15
70x15
70x15

DB Hammer curls

20x12
25x10
30x10

DB shrugs with static hold at end

75x8
75x8

Straight bar straight arm pushdowns

40x12
40x10

SS with reverse tricep pushdowns

40x12
40x12

That's it for my simple extra day. Left feeling really good with a good overall pump
Title: Re: My 531 Journey
Post by: sakustoms on June 09, 2014, 01:38:57 PM
Week 2 of cycle 5 of 531

6/9/2014  BW - 156.8

Squats

Did some various stuff to warmup while waiting for rack so less warmup sets.

Warmup

135x5 ATG

Working sets

160x3
180x3
205x3+ Got 5 but they were tough

Extra sets

185x7 at least parallel
135x10 ATG
135x10 ATG

Leg Press - plate weight only

400x10
400x10

SS with calf raises on the leg press

400x10
400x15

Smith calf raises on a box - These were done slow to maximize TUT - plate weight only

90x10
110x10
110x10


That's it for today. Probably do another light leg day this week too.
Title: Re: My 531 Journey
Post by: piperdown on June 09, 2014, 02:22:24 PM
Solid leg workout today. Must be in the air.......
Title: Re: My 531 Journey
Post by: sakustoms on June 09, 2014, 02:38:34 PM
Thanks Eric. Must be. I hate leg day but it felt better today than most.
Title: Re: My 531 Journey
Post by: sakustoms on June 10, 2014, 12:49:42 PM

6/10/14   BW - 158.2

Bench

90x5
115x5
135x3
180x3
200x3
220x3+ Only got 4. Wanted at least 5  >:(

Extra sets

135x10 slow paused
155x10 slow paused
175x3 slow paused

CGBP

115x12
115x10
115x10

SS with

DB behind neck tricep extension

45x10
45x10
45x10

Cable crossovers

50x10
50x10

SS with rope tricep pressdown

110x10
110x10

That's it for today. Gonna hit arms again this week. Ran out of time today.
Title: Re: My 531 Journey
Post by: sakustoms on June 11, 2014, 12:45:14 PM
6/11/14   BW - 157.0

OHP

Smith machine OHP - plate weight only

Bar x 10
50x10
100x10
110x3+ Got 10
50x15

DB shoulder press - each hand

35x10
25x10
25x10

DB side lateral raise - each hand

15x15
15x15
15x15

Smith machine shrug - plate weight only

90x10
180x10
270x10
180x10
90x10

Cable reverse flys - each hand

30x10
30x10
Title: Re: My 531 Journey
Post by: ljimd on June 12, 2014, 03:45:47 PM
Hammerin' the shoulders.
Title: Re: My 531 Journey
Post by: sakustoms on June 13, 2014, 09:50:46 AM
Hammerin' the shoulders.

Yes. I really need to get my delts to grow.
Title: Re: My 531 Journey
Post by: sakustoms on June 13, 2014, 09:53:20 AM
6/12/14  BW - 156.8

Deads

135x5
225x5
330x3+ Got 6 this is a PR  ;D
270x5
225x6

2 handle high rope pulldowns

120x10
135x10
135x8

BOR machine Plate weight only

90x10
90x10
90x10

SS with

Straight are pressdowns

50x10
80x10
80x10
Title: Re: My 531 Journey
Post by: sakustoms on June 19, 2014, 06:51:49 AM
Tuesaday 6/17/14

Squat day

Got stuck on the smith machine for squats. Never again. Next time I'll just skip squats.

90x5
110x5
125x3
170x5
190x3
215x1+ Got 1…..  >:( I just could not get used to the setup on this thing. Totally threw me off.

Smith machine box calf raises

16x10
160x10
160x10

Goblet squats

40x10
50x10
60x10

Seated leg curl

90x15
100x12
100x12

Seated leg extension

90x20
110x15
130x10


Wednesday 6/18/14

Bench day

Flat BB bench

90x5
115x5
135x3
190x5
220x3
235x1+  Got 5

Extra sets

185x8
155x9 slow paused
135x10 slow paused

CGBP

135x10
115x13
115x15

Incline DB bench

60x8
70x4
55x8

Pec Deck

70x10
70x10
70x10

SS with

Straight bar Tricep pushdowns

110x10 Reverse grip. My wrist wasn't liking this. Switched to overhand grip
140x10
125x10

Title: Re: My 531 Journey
Post by: BLK00TJ on June 19, 2014, 01:38:26 PM
I'll just skip squats.

This should be a banned phrase on IS.  Can we make that happen?  Anybody?   :S

Friggin' AWESOME benching there!  235x5 is great!
Title: Re: My 531 Journey
Post by: sakustoms on June 20, 2014, 08:03:49 AM
I'll just skip squats.

This should be a banned phrase on IS.  Can we make that happen?  Anybody?   :S

Friggin' AWESOME benching there!  235x5 is great!

Thanks Ron. I won't actually skip all squats, but I won't do squats on the smith machine ever again. If I can't get the 1 squat rack we have then I'll do goblet squats or something else.
Title: Re: My 531 Journey
Post by: sakustoms on June 20, 2014, 02:15:56 PM
6/20/14 BW - ? not really sure - maybe 158

Deads

135x5
160x5
195x3
280x5
315x3
345x1+ Got 5. I was real happy with this as I didn't think I had that much in me today.  ;D

Extra sets

315x3
275x4

Straight bar pulldowns - Left shoulder felt a little wonky on these.

105x10
135x10
155x8
105x10

Straight arm pressdowns

80x10
80x12
80x12

Preacher curl with EZ curl bar

75x10
95x8
95x6

DB curls

30x8
35x8
40x4

Pec Deck reverse flys

70x14
70x10
50x6

That was it. I was beat by this point. Next week is a deload and I am looking forward to it.
Title: Re: My 531 Journey
Post by: BLK00TJ on June 20, 2014, 02:26:32 PM
Great job on that plus set.  I'm jelly
Title: Re: My 531 Journey
Post by: sakustoms on June 20, 2014, 02:28:02 PM
Great job on that plus set.  I'm jelly

Thanks but you have nothing to be jealous of. I would gladly trade you DL weight for squat weight.

I am still working toward a 405 DL this year. I checked the 1RM calcs and they range from 388 to 415. I'm gonna err on the side of caution and assume 388 for now.
Title: Re: My 531 Journey
Post by: sakustoms on July 01, 2014, 01:08:46 PM
Haven't been real active lately. Last week was a deload week and I decided to retest my true 1RM's and start 531 over again from the beginning. I know for a fact I started too high with squats and feel like I got nowhere.

Yesterday, Monday, I tested squats and found my 1RM stalled at 235, right where it's been forever.  :-[

Today, Tuesday, I tested bench and my 1RM jumped up from just a month or so ago. Last time I tested it I got 255x1. This time I stopped at 270x1. It actually went up fairly easily but I started feeling a twinge in my left shoulder and decided not to push it anymore. Overall I'm really happy about that as it puts me within 30 lbs. of my goal to bench 300 lbs. this year. I think I should be able to add the additional 30 lbs by end of year.  :D
Title: Re: My 531 Journey
Post by: piperdown on July 01, 2014, 02:41:02 PM
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days  :o
Title: Re: My 531 Journey
Post by: BLK00TJ on July 02, 2014, 12:05:16 AM
Eric,  Don't get too frustrated with the squats.  Make sure you get your depth and form down pat before bumping the weight up (parallel, knees out, weight mid-foot, back flat, chest up, no butt-wink, etc)  Back in September or October I had built up to about 245x5.  I thought I was going deep enough until I shot a video of myself.  I wasn't close to parallel.  I dropped all the way back to 185 and did 5x5 with that for about a month really concentrating on the movement and ensuring I was going deep enough.  I built back up and shot another video at around 215 and posted it up for critique.  Flex pointed out that my heels were coming up.  I backed all the way back to 185 again for a few more weeks shooting videos showing my feet.  It wasn't until I fixed everything before I was able to really start pushing up some decent weight.  Now most of my form changes are just to get a few more ounces like the wider stance I use now.
Title: Re: My 531 Journey
Post by: sakustoms on July 02, 2014, 06:53:19 AM
Thanks for the advice Ron. I am starting 531 again from the beginning. That's why I'm testing my maxes this week. I know especially with squats that I need to go back to square 1 and do things the right way.

I used to squat with a narrow stance and I switched to a wider stance with feet angled out. That threw me off for a couple times till I got used to that. I'm determined to get my squats up to a decent weight though so I'm gonna work hard at it like everything else.
Title: Re: My 531 Journey
Post by: sakustoms on July 02, 2014, 06:54:56 AM
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days  :o

Missed this, sorry.

I don't know what it is. I definitely need more volume and my previous 531 sets were too heavy and not allowing me to get any real reps on the + sets. That's why I'm starting over.
Title: Re: My 531 Journey
Post by: Get-n-fit on July 02, 2014, 02:56:10 PM
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days  :o

Missed this, sorry.

I don't know what it is. I definitely need more volume and my previous 531 sets were too heavy and not allowing me to get any real reps on the + sets. That's why I'm starting over.

Eric, if your squats are stalling you may want to try to focus on figuring out where your weakness lies.  Glutes, hams, back?  Hitting accessory work harder can help strengthen your overall form so you can bust through the stall.  Playing with your stance can also help you find a position where your more powerful.  For me,  a wider stance works best, I'm much more stable and I can activate more leg muscles into the squat. Good Luck 
Title: Re: My 531 Journey
Post by: sakustoms on July 03, 2014, 07:36:34 AM
What is it about 'Erics' and squats?!
I hear you about being frustrated on squats. The only thing I can think of is that I either need more volume or more days doing squats.....and I hate squats so I cant believe I'm contemplating more volume or more days  :o

Missed this, sorry.

I don't know what it is. I definitely need more volume and my previous 531 sets were too heavy and not allowing me to get any real reps on the + sets. That's why I'm starting over.

Eric, if your squats are stalling you may want to try to focus on figuring out where your weakness lies.  Glutes, hams, back?  Hitting accessory work harder can help strengthen your overall form so you can bust through the stall.  Playing with your stance can also help you find a position where your more powerful.  For me,  a wider stance works best, I'm much more stable and I can activate more leg muscles into the squat. Good Luck

Very sound advice, thanks. I know part of my issue is glute/ham related. I haven't been doing any direct work for these parts. I'm going to start doing RDL's and see how that helps.

I also did change my stance a little bit ago. I went to a wider stance with my feet angled out more.
Title: Re: My 531 Journey
Post by: sakustoms on July 03, 2014, 11:32:28 AM
This has been a good week for me, apart from squats.  :o ;D

I only managed to match my best for squats, but on OHP, Bench and Deads I managed to beat all my previous 1RM's.

OHP

Previous max - 140
New max - 160

Bench

Previous max - 255
New max - 270  :D

Deads

Previous max - 355
New max - 370  :D

This puts me only 30 lbs away from my goal of 300 bench and 35 lbs away from my goal of 405 DL. I also now have my new 1RMs to base 5/3/1 off of and I'm going to start fresh next week.

Title: Re: My 531 Journey
Post by: BLK00TJ on July 03, 2014, 11:51:09 AM
Awesome progress!
Title: Re: My 531 Journey
Post by: sakustoms on July 03, 2014, 12:39:00 PM
Thanks Ron. I'm hoping to make a lot more progress on my squats this time around. I'm gonna throw in RDL's for hamstring and glute work. I really need it.
Title: Re: My 531 Journey
Post by: Get-n-fit on July 03, 2014, 03:37:01 PM
Huge PR jumps!  congrats!!
Title: Re: My 531 Journey
Post by: sakustoms on July 03, 2014, 03:42:01 PM
Thanks. I was surprised.
Title: Re: My 531 Journey
Post by: piperdown on July 03, 2014, 09:31:20 PM
Sweet, sweet pr land!
Nice job!
Title: Re: My 531 Journey
Post by: Little Tim on July 03, 2014, 10:18:07 PM
Good job on getting closer to the goal.

Keep at it and stay focused.
Title: Re: My 531 Journey
Post by: sakustoms on July 04, 2014, 03:41:24 PM
Sweet, sweet pr land!
Nice job!

Thanks Eric. It felt real good to get all those PR's.

Good job on getting closer to the goal.

Keep at it and stay focused.

Thanks Tim. I plan on it and I'm hoping this go around of 531 will really help.
Title: Re: My 531 Journey
Post by: tobymax on July 06, 2014, 10:20:35 PM
This has been a good week for me, apart from squats.  :o ;D

I only managed to match my best for squats, but on OHP, Bench and Deads I managed to beat all my previous 1RM's.

OHP

Previous max - 140
New max - 160

Bench

Previous max - 255
New max - 270  :D

Deads

Previous max - 355
New max - 370  :D

This puts me only 30 lbs away from my goal of 300 bench and 35 lbs away from my goal of 405 DL. I also now have my new 1RMs to base 5/3/1 off of and I'm going to start fresh next week.

Holy cow, you're a strong guy!  Excellent progress.  I'm not just jelly, I'm a whole bowlful of jelly.
Title: Re: My 531 Journey
Post by: sakustoms on July 07, 2014, 07:16:51 AM
Thanks Toby. I appreciate the comments. I feel pretty good about my numbers for everything but squat.

I plan to bring those squat numbers up to where they should be though.  Time will tell.
Title: Re: My 531 Journey
Post by: sakustoms on July 08, 2014, 12:30:57 PM
First day of new 531 cycle.

Squats -  :-[

Warmup Sets

85x5
105x5
125x5

Working Sets

160x5
175x5
200x5+ Barely squeezed out 8 with iffy form

Extra Sets

135x10 ATG
135x10 ATG

Hack Squat

90x5
90x8

SS with Seated Calf Raises

100x12
100x10
110x12

RDL's

135x10
135x10

First time doing RDL's. Not sure how this is supposed to feel during or after.

I am so frustrated with my squats. I don't know what to do anymore. Feels like these will never go up.  :banghead:
Title: Re: My 531 Journey
Post by: Get-n-fit on July 08, 2014, 02:06:38 PM
Keep the hard work up, you'll be progressing soon.
Title: Re: My 531 Journey
Post by: sakustoms on July 09, 2014, 07:03:38 AM
Keep the hard work up, you'll be progressing soon.

Thanks, I plan on it.
Title: Re: My 531 Journey
Post by: sakustoms on July 10, 2014, 01:23:56 PM
7/10/2014   BW - 158.2

Abbreviated chest and shoulder day due to missing 2 days this week. Lighter shoulder work today.

Chest

Flat BB bench

95x5
115x5
135x3
160x5
185x5
210x5+ - Got 7 Would have liked to get more but I'll take it.

Incline DB bench

45x10
55x10

Shoulders


DB OHP

35x10
45x5

DB Side lateral raises

15x12
15x12

SS With

DB Shrugs

55x10
55x10

Finished off with straight bar Tricep pressdowns

Overhand grip

140x12
140x11

Reverse grip - These were all done with no rest between

60x12
80x10
50x15
40x20

That's it. Deads and back tomorrow.


Title: Re: My 531 Journey
Post by: Countryliftin on July 10, 2014, 05:14:13 PM
another 5/3/1 lifter. how do you like it? I got through around 16 cycles and taking a little break now.
Title: Re: My 531 Journey
Post by: sakustoms on July 11, 2014, 06:50:15 AM
another 5/3/1 lifter. how do you like it? I got through around 16 cycles and taking a little break now.

I like it a lot, especially because it gives me a structured program with planned progression. I took a couple week break after cycle 5 but I'm back at it now and plan to stay a couple cycles at least.
Title: Re: My 531 Journey
Post by: sakustoms on July 14, 2014, 01:43:23 PM
7/14/14 - BW 157.2

Squat day

Squat rack was full so I did hack squats instead.  >:(

Hacks squats

90x6
110x5
130x6
140x5
150x5

Good Mornings - First time doing these. Kept it light.

40x10
40x10
40x10

Seated Calf Raise

90x12
115x10
90x12
45x12 - Real slow and paused

Leg Extensions

110x10
130x10
150x10
170x10 / 70x20 - did these sets back to back

That's it for today. Chest tomorrow.
Title: Re: My 531 Journey
Post by: BLK00TJ on July 14, 2014, 09:31:07 PM
I like to hover over the people doing half-squats until they leave.  Are you done yet?  How 'bout now?  :D
Title: Re: My 531 Journey
Post by: sakustoms on July 15, 2014, 10:15:05 AM
I don't think they were doing half squats though. They were 3 college guys, pretty strong dudes.

I will be so glad when school is back in session and the gym clears out some.
Title: Re: My 531 Journey
Post by: Countryliftin on July 15, 2014, 03:36:35 PM
I feel ya, you gota hate when it's full. Should have done powerclean -> front squats!

I don't want school to start back up because I have to lift in a college gym again aka have to go somewhere else to do pulls.

Nice work on the hack squats regaurdless.
Title: Re: My 531 Journey
Post by: sakustoms on July 18, 2014, 09:23:13 PM
I feel ya, you gota hate when it's full. Should have done powerclean -> front squats!

I don't want school to start back up because I have to lift in a college gym again aka have to go somewhere else to do pulls.

Nice work on the hack squats regaurdless.

Thanks. I hate hack squats and this is the first time I've done any sort of real weight on them.

I've never done any sort of cleans before so the weight I would have had to start with would probably have been pretty useless. Thanks for the suggestion though.
Title: Re: My 531 Journey
Post by: sakustoms on July 18, 2014, 09:27:32 PM
7-17-14  BW - 157.8

Chest day

Warmup sets

90x5
115x5
135x3

Working sets

170x3
200x3
220x3+ Got 7. Could have probably done 8 but my left shoulder was acting up again.  >:(

Extra sets

185x10
155x11 paused
135x11 paused

CGBP

135x8
115x15
115x15

SS with

Cable flys - twisting palms up and hold at contraction

40x10
40x10
40x10

Straight bar Tricep pressdowns

140x12
140x14
140x11

That's it. With the way I've been feeling and everything else that's been going on, all I managed this week was squats and chest. Next week WILL be a better week.
Title: Re: My 531 Journey
Post by: tobymax on July 18, 2014, 10:04:09 PM
220x3+ Got 7.

220 x 7 is pretty darn good; you should be proud of that!
Title: Re: My 531 Journey
Post by: sakustoms on July 21, 2014, 01:28:11 PM
220x3+ Got 7.

220 x 7 is pretty darn good; you should be proud of that!

Thanks Toby. It felt pretty good as I thought I'd get maybe 4 or 5.
Title: Re: My 531 Journey
Post by: sakustoms on July 21, 2014, 01:31:46 PM
7/21/2014  BW - 160.3

Legs

Squats

Warmup sets

85x5
105x5
125x5

Working sets

185x5
200x3
225x1+ Got 2. Still feel like my form is off. I may drop down yet again on squats.  :-[

Extra sets

135x10 ATG Paused
135x10 ATG Paused

Good Mornings - still feeling out the weights on this.

50x10
50x10
60x10

Seated Calf Raise

110x12
120x10
130x10
100x8

Leg Extensions

110x15
130x10

Next 4 sets done with no rest

170x10
130x5
110x10
70x10

That's it for today. Chest tomorrow.

Title: Re: My 531 Journey
Post by: Bando on July 22, 2014, 11:08:17 PM

Leg Extensions

110x15
130x10

Next 4 sets done with no rest

170x10
130x5
110x10
70x10

how are your knees? Healthy?

I saw your pic in the random pics thread and would be willing to offer a couple suggestions.

Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 07:08:20 AM

Leg Extensions

110x15
130x10

Next 4 sets done with no rest

170x10
130x5
110x10
70x10

how are your knees? Healthy?

I saw your pic in the random pics thread and would be willing to offer a couple suggestions.

I don't seem to have any issues with my knees. Any suggestion that could help me would be greatly appreciated. Thanks
Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 07:12:10 AM
Tuesday 7/22/2014   BW 159

Chest

Flat BB

95x5
115x5
135x3
185x5
200x3
230x1+ Got 3. I should have got more but that's all I had today.

Extra sets

185x9
155x10 Paused
135x10 Paused

Incline DB

50x10
60x8
70x6

Cable Flys - Weight is for each hand.

50x10
50x10
50x10

Tricep Pressdown V-bar

140x15
155x10
170x6
110x10 - Last 2 sets done back to back

Reverse grip straight bar tricep pressdown

65x15
80x12
95x10

That's it for today. Tomorrow ( Wednesday ) is OHP and shoulders.
Title: Re: My 531 Journey
Post by: Bando on July 23, 2014, 07:20:08 AM
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.
Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 07:49:46 AM
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.

Ok, thanks. I'll keep this in mind for next leg session. I do squats first so I tend to only do a few sets of leg presses, if any at all. Can I just jump up to higher weighted sets right away and still get the same results?
Title: Re: My 531 Journey
Post by: Bando on July 23, 2014, 09:45:55 AM
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.

Ok, thanks. I'll keep this in mind for next leg session. I do squats first so I tend to only do a few sets of leg presses, if any at all. Can I just jump up to higher weighted sets right away and still get the same results?

I would be good and warm. Squats seem to hit my glutes and hams whereas the leg press and extensions hit my quads, just what seems to work best for me.
Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 09:52:10 AM
For leg size I found that heavy leg presses (like to failure on the last 3 sets) combined with heavy (like 5 reps) leg extensions, with a good pause at full extension worked pretty well. At full extension get your danger face on and just engorge those quads with blood as you hold them as long as you can. Don't be afraid to change your foot angle each set on both lifts.

Ok, thanks. I'll keep this in mind for next leg session. I do squats first so I tend to only do a few sets of leg presses, if any at all. Can I just jump up to higher weighted sets right away and still get the same results?

I would be good and warm. Squats seem to hit my glutes and hams whereas the leg press and extensions hit my quads, just what seems to work best for me.

Ok, I'll give this a try. Thanks again for the info.
Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 02:23:38 PM
7/23/14  BW 159.0

Shoulders

Smith OHP - plate weight only

Warmup sets

40x5
50x5
60x3

Working sets

105x5
120x3
130x1+ Got 8. Felt pretty good.

Extra sets

90x15
90x15

Smith upright rows - Plate weight only

50x10
70x10
80x8

Smith shrugs - plate weight only

80x20
140x10
200x10
250x10 - with static hold after
180x12 - with static hold after
90x23 - slow and paused with static hold after

High rope face pulls - done slow with pause on contraction

40x10
50x10
50x10

DB side raises

15x15
20x10
20x12

SS with

Plate front raises

25x12
25x12
25x12

Overall felt pretty good today. Shoulders got a great pump. Took pics but my stupid phone screwed that up.  :-\

Title: Re: My 531 Journey
Post by: Get-n-fit on July 23, 2014, 02:42:14 PM
Great job Eric!  Lots of volume on shoulder day
Title: Re: My 531 Journey
Post by: sakustoms on July 23, 2014, 02:48:34 PM
Great job Eric!  Lots of volume on shoulder day

Thanks. I really need to make them grow so I figured I'd give them all I had.
Title: Re: My 531 Journey
Post by: BLK00TJ on July 23, 2014, 07:56:14 PM
Good work, Eric.  A shoulder like that would make it difficult for me to comb my hair if I had any.
Title: Re: My 531 Journey
Post by: sakustoms on July 24, 2014, 06:48:27 AM
Good work, Eric.  A shoulder like that would make it difficult for me to comb my hair if I had any.

Thanks Ron. I can definitely feel it today, mostly in my traps.
Title: Re: My 531 Journey
Post by: jediokie on July 24, 2014, 09:45:00 AM
Impressive work sir, that's a lot of shoulder volume.
Title: Re: My 531 Journey
Post by: tobymax on July 24, 2014, 03:24:27 PM
I like my current full body workouts, but your shoulder workout makes me miss shoulder day.  Thinking about throwing a shoulder day into the mix since my delts are still a lagging body part.

Nice work here!
Title: Re: My 531 Journey
Post by: sakustoms on July 24, 2014, 06:14:08 PM
Impressive work sir, that's a lot of shoulder volume.

Thank you sir.

I like my current full body workouts, but your shoulder workout makes me miss shoulder day.  Thinking about throwing a shoulder day into the mix since my delts are still a lagging body part.

Nice work here!

Thanks Toby. my shoulders are lagging too, that's what prompted this workout.
Title: Re: My 531 Journey
Post by: sakustoms on August 04, 2014, 01:52:13 PM
Back to 531 again. The past couple weeks have been a mess.

8/4/14    BW - 162.2


Leg day

Squats

85x5
105x5
125x3

160x5
175x5
200x5+ Got 8 here. Felt ok but drained.

155x10
135x12

Leg Press - Plate weight

400x5
495x3

Leg Extension Machine

190x5
210x5
230x4
90x12

That's it for today. Ran out of time.
Title: Re: My 531 Journey
Post by: tobymax on August 05, 2014, 12:25:18 PM
Glad to see you back.  I hope all is well, and not too "messy".
Title: Re: My 531 Journey
Post by: sakustoms on August 05, 2014, 02:29:30 PM
Glad to see you back.  I hope all is well, and not too "messy".

Thanks Toby. Glad to be back into it. Was sick a couple weeks and pretty much cruised through the last cycle of 531. Because of this I am doing the same cycle again.
Title: Re: My 531 Journey
Post by: sakustoms on August 05, 2014, 02:32:53 PM
8/5/14  BW - 162

Chest day

flat BB bench

Warmup sets

95x5
115x5
135x3

Working sets

160x5
185x5
210x5+ Got 8. Felt pretty good.

Extra sets

185x10
155x10 Slow/Paused
155x8

EZ bar skulls with close grip bench at end

70x8 / 70x12
70x8 / 70x12
70x12 / 70x12

Incline DB bench - weight is each hand

50x8
60x6
75x2 / 35x12

Overhead Rope Tricep extensions

40x10
40x12
40x12

Pec Deck Flys

70x10
130x7
110x10

That's it for today. Got a good pump.
Title: Re: My 531 Journey
Post by: doughnutgut on August 05, 2014, 04:25:40 PM
Great plus set number there mate.
Title: Re: My 531 Journey
Post by: Little Tim on August 05, 2014, 10:02:48 PM
Pec deck/reverse delts is top 5 machines I miss training at home.  Love walking out with a puffed up chest.
Title: Re: My 531 Journey
Post by: sakustoms on August 06, 2014, 07:11:26 AM
Great plus set number there mate.

Thanks Leigh. Good to see you back.

Pec deck/reverse delts is top 5 machines I miss training at home.  Love walking out with a puffed up chest.

Yep, same here, but who doesn't?  ;D
Title: Re: My 531 Journey
Post by: doughnutgut on August 06, 2014, 02:39:14 PM
I aint been anywhere. Just a tad silent. ;)
Title: Re: My 531 Journey
Post by: sakustoms on August 07, 2014, 01:57:45 PM
8/7/14  BW - 162

Shoulders

Smith OHP - plate weight only

Warmup sets

40x5
50x5
60x3

Working sets

90x5
105x5
120x5+  Got 10. Felt pretty good about this.

Extra sets

90x11
90x9

Smith Shrugs - plate weight only

90x20
180x12
250x10 + static hold at end
200x15 + static hold
270x5 + static hold

DB side laterals - each hand

15x15
20x10
20x10
15x8
10x10 - Last 3 sets done one after the other.

SS with

Plate front raises

25x10
25x12
25x12

Reverse Pec Deck Flys

70x10
70x10
70x10

SS with

High Rope Face Pulls

95x10
95x10
95x20

That's it for another day.
Title: Re: My 531 Journey
Post by: sakustoms on August 11, 2014, 01:04:12 PM
8/11/14  BW 162.0

This was supposed to be squat day but the 1 squat rack was taken so I switched to deads.

Deads

Warmup sets

135x5
185x5

Working sets

235x3
260x3
300x3+ Did 10 and stopped there. No reason to do more.

Extra set - only one today

225x10

WG Lat Pulldown

110x10
120x10
130x10

Seated Rows

105x10
120x10
120x10

Straight Arm Pressdown

95x10
95x10
95x10

DB curls - each hand

35x10
40x8
35x8

That's all the time I had for today. Will make up leg day later in the week.

Title: Re: My 531 Journey
Post by: sakustoms on August 12, 2014, 02:55:48 PM
8-12-14  BW 161.8

Chest

Flat Bench

Warmup Sets

90x5
115x5
135x5

Working sets

170x3
200x3
220x3+ Got 5 here.

Extra sets

185x10
155x10 Paused
155x10 Paused / 135x7

Decline DB Benc

40x10
75x3
60x9 / 40x8

Overhead Tricep Rope Extensions

80x10
80x10
80x10

Reverse grip Tricep pressdown

65x12
80x12
95x12

DB Flys

40x10
45x6 / 35x8 / 25x12

That's it for another day.
Title: Re: My 531 Journey
Post by: doughnutgut on August 13, 2014, 02:20:33 PM
220 for 5 on the 3 day.

Mirrin.
Title: Re: My 531 Journey
Post by: sakustoms on August 14, 2014, 08:36:02 AM
220 for 5 on the 3 day.

Mirrin.

Thank you sir. I'm still working towards a 300 bench by years end.
Title: Re: My 531 Journey
Post by: sakustoms on August 14, 2014, 01:16:35 PM
8/13/14   BW 160.4

Typical shoulder day today but did some 5x5 OHP work instead of 531.

OHP

50x10
90x10
110x5
110x5
110x5
110x10
90x10

Smith Shrugs - plate weight only. All sets including static hold at end of set.

90x20
180x10
230x10
250x8
230x8
180x10
90x20

Side lateral DB raises

15x15
20x15
20x15

High rope face pulls

95x10
95x10
95x20

Plate front raise

25x10 - Only did one set as this was hurting my shoulders.

Pec Deck Reverse flys

90x10
70x10

Out of time for today. Got a great pump.

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=155)
Title: Re: My 531 Journey
Post by: sakustoms on August 18, 2014, 01:23:30 PM
8/18/14  BW - 162.8

Leg Day

Squats

Warmup Sets

80x5
100x5
125x3

Working sets

170x3
190x3
215x3+ Got 8 here. Felt good. These reps felt better than the 8 I did at 200.  ;D

Extra Sets

165x10 ATG
135x10 ATG Paused

Good Mornings - Only 2 sets. Back started hurting and didn't wanna push it.

60x10
60x10

Seated Calf Raise

110x10
125x10
125x10

Title: Re: My 531 Journey
Post by: sakustoms on August 19, 2014, 01:38:08 PM
8/19/14  BW - 161

Chest

Flat BB bench

Warmup sets

95x5
115x5
135x3

Working sets

185x3 Was supposed to be 5 but I misread  :o
205x3
230x1+ Got 3.

Extra sets

185x11
155x14
135x17

CGBP

135x10
135x10

Pec Deck Flys

110x10
110x10
110x10

SS with

Straight bar Tricep pressdowns - done on the machine where the lower numbers are actually heavier. Never understand why this is.

65x12
65x12
65x12

Title: Re: My 531 Journey
Post by: sakustoms on August 20, 2014, 01:42:45 PM
8/20/14  BW ????

Shoulders again

DB OHP

Warmup sets - weight is each hand

20x5
25x5
30x5

Working sets

50x5
55x3
65x1+  Got 3

Extra sets - back to back

45x10 / 40x6

Smith Shrugs - plate weight only

90x20
180x10
270x5 - static hold after
230x12 Static hold after
180x16 - Static hold after
90x20 - static hold after

Upright rows - 2 sets. My shoulders don't like these.

50x10
60x10

DB side raises

15x15
20x15
20x10
15x10
10x10  Last 3 sets done as drop sets. No rest

SS with

Plate front raises

25x12
25x12
25x12

Face pulls

110x15
125x15
140x16

That's it. Got a great pump. Wish my shoulders could look like this all the time.  ;D
Title: Re: My 531 Journey
Post by: sakustoms on September 03, 2014, 02:32:48 PM
9/3/2014   BW 160

Been out the past week or so due to back issues. Went back today and decided to change up a little

Flat BB bench - Not doing 531

135x5
185x5  Was gonna jump to 225x5 but at this point decided to test 1RM

275x1 - 5 lb PR. Not a big jump but now I'm within 25lbs of my goal for the year.  :woot:

135x25 - Rep PR at this weight. No biggie

DB skulls

25x10
25x10
25x10

SS with DB flat press for tri's

25x15
25x15
25x15

Overhead Tricep rope extension

50x10
50x10

V bar tricep pressdown

65x12
65x12
65x12

SS with

Cable flys

50x10
50x10
50x10

Back starting to hurt. End of day.
Title: Re: My 531 Journey
Post by: BLK00TJ on September 03, 2014, 04:02:14 PM
Hell yeah!  Nice PR there!
Title: Re: My 531 Journey
Post by: sakustoms on September 04, 2014, 07:33:36 AM
Hell yeah!  Nice PR there!

Thanks Ron. Probably not much else will happen this week as my back is barking again. Maybe some arms.  ;)
Title: Re: My 531 Journey
Post by: Get-n-fit on September 05, 2014, 04:32:20 PM
Uh oh, someone's getting jacked in here!! Looking big brother, congrats on the PR also.
Title: Re: My 531 Journey
Post by: Bando on September 05, 2014, 06:42:31 PM

Flat BB bench
135x25 - Rep PR at this weight. No biggie


No biggie, but fun as hell
Title: Re: My 531 Journey
Post by: sakustoms on September 06, 2014, 10:11:34 PM
Uh oh, someone's getting jacked in here!! Looking big brother, congrats on the PR also.

Thanks a lot. I'm just trying to catch up to you.  ;)

That 275 felt good. I'm still determined to hit 300 this year.



Flat BB bench
135x25 - Rep PR at this weight. No biggie


No biggie, but fun as hell

Yea, it actually was. It felt good to pound out all those reps, especially after getting the PR.
Title: Re: My 531 Journey
Post by: sakustoms on September 11, 2014, 01:41:01 PM
Haven't been to the gym but maybe 3 times in the past 2 weeks. After my back started to feel better I ended up getting a stomach virus this past weekend.

That kicked my ass most of this week. Finally made it back in today to do a general upper body workout.

Not gonna write it all out but I did do a set of 135x25 to finish off bench again. I'm starting to like that.

Hopefully next week will be back to normal.
Title: Re: My 531 Journey
Post by: doughnutgut on September 11, 2014, 03:58:23 PM
All I see reading through here is solid progress mate.

Loads of big squat reps.

Huge bench PRs.

Million rep bench sets.


Looking joocy as fuk.


That EOY bench goal will be owned. Srs.
Title: Re: My 531 Journey
Post by: sakustoms on September 12, 2014, 07:37:44 AM
All I see reading through here is solid progress mate.

Loads of big squat reps.

Huge bench PRs.

Million rep bench sets.


Looking joocy as fuk.


That EOY bench goal will be owned. Srs.

Thanks for the kind words. I'm feeling like a potato after the last couple weeks but I'm hoping to get back to it hard next week.
Title: Re: My 531 Journey
Post by: FLEX on September 12, 2014, 09:15:15 AM
I'm feeling like a potato after the last couple weeks but I'm hoping to get back to it hard next week.

Giddy up.
Title: Re: My 531 Journey
Post by: sakustoms on September 12, 2014, 10:38:00 PM
I'm feeling like a potato after the last couple weeks but I'm hoping to get back to it hard next week.

Giddy up.

I'm trying. Hoping to squat Monday but I twisted something in my neck and can barely turn it left to right. UGH!!!
Title: Re: My 531 Journey
Post by: FLEX on September 13, 2014, 11:53:16 AM
I twisted something in my neck and can barely turn it left to right. UGH!!!

That happens to me quite a bit.  Sucks.
Title: Re: My 531 Journey
Post by: sakustoms on September 13, 2014, 01:05:43 PM
I twisted something in my neck and can barely turn it left to right. UGH!!!

That happens to me quite a bit.  Sucks.

Yea. Just one more ache and pain.
Title: Re: My 531 Journey
Post by: sakustoms on September 15, 2014, 12:22:58 PM
9/15/14  BW - 158

Once again there was someone using the only squat rack. So, I did leg press.

Leg Press

200x10
380x10
470x10
520x2 Damn, this got heavy quick.  :o
290x10

Leg Extension

110x8
130x8
130x8
90x12
50x10 No rest between last 2 sets

Seated Calf Raise

100x10
120x10
100x15

That's it. Out of time, back to work. I'm expecting DOMS since I haven't done legs in 2 or 3 weeks.
Title: Re: My 531 Journey
Post by: sakustoms on September 16, 2014, 01:01:49 PM
9/16/14  BW 160

Flat bench

barx20
95x5
115x5
135x3
160x5
185x5
210x5+ Managed to squeak out 6 here.
185x7
135x21

CGBP - moved hand position out a little more than usual. I usually have my hands together and I think I like it better that way.

135x8
135x9
115x12

Incline french press - first time doing these. I think I'll keep at them for a while.

50x12
60x12
60x10 - I slowed down the reps on this set and pushed for a better stretch.

Incline DB bench

50x10
60x6
50x9

Tricep pressdown

140x5
110x10

SS with - These were all done with no rest.

Overhead Rope extensions

80x10
65x20

That's it for today. Overall felt good but the weights felt a little heavier on bench than usual.
Title: Re: My 531 Journey
Post by: tobymax on September 16, 2014, 09:48:32 PM
Nice bench press session!  I had a fun bench press workout today. 

Now I'm off to google "incline french press".



Okay I'm back from google and youtube.  So it's basically an incline pullover.  I love pullovers.  I'll have to give it a try..
Title: Re: My 531 Journey
Post by: sakustoms on September 17, 2014, 06:55:54 AM
Nice bench press session!  I had a fun bench press workout today. 

Now I'm off to google "incline french press".



Okay I'm back from google and youtube.  So it's basically an incline pullover.  I love pullovers.  I'll have to give it a try..

Thanks Toby. I was looking for a different tricep exercise and everyone was talking about how good the incline french press was so I thought I'd try it.

I'll give them a while and see how it works out.
Title: Re: My 531 Journey
Post by: sakustoms on September 17, 2014, 12:22:25 PM
9/17/14   BW 159

Shoulders

Smith OHP

40x5
50x5
60x5
90x5
105x5
120x5+ - Managed 8 here.
90x10

Smith Shrugs - sets were done with short to no rest and static hold at end of set.

90x20
180x10
250x5
230x6
180x10
90x20

Side lateral raises

15x15
15x15
15x12

SS with

Plate front raises

25x10
25x10
25x10

Reverse peck deck

70x10
70x10
70x10/30x10

That's it for shoulder day. Deads tomorrow.
Title: Re: My 531 Journey
Post by: tobymax on September 17, 2014, 07:45:32 PM
120x5+ - Managed 8 here.

Nice set of OHP!  I've been working on increasing my reps to the 8 to 12 range, but not at 120 yet.
Title: Re: My 531 Journey
Post by: sakustoms on September 18, 2014, 07:13:11 AM
120x5+ - Managed 8 here.

Nice set of OHP!  I've been working on increasing my reps to the 8 to 12 range, but not at 120 yet.

Thanks Toby. I'm still following 5/3/1 so I'm hoping to be able to keep up at that pace till the end of the year.
Title: Re: My 531 Journey
Post by: sakustoms on September 18, 2014, 01:04:09 PM
9/18/14   BW 159.2

So I woke up this morning and wouldn't you know it, my back is hurting again. I swear the deadlifting gods are playing with me.

Anyway, I decided not to let it deter me. I went in and did deads FINALLY. I just didn't push it.

Deads

135x5
225x5 - DOH grip
275x5 mixed grip
315x3 mixed grip. This felt good simply for the fact that it's the first time I did 315 without using hooks.

That's where I stopped. Back was hurting even more. Didn't wanna push it.

Wide grip pulldowns

105x8
105x8
105x10

SS with straight arm pushdown

40x10
40x10
40x12

That's it for today. Ran out of time because I was a chatterbox today.  :o Just took 2 ibuprofen and fired up the heating pad.  >:(
Title: Re: My 531 Journey
Post by: BLK00TJ on September 18, 2014, 08:34:39 PM
Good work Eric.  The last time I had a sore back on deadlift day (from doing RDLs 2 days beforehand) I switched up to sumo pulls and it was a lot easier on my back.  I suck just as bad if not worse at sumo, but at least I got work in.
Title: Re: My 531 Journey
Post by: sakustoms on September 19, 2014, 07:14:02 AM
Good work Eric.  The last time I had a sore back on deadlift day (from doing RDLs 2 days beforehand) I switched up to sumo pulls and it was a lot easier on my back.  I suck just as bad if not worse at sumo, but at least I got work in.

Thanks Ron. I'm paying for it today. My back is feeling like it used to before I started lifting. Had a hard time getting out of bed today and now I'm back to the heating pad.

At this point, I think I'm gonna take next week off and give it some time to rest.
Title: Re: My 531 Journey
Post by: sakustoms on September 29, 2014, 12:09:31 PM
9/29/14  BW 160

Back to the gym for squats. First time in a month or so. Shouldn't have.  :-[

barx10
95x5
135x5
185x5
185x5 ATG - Went down too quick and too far on the last rep and banged the one side of the bar off the crossbar. This made everything twist to one side, including my back. Tweaked the muscle right where it's been hurting for the last 5 weeks.

That was it for squats.

Leg Press - light

180x20
180x20

SS with

Leg Press Calf Raises

180x20
180x20

Leg Extension

90x12
90x12

That's all I had in me. Back is F'd again and I'm just feeling run down overall, like I'm getting sick or something. FML  >:(
Title: Re: My 531 Journey
Post by: sakustoms on October 01, 2014, 07:22:58 AM
Ok, yesterday was a waste for the most part. I also decided I'm taking more time off to give my back time to actually heal.

I started off doing DB flat bench.

40x10
70x10 - while picking up these DB's and turning to get them in place I pulled my back again. That was it for DB bench

Flat BB bench

95x10
135x28 - Rep PR for me. Previously only got to 25  ::)
185x3   :-\
185x4   >:(  My F'd up back is ruining my bench too. WTF
155x10

CGBP - hands almost touching

115x12
115x15

DB flys -  I do these twisting my wrists so that my palms face me at the top. This gives me a good squeeze.

35x10
35x10
35x10

SS with straight bar tricep pressdown

125x15
125x15
125x12

DB skulls - each hand with bench sets done after each skull set ( for tris )

20x15 / 20x12
20x15 / 20x12


That was where I stopped. My back had enough.

I talked to a trainer about my back. He suggested I should take some time off and also to start rolling. He suggested a tennis ball on the bad area with a small amount of rolling. Also suggested I get a foam roller.

I'm gonna go look for one today. 
Title: Re: My 531 Journey
Post by: peacesells on October 10, 2014, 09:50:43 PM
Sak,

Read your whole journal since I'm doing 531 as well and wanted to see someone else's experience with it.  Man, you and I go through a lot of the same mental processes.  Like hitting week 2 and then doubting week 3. 

I also, started to feel disappointment when I didn't blow past the final set prescribed number and started to doubt my progress.  I can tell you this though, I haven't yet backed off the program and it has not once failed me.   I'm on cycle 8 now and have not missed a lift, even if at times I only got the 5, 3 or 1 rep called for. 

I hope when your back gets better you can attack the program again.  Just try not to be disappointed when you only hit the prescribed reps..cause after all that is what the program is calling for.  Those extra reps will come on your good days. 

Good luck, I hope you recover soon.

Title: Re: My 531 Journey
Post by: sakustoms on October 11, 2014, 02:08:45 PM
Sak,

Read your whole journal since I'm doing 531 as well and wanted to see someone else's experience with it.  Man, you and I go through a lot of the same mental processes.  Like hitting week 2 and then doubting week 3. 

I also, started to feel disappointment when I didn't blow past the final set prescribed number and started to doubt my progress.  I can tell you this though, I haven't yet backed off the program and it has not once failed me.   I'm on cycle 8 now and have not missed a lift, even if at times I only got the 5, 3 or 1 rep called for. 

I hope when your back gets better you can attack the program again.  Just try not to be disappointed when you only hit the prescribed reps..cause after all that is what the program is calling for.  Those extra reps will come on your good days. 

Good luck, I hope you recover soon.

Thanks for reading my journal and for the comments. I definitely like the 531 program. My plan is to follow it till the end of the year and see how far I can progress strength wise. Starting in January though I want to concentrate on getting bf #s down so I'm going to start a cut and switch to a more bodybuilding style workout. I know I got stronger this year and I want to get rid of the extra fat and see how much muscle I gained, if any.  :o

I sure hope my back recovers soon too, thanks. It sucks being out of the gym but I know that if I don't take the time off I'll end of screwing it up even more. This coming week will tell.
Title: Re: My 531 Journey
Post by: sakustoms on October 13, 2014, 05:06:29 PM
Well since I had off from work today I thought I would join in celebrating National Chest Day. Finally back to the gym and hoping to keep a regular schedule.

Back didn't feel too bad but I didn't push it. Strength is still down somewhat.

Flat BB Bench

barX20
95x10
135x10 Paused
155x10 Paused
175x10 Paused
205x3 No Pause - here is where strength felt off. I usually do 205 for at least 6-8 no problems.  :o
135x18

CGBP

135x10
135x10
135x10

DB Skulls / Press

20x10/20x10
20x12/20x12
20x12/20x15

DB flys - palms facing me at top for squeeze

35x10
35x10
35x10

Straight bar Tricep pressdown

140x10
110x10
110x12

SS with

Reverse grip straight tricep pressdown

65x12
65x12
65x12

That's it. That was enough for one day. Back was a little sore after that.
Title: Re: My 531 Journey
Post by: sakustoms on October 14, 2014, 12:49:13 PM
10/14/2014  BW - 161

Shoulders

OHP - Smith machine - plate weight only

20x11
50x10
90x6
110x5
130x5 - PR weight  :D
90x10

Smith Shrugs - kept these light due to back issues

90x20
180x10
180x10
90x20

Side DB raises

15x15
15x15
15x15

SS with

Front plate raises

25x12
25x12
25x12

Rear Delts machine

70x10
70x10
70x10

SS with face pulls

95x10
95x10
110x12

That's it for today. Back actually felt pretty good after this.

Title: Re: My 531 Journey
Post by: tobymax on October 14, 2014, 01:08:09 PM
Glad to see you back in the gym, getting in some good workouts.
Title: Re: My 531 Journey
Post by: sakustoms on October 14, 2014, 01:47:20 PM
Thanks Toby. Believe me, it's good to be back. I'm just not pushing it yet.
Title: Re: My 531 Journey
Post by: sakustoms on October 15, 2014, 12:25:32 PM
10/15/14  BW 162.4

First time back doing legs in about 3 weeks. No squats today.

Leg Press

sledX20
180x20
200x20
200x30
200x30

SS with

Leg Press calf raise

180x20
200x20
200x20

Leg Extension

70x12
70x15
70x15

Seated Ham curls Machine

70x30

That's it for today. Legs are toast and I feel like dying. Not used to all this.

(http://www.fridaylovesong.net/bloggity/wp-content/uploads/2013/04/LegDay3.jpg)

(http://media-cache-ak0.pinimg.com/736x/e3/60/f0/e360f0f0a8985e0513548010cab63834.jpg)
Title: Re: My 531 Journey
Post by: peacesells on October 15, 2014, 12:54:40 PM
How was the back?
Title: Re: My 531 Journey
Post by: deerslayer on October 15, 2014, 01:41:05 PM
How was the back?
This....
Title: Re: My 531 Journey
Post by: sakustoms on October 15, 2014, 01:51:53 PM
How was the back?

How was the back?
This....

Fortunately it didn't bother me at all while at the gym or even now a couple hours later. This morning, after doing OHP and shrugs yesterday, it hurt when I got out of bed. But after doing a few quick minutes of foam rolling I felt like a new man.

I think it may be almost time to get rid of my water bed. I sure will miss the heated bed though.  :-[

Title: Re: My 531 Journey
Post by: sakustoms on October 16, 2014, 12:08:35 PM
10/16/14  BW 161.4

Back

Neutral grip pulldowns

75x10
120x10
135x10
70x10
60x10
50x10 - Last 3 sets done no rest to finish off

Seated row Straight bar

105x10
105x10
150x6
135x8
120x10
105x12

EZ bar preacher curls

80x10
80x5/60x10
60x15

Straight bar pushdowns

50x12
50x12

That's it for back. Didn't push it. Back feels ok so far.

Made it through my first full week back. Looking forward to next week. Gym closed Fri-Sun for remodeling.

Title: Re: My 531 Journey
Post by: Dave on October 19, 2014, 12:10:41 AM
Back injuries are terrible.  Hope you get through it with minimal recovery time needed.
Title: Re: My 531 Journey
Post by: sakustoms on October 19, 2014, 03:03:37 PM
Back injuries are terrible.  Hope you get through it with minimal recovery time needed.

Thanks. I've been feeling a whole lot better, especially since beginning foam rolling.
Title: Re: My 531 Journey
Post by: sakustoms on October 21, 2014, 12:49:59 PM
10/21/14 

Chest

Flat BB bench

barX20
95x10
135x6
175x5
205x5
225x5
135x20
115x10

CGBP

115x15
115x15

Decline BB bench

95x10
115x10
135x8

DB pullovers

50x10
65x8

Straight bar tricep pressdown - all sets done back to back - no rest

overhand

125z10
115x12
95x12

underhand

65x12
50x12
40x15

That's it for today. Out of time.
Title: Re: My 531 Journey
Post by: Bando on October 21, 2014, 01:02:15 PM
BB BP

225x5
135x20
115x10


Nice.
Title: Re: My 531 Journey
Post by: sakustoms on October 21, 2014, 01:14:14 PM
BB BP

225x5
135x20
115x10


Nice.

Thanks. My strength is starting to come back as my back feels better and better.
Title: Re: My 531 Journey
Post by: sakustoms on October 22, 2014, 12:39:07 PM
10/22/2014

Shoulders

OHP Smith machine - plate weight only

50x10
80x10
90x10
110x8
130x4
90x8

Side DB raises / Plate front raises

20's X 10 / 25x10
20's X 10 / 25x10
20's X 10 / 25x10

Face Pulls with angle bar

90x10
110x12
110x15

DB Shrugs

60x10
70x10
Out of time so did some quick drop sets
60x10
50x8
40x8

That's it. Back to work.
Title: Re: My 531 Journey
Post by: sakustoms on October 23, 2014, 01:49:05 PM
10/23/2014

Legs

Hack Squat

I suck at this machine so I've never tried any real weight before today. Not that this is real weight.  ::)

50x10
90x10
140x5
180x5
200x2
90x10

Leg Extension

110x10
150x10
170x10
190x8 / 110x10

Leg Curls

110x10
120x10
110x10 / 70x15

Standing Calf Raise

110x10
110x10
110x10

That's it for today. Back was hurting a little but nowhere near as bad as before.
Title: Re: My 531 Journey
Post by: BigDaddy on October 23, 2014, 02:32:49 PM
Hack Squats are tough!  I was shocked the first time I used the one at my gym.

Took me quite a while to build up some strength on it.  I think it really helps with the barbell squats though.
Title: Re: My 531 Journey
Post by: sakustoms on October 23, 2014, 02:53:33 PM
Hack Squats are tough!  I was shocked the first time I used the one at my gym.

Took me quite a while to build up some strength on it.  I think it really helps with the barbell squats though.

Well that would be a blessing as my BB squats also suck. I should probably be squatting 2x a week but that kills me.
Title: Re: My 531 Journey
Post by: BLK00TJ on October 23, 2014, 05:48:34 PM
Hack Squats are tough!  I was shocked the first time I used the one at my gym.

Took me quite a while to build up some strength on it.  I think it really helps with the barbell squats though.

Well that would be a blessing as my BB squats also suck. I should probably be squatting 2x a week but that kills me.
If you're going to do squats 2x a week, vary the intensity between the two and you shouldn't have an issue.
Title: Re: My 531 Journey
Post by: peacesells on October 23, 2014, 11:43:45 PM
Have you given up on 531?
Title: Re: My 531 Journey
Post by: sakustoms on October 24, 2014, 08:43:19 AM
Hack Squats are tough!  I was shocked the first time I used the one at my gym.

Took me quite a while to build up some strength on it.  I think it really helps with the barbell squats though.

Well that would be a blessing as my BB squats also suck. I should probably be squatting 2x a week but that kills me.
If you're going to do squats 2x a week, vary the intensity between the two and you shouldn't have an issue.

If I do I'll probably do a heavy  ::) day and a light day.

Have you given up on 531?

At this point, pretty much. My lower back, near my hips is still giving me issues so I'm not about to do heavier squats or any DL'ing. I had major back issues in the past so I'm taking it slow getting back into it.

Title: Re: My 531 Journey
Post by: sakustoms on October 24, 2014, 01:31:55 PM
10/24/2014

Back

BW Neutral grip pullups

10, 10, 6

Seated Cable Row with bent bar sort of like this

(http://www.sci-unisonfitness.com/wp-content/uploads/2013/11/attach_bent_bar1.jpg)

135x10
135x10
135x10 / 105x10 / 90x10 / 60x10 - No rest

Close grip T bar row

45x15
90x10
115x10
90x15

EZ bar preacher curls

70x10
90x5 - These felt heavy for some reason  :o
70x15

Straight bar pushdowns

50x12
50x12
50x12

Couple sets for forearms

Title: Re: My 531 Journey
Post by: sakustoms on October 24, 2014, 09:43:25 PM
Ok, I've decided to stop being a big pussy and I'm going back on 531 on Monday.

Time to put up or shut up. Eat big and grow. Probably gonna stay on 531 till February 2015.

(http://www.bodybuilding.com/fun/defendis3.gif)
Title: Re: My 531 Journey
Post by: peacesells on October 24, 2014, 09:53:00 PM
Good news as long as your back is good.

Don't stop working the program unless it stops working you.
Title: Re: My 531 Journey
Post by: Little Tim on October 24, 2014, 09:53:24 PM
A good 90+ day plan. Nothing to say you can't drop squats completely and sub them with another similar movement that forces you to use less weight such as an unilateral (lunges,  step ups).

But this could be the case of the blind leading the blind, so hopefully someone else can chime in on how to modify the program without ignoring the legs.
Title: Re: My 531 Journey
Post by: sakustoms on October 24, 2014, 10:06:18 PM
Good news as long as your back is good.

Don't stop working the program unless it stops working you.

100% agree with the bolded above. I have gone astray since hurting my back 6 or so weeks ago but now I've seen the light.

Actually I've been texting my younger son ( he's in New Mexico in the Air Force ) and he's been lifting since January. He's making some great gains and he got me pumped to hit it hard again.  ;D

A good 90+ day plan. Nothing to say you can't drop squats completely and sub them with another similar movement that forces you to use less weight such as an unilateral (lunges,  step ups).

But this could be the case of the blind leading the blind, so hopefully someone else can chime in on how to modify the program without ignoring the legs.

Since 531 has been such a rock solid program for me I figured I'll just keep running it till I really need to cut and then switch it up some. I see no reason to cut in January.

If squats don't work out for me I'll just switch to leg press or hack squat. I guess I'll see starting next week.
Title: Re: My 531 Journey
Post by: sakustoms on October 24, 2014, 10:21:26 PM
Also, I've been steering my son towards 5/3/1 and I think he's gonna give it a try.

I told him to figure out his 1RM's for squat, bench, ohp and DL and I'll make him charts.

(http://ih0.redbubble.net/image.12368871.3836/flat,550x550,075,f.jpg)
Title: Re: My 531 Journey
Post by: BLK00TJ on October 24, 2014, 11:29:39 PM
5/3/1 is a good program for most folks.  Keep setting goals and taking them out.  If one lift stops progressing, change that one lift to something else (more volume, frequency, or intensity).
Title: Re: My 531 Journey
Post by: peacesells on October 25, 2014, 03:34:33 PM
The good thin about 531 is that it should never get boring because you can always change your supplemental lifts.  No matter what program you do, you'll be doing the big 3.

Is you son stationed at Kirtland?  I live in Albuquerque. 
Title: Re: My 531 Journey
Post by: sakustoms on October 25, 2014, 03:38:58 PM
5/3/1 is a good program for most folks.  Keep setting goals and taking them out.  If one lift stops progressing, change that one lift to something else (more volume, frequency, or intensity).

I'm definitely still going after my goal of a 300 bench by end of 2014. The 405 DL I'm not too sure on. That will depend on how my back holds up. I need to change up something on my squats as progress has been nil for so long now. That's why I was thinking of adding a second leg day.

The good thin about 531 is that it should never get boring because you can always change your supplemental lifts.  No matter what program you do, you'll be doing the big 3.

Is you son stationed at Kirtland?  I live in Albuquerque. 

Yea I already do switch up my supplemental ifts for most days. 531 has been very good for me.

My son is stationed at Cannon AFB in Clovis.
Title: Re: My 531 Journey
Post by: sakustoms on October 27, 2014, 12:38:22 PM
10/27/2014   BW - 162

Legs

Leg press - plate weight

200x20
380x20
470x8
290x15  -  Last 2 sets done no rest, just removed plates and jumped back on.

Leg Extension

90x15
130x10
90x15

That's it. Had diarrhea of the mouth today and didn't get shit done. There is this younger girl at the gym who has these huge legs. Always wanted to ask her what she did. Talked to her and it turns out she did 15 years of track and field. She just graduated college and is still hitting the weights hard.  Very impressive.

Will try to hit a second leg day this week to do lunges and calves. My calves are still cramped up from legs last Thursday.



Title: Re: My 531 Journey
Post by: sakustoms on October 28, 2014, 12:52:20 PM
10/28/2014


Chest

Flat Bench - following 5/3/1

95x5
115x5
135x5
165x5
185x5
210x5+ - Got just the 5 here.
135x25 - Still loving doing these. Great pump

CGBP

135x13
135x7
115x11

Incline DB

50x8
55x7

Incline French Press Skulls

50x10
60x10
60x12

SS with

Cable flys

50x10
50x10

Overhead rope extension

70x10
80x10


For some reason I forgot to do my foam rolling this morning before work. I could tell the difference because my back was bothering me during benching.

Title: Re: My 531 Journey
Post by: deerslayer on October 28, 2014, 03:35:13 PM
Those high reps on the BB at the end are crazy, I love em!
Title: Re: My 531 Journey
Post by: peacesells on October 28, 2014, 03:40:07 PM
I bet your triceps are destroyed after that session.
Title: Re: My 531 Journey
Post by: sakustoms on October 28, 2014, 05:30:11 PM
Those high reps on the BB at the end are crazy, I love em!

Yea me too. I started doing them a couple weeks ago and they give such a great pump.

I bet your triceps are destroyed after that session.

Actually feeling ok so far. I'm sure tomorrow will be a different story.  :o
Title: Re: My 531 Journey
Post by: Get-n-fit on October 28, 2014, 05:55:13 PM
Great Chest day Eric!!  Tons of volume!
Title: Re: My 531 Journey
Post by: sakustoms on October 29, 2014, 06:54:43 AM
Great Chest day Eric!!  Tons of volume!

Thanks Brad. I need to up the weights though. Strength still seems down some.
Title: Re: My 531 Journey
Post by: sakustoms on October 29, 2014, 12:12:58 PM
10/29/2014

Shoulders

DB OHP

30x8
40x5
50x5
55x6
60x4/30x15

Smith Shrugs - plate weight only

200x8
220x8
240x8

DB Shrugs

75x10 Slow
75x10 Slow
85x10
50x20

DB Side lateral raises

15x15
15x15
15x15/10x10

That's it. Ran out of time. Will do rear flys or face pulls with back day.
Title: Re: My 531 Journey
Post by: sakustoms on October 30, 2014, 01:01:59 PM
10/30/2014

Back

Pulldown Dual cables/handles

105x10
120x10
135x8

Pulldown Straight bar

102x10
110x10/95x10

Low row straight bar

105x10
135x8
150x8
165x4/120x10/90x10/60x10/50x10/40x10

DB SLDL each hand - went light on these to test my back.

40x10
50x10
55x10

Title: Re: My 531 Journey
Post by: peacesells on October 30, 2014, 03:16:43 PM
How'd your back hold up?
Title: Re: My 531 Journey
Post by: sakustoms on October 30, 2014, 06:55:18 PM
How'd your back hold up?

Good so far. It's been sore lately that's why I went light. I'll see how it feels tomorrow.

I'm still foam rolling twice a day.
Title: Re: My 531 Journey
Post by: BLK00TJ on October 30, 2014, 06:57:46 PM
Yay! You're healed. Go squat. :)
Title: Re: My 531 Journey
Post by: sakustoms on October 30, 2014, 07:04:50 PM
Yay! You're healed. Go squat. :)

There's always one in every bunch. ;D

Tomorrow will tell the tale. Hoping to be back to squatting Monday.
Title: Re: My 531 Journey
Post by: BLK00TJ on October 30, 2014, 07:20:12 PM
Yay! You're healed. Go squat. :)

There's always one in every bunch. ;D

Tomorrow will tell the tale. Hoping to be back to squatting Monday.
Just go light and just concentrate on form the first few workouts.  It'll come.
Title: Re: My 531 Journey
Post by: sakustoms on October 31, 2014, 07:17:59 AM
Yay! You're healed. Go squat. :)

There's always one in every bunch. ;D

Tomorrow will tell the tale. Hoping to be back to squatting Monday.
Just go light and just concentrate on form the first few workouts.  It'll come.

Yup, I'm gonna do light sets with my belt on. I'll make a real serious face and grunt real loud. That way people will know not to mess with me.  :jester:
Title: Re: My 531 Journey
Post by: sakustoms on November 03, 2014, 12:42:36 PM
11/3/2014

Leg Day

Squats - 1st time really doing squats since hurting my back

barX10
85x5
115x5
135x5
185x5+ Got 10 here
135x10
115x12 - ATG Paused

Seated Calf Raises

100x10
110x10
120x10
100x10
45x12 - super slow and paused top and bottom - good pump to finish

Leg Extensions

90x10
110x10
110x10

That's it. Overall I think my back felt ok. The ATG paused set seemed to affect it a little but it seemed to straighten out. Tomorrow will tell.

Title: Re: My 531 Journey
Post by: peacesells on November 03, 2014, 03:43:57 PM
Good work Sak. 

You may just want to work going to parallel on the squats for awhile.  ATG isn't really needed anyway.  No since pushing it if you have back concerns. 
Title: Re: My 531 Journey
Post by: BLK00TJ on November 03, 2014, 07:02:25 PM
Good work Sak. 

You may just want to work going to parallel on the squats for awhile.  ATG isn't really needed anyway.  No since pushing it if you have back concerns.

Good point here.  Going ATG can tend to lead to excessive butt winking causing strain on the back.  Flexible people may be able to go ATG with no butt winking but have great hip mobility.  When I squat, I keep my core braced so there is no movement of the spine and everything is locked in.  Like this guy says...

Breathing and Abdominal Bracing for Strength (http://www.youtube.com/watch?v=VcY3YSW9vX4#ws)

I notice when I think about core stabilization prior to descending, the weight feels sooo much lighter.  If I forget, it turns into a grinder.
Title: Re: My 531 Journey
Post by: sakustoms on November 04, 2014, 06:59:34 AM
Good work Sak. 

You may just want to work going to parallel on the squats for awhile.  ATG isn't really needed anyway.  No since pushing it if you have back concerns.


Thanks. Yea I normally just go to parallel. I just wanted to throw in a set of ATG paused squats at the end. I'll play things by ear for awhile.


Good work Sak. 

You may just want to work going to parallel on the squats for awhile.  ATG isn't really needed anyway.  No since pushing it if you have back concerns.

Good point here.  Going ATG can tend to lead to excessive butt winking causing strain on the back.  Flexible people may be able to go ATG with no butt winking but have great hip mobility.  When I squat, I keep my core braced so there is no movement of the spine and everything is locked in.  Like this guy says...

Breathing and Abdominal Bracing for Strength ([url]http://www.youtube.com/watch?v=VcY3YSW9vX4#ws[/url])

I notice when I think about core stabilization prior to descending, the weight feels sooo much lighter.  If I forget, it turns into a grinder.



Going ATG has never been an issue for me. My hip mobility seems to be fine. I think it was just the going ATG and pausing there. I'll give it some time and then try them again.
Title: Re: My 531 Journey
Post by: sakustoms on November 04, 2014, 12:34:22 PM
11/4/2014

Chest

Flat BB Bench

95x5
115x5
135x3
170x3
200x3
220x3+ Only got 4 here.  >:(
155x10
135x20

CGBP

135x10
135x10
115x12

French Press

60x10
70x10
70x10

Incline DB Flys twisting

35x10
40x8
45x6/30x8

Straight bar tricep pressdown

110x11
140x9
125x10/65x14

That's it. Strength still feels down. Benching is horrible. Not sure if it's from the 6 weeks I basically missed or from the cold I'm getting over.

Title: Re: My 531 Journey
Post by: peacesells on November 04, 2014, 01:07:53 PM
I would say it's the 6 weeks, but it will come back fast.  Plus, I would love 220 x 4. 
Title: Re: My 531 Journey
Post by: sakustoms on November 04, 2014, 01:45:52 PM
I would say it's the 6 weeks, but it will come back fast.  Plus, I would love 220 x 4.

I'm sure hoping so. I've got about 7 weeks to hit my goal of a 300 bench.
Title: Re: My 531 Journey
Post by: peacesells on November 04, 2014, 03:11:43 PM
Muscle memory will kick in.  It comes back fast.  You probably haven't gotten much weaker.  Just you CNS getting back up to speed.

300 would be huge.  I just want to push 2 plates.  Rooting for you.
Title: Re: My 531 Journey
Post by: sakustoms on November 05, 2014, 06:37:17 AM
Muscle memory will kick in.  It comes back fast.  You probably haven't gotten much weaker.  Just you CNS getting back up to speed.

300 would be huge.  I just want to push 2 plates.  Rooting for you.

Thanks, I appreciate it. I'll probably run 531 till I hit my 300. I just really want to do it by years end.

I'm sure you'll hit 2 plates. I've seen your other numbers so I have no doubt.
Title: Re: My 531 Journey
Post by: deerslayer on November 05, 2014, 09:19:26 AM
Nice progress!
Title: Re: My 531 Journey
Post by: sakustoms on November 05, 2014, 09:29:21 AM
Nice progress!

Thanks. I made more progress this year on 531 than I did the first 3 years just floundering about.
Title: Re: My 531 Journey
Post by: deerslayer on November 05, 2014, 09:38:32 AM
 :thumbsup:
Title: Re: My 531 Journey
Post by: sakustoms on November 05, 2014, 12:37:20 PM
11/5/20014   BW -  :(   ;D

Shoulders

DB OHP - each hand obviously

30x10
40x6
50x5
60x6/35x10

DB side raise

20x10
20x10
20x10

SS with plate front raise

25x10
25x10
25x10

Smith Shrugs - plate weight only

90x20
180x10
230x10/180x10/90x20

That's it, out of time. Back feeling ok. Wore my belt for the heavier sets of shrugs to avoid stress on my back.

Title: Re: My 531 Journey
Post by: sakustoms on November 07, 2014, 12:51:07 PM
11/7/2014   BW - too much  :o

Back

Deads

135x8
225x5
315x3 - mixed grip - grip started failing on 3rd rep.
345x1 - using hooks. This was a grinder
225x10

Very wide grip seated rows

135x8
150x6
165x4

Neutral grip pulldowns

110x10
130x10
130x8

Straight arm pressdown

80x12
80x12

First time really DL'ing since I hurt my back ( almost 2 months ) so numbers are still down. Slowly working on bringing them back up.

Overall felt pretty good just to get back to it.
Title: Re: My 531 Journey
Post by: piperdown on November 07, 2014, 01:06:28 PM
Solid workout Eric.
Title: Re: My 531 Journey
Post by: peacesells on November 07, 2014, 02:13:01 PM
Ok. That means you are officially back.  Now get after it.
Title: Re: My 531 Journey
Post by: Get-n-fit on November 07, 2014, 02:22:18 PM
Nice work Eric, welcome back to deads!   I've been off them for about a month now and won't do them again until after the beginning of the year. after a 2 month break, you're not looking to bad.
Title: Re: My 531 Journey
Post by: sakustoms on November 07, 2014, 02:33:48 PM
Solid workout Eric.

Thanks Eric. Hopefully good things to come.


Ok. That means you are officially back.  Now get after it.

Yep, that's the plan. :)


Nice work Eric, welcome back to deads!   I've been off them for about a month now and won't do them again until after the beginning of the year. after a 2 month break, you're not looking to bad.

Thanks Brad. It feels good to have gotten them done. Gotta say though, they did a number on my CNS. My heart beat was crazy and during the rest of my workout I started feeling wiped out and kinda crappy.

Much better after eating though.
Title: Re: My 531 Journey
Post by: tobymax on November 09, 2014, 02:00:29 PM
315 x 3 DL, and then a 345 lb pull after an injury and 2 months off?  Awesome!  Is your weight of 160 still accurate?
Title: Re: My 531 Journey
Post by: sakustoms on November 09, 2014, 09:18:48 PM
315 x 3 DL, and then a 345 lb pull after an injury and 2 months off?  Awesome!  Is your weight of 160 still accurate?

Thanks Toby. My back was hurting yesterday but after some foam rolling yesterday and today it's feeling somewhat better. Tomorrow's squats will be fun.

My weight right now is 162 so I didn't bother to update it.
Title: Re: My 531 Journey
Post by: sakustoms on November 11, 2014, 12:37:55 PM
11/11/2014

Chest

Flat BB bench

barX10
115x5
135x5
185x5
200x3
230x1+ - Got 5 ( Almost 6 but with a little help )
185x7/135x12

Smith machine Dead bench  - thanks ljimd for these

90x10
110x10
130x10

CGBP

90x12
110x8/70x13

Rope overhead extensions - 30 second rest between sets

80x10
80x15
80x15/65x15

That's it, out of time. May hit chest/tri again later this week.

Title: Re: My 531 Journey
Post by: peacesells on November 11, 2014, 12:47:03 PM
Nice benching Sak.  You blew past that rep requirement.
Title: Re: My 531 Journey
Post by: piperdown on November 11, 2014, 01:22:56 PM
that is a great bench session!
Title: Re: My 531 Journey
Post by: sakustoms on November 11, 2014, 02:00:31 PM
Nice benching Sak.  You blew past that rep requirement.

Thanks. I really wanted the whole 6 but was happy to get the 5.

that is a great bench session!

Thanks Eric.
Title: Re: My 531 Journey
Post by: tobymax on November 11, 2014, 10:04:40 PM
230 x 5 Bench Press = impressive.  You'll get that 6 next time.
Title: Re: My 531 Journey
Post by: sakustoms on November 12, 2014, 07:11:45 AM
230 x 5 Bench Press = impressive.  You'll get that 6 next time.

Thanks Toby. I was so close, but can't really complain. I've been having issue sleeping the past 3 nights and almost didn't go in. Didn't figure I'd pull that out.
Title: Re: My 531 Journey
Post by: sakustoms on November 13, 2014, 12:36:44 PM
11/13/2014

Shoulders

DB OHP

30x10
40x5
50x5
60x5
65x2/35x12

DB Side Raise

20x20
20x12
20x15

SS with Plate front raise

25x15
25x15
25x15

Smith Shrugs - Plate weight only

90x20
180x10
230x10/180x10/90x20 - No rest between sets

Rope face pulls

110x10
110x15/80x11/65x10

That's it for today. Right shoulder was hurting, probably didn't warm it up good enough.

Title: Re: My 531 Journey
Post by: sakustoms on November 18, 2014, 12:08:45 PM
11/18/2014

Deload week

Hack Squat

50x6
90x5
140x5
90x7

Leg Extension

90x12
90x12
90x12

Lying leg curl

90x10
70x10
70x10

Seated calf raise

100x10
100x10
100x10



DB hammer curl - each hand

25x10
30x10
35x8

Preacher curl

65x10
75x10
75x10
Title: Re: My 531 Journey
Post by: sakustoms on November 19, 2014, 12:15:33 PM
Deload continues

DB decline bench

30x10
50x10
60x10
80x10/30x20

incline DB bench

40x10
60x10
50x17

Peck deck fly

7012
70x12
70x12

Incline french press

50x12
50x12
50x12

Reverse grip tricep pressdown - heavier stack  ;D

40x10
30x15
30x15
Title: Re: My 531 Journey
Post by: sakustoms on November 20, 2014, 12:09:24 PM
11/20/14

Smith OHP

50x20
70x12
90x10
50x12/50x12

Smith Shrugs

90x26
180x12
160x12
140x12
120x12
100x12/90x20

Side DB raises

15x12
15x12
15x12

SS front plate raises

25x12
25x12
25x12

Face pulls

30x12
40x12
50x12
Title: Re: My 531 Journey
Post by: Get-n-fit on November 20, 2014, 03:11:56 PM
Good work,  bet the deload feels good.  I'll possibly be doing the same next week on vacation...possibly, I did get a travelling pass for my gym so i'll be in the gym a few days, but less than normal, lol.
Title: Re: My 531 Journey
Post by: piperdown on November 20, 2014, 04:37:58 PM
Keeping the joints lubricated and feeling right....that's what I like about deload week.
Title: Re: My 531 Journey
Post by: peacesells on November 20, 2014, 11:27:15 PM
Sak, do you deload every 4 weeks or when your body is saying "DELOAD!"
Title: Re: My 531 Journey
Post by: sakustoms on November 21, 2014, 06:48:41 AM
Good work,  bet the deload feels good.  I'll possibly be doing the same next week on vacation...possibly, I did get a travelling pass for my gym so i'll be in the gym a few days, but less than normal, lol.

Thanks and good luck with deloading. I was supposed to be going in and just doing the warmup weights for 531 but I just can't do that. lol

I just thought I'd switch things up a little and do incline and decline DB for chest.


Keeping the joints lubricated and feeling right....that's what I like about deload week.

Yea I definitely need to keep everything loosened up.


Sak, do you deload every 4 weeks or when your body is saying "DELOAD!"


Normally I deload every 4th week like 531 calls for but since hurting my back I've been all over the place.

I'm thinking of switching things up starting next week and adding a second bench day to my workout so I'm not sure how it'll go if I do that.

Title: Re: My 531 Journey
Post by: sakustoms on November 21, 2014, 12:16:57 PM
11/21/14

Last day of deload week.

Back

NG pulldowns

105x10
90x10
90x10

Straight bar seated rows

105x10
105x10
105x10

SS with DB curls

30x10
30x10
30x10

EZ bar Drag curls

50x8
50x10
50x10

SS with

Straight bar lat pushdowns

80x12
80x12
95x15

Reverse cable flys to finish up - done with 10 second rest between sets

20x10/20x10/20x10

Thats it. Start new ( and possibly last ) cycle of 531 next week
Title: Re: My 531 Journey
Post by: sakustoms on November 24, 2014, 12:16:49 PM
11/24/2014

Legs - tried squats with the bar lower this time. Not sure if it helped or hurt.

Squat


BarX10
95x5
115x5
135x5
185x5 - This set seemed rather easy
225x2 - This set seemed rather HARD  >:(
135x10

Seated calf raises

100x12
110x12
110x12

Seated Leg extension - squeeze and hold at top

110x12
110x12
110x12/50x20

Got a real good pump from the extensioins. Think I'm gonna do them this way from now on. I've been doing them just up and down no pause and squeeze.
Title: Re: My 531 Journey
Post by: piperdown on November 24, 2014, 04:46:37 PM
I'd think a 40lb jump on squats would feel hard....
Title: Re: My 531 Journey
Post by: peacesells on November 24, 2014, 08:35:38 PM
Sak, did you change your program? 

What made you try low bar squatting?
Title: Re: My 531 Journey
Post by: sakustoms on November 25, 2014, 07:04:27 AM
I'd think a 40lb jump on squats would feel hard....

Yea but it shouldn't have felt as hard as it did. It was like I hit a wall.  :o


Sak, did you change your program? 

What made you try low bar squatting?

I sorta stopped 531 when it comes to squats, especially since I hardly ever can get on the 1 squat rack at the gym. I usually end up doing leg press or hack squat.

As for low bar, I just wanted to try something different. I read ( I think it was on BLK's journal ) that low bar squats allow for more power and higher numbers. I could be wrong though. Just figured I'd give it a try.
Title: Re: My 531 Journey
Post by: peacesells on November 25, 2014, 09:25:12 AM
If you want to work your hamstrings and glutes more then the low bar squat will work.  You will get less work on your quads.  Since the postier chain uses larger muscles, you should be able to lift more weight.  It's basically the Starting Strength method to squatting. 

Search Mark Rippetoe squat on you tube for some bar placement and lifting cues.  There is quite a bit of forward lean to the squat compared to a high bar squat.
Title: Re: My 531 Journey
Post by: tobymax on November 25, 2014, 09:51:21 AM
Nice work on your first day after deload!  It's been so long since I've done 225 on squats, I know it would be super hard for me to do!  I think I'm doing something between an actual low bar and high bar squat.  Guess I should do a video to check it out.  The lower I go with the bar, the further I have to lean forward, which feels awkward and wrong on the press back up.  But then all squats in general feel awkward and wrong to me. :-\ 
Title: Re: My 531 Journey
Post by: sakustoms on November 25, 2014, 01:57:39 PM
11/25/2014

Chest

Flat bench

95x5
115x5
135x3
160x5
185x5
225x5+ - Only managed 4 here. got the 5th but with a little help. Not happy

Rack lockout bench - tricep work - Trying to strengthen triceps to help with my bench.

Rack Lockouts (www.trainatp.com) (http://www.youtube.com/watch?v=EhpzrRGgAyI#)


160x10
180x10
200x10/90x17

Incline Flys - twisting in at top

35x10
35x10
35x10

Overhead tricep rope extensions

80x10
95x12
95x10/80x10/65x12

That's it for today. The rack lockouts really pumped the blood into my triceps. I'm gonna try these for a while and see how they help my bench.
Title: Re: My 531 Journey
Post by: sakustoms on November 25, 2014, 02:02:16 PM
Nice work on your first day after deload!  It's been so long since I've done 225 on squats, I know it would be super hard for me to do!  I think I'm doing something between an actual low bar and high bar squat.  Guess I should do a video to check it out.  The lower I go with the bar, the further I have to lean forward, which feels awkward and wrong on the press back up.  But then all squats in general feel awkward and wrong to me. :-\

Thanks Toby. Squats are just hard for me to get into a good groove on. Not sure why. I think maybe low(er) bar feels a little better to me. I'm gonna give this way a try for now.
Title: Re: My 531 Journey
Post by: sakustoms on December 02, 2014, 01:39:32 PM
12/2/2014

Chest

Flat bench

BarX20
95x5
135x5
185x5
225x3
185x9
135x25

Lockout Bench on Smith machine

90x10
140x10
160x10
190x10/140x8/90x20

Pec Deck

90x10
90x10
90x15

SS with Overhead Rope extension

95x10
95x10
95x10/80x10/65x10

Title: Re: My 531 Journey
Post by: piperdown on December 02, 2014, 03:47:45 PM
If ^^^ don't make your bench, pecs and tri's grow I'm not sure what would.

Those rack lockouts look interesting. Might have to try them in the spring.
Title: Re: My 531 Journey
Post by: sakustoms on December 03, 2014, 07:13:32 AM
If ^^^ don't make your bench, pecs and tri's grow I'm not sure what would.

Those rack lockouts look interesting. Might have to try them in the spring.

I'm not sure either. lol

I'm gonna start doing incline bench too.

I like the lockouts but the smith machine sets them about 2" higher than I would ultimately like. Oh well.
Title: Re: My 531 Journey
Post by: sakustoms on December 03, 2014, 12:28:16 PM
12/3/14   BW - 165.4

Shoulders

DB OHP

30x10
40x10
50x8
60x5
65x3/40x8

DB Side lateral raises

20x15
25x10
20x10

SS with Plate front raises - only did 2 sets of these due to shoulder pain.

25x15
25x15

Smith Shrugs

90x20
180x10
230x10/205x10/90x20

High rope face pull

110x15
110x15/95x12/80x12

That's it for another day. Shoulders were hurting today. Not sure why.

Title: Re: My 531 Journey
Post by: sakustoms on December 04, 2014, 01:42:29 PM
12/4/14

Back

Wide bar seated rows

60x10
120x10
120x10
120x10
105x10
90x15

Neutral grip pulldowns

110x10
110x10
130x8
90x10

Bent over DB rows

50x10
55x10
55x10

EZ bar preacher curls

65x10
75x10
75x10

Straight bar lat pressdowns

110x12
125x10
125x10/90x8

That's it for today. Overall felt pretty good.
Title: Re: My 531 Journey
Post by: tobymax on December 04, 2014, 04:06:29 PM

DB OHP

30x10
40x10
50x8
60x5
65x3/40x8

Do you do these seated or standing?  Tell me it's seated.  65 lb DB's... that's OHPing 130 lbs!  I can barely do that with a BB, let alone DB's.  Nice work.



Straight bar lat pressdowns

110x12
125x10
125x10/90x8

I always forget about this exercise.  I've been having inner elbow pain the last few weeks and was trying to think of back exercises (besides DL's) that I could do without an arm pulling/bending motion.  This might fit the bill.
Title: Re: My 531 Journey
Post by: sakustoms on December 04, 2014, 05:56:17 PM

DB OHP

30x10
40x10
50x8
60x5
65x3/40x8

Do you do these seated or standing?  Tell me it's seated.  65 lb DB's... that's OHPing 130 lbs!  I can barely do that with a BB, let alone DB's.  Nice work.



Straight bar lat pressdowns

110x12
125x10
125x10/90x8

I always forget about this exercise.  I've been having inner elbow pain the last few weeks and was trying to think of back exercises (besides DL's) that I could do without an arm pulling/bending motion.  This might fit the bill.

Thanks Toby. I do the ohp seated. I'm trying hard to get my shoulders to grow so I've been upping the weight.

I always finish my back workout with the pushdowns. These give me a real good pump in the lats.
Title: Re: My 531 Journey
Post by: sakustoms on December 08, 2014, 12:09:01 PM
12/8/2014

Legs

Squats

BarX10
95x5
135x5
185x2
225x2
185x8

Leg Press

290x5
380x5
470x5

SS with Calf Raises on the leg press

290x10
380x10
470x10

Seated Leg Extension

130x10
150x10
170x8/90x8/50x10

That's it for another day. Leg were beat by this time. Eventually I may throw in a 2nd leg day per week.  :dunno:
Title: Re: My 531 Journey
Post by: sakustoms on December 09, 2014, 12:06:12 PM
12/9/2014

Chest

Incline BB bench

Bar x 20
95x10
135x5
155x5
175x5
185x3
185x6
135x8

Decline DB Bench

55x6
75x8
85x5

Incline French Press - EZ curl bar

60x10
60x12
60x15

SS with Peck deck fly

90x10
90x10
90x10

Reverse grip tricep pressdown - straight bar

80x12
80x12
80x12

Title: Re: My 531 Journey
Post by: sakustoms on December 10, 2014, 12:28:49 PM
12/10/2014

Shoulders

Db ohp

20x10
50x8
60x5
65x4/45x4/35x5
35x8

Db side raise

20x10
25x10
20x12
20x10

Smith shrugs - Didn't go quite as heavy today. These weights just felt heavier.  :o

90x20
180x10
200x10
160x10/90x20

Rope face pulls

110x10
110x15/95x12/80x12

Title: Re: My 531 Journey
Post by: piperdown on December 10, 2014, 02:51:09 PM
Solid shoulder workout is...solid!
Title: Re: My 531 Journey
Post by: sakustoms on December 11, 2014, 06:51:20 AM
Thanks Eric. I'm trying to up the volume but only have so much time.
Title: Re: My 531 Journey
Post by: piperdown on December 11, 2014, 07:40:44 AM
Thanks Eric. I'm trying to up the volume but only have so much time.

I hear you on time. With the weights getting heavier my rest times have extended. Since I workout over lunch I've been seriously considering doing the first two lifts during lunch then getting the last lift done in the evening over at the commercial gym.
Title: Re: My 531 Journey
Post by: sakustoms on December 11, 2014, 09:21:34 AM
Thanks Eric. I'm trying to up the volume but only have so much time.

I hear you on time. With the weights getting heavier my rest times have extended. Since I workout over lunch I've been seriously considering doing the first two lifts during lunch then getting the last lift done in the evening over at the commercial gym.

I workout over lunch also, so my time is limited. After work, I go help my brother inlaw at his body shop, so I don't have time to go back to the gym.

I do what I can with the time I have.

Title: Re: My 531 Journey
Post by: tobymax on December 11, 2014, 10:03:30 AM
I hear you on time. With the weights getting heavier my rest times have extended. Since I workout over lunch I've been seriously considering doing the first two lifts during lunch then getting the last lift done in the evening over at the commercial gym.

I've been facing the same thing.  I used to get 20 sets in a 45 minute workout when I did machines and dumbbells only.  Now, lifting at the heavier end of my range requires a 3 or 4 minute rest, which doesn't leave much room for volume even when I push the workout to 60 minutes.  Every so often I like to have a high volume day at the gym with lower weights. 
Title: Re: My 531 Journey
Post by: sakustoms on December 11, 2014, 11:59:01 AM
12/11/2014

Back

Neutral grip pulldowns

50x10
110x10
130x10
150x8
130x10
110x10/90x10

Medium  bar seated rows

120x10
120x10
120x10
105x10/90x15


EZ curl preacher

75x10
85x10
95x10

Straight bar lat pressdown

110x10
110x10
110x10
Title: Re: My 531 Journey
Post by: peacesells on December 12, 2014, 03:04:18 PM
What program are you running now?
Title: Re: My 531 Journey
Post by: sakustoms on December 12, 2014, 08:46:38 PM
What program are you running now?

I'm still sorta following 531, in that I'm still doing my 4 major compounds and pretty much the same accessory exercises I was doing. I just changed up the reps and weights. My bench numbers fell off after hurting my back so I've just been working back up while doing sets of 5-8 reps or so.

I'm gonna just follow this into the new year until I can nail down a solid bodybuilding style workout, but I am still going to base it around the 4 major lifts.
Title: Re: My 531 Journey
Post by: sakustoms on December 17, 2014, 07:33:18 AM
12/16/14

Chest

Decline bb bench

Barx10
95x6
135x6
225x4
185x14
135x17 paused/explode up

Incline db bench

55x7
100x0  >:(
80x5
70x5
60x10

Incline French press EZ curl bar

60x12
60x12
60x12

SS with db pullovers

60x10
60x8
60x10

Pec deck flys

90x10
90x10
90x10


SS with rope pressdowns - heavier machine. Usually do these with 110 on the other machine.  :dunno:

40x10
40x10
40x10
Title: Re: My 531 Journey
Post by: sakustoms on December 17, 2014, 01:14:22 PM
12/17/14

Shoulders

Db OHP

25x10
40x6
50x10
40x15
35x13/25x12

Db side raises

20x12
20x12
20x12/15x10


SS with pec deck reverse fly

70x20
90x10
70x12

Smith machine shrugs

90x15
140x10
160x10/90x20

Stuck with lighter weights today to get through the workout. Head cold makes it hard to recover from heavier weights.  >:(
Title: Re: My 531 Journey
Post by: deerslayer on December 17, 2014, 02:03:43 PM
 :thumbsup:
Title: Re: My 531 Journey
Post by: piperdown on December 17, 2014, 02:31:05 PM

Stuck with lighter weights today to get through the workout. Head cold makes it hard to recover from heavier weights.  >:(

Yes it does. Good on you though for getting the gym!
Title: Re: My 531 Journey
Post by: sakustoms on December 17, 2014, 02:37:05 PM
:thumbsup:


Thanks DS.


Stuck with lighter weights today to get through the workout. Head cold makes it hard to recover from heavier weights.  >:(


Yes it does. Good on you though for getting the gym!


Yea, I was feeling like crap and decided to skip today. Took some cold meds and felt a little better. So I told myself.

(http://cdn.memegenerator.net/instances/400x/22366537.jpg)
Title: Re: My 531 Journey
Post by: sakustoms on December 19, 2014, 12:19:46 PM
12/19/2014

Back

Wide grip Pulldown

60x10
130x10
130x10
150x10
130x10
110x13/90x10

V-grip seated rows

120x10
150x8
165x7
135x10
110x10/90x10

Straight bar lat pressdowns - lighter reading stack. No idea how this compares to the 110 on the other stack.

50x12
50x12
50x12


SS with alternating DB curls

25x10
25x10
25x10
Title: Re: My 531 Journey
Post by: ljimd on December 19, 2014, 03:03:10 PM
Been thinking about putting seated rows back in for a
while.

How many days a week you doing back?
Title: Re: My 531 Journey
Post by: piperdown on December 19, 2014, 09:22:33 PM
Fine back workout Eric  :)
Title: Re: My 531 Journey
Post by: sakustoms on December 22, 2014, 06:47:25 AM
Been thinking about putting seated rows back in for a
while.

How many days a week you doing back?

Only 1 day a week. I'm pretty much following 531 still just not the weight part. I like seated rows, been doing them from the start.

I just need to start doing them heavier.

Fine back workout Eric  :)

Thanks Eric. This week is gonna be real hit or miss with Christmas and me being off work and living nowhere near the gym.


Title: Re: My 531 Journey
Post by: sakustoms on December 22, 2014, 11:45:33 AM
12/22/2014

Legs  :(

Squats

Barx10
95x5
135x5
185x10
185x8

Leg press

200x15
200x15


SS with calf raise LP

200x15
200x15

Seated leg extension

130x10
150x10
110x12

This wiped me out. Those high rep squats were hard for me to recover from. I need to do cardio.  :banghead:
Title: Re: My 531 Journey
Post by: BLK00TJ on December 22, 2014, 07:39:28 PM
higher reps wipe me out too.  My 10RM is the bar  ;D
Title: Re: My 531 Journey
Post by: sakustoms on December 23, 2014, 08:09:49 AM
higher reps wipe me out too.  My 10RM is the bar  ;D

I think mine is the bar + 10. I'll swap you my 10RM for your 1RM.  :rofl:
Title: Re: My 531 Journey
Post by: peacesells on December 28, 2014, 10:57:50 AM
Where are you Sak?
Title: Re: My 531 Journey
Post by: sakustoms on January 05, 2015, 06:55:43 AM
I was off from work, the internet and the gym for 2 glorious weeks. First day back today, hated getting up so early.

Back at it today.
Title: Re: My 531 Journey
Post by: sakustoms on January 05, 2015, 12:16:02 PM
1/5/2015

Legs

Squats

Barx10
95x5
135x5
185x5
205x5

Leg press

200x15
200x15


SS with calf raise LP

200x15
200x15

Seated leg extension

130x10
150x10/110x12

First day back since 12/22 so taking it easy. I would like to be able to walk tomorrow.
Title: Re: My 531 Journey
Post by: piperdown on January 05, 2015, 02:42:45 PM
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....
Title: Re: My 531 Journey
Post by: sakustoms on January 06, 2015, 06:59:21 AM
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....

I dread squats every week.  ;)
Title: Re: My 531 Journey
Post by: peacesells on January 06, 2015, 10:56:41 AM
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....

I dread squats every week.  ;)

Sometimes I hate them, sometimes I love them.  One thing I do know...no PR makes me happier than a squat PR.
Title: Re: My 531 Journey
Post by: Stile on January 06, 2015, 11:04:07 AM
Squats are the only thing I get DOMS from. Leaves my legs like rubber for three sometimes four days.
Title: Re: My 531 Journey
Post by: sakustoms on January 06, 2015, 12:36:47 PM
1/6/2015

Chest

Incline db bench

55x8
85x8
75x8
65x8
55x10


Decline bb bench

135x8
155x6/155x3
135x10

Incline French press EZ curl bar

70x12
70x12
70x9

Overheard rope extension

95x10
95x10

Pec deck fly

90x10
90x10
90x10

That's it for today. Didn't eat much before workout so felt a little weak. I think my workout reflects this. Did BB decline and aggravate my left shoulder. Think I'm gonna switch to DB for all my benching for awhile.
Title: Re: My 531 Journey
Post by: sakustoms on January 06, 2015, 12:37:59 PM
I hear you....I'm dreading squats on Thursday because of also being off for two weeks....

I dread squats every week.  ;)

Sometimes I hate them, sometimes I love them.  One thing I do know...no PR makes me happier than a squat PR.

I always hate them but it does feel good when I get more than I thought I would.


Squats are the only thing I get DOMS from. Leaves my legs like rubber for three sometimes four days.

Pretty much same here. Squats on Monday = walking regular again on Thursday. ;)
Title: Re: My 531 Journey
Post by: sakustoms on January 07, 2015, 12:20:00 PM
1/7/2015

Shoulders

Smith machine OHP

50x10
90x 10
130x7
140x3/90x10 The 140 for OHP is a PR  ;D


Smith machine shrugs

90x15
140x10
180x10
230x5/90x15


Db side raises

20x15
20x15
20x15


SS with pec deck reverse fly

70x15
90x10
70x10

Straight bar face pulls

95x12
110x12
110x12
Title: Re: My 531 Journey
Post by: Bando on January 07, 2015, 02:55:42 PM
The 140 for OHP is a PR  ;D


PR's on Smith Machines don't count  :P
Title: Re: My 531 Journey
Post by: BLK00TJ on January 07, 2015, 05:02:36 PM
The 140 for OHP is a PR  ;D


PR's on Smith Machines don't count  :P
This ^, but good work regardless  :)
Title: Re: My 531 Journey
Post by: sakustoms on January 08, 2015, 07:03:47 AM
The 140 for OHP is a PR  ;D


PR's on Smith Machines don't count  :P
This ^, but good work regardless  :)

Not sure why. I only count the weight I put on.
Title: Re: My 531 Journey
Post by: BigDaddy on January 08, 2015, 10:16:38 AM
The 140 for OHP is a PR  ;D


PR's on Smith Machines don't count  :P
This ^, but good work regardless  :)

Not sure why. I only count the weight I put on.

Ignore the smith machine snobs! :)

Whatever allows you to work the target muscles without getting hurt is a good thing.  I switched from doing standing overhead barbell presses to seated smith machine presses this past summer, and feel like I'm able to target my delts better, as I'm not worried about my back arch or balance during the lift.
Title: Re: My 531 Journey
Post by: Cali on January 08, 2015, 10:39:45 AM
The smith machine is safer and a little easier to use, not a regular barbell of course. I think it's perfectly fine to use it for some exercises, if you feel more comfortable with it. The problem lies with gym goers who center an entire routine around the Smith machine, when the routine instructions specify using a free-weight barbell. That's annoying.
Title: Re: My 531 Journey
Post by: sakustoms on January 08, 2015, 12:48:42 PM
1/8/2014

Decided to add a second leg day this week.


Leg press

200x20
290x20
380x15
200x20

SS with calf raise LP

200x20
290x20
380x10
200x15

Seated leg curl

90x12
90x12
90x12

Seated leg extension Squeeze and hold at top

70x10
70x10

And a couple sets for forearms

DB wrist curls

20x20
20x30
20x30
Title: Re: My 531 Journey
Post by: sakustoms on January 08, 2015, 12:53:29 PM
The 140 for OHP is a PR  ;D


PR's on Smith Machines don't count  :P
This ^, but good work regardless  :)

Not sure why. I only count the weight I put on.

Ignore the smith machine snobs! :)

Whatever allows you to work the target muscles without getting hurt is a good thing.  I switched from doing standing overhead barbell presses to seated smith machine presses this past summer, and feel like I'm able to target my delts better, as I'm not worried about my back arch or balance during the lift.

^^^ This. Other than DB's it's the only thing I have to use. I can not get in the 1 squat rack we have so I use the smith machine. I definitely like the stability too.

I figured since I do DB OHP with this

Db ohp

20x10
50x8
60x5
65x4/45x4/35x5
35x8

that the smith numbers can't really be too far off.

The smith machine is safer and a little easier to use, not a regular barbell of course. I think it's perfectly fine to use it for some exercises, if you feel more comfortable with it. The problem lies with gym goers who center an entire routine around the Smith machine, when the routine instructions specify using a free-weight barbell. That's annoying.

There are 2 exercises I use the smith machine for

1. OHP
2. Shrugs

I tried to squat on the smith machine once, since the "1" squat rack in the gym was full, and I will never do that again.
Title: Re: My 531 Journey
Post by: sakustoms on January 09, 2015, 12:47:17 PM
1/9/2015

Back

Teh Deadz  :o

135x8
225x6
315x2.5 - Lost my grip at just over half way up so I set it down. 
225x10

2 handle pulldowns

105x10
120xx0
135x8
105x10

TBar rows

90x10
90x10
90x12


Strt arm pressdown - Heavier stack

50x10
50x15

So this is the first time deadlifting since the beginning of November.  Back hurt a little but not as much as I expected. I'm using the heating pad now and will foam roll tonight.

It did feel good to DL again though.   :woot:
Title: Re: My 531 Journey
Post by: piperdown on January 09, 2015, 01:43:01 PM
^^^^ nice job!
Title: Re: My 531 Journey
Post by: sakustoms on January 13, 2015, 12:49:52 PM
^^^^ nice job!

Thanks Eric


Tuesday 1/13/2015

Chest


Tried a different approach for my DB benching, following something BH wrote out for me for my son. Increased weights and drop reps for each set.

I had to use lower weights than I'm used to due to doing the higher reps. Got a great pump from this.

Decline db bench

45x15
55x12
65x10
75x8/45x 15

Incline db bench

35x15
40x12
45x10
50x8/30x12

Incline French press EZ curl bar

70x12
70x12
70x12

Overheard rope extension

95x10
80x12
65x15

DB fly

45x10
45x10
45x10
Title: Re: My 531 Journey
Post by: peacesells on January 13, 2015, 12:59:08 PM
whoa..thats a ton of chest/tri work.  You'll be feeling that in the next couple of days.
Title: Re: My 531 Journey
Post by: sakustoms on January 13, 2015, 01:09:02 PM
whoa..thats a ton of chest/tri work.  You'll be feeling that in the next couple of days.


I sure hope so. Wait wut?  :o

My tri's especially were super pumped after this workout.

(http://i1.kym-cdn.com/entries/icons/original/000/000/142/feelsgood.jpg)
Title: Re: My 531 Journey
Post by: sakustoms on January 14, 2015, 12:53:55 PM
1/14/2015

Shoulders

DB OHP

25x10
35x15
40x12
45x10
50x7/35x8/20x10

DB side raises

15x15
20x15
20x12


SS with DB rear delt flys

20x15
20x12
15x10

DB shrugs - each hand

45x15
60x10
75x10/50x15

Rope face pulls

110x12
110x12/95x12/80x10
Title: Re: My 531 Journey
Post by: tobymax on January 15, 2015, 10:22:17 AM
Good shoulder workout.

Have you ever started your shoulder workout with side raises instead of OHP?  When I used to work out in an office fitness center, before I ever did OHP, I could use a lot heavier weights for side raises when I did it first thing.  I used to start with 35's and do drop sets, but now if I do them after OHP it's a struggle to use 25 or even 20.  I'm going to do more shoulder days this year (a constant goal of mine: do more shoulder workouts) and I think I'll give that a try.
Title: Re: My 531 Journey
Post by: sakustoms on January 15, 2015, 10:58:51 AM
Good shoulder workout.

Have you ever started your shoulder workout with side raises instead of OHP?  When I used to work out in an office fitness center, before I ever did OHP, I could use a lot heavier weights for side raises when I did it first thing.  I used to start with 35's and do drop sets, but now if I do them after OHP it's a struggle to use 25 or even 20.  I'm going to do more shoulder days this year (a constant goal of mine: do more shoulder workouts) and I think I'll give that a try.

Thanks Toby.

No, never tried it that way. Not sure why. Maybe I'll give it a try next week. Let me know how it works for you.
Title: Re: My 531 Journey
Post by: peacesells on January 15, 2015, 12:15:47 PM
Toby, I'd think the compound lift OHP would be more important than the accessory lift. 
Title: Re: My 531 Journey
Post by: sakustoms on January 15, 2015, 12:28:33 PM
1/15/2015

Legs

Hack squat - Guy came in right before me and headed right to our 1 squat rack.  >:(

50x15
70x12
90x10
130x8
150x5 PR
170x3 PR
190x3 PR
200x2 PR

Standing calf raise

70x12
120x10
140x10
150x10

Leg ext

110x12
110x12
110x10/70x10/50x10

I know a PR on hack squat, especially such a low number, isn't a real big deal, but it felt good to actually add some weight to this exercise.
Title: Re: My 531 Journey
Post by: sakustoms on January 15, 2015, 12:33:29 PM
Toby, I'd think the compound lift OHP would be more important than the accessory lift.

I'd think it would be too, but at the same time, I'd really like to bring up my lateral delts, so the side raises are important to me.

It sure won't hurt to try it once or twice.
Title: Re: My 531 Journey
Post by: tobymax on January 15, 2015, 01:31:09 PM
Toby, I'd think the compound lift OHP would be more important than the accessory lift.
I agree, and if doing the lateral raised first made my OHP suffer, I wouldn't do it regularly.  Like sak, I'd like to hit some more isolation work on the delts, so I'll give it a try and see what happens.
Title: Re: My 531 Journey
Post by: BigDaddy on January 15, 2015, 01:49:07 PM
Toby, I'd think the compound lift OHP would be more important than the accessory lift.

I'd think it would be too, but at the same time, I'd really like to bring up my lateral delts, so the side raises are important to me.

It sure won't hurt to try it once or twice.

Doing isolation exercises for a muscle group before doing a compound movement with that muscle is good if the other muscles involved in the compound lift cannot move enough weight to stress the muscle group in question.   
Title: Re: My 531 Journey
Post by: sakustoms on January 15, 2015, 01:53:55 PM
Toby, I'd think the compound lift OHP would be more important than the accessory lift.

I'd think it would be too, but at the same time, I'd really like to bring up my lateral delts, so the side raises are important to me.

It sure won't hurt to try it once or twice.

Doing isolation exercises for a muscle group before doing a compound movement with that muscle is good if the other muscles involved in the compound lift cannot move enough weight to stress the muscle group in question.

This is true for me. Not to mention, shoulder exercises hurt my shoulders, that's just how it is. So, maybe doing the lateral raises first won't hurt them as bad. These seem to be the worst for me.
Title: Re: My 531 Journey
Post by: piperdown on January 15, 2015, 04:20:29 PM
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.

If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.
Title: Re: My 531 Journey
Post by: sakustoms on January 16, 2015, 06:41:54 AM
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.

If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.

Thanks Eric.

I have never seen anyone do shoulder presses like that? Does it put a lot of strain on the shoulders?
Title: Re: My 531 Journey
Post by: piperdown on January 16, 2015, 07:59:43 AM
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.

If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.

Thanks Eric.

I have never seen anyone do shoulder presses like that? Does it put a lot of strain on the shoulders?

It and old school movement, and by old school I mean I came across a reference to it from a '40s magazine.
Eric, I'm not sure if it puts a lot of strain on the shoulders. The reason I say that is I don't have shoulder issues so pressing exercises don't bother me. I can say that it hits muscles in the delta a lot different than straight up presses.
I'd think it wouldn't as the motion is right in the middle of the range the ball and socket take for the shoulder.
Maybe grab some 10lb db and give it a try. See how it feels with the movement.
Title: Re: My 531 Journey
Post by: sakustoms on January 16, 2015, 08:54:02 AM
Pr's are pr's no matter what the weight. Squats or hack squats are humbling lifts.

If you're trying to hit the middle delts, I used a DB shoulder press but instead of going straight up you go up and out. End up pressing the weight at a 45-50 angle instead of straight up. Have to drop down in weight a bit and it takes a min or two to get comfortable doing it but it hits your middle delts HARD. Absolutely fried my shoulders when doing them.

Thanks Eric.

I have never seen anyone do shoulder presses like that? Does it put a lot of strain on the shoulders?

It and old school movement, and by old school I mean I came across a reference to it from a '40s magazine.
Eric, I'm not sure if it puts a lot of strain on the shoulders. The reason I say that is I don't have shoulder issues so pressing exercises don't bother me. I can say that it hits muscles in the delta a lot different than straight up presses.
I'd think it wouldn't as the motion is right in the middle of the range the ball and socket take for the shoulder.
Maybe grab some 10lb db and give it a try. See how it feels with the movement.

Ok, thanks for the info. If I remember I'll give this a try on next shoulder day.
Title: Re: My 531 Journey
Post by: Get-n-fit on January 16, 2015, 11:52:10 AM
Congrats on the PR's!!  I don't do hacks, tried them a few times and couldn't get them to feel right, jus felt awkward. 
Title: Re: My 531 Journey
Post by: sakustoms on January 16, 2015, 01:02:41 PM
Congrats on the PR's!!  I don't do hacks, tried them a few times and couldn't get them to feel right, jus felt awkward.


Thanks Brad. They still feel awkward to me too but I'm getting used to them. Not much choice when the gym has 1 squat rack and it's being used all the time.

On a good note, I found a place that has a Rogue power rack like below, and they said I can use it. So, I may stick to doing my squats there.

They even have Rogue bands there I can use.


(http://cdn.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/r/4/r4-2_1.jpg)
Title: Re: My 531 Journey
Post by: Get-n-fit on January 16, 2015, 02:27:16 PM
^^^^sweet!
Title: Re: My 531 Journey
Post by: sakustoms on January 16, 2015, 02:44:22 PM
^^^^sweet!


They also heavy ropes like these that I'm thinking of giving a try.

(http://articles.elitefts.com/wp-content/uploads/2012/03/Triceps-blaster-2.png)
Title: Re: My 531 Journey
Post by: Get-n-fit on January 16, 2015, 02:46:47 PM
Last year on vacation one of the gyms I visited had ropes like those....they are EXHAUSTING!!!! 
Title: Re: My 531 Journey
Post by: sakustoms on January 16, 2015, 02:52:22 PM
Last year on vacation one of the gyms I visited had ropes like those....they are EXHAUSTING!!!!

Oh, that should be fun.   :twak:
Title: Re: My 531 Journey
Post by: BLK00TJ on January 16, 2015, 06:49:52 PM
Sucks to have to skip out on squats so often.  Someone where I work was selling a Rogue squat rack for $200.  He said it's too tall for his basement. Where was that deal when I was looking last year?   >:(  I was half tempted to buy it and resell the thing or just keep it around for when I move and have more space.
Title: Re: My 531 Journey
Post by: sakustoms on January 17, 2015, 06:32:59 PM
Sucks to have to skip out on squats so often.  Someone where I work was selling a Rogue squat rack for $200.  He said it's too tall for his basement. Where was that deal when I was looking last year?   >:(  I was half tempted to buy it and resell the thing or just keep it around for when I move and have more space.

Tell me about it. Every time it happens I feel like telling the girl who runs the gym to ask her dad to buy another one. Get rid of some of the 50 cardio machines.  >:(

The only place I would have to put something like that is my garage and that is filled with my sons truck, my motorcycle, snow blower etc... That's not happening.
Title: Re: My 531 Journey
Post by: sakustoms on January 20, 2015, 12:34:07 PM
1/20/2015

First day of new workout BH was kind enough to write up. This is an increasing weight, decreasing rep workout.

Back and bi's

Deadlifts - None today. Messed up my foot yesterday and didn't wanna put the pressure on it.

Pulldowns

90-15
110-12
120-10
125-8

One arm DB rows - Started too high.

45-15
45-12
50-10
55-8

DB Hammer curls - Started too high.

20-15
20-12
25-10
25-8

Seated incline DB curls

15-15
20-12
25-10
30-8

Straight bar Lat Pressdowns

30-15
40-12
50-10
60-8

I will adjust weights as I get used to this program. This is definitely a change for me from 5/3/1.
Title: Re: My 531 Journey
Post by: peacesells on January 20, 2015, 12:47:39 PM
Sak, did he write that personally for you?
Title: Re: My 531 Journey
Post by: sakustoms on January 20, 2015, 12:56:39 PM
Sak, did he write that personally for you?

He actually wrote something up for my son who just started lifting. I just tweaked it a little for me.
Title: Re: My 531 Journey
Post by: piperdown on January 20, 2015, 02:08:56 PM
Yeah, it took a few workout sessions to figure out the appropriate weights for me too.

I've tweaked the program a bit myself but nothing major and now that I'm adapting to the high reps it kinda feelin good.
Title: Re: My 531 Journey
Post by: sakustoms on January 20, 2015, 02:43:38 PM
Yeah, it took a few workout sessions to figure out the appropriate weights for me too.

I've tweaked the program a bit myself but nothing major and now that I'm adapting to the high reps it kinda feelin good.

I'm gonna think of this high rep workout as cardio.  :o :D
Title: Re: My 531 Journey
Post by: sakustoms on January 21, 2015, 12:32:38 PM
1/21/2015

Chest and Tris

Decline DB press

50-15
60-12
70-10
80-8

Incline DB press

40-15
45-12
50-10
55-8

Incline Flies

25-15
30-12
35-10
40-8

2 hand DB tricep press

35-15
45-12
50-10
55-8

Triceps Press Downs straight bar

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: tobymax on January 22, 2015, 12:30:12 PM
How do you get in position to do declines with 80lb DB's?  Well I've never tried it with that heavy of weight, but damn, I've always had a problem hoisting the DB's into starting position, and on a decline bench it's even more difficult.

Nice work with they pyramid sets.  I usually do some form of pyramiding (increase weight, decrease reps) though not on a strict program.  Like you were doing on bench press, when I pyramid I sometimes do a final set the same as the first, or to failure on the reps.
Title: Re: My 531 Journey
Post by: sakustoms on January 23, 2015, 06:57:45 AM
1/22/2015


Quads and Hams

Squat

95-15
115-12
135-10
165-8

Leg press

180-15
270-12
360-10
450-8

Leg curls

55-15
70-12
85-10
100-8

Lunges - none

RDL - none

Not sure what was going on but I pretty much felt like puking/passing out after every set on leg press. So, I did the leg curls and called it a day.
Title: Re: My 531 Journey
Post by: sakustoms on January 23, 2015, 07:00:13 AM
How do you get in position to do declines with 80lb DB's?  Well I've never tried it with that heavy of weight, but damn, I've always had a problem hoisting the DB's into starting position, and on a decline bench it's even more difficult.

Nice work with they pyramid sets.  I usually do some form of pyramiding (increase weight, decrease reps) though not on a strict program.  Like you were doing on bench press, when I pyramid I sometimes do a final set the same as the first, or to failure on the reps.

Thanks Toby. This is a whole new routine for me so I've just been figuring out the weights as I go.

For declines, I simply grab the dumbbells and carry them over to the bench, then I lean forward a little so they swing in front of me, swing a leg over the bench and hook it under the support. Then just sit down and lie back. Easy as that.

I've done this with the 100's once and it is harder to get them around but still managable.
Title: Re: My 531 Journey
Post by: piperdown on January 23, 2015, 08:48:27 AM
Yep, sometimes I get the same nausea/light headed feeling from leg volume workouts.
Title: Re: My 531 Journey
Post by: sakustoms on January 23, 2015, 08:58:17 AM
Yep, sometimes I get the same nausea/light headed feeling from leg volume workouts.

It might have had something to do with the fact I was working out on an almost empty stomach.

I stopped at BK afterwards and got a bacon double cheeseburger and 10 piece nuggets. You know, cause I had to fuel the machine. LOL
Title: Re: My 531 Journey
Post by: sakustoms on January 23, 2015, 12:36:16 PM
1/23/2015

Shoulders and Calves

OHP

50-15
70-12
90-10
110-8

Side lateral raises

10-15
15-12
20-10
25-8

SS with

Front raises

5-15
10-12
15-10
20-8

Bent over DB  raises

10-15
15-12
10-15

SS with DB shrugs

50-15
55-12
60-10

Standing calf raises

70-15
90-12
100-10

SS with

Seated calf raises

70-15
80-12
80-10
Title: Re: My 531 Journey
Post by: piperdown on January 23, 2015, 04:18:02 PM
Good volume. You'll probably feel it tomorrow....lol
Title: Re: My 531 Journey
Post by: BLK00TJ on January 23, 2015, 06:13:50 PM
Good work, Eric.  Nice volume.  I always hated side DB raises.  I could never do much weight with them.  Press numbers were decent, but side DBs?...  I worked in with the women. :o
Title: Re: My 531 Journey
Post by: sakustoms on January 25, 2015, 08:49:40 AM
Good volume. You'll probably feel it tomorrow....lol

Thanks Eric. I definitely felt this. In fact, I felt it Friday night when I had to train bjj with a 185 lb brown belt and I had to try to flip him over with my legs. Also when our instructor put me deep in an arm lock. Shoulder hated that. lol

Good work, Eric.  Nice volume.  I always hated side DB raises.  I could never do much weight with them.  Press numbers were decent, but side DBs?...  I worked in with the women. :o

Thanks Ron. I too hate side and front DB raises. They are murder on my shoulders. That's why I started with the pink dumbbells.  ::)
Title: Re: My 531 Journey
Post by: Bodybuild on January 25, 2015, 09:02:22 AM
Agreed, great volume. I bet you are feeling those shoulder supersets.
Title: Re: My 531 Journey
Post by: piperdown on January 25, 2015, 10:28:32 AM
Good volume. You'll probably feel it tomorrow....lol

Thanks Eric. I definitely felt this. In fact, I felt it Friday night when I had to train bjj with a 185 lb brown belt and I had to try to flip him over with my legs. Also when our instructor put me deep in an arm lock. Shoulder hated that. lol

Good work, Eric.  Nice volume.  I always hated side DB raises.  I could never do much weight with them.  Press numbers were decent, but side DBs?...  I worked in with the women. :o

Thanks Ron. I too hate side and front DB raises. They are murder on my shoulders. That's why I started with the pink dumbbells.  ::)

Double OUCH!
Title: Re: My 531 Journey
Post by: sakustoms on January 25, 2015, 11:36:33 AM
Agreed, great volume. I bet you are feeling those shoulder supersets.

Thanks. I always feel it in the shoulders but unfortunately it's usually pain rather than doms.

Good volume. You'll probably feel it tomorrow....lol

Thanks Eric. I definitely felt this. In fact, I felt it Friday night when I had to train bjj with a 185 lb brown belt and I had to try to flip him over with my legs. Also when our instructor put me deep in an arm lock. Shoulder hated that. lol

Good work, Eric.  Nice volume.  I always hated side DB raises.  I could never do much weight with them.  Press numbers were decent, but side DBs?...  I worked in with the women. :o

Thanks Ron. I too hate side and front DB raises. They are murder on my shoulders. That's why I started with the pink dumbbells.  ::)

Double OUCH!

Yea nothing like working legs on Thursday and shoulders and calves on Friday then having to put both of them to use.

I really need to build functional strength, or start training with the little kids.  :o  ;D
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2015, 01:46:21 PM
Missed Monday and Tuesday so abbreviated double workout today.

Chest/Tri's & Back/Bi's

Incline db Bench

40-15
50-12
60-10
70-8

Incline fly

25-15
30-12
35-10
40-8

2 hand DB tricep press

40-15
45-12
55-10
60-8

Pulldowns
90-15
110-12
125-10

Seated cable rows

90-15
105-12
120-10

DB Hammer curls

20-15
20-12
25-10

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S
Title: Re: My 531 Journey
Post by: Bando on January 28, 2015, 02:30:16 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.
Title: Re: My 531 Journey
Post by: piperdown on January 28, 2015, 02:32:45 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

Not enough carbs before workout?   :dunno:
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2015, 02:36:31 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.



Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

Not enough carbs before workout?   :dunno:

Possibly. I usually eat a bowl of cereal around 6:45 and then a yogurt/protein bar around 10:00. I usually go to the gym at 11:00.

Today I had a meeting that went from 9-12:30 and didn't get my second meal, aside from a tiny muffin they gave us.  :dunno:

I left the gym feeling sick but I do feel a lot better now after eating lunch and having a shake post workout.

Title: Re: My 531 Journey
Post by: Bando on January 28, 2015, 02:38:10 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.



wut

lift through that chit!
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2015, 02:42:22 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.



wut

lift through that chit!

I should but I get light headed and sick. Sometimes this shit stays with me through the day and I have to go to BJJ classes tonight.
Title: Re: My 531 Journey
Post by: Bando on January 28, 2015, 02:49:06 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.



wut

lift through that chit!

I should but I get light headed and sick. Sometimes this shit stays with me through the day and I have to go to BJJ classes tonight.

Well there you go, quit going to BJ classes.
Title: Re: My 531 Journey
Post by: sakustoms on January 28, 2015, 02:54:28 PM

Not sure what's going on but lately during my workouts I've been getting a nauseous feeling. Maybe skating around a cold or something.  :S

I get that sometimes also, not sure why.

It's rather disturbing as it gets bad enough that I actually cut my workout short. Every lift left me feeling like I was gonna puke or pass out.



wut

lift through that chit!

I should but I get light headed and sick. Sometimes this shit stays with me through the day and I have to go to BJJ classes tonight.

Well there you go, quit going to BJ classes.

But how will I ever get better?  :o  :jester:
Title: Re: My 531 Journey
Post by: peacesells on January 28, 2015, 04:21:41 PM
I noticed the same thing when I started the higher volume routine.  Not so much anymore....well maybe on squat day.
Title: Re: My 531 Journey
Post by: Get-n-fit on January 28, 2015, 04:32:14 PM

Well there you go, quit going to BJ classes.


BJJ....the 2nd J is very important.

(http://cdn.meme.am/images/300x/11226761.jpg)
Title: Re: My 531 Journey
Post by: Little Tim on January 28, 2015, 05:41:39 PM
I noticed the same thing when I started the higher volume routine.  Not so much anymore....well maybe on squat day.

Simple solution,  if you were a basement lifter.  I take a quick run upstairs,  shake up my post Workout protein shake and sip on it, usually kills the nausea in a few minutes.  Happens every other week at least once. 

Besides, Layne Norton  reccommended drinking your protein shake intra workout,  and everything he says is gospel,  right?
Title: Re: My 531 Journey
Post by: BLK00TJ on January 28, 2015, 07:30:43 PM
The last time I drank a shake pre-workout I nearly stained a brand new pair of underwear.  Never again.
Title: Re: My 531 Journey
Post by: Bando on January 28, 2015, 07:52:56 PM

Besides, Layne Norton  reccommended drinking your protein shake intra workout,  and everything he says is gospel,  right?

For me the nausea happens no matter what I have in my belly. Layne recomends that for cutting and I enjoy having my shake intra. 
Title: Re: My 531 Journey
Post by: Stile on January 28, 2015, 09:49:25 PM
I was doing bjj and lifting. Couldn't handle both. Too many injuries in bjj. So I just stuck with powerlifting.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2015, 08:19:35 AM
Thanks everyone for the comments. I'm not exactly sure what has been causing the nauseous feeling but hopefully it stops.

Brad - Yes, the second J is extremely important. lol

Stile - I have been concerned with something like this happening and I too would give up BJJ before giving up lifting.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2015, 12:28:46 PM
1/29/2015

Thursday:

Quads and Hams

Squat

95-15
115-12
135-10
165-8

Leg press

180-15
270-12
360-10
450-8

Leg curls

60-15
70-12
90-10
110-8

Lunges

20-15
25-12


RDL - 0

Really getting annoyed by this feeling run down crap while lifting. It's causing me to take longer breaks in between sets and I ran out of time today.  >:(

I even ate 2x before going to the gym so I know it's not lack of food or carbs.  :dunno:
Title: Re: My 531 Journey
Post by: peacesells on January 29, 2015, 12:50:15 PM
Try upping your carbs the night before.  I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2015, 01:46:55 PM
Try upping your carbs the night before.  I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.

I may try eating something small with carbs before bed. Unfortunately, I'm semi cutting so I'm avoiding too much carbs, and my last 'meal' of the day is a protein shake around 8pm. I go to bed around 9-9:30.
Title: Re: My 531 Journey
Post by: Stile on January 29, 2015, 01:50:10 PM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2015, 02:29:54 PM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.

If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL

It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.

Title: Re: My 531 Journey
Post by: piperdown on January 29, 2015, 02:53:48 PM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.

If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL

It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.

I have an inhaler with me where ever I go. Asthma sucks!
Title: Re: My 531 Journey
Post by: sakustoms on January 29, 2015, 02:57:58 PM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.

If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL

It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.

I have an inhaler with me where ever I go. Asthma sucks!

I had it in my gym back, in my car, but not in my BJJ bag. I never need it in the gym so I moved it to the other bag.

That's the first time I've ever experienced anything like that since starting Advair. I've even gone running and had no issues.
Title: Re: My 531 Journey
Post by: piperdown on January 29, 2015, 03:03:14 PM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.

If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL

It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.

I have an inhaler with me where ever I go. Asthma sucks!

I had it in my gym back, in my car, but not in my BJJ bag. I never need it in the gym so I moved it to the other bag.

That's the first time I've ever experienced anything like that since starting Advair. I've even gone running and had no issues.

Between my boys and I we have about 10 albuterol inhalers stashed all over the place. Cars, coats, gym bags, etc. Plus epipens, benedryl hydorcordison cream, bandaids, pain relievers, nasal spray, etc.
Walking pharmaceutical cornucopia right here. 
Title: Re: My 531 Journey
Post by: Little Tim on January 29, 2015, 08:15:36 PM
Try upping your carbs the night before.  I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.

Strange observation of my own personal habits. Usually have a single nightly beer. Train semi-fasted in early am. I have better workouts when I drink 3 beers the night before.  Not advocating anything here, but everything else relatively consistent, that extra 220 calories just before bed effects my morning in a good way.
Title: Re: My 531 Journey
Post by: peacesells on January 29, 2015, 09:44:46 PM
I've had many good sessions after weekend drinkathons. 
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2015, 07:16:34 AM
I got my hand wrecked in a key lock and that was pretty much the last straw for me. I just do muay thai workouts with bags and pads. No more sparring.

If it was up to me, I'd just stick to learning the moves and not sparring. I hate sparring. LOL

It's great cardio though but I am WAY out of condition. Just started BJJ last week. Last night had major asthma attack, even though I take my daily asthma meds. Gotta start bringing an inhaler to class.

I have an inhaler with me where ever I go. Asthma sucks!

I had it in my gym back, in my car, but not in my BJJ bag. I never need it in the gym so I moved it to the other bag.

That's the first time I've ever experienced anything like that since starting Advair. I've even gone running and had no issues.

Between my boys and I we have about 10 albuterol inhalers stashed all over the place. Cars, coats, gym bags, etc. Plus epipens, benedryl hydorcordison cream, bandaids, pain relievers, nasal spray, etc.
Walking pharmaceutical cornucopia right here.

Haha nice. My car came with a first aid kit. Maybe I should just stash an inhaler in there too.
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2015, 07:18:59 AM
Try upping your carbs the night before.  I've found my previous days food intake usually does more for my workout energy than what I eat just before lifting.

Strange observation of my own personal habits. Usually have a single nightly beer. Train semi-fasted in early am. I have better workouts when I drink 3 beers the night before.  Not advocating anything here, but everything else relatively consistent, that extra 220 calories just before bed effects my morning in a good way.

Well I don't drink beer, or any alcohol pretty much. Although, I do enjoy a good 15 year old Scotch neat.  ;)  I tried a few extra carbs last night with a bit of PB right before bed. We'll see how that affects today's gym session.


I've had many good sessions after weekend drinkathons. 

Maybe I'll try eating a pizza before bed Sunday night and see how that affects back day Monday. If I can even get out of bed after that.  :o
Title: Re: My 531 Journey
Post by: sakustoms on January 30, 2015, 12:33:03 PM
1/30/2015

Friday:

Shoulders and Calves

Smith machine OHP

50-15
70-12
95-10
120-8

Side lateral DB raises

10-15
15-12
20-10
25-8

SS with

Front DB raises

10-15
15-12
20-10
25-8

Bent over DB  raises

10-15
15-12
20-10
25-8

Smith shrugs

90-15
140-12
180-10
200-8/140-8/90-10

SS with

Seated calf raises

90-15
100-12
110-10
120-8
Title: Re: My 531 Journey
Post by: Bando on January 30, 2015, 07:52:23 PM
Is the Smith your only option?
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2015, 08:43:10 AM
Is the Smith your only option?

Or dumbbells
Title: Re: My 531 Journey
Post by: sakustoms on February 03, 2015, 12:51:30 PM
2/3/2015

Back and bi's

Pulldowns
90-15
110-12
120-10
125-8

One arm DB rows

45-15
45-12
50-10
55-8

DB Hammer curls

20-15
20-12
25-10
30-8

Seated incline DB curls

15-15
20-12
25-10
30-8

Straight bar Lat Pressdowns

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: piperdown on February 03, 2015, 02:35:00 PM
Everytime I see Straight bar Lat Pressdowns, I want to incorporate them but then I forget to put them on my sheet and forget all about them again  :(

Gotta remember.

Anyway, looks like a good workout today!
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2015, 06:46:50 AM
Everytime I see Straight bar Lat Pressdowns, I want to incorporate them but then I forget to put them on my sheet and forget all about them again  :(

Gotta remember.

Anyway, looks like a good workout today!

Thanks Eric. I like the lat pressdowns for that extra bit of work. I definitely need it.  :-[
Title: Re: My 531 Journey
Post by: piperdown on February 04, 2015, 07:42:37 AM
Everytime I see Straight bar Lat Pressdowns, I want to incorporate them but then I forget to put them on my sheet and forget all about them again  :(

Gotta remember.

Anyway, looks like a good workout today!

Thanks Eric. I like the lat pressdowns for that extra bit of work. I definitely need it.  :-[

Most of us do….most of us do  :(
Title: Re: My 531 Journey
Post by: sakustoms on February 04, 2015, 12:27:23 PM
2/4/2015

Chest and Tris

Incline DB press

40-15
45-12
55-10
65-8

Decline DB press

50-15
60-12
70-10
80-8

Pec deck fly

50-15
60-12
70-10
80-8

2 hand DB tricep press

35-15
45-12
55-10
60-8

Triceps Pressdowns straight bar

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: peacesells on February 05, 2015, 01:57:48 AM
Do you normally not do flat bench?  Is so, why?
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2015, 06:57:03 AM
Do you normally not do flat bench?  Is so, why?

I did only flat BB bench last year for 5/3/1. Now I'm following a workout that BH wrote up for my son, and it includes incline and decline DB bench.
Title: Re: My 531 Journey
Post by: Plateauplower on February 05, 2015, 07:38:53 AM
Nice work, love me some DB work for the ROM and nice and easy on the shoulders. Looks like your hitting the chest and tris from multiple angles on that one, nice.
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2015, 09:41:42 AM
Nice work, love me some DB work for the ROM and nice and easy on the shoulders. Looks like your hitting the chest and tris from multiple angles on that one, nice.

Thanks. This is all new for me as I spent last year doing 5/3/1. I definitely got a great chest pump yesterday.
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2015, 12:36:04 PM
2/5/2015

Quads and Hams

Squat

bar-10
95-15
115-12
135-10
165-8

Leg press

0 - Too many peeps using leg press.

Leg curls

60-15
80-12
100-10
120-8

Lunges

20-8 - And that was all. Not sure how but I pulled something in my right glute and lunges just ain't happening.  :(


RDL - First time adding them to this workout.

135-15
165-12
185-10
205-8

I am literally tore up from the floor up. I am sore everywhere between lifting and BJJ. When will it be my turn not to hurt?  :o
Title: Re: My 531 Journey
Post by: piperdown on February 05, 2015, 02:01:21 PM
Ouch on the muscle pull!
Sounds like you need a couple days off for recovery.
Title: Re: My 531 Journey
Post by: sakustoms on February 05, 2015, 02:21:12 PM
Ouch on the muscle pull!
Sounds like you need a couple days off for recovery.

Tomorrow is shoulder day and tomorrow night is BJJ again. I'll recover over the weekend. Maybe!!!  :o
Title: Re: My 531 Journey
Post by: BLK00TJ on February 05, 2015, 07:58:09 PM
Leg press

0 - Too many peeps using leg press.

YU no go back to squat rack? :S
Title: Re: My 531 Journey
Post by: peacesells on February 05, 2015, 09:47:55 PM
My question is why are you doing  BJJ?
Title: Re: My 531 Journey
Post by: Cali on February 05, 2015, 10:10:38 PM
My question is why are you doing  BJJ?

Because it works xD
Title: Re: My 531 Journey
Post by: sakustoms on February 06, 2015, 06:56:47 AM
Leg press

0 - Too many peeps using leg press.

YU no go back to squat rack? :S

Haha you're a funny guy. I was lucky to get the rack when I did. I just happened to walk up as someone was finishing. Remember, my gym has only 1 squat rack.  :-[


My question is why are you doing  BJJ?

Because it works xD

Yup what Cali said. It is an ass buster but a great workout and I'm hoping my body will adjust to being worked in new ways and adapt.

Best part of all is that my grandson goes there and I train with my son.  :thumbsup:
Title: Re: My 531 Journey
Post by: sakustoms on February 06, 2015, 12:44:02 PM
2/6/2015

Shoulders and Calves

OHP DB

25-15
35-12
45-10
60-6 - Was supposed to be 8 but couldn't get it done.  :(


Side lateral DB raises

10-15
15-12
20-10
25-8

SS with

Front DB raises

10-15
15-12
20-10
25-8


Pec deck rear delts

70-15
80-12
80- 10/50-8


Smith shrugs

90-15
140-12
180-10
200-8/140-10/90-12


Standing calf raise

70-15
120-12
140-10
160-8
Title: Re: My 531 Journey
Post by: piperdown on February 06, 2015, 01:56:43 PM
shoot, I forgot shrugs today.

How's the volume feeling to you now compared to a couple weeks ago? Better?
Title: Re: My 531 Journey
Post by: sakustoms on February 06, 2015, 02:55:39 PM
shoot, I forgot shrugs today.

How's the volume feeling to you now compared to a couple weeks ago? Better?

A little. I think I'm starting to adapt.
Title: Re: My 531 Journey
Post by: sakustoms on February 10, 2015, 12:59:56 PM
2/10/2015

Back and bi's

Pulldowns

90-15
110-12
120-10
125-8

One arm DB rows

45-15
50-12
55-10
60-8

Seated incline DB curls - All sets done with no rest between

15-15
20-12
25-10
30-8

DB Hammer curls

15-15
20-12
25-10
30-8

Straight bar Lat Pressdowns

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: sakustoms on February 11, 2015, 12:35:06 PM
2/11/2015

Chest and Tris

Incline DB press

40-15
50-12
60-10
70-8

Decline DB press

50-15
60-12
70-10
80-8

Incline Flies

25-15
30-12
35-10
40-8

2 hand DB tricep press

35-15
45-12
55-10
65-8

Triceps Pressdowns straight bar

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: peacesells on February 11, 2015, 02:27:06 PM
Looks like our numbers have been similar lately. 

What are the advantages of incline flys or flat bench flys?  Are they easier on the shoulders?  I ask cause I'm very cautious with flys due to shoulder issues.
Title: Re: My 531 Journey
Post by: Get-n-fit on February 11, 2015, 02:31:49 PM
Hey Eric what program are you running?  Still 5-3-1? 
Title: Re: My 531 Journey
Post by: sakustoms on February 11, 2015, 02:36:41 PM
Looks like our numbers have been similar lately. 

What are the advantages of incline flys or flat bench flys?  Are they easier on the shoulders?  I ask cause I'm very cautious with flys due to shoulder issues.

Honestly I'm not sure. Both bother my shoulders, that's why I don't go very heavy. I prefer doing flys on the pec deck machine and usually feel it more.  :dunno:


Hey Eric what program are you running?  Still 5-3-1? 


No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

Title: Re: My 531 Journey
Post by: Get-n-fit on February 11, 2015, 03:02:41 PM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.
Title: Re: My 531 Journey
Post by: sakustoms on February 12, 2015, 07:44:30 AM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.

I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.
Title: Re: My 531 Journey
Post by: Merkley on February 12, 2015, 10:24:46 AM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.

I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.

 But dem BOR's tho  :rockon:

Title: Re: My 531 Journey
Post by: sakustoms on February 12, 2015, 10:34:16 AM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.

I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.

 But dem BOR's tho  :rockon:

Yea but I am really partial to standing erect, since my ancestors did it and all.  :o
Title: Re: My 531 Journey
Post by: sakustoms on February 12, 2015, 12:37:48 PM
2/12/2015

Quads and Hams

Squat

95-15
115-12
135-10
165-8

Leg press

180-15
270-12
360-10
450-8

Leg curls

60-15
80-12
100-10
120-8


RDL

135-15
185-10
Title: Re: My 531 Journey
Post by: Merkley on February 12, 2015, 12:45:33 PM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.

I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.

 But dem BOR's tho  :rockon:

Yea but I am really partial to standing erect, since my ancestors did it and all.  :o

 Your partial to standing erect, huh? wouldn't BOR's at least help hide that issue?  :o
Title: Re: My 531 Journey
Post by: sakustoms on February 12, 2015, 01:03:42 PM
No, I stopped that at the end of 2014. I'm following a program that bodyhard wrote out for my son, but I tweaked it a little to swap out a couple exercises.

I'm supposed to be DL'ing but I haven't been because my lower back is still bothering me. I did do RDL's on leg day last week and they weren't too bad.

OK, I know a couple peeps are running his program, I couldn't remember if you were also.   

I'm in the same boat on DL's, I've been skipping them a lot bc they really tweek one part of my back bad.  I've substituted some trap bar DL's instead, but really try to hit BOR's heavy.

I'm doing one arm DB rows. I like the support I get doing these. BOR's using BB would still be a lot of pressure on my back.

 But dem BOR's tho  :rockon:

Yea but I am really partial to standing erect, since my ancestors did it and all.  :o

 Your partial to standing erect, huh? wouldn't BOR's at least help hide that issue?  :o

Who says I wanna hide it?  :o  :P
Title: Re: My 531 Journey
Post by: Merkley on February 12, 2015, 01:38:18 PM
touche
Title: Re: My 531 Journey
Post by: sakustoms on February 13, 2015, 01:00:42 PM
2/13/2015

Friday the 13th.  :o

Shoulders and Calves


Smith OHP

50-15
70-12
95-10
120-8

Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises

5-15
10-12
15-10
20-8

Pec deck rear delts

70-15
80-12
90-10
100-10

Smith shrugs

90-15
140-12
180-10
200-8/140-10/90-12


Standing calf raise

90-15
140-12
160-10
180-8

I upped the weight a little on calf raises and rear delts this week. I lowered the weight a little on front and side laterals. These really hurt my shoulders and they were hurting before I started.  :S
Title: Re: My 531 Journey
Post by: Merkley on February 14, 2015, 06:09:30 PM
I have the same issues with front and side raises....personally I gave up on 'em. Not saying that you should, but life as been a little easier on my since. Same with behind the neck OHP, and upright rows!
Title: Re: My 531 Journey
Post by: BLK00TJ on February 14, 2015, 07:47:40 PM
Serious volume there, Eric.  I bet that pump was good afterwards.  :)
Title: Re: My 531 Journey
Post by: sakustoms on February 14, 2015, 09:06:25 PM
I have the same issues with front and side raises....personally I gave up on 'em. Not saying that you should, but life as been a little easier on my since. Same with behind the neck OHP, and upright rows!

I never do behind neck ohp or upright rows. Upright rows are the devil when it comes to my shoulders. I did give up on front raises for a while but I'll keep doing them light weight for now and see how it goes.

Serious volume there, Eric.  I bet that pump was good afterwards.  :)

Thanks Ron. Yeah I got a great pump and the rear of my traps were sore this morning. That's what I like to see. :)
Title: Re: My 531 Journey
Post by: sakustoms on February 18, 2015, 12:31:10 PM
2/18/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
75-8

Decline DB press

50-15
60-12
70-10
80-8

Pec deck fly

55-15
65-12
75-10
85-8


2 hand DB tricep press

40-15
50-12
60-10
70-8

Triceps Pressdowns straight bar - heavier stack

40-15
50-12
65-10
70-8


I upped most of the weights this week. I think I am going to stick with Pec Deck flys since they don't hurt my shouldes like DB flys seem to.

Title: Re: My 531 Journey
Post by: peacesells on February 18, 2015, 01:06:27 PM
Good to see you back, slacker.  ;)
Title: Re: My 531 Journey
Post by: sakustoms on February 18, 2015, 01:08:47 PM
Good to see you back, slacker.  ;)

Yup, haven't been to the gym since Friday. Then again, I haven't been to work since Friday either. Hmmm I'm noticing a trend. lol

Title: Re: My 531 Journey
Post by: sakustoms on February 19, 2015, 12:35:32 PM
2/19/2015

Shoulders and Calves

Smith OHP

50-15
80-12
100-10
125-8


Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises

5-15
10-12
15-10
20-8


Seated face pulls - 2 handle

50-15
50-12
60-10
60-8


Pec deck rear delts

60-15
70-12
80-10


Smith shrugs

90-15
180-12
200-10
220-8/180-8/90-15


Standing calf raise

90-15
140-12
180-10
200-8
Title: Re: My 531 Journey
Post by: Merkley on February 19, 2015, 01:45:00 PM
 :thumbsup:
Title: Re: My 531 Journey
Post by: peacesells on February 19, 2015, 07:08:16 PM
That's a lot of work.  Good job.
Title: Re: My 531 Journey
Post by: sakustoms on February 19, 2015, 09:43:37 PM
:thumbsup:

Muchos Gracias Amigo. ;)

That's a lot of work.  Good job.

Thanks. I had a little extra time today and figured the extra wouldn't hurt.
Title: Re: My 531 Journey
Post by: sakustoms on February 20, 2015, 12:54:09 PM
2/20/2015

Back and bi's

Pulldowns

90-15
110-12
125-10
130-8

One arm DB rows

45-15
50-12
55-10
60-8

Seated incline DB curls

15-15
20-12
30-10
35-8

DB Hammer curls

15-15
20-12
25-10
30-8

Straight bar Lat Pressdowns

80-15
95-12
110-10
125-8

And out..... That's it till Monday. TGIF!!!!

Title: Re: My 531 Journey
Post by: peacesells on February 20, 2015, 02:05:58 PM
Eric,

Bh didn't include pull ups in your program?
Title: Re: My 531 Journey
Post by: sakustoms on February 20, 2015, 02:11:54 PM
Eric,

Bh didn't include pull ups in your program?

Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.

I have a pullup bar at home that I used to do them on all the time. Guess I should start again.
Title: Re: My 531 Journey
Post by: peacesells on February 20, 2015, 06:32:48 PM
Eric,

Bh didn't include pull ups in your program?

Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.

I have a pullup bar at home that I used to do them on all the time. Guess I should start again.

You got better numbers than me and are 30 pounds lighter.  I'm thinking you are short changing yourself. 
Title: Re: My 531 Journey
Post by: Bodybuild on February 20, 2015, 06:38:31 PM
Nice lifting.

I agree, you should add pull ups.
Title: Re: My 531 Journey
Post by: BLK00TJ on February 20, 2015, 06:54:43 PM
Eric,

Bh didn't include pull ups in your program?

Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.

I have a pullup bar at home that I used to do them on all the time. Guess I should start again.

You and me both.  If I stop doing them almost daily, all those gainz go away.  I have to stick with them whether it's sets of 2 or 12.  That reminds me, I haven't done them in almost a week again.  :o
Title: Re: My 531 Journey
Post by: sakustoms on February 20, 2015, 10:07:48 PM
Eric,

Bh didn't include pull ups in your program?

Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.

I have a pullup bar at home that I used to do them on all the time. Guess I should start again.

You got better numbers than me and are 30 pounds lighter.  I'm thinking you are short changing yourself.

I may be. I definitely need to break my pullup bar out and start doing them. I used to do a set every time I went by the pullup bar. I'd end up doing 35 or more pullups a night if I remembered.

Nice lifting.

I agree, you should add pull ups.

Thanks. I'm definitely gonna start doing them at home again.

Eric,

Bh didn't include pull ups in your program?

Yes but I suck at them and there's no way I could do the 15, 12, 10, 8. He said to sub pulldowns if you can't do the pullups.

I have a pullup bar at home that I used to do them on all the time. Guess I should start again.

You and me both.  If I stop doing them almost daily, all those gainz go away.  I have to stick with them whether it's sets of 2 or 12.  That reminds me, I haven't done them in almost a week again.  :o

Tsk Tsk. Come on slacker. Get with the program. Haha

So, you're saying if I do pullups daily I'll get hyoooge gainz? Sweet. :D
Title: Re: My 531 Journey
Post by: BLK00TJ on February 20, 2015, 10:11:45 PM

So, you're saying if I do pullups daily I'll get hyoooge gainz? Sweet. :D
Nope.  But you'll be better at pullups.  there's a t-nation article that does promise 1" gain in arms from daily pullups though.
Title: Re: My 531 Journey
Post by: sakustoms on February 20, 2015, 10:21:36 PM

So, you're saying if I do pullups daily I'll get hyoooge gainz? Sweet. :D

Nope.  But you'll be better at pullups.  there's a t-nation article that does promise 1" gain in arms from daily pullups though.


(http://assets.diylol.com/hfs/5c6/e71/bca/resized/simon-meme-generator-dude-wtf-breh-55d1e2.jpg?1396239576.jpg)

I want me some huge gainz. :D

1" arm gain from pullups? Sign me up... ;)
Title: Re: My 531 Journey
Post by: sakustoms on February 23, 2015, 12:41:58 PM
2/23/2015

Quads and Hams

Squat

95-15
115-12
135-10
185-8 - Up 20 lbs from last week

Leg press

180-15
270-12
360-10
480-8 - Up 30 lbs from last week

Leg curls

60-15
85-12
105-10
125-8


RDL

NONE
Title: Re: My 531 Journey
Post by: piperdown on February 23, 2015, 02:06:15 PM
Excellent! Quite the jump on legs...way to go! :)
Title: Re: My 531 Journey
Post by: sakustoms on February 23, 2015, 02:53:47 PM
Excellent! Quite the jump on legs...way to go! :)

Thanks Eric. I'm sure I'll feel it tomorrow.  :S
Title: Re: My 531 Journey
Post by: tobymax on February 23, 2015, 03:20:23 PM
Good leg day! 

Darn it.  I was just thinking to myself:  Today is supposed to be leg day but I'd rather do chest.  Okay, your leg workout has me a little bit enthused about doing legs now.  Maybe.   ;)
Title: Re: My 531 Journey
Post by: BLK00TJ on February 23, 2015, 03:53:04 PM
But isn't today National Chest day?  I mean, it does end in a 'y'. :P

Good work on the legs Eric!
Title: Re: My 531 Journey
Post by: sakustoms on February 23, 2015, 08:22:22 PM
Good leg day! 

Darn it.  I was just thinking to myself:  Today is supposed to be leg day but I'd rather do chest.  Okay, your leg workout has me a little bit enthused about doing legs now.  Maybe.   ;)

Haha I'm glad someone was enthused because I'm never enthused to do legs. :(  Leg day was on Thursdays but last week was so screwed up and I ended up doing back on Friday (usually Monday). So I just moved legs back to Monday where they were for 531.

I like it better this way.

But isn't today National Chest day?  I mean, it does end in a 'y'. :P

Good work on the legs Eric!

Yea, you'd think it was.  ::)  ;D  Thanks Ron.
Title: Re: My 531 Journey
Post by: Bodybuild on February 23, 2015, 08:25:25 PM
Nice work on those weight jumps! Keep it up
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2015, 07:03:42 AM
Nice work on those weight jumps! Keep it up

Thank you.
Title: Re: My 531 Journey
Post by: sakustoms on February 24, 2015, 12:34:27 PM
2/24/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
75-8

Decline DB press

50-15
60-12
70-10
80-8

Pec deck fly

60-15
70-12
80-10
95-8

2 hand DB tricep press - 1st 3 sets done without rest

40-15
50-12
60-10
70-8

Rev Triceps Pressdowns straight bar - Switched to Reverse this week just for something different

30-15
40-12
45-10
50-8
Title: Re: My 531 Journey
Post by: sakustoms on February 25, 2015, 12:32:51 PM
2/25/2015

Planned day off. I was going to go in and do some running, forgot running shoes. :(

Instead I did...

Rack pulls - bar set just below the knees. Complete reset after each rep.

90-5
180-5
230-5
250-5
270-5

Stopped rack pulls here because I didn't have my belt and back was starting to tighten up.

Dumbbell RDL's - went light due to aforementioned back tightening up.

55-8
60-8
65-8

Db curls

25-10
20-10
20-10

21s with EZ curl bar.

50-1 set

Rope crunches

80-20
95-20
110-20

Decline bench leg lifts  :o Do not like.

2-10

Hit the fake bake for 5 minutes, change and out. Overall not a bad day for a planned day off.
Title: Re: My 531 Journey
Post by: sakustoms on February 26, 2015, 12:21:12 PM
2/26/2015

Shoulders and Calves

Smith OHP

50-15
80-12
100-10
125-8


Side lateral raises

NONE

SS with

Front raises

NONE


Rope face pulls

80-15
95-12
110-10
125-8


Pec deck rear delts

60-15
70-12
85-10
100-10


Smith shrugs

90-15
180-12
200-10
220-8/180-8/90-15


Standing calf raise

90-15
140-12
180-10
200-8

Not sure why but I ran out of time today and didn't get side or front raises in. I was saving them for last. :dunno:
Title: Re: My 531 Journey
Post by: Bodybuild on February 26, 2015, 04:33:03 PM
Any particular reason why you use the Smith machine for OHP?

Nice lifting
Title: Re: My 531 Journey
Post by: sakustoms on February 26, 2015, 08:37:26 PM
Any particular reason why you use the Smith machine for OHP?

Nice lifting

Thank you and yes, I like to do OHP seated and with a bar ( although I use DB if the smith isn't available ). It's either the smith or the 1 squat rack which is always being used and isn't really conducive to doing OHP seated comfortably.

I also only count the weight I put on the machine, not whatever the bar may weigh, if anything.
Title: Re: My 531 Journey
Post by: sakustoms on February 27, 2015, 12:33:21 PM
2/27/2015

Back and bi's


Pulldowns
90-15
110-12
125-10
135-8


One arm DB rows - Upped 5 lbs per set.

50-15
55-12
60-10
65-8

Seated incline DB curls

15-15
20-12
30-10
35-8

DB Hammer curls

15-15
20-12
30-10
35-8

Straight bar Lat Pressdowns - Upped the weights by 5 lbs and added an extra set at the end.

85-15
100-12
115-10
135-8
145-6

TGIF!!!
Title: Re: My 531 Journey
Post by: Bodybuild on February 27, 2015, 08:16:29 PM
Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.

How are lat press downs? They seem interesting.
Title: Re: My 531 Journey
Post by: sakustoms on March 01, 2015, 03:28:42 PM
Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.

How are lat press downs? They seem interesting.

I really like the lat pressdowns. I finish every back workout with them. Just a little extra work on the lats.
Title: Re: My 531 Journey
Post by: Bodybuild on March 01, 2015, 04:19:38 PM
Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.

How are lat press downs? They seem interesting.

I really like the lat pressdowns. I finish every back workout with them. Just a little extra work on the lats.
I will look into them and maybe even throw 'em into my back day.
Title: Re: My 531 Journey
Post by: sakustoms on March 10, 2015, 12:17:55 PM
Damn, it's been so long since I updated that I almost moved to page 2. lol

Well after 10 days off from the gym I finally made it back.

Figured I'd just ease back into things and make an easy, lightweight day of it. Yea, that's so not me.  ;D

Leg press

200-10
290-10
380-10
500-10
495-10
560-5

Leg extension

90-10
130-10
150-10/50-20

Seated leg press

110-10
135-10
150-10/55-15

The 560 on leg press is the most I've tried in a long time. Was gonna go to 600 but I really need to move on to the next exercise.

 I know it's not really a lot of weight but it felt good to get up that high, especially after being out over a week.  ;)

Title: Re: My 531 Journey
Post by: sakustoms on March 10, 2015, 12:18:16 PM
Gotcha. I was curious about the smith machine because I thought that maybe it was because of an injury.

How are lat press downs? They seem interesting.

I really like the lat pressdowns. I finish every back workout with them. Just a little extra work on the lats.
I will look into them and maybe even throw 'em into my back day.

If you do, let me know what you think.
Title: Re: My 531 Journey
Post by: piperdown on March 10, 2015, 01:57:27 PM
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.
Title: Re: My 531 Journey
Post by: sakustoms on March 10, 2015, 02:07:50 PM
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.

We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.
Title: Re: My 531 Journey
Post by: tobymax on March 10, 2015, 02:34:20 PM
Nice volume and weight on those leg presses! 
Title: Re: My 531 Journey
Post by: piperdown on March 10, 2015, 02:34:53 PM
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.

We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.

My work gym.....company is a scientific contract organization...lots of Ph.D chemists and biologists. Asking the staff activities committee to get extra plates wouldn't be easy. I and two other guys had to argue for two years to get an extra BB.
Oh, but if we needed extra mats or a new aerobic machine, cha ching!
Title: Re: My 531 Journey
Post by: Get-n-fit on March 10, 2015, 02:37:37 PM
Great volume there boss!! 
Title: Re: My 531 Journey
Post by: sakustoms on March 10, 2015, 02:44:08 PM
Nice volume and weight on those leg presses!

Thanks Toby. I'm sure tomorrow will be fun.  :S

^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.

We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.

My work gym.....company is a scientific contract organization...lots of Ph.D chemists and biologists. Asking the staff activities committee to get extra plates wouldn't be easy. I and two other guys had to argue for two years to get an extra BB.
Oh, but if we needed extra mats or a new aerobic machine, cha ching!

Yea that sucks. Tell them it's an eliptical and order more plates. lol

Great volume there boss!! 

Thanks Brad.
Title: Re: My 531 Journey
Post by: tobymax on March 10, 2015, 02:53:39 PM
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.

We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.

The leg press at my gym holds up to 11 45's on each side for 990 lb.  Some day!  Luckily the gym has plenty of 45's.  I have seen people add more weight on the sled, but they had no business doing it.  They were doing about 1 inch ROM. 
Title: Re: My 531 Journey
Post by: sakustoms on March 11, 2015, 07:21:13 AM
^^^more weight than I do on the leg press! I think I'd have to scrounge all the available plates and would still come up short.

We have 6 100 lb plates that stay with the leg press at all times. I've seen a guy doing over 1100 lbs but he had to stack weight on top of the sled.

The leg press at my gym holds up to 11 45's on each side for 990 lb.  Some day!  Luckily the gym has plenty of 45's.  I have seen people add more weight on the sled, but they had no business doing it.  They were doing about 1 inch ROM.

What a waste.
Title: Re: My 531 Journey
Post by: sakustoms on March 11, 2015, 12:41:13 PM
3/11/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
80-8

Decline DB press

50-15
60-12
70-10
80-6  Was supposed to be 8 but didn't have it in my for some reason.  :S

Pec deck fly

60-15
75-12
85-10
100-8


2 hand DB tricep press

40-15
50-12
60-10
70-7

Dumbbell pullover

50-8
60-8
70-7


Rev Triceps Pressdowns straight bar

65-15
80-12
95-10
110-8
Title: Re: My 531 Journey
Post by: Merkley on March 11, 2015, 01:11:47 PM
 :thumbsup: good workout bud!
Title: Re: My 531 Journey
Post by: sakustoms on March 11, 2015, 01:15:34 PM
:thumbsup: good workout bud!

Thank you kind sir.
Title: Re: My 531 Journey
Post by: piperdown on March 11, 2015, 02:12:17 PM
Solid lifting Eric!
Title: Re: My 531 Journey
Post by: sakustoms on March 11, 2015, 02:58:26 PM
Solid lifting Eric!

Thanks Eric. It feels great to be back at it.
Title: Re: My 531 Journey
Post by: Get-n-fit on March 11, 2015, 05:06:33 PM
2 days in a row, next thing you know you'll be lifting on a regular basis!   ;D :rofl:

j/k, great job again!
Title: Re: My 531 Journey
Post by: BLK00TJ on March 11, 2015, 06:31:18 PM
Used up all your deloads for the year bro.  Welcome back to the game.
Title: Re: My 531 Journey
Post by: sakustoms on March 12, 2015, 07:08:48 AM
2 days in a row, next thing you know you'll be lifting on a regular basis!   ;D :rofl:

j/k, great job again!

Yea, who'd a thunk it. I'm gonna try to make it 3 days today.  :o  ;D

Thanks

Used up all your deloads for the year bro.  Welcome back to the game.

And then some. I really hate being sick.  >:(
Title: Re: My 531 Journey
Post by: sakustoms on March 12, 2015, 12:28:51 PM
3/12/2015

Back and bi's


Pulldowns

90-15
110-12
125-10
140-8


One arm DB rows

50-15
55-12
60-10
65-8

Seated incline DB curls

15-15
20-12
30-10
40-8

DB Hammer curls

15-15
20-12
25-10
30-8

Straight bar Lat Pressdowns

85-15
100-12
120-10
135-8
145-6

EZ bar preacher curl

75-10
95-4
95-4
Title: Re: My 531 Journey
Post by: sakustoms on March 13, 2015, 12:50:33 PM
3/13/15

Shoulders


DB OHP

25-15
35-12
45-10
60-8


Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises


5-15
10-12
15-10
20-8

Smith shrugs

90-15
180-12
200-10/90-20

Dropped 1 set of shrugs today because my left shoulder was killing me. Felt like it wanted to lock up after each set.  :S


Pec deck rear delts

60-15
70-12
85-10
100-10

Rope face pulls

80-15
95-12
110-10
125-8


Couple sets of rope crunches done along with face pulls. And out.......
Title: Re: My 531 Journey
Post by: Stile on March 13, 2015, 02:00:21 PM
Nice volume. That's gotta make for quite a pump.
Title: Re: My 531 Journey
Post by: piperdown on March 13, 2015, 02:08:27 PM
Nice volume. That's gotta make for quite a pump.

Ditto, plus if that doesn't make the shoulders grow I don't know what will!
Title: Re: My 531 Journey
Post by: sakustoms on March 13, 2015, 08:36:32 PM
Nice volume. That's gotta make for quite a pump.

Thanks. Yea, my shoulders are always super pumped after a workout.

Nice volume. That's gotta make for quite a pump.

Ditto, plus if that doesn't make the shoulders grow I don't know what will!

I sure hope so cause this stuff is killer on my shoulders.
Title: Re: My 531 Journey
Post by: sakustoms on March 16, 2015, 02:03:54 PM
3/16/2015

Squats

95-8
135-6
185-5
225-3

Leg press

200-10
290-10
380-10
600-5

Leg extensions

Drop sets - no rest


110-10
90-10
70-10
50-20

Decided to switch to lower rep squats. The high rep stuff was killing me.

I was short on time so this whole workout was 35 minutes start to finish. Doms is sure to ensue.
Title: Re: My 531 Journey
Post by: tobymax on March 16, 2015, 02:47:24 PM
Awesome workout for only 35 minutes.  600x5 leg press - nice! 
Title: Re: My 531 Journey
Post by: sakustoms on March 16, 2015, 02:56:04 PM
Awesome workout for only 35 minutes.  600x5 leg press - nice!

Thanks Toby. Last week I went up slower and I wanted to hit 600 but just stopped. This week I figured I'd just jump right up.

I only planned to do 600x1 but when I started I just figured, what the hell.... Tomorrow is gonna be fun.  :o
Title: Re: My 531 Journey
Post by: piperdown on March 16, 2015, 03:29:40 PM
Come back to 531, come back, 531, you're getting sleepy,.....531......
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 07:11:03 AM
Come back to 531, come back, 531, you're getting sleepy,.....531......

Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo.  >:(
Title: Re: My 531 Journey
Post by: piperdown on March 17, 2015, 08:08:34 AM
Come back to 531, come back, 531, you're getting sleepy,.....531......

Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo.  >:(

Neither has my gut! Wonder if our guts put us on ignore  :S
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 08:55:38 AM
Come back to 531, come back, 531, you're getting sleepy,.....531......

Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo.  >:(

Neither has my gut! Wonder if our guts put us on ignore  :S

It's very possible.  >:(
Title: Re: My 531 Journey
Post by: Merkley on March 17, 2015, 09:50:35 AM
Come back to 531, come back, 531, you're getting sleepy,.....531......

Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo.  >:(

Neither has my gut! Wonder if our guts put us on ignore  :S

It's very possible.  >:(

 Mine has completely gone full potato! I feel your pain!
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 09:55:16 AM
Come back to 531, come back, 531, you're getting sleepy,.....531......

Haha Nice try. My body could not take 531 right now along with doing BJJ. I'm trying to cut also but my gut doesn't seem to have gotten the memo.  >:(

Neither has my gut! Wonder if our guts put us on ignore  :S

It's very possible.  >:(

 Mine has completely gone full potato! I feel your pain!

Fat gut crew checkin.... Oh God of abs. When will it be mine turn?????
Title: Re: My 531 Journey
Post by: tobymax on March 17, 2015, 11:47:14 AM
Fat gut crew checkin.... Oh God of abs. When will it be mine turn?????

Add another crew member here.  Damn, I've really been enjoying my food lately.  There will come a breaking point -- very soon! -- when I finally give in and really do a cut.
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 12:44:38 PM
3/17/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
85-8

Decline DB press

50-15
60-12
70-10
80-8

Pec deck fly

60-15
75-12
85-10
105-8


2 hand DB tricep press

NONE

Dumbbell pullover

50-10
60-10
70-9


Rev Triceps Pressdowns straight bar - Lower reading stack

30-15
40-12
45-10
70-8

For some reason I felt worn out today. Had to take extra time during sets and fell behind.  :S
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 12:45:59 PM
Fat gut crew checkin.... Oh God of abs. When will it be mine turn?????

Add another crew member here.  Damn, I've really been enjoying my food lately.  There will come a breaking point -- very soon! -- when I finally give in and really do a cut.

I'm sort of there. I try to watch what I eat but sometimes I just don't care. :dunno:
Title: Re: My 531 Journey
Post by: piperdown on March 17, 2015, 02:00:05 PM
For some reason I felt worn out today. Had to take extra time during sets and fell behind.  :S

I'd would be nice if they were all great lifting days but.....you got in and got it done!
Title: Re: My 531 Journey
Post by: BigDaddy on March 17, 2015, 02:21:47 PM
For some reason I felt worn out today. Had to take extra time during sets and fell behind.  :S

I'd would be nice if they were all great lifting days but.....you got in and got it done!

The days when you don't feel it, but still go in and get it done, are the ones that make the difference in my book.

Way to stick with it.
Title: Re: My 531 Journey
Post by: sakustoms on March 17, 2015, 02:31:12 PM
For some reason I felt worn out today. Had to take extra time during sets and fell behind.  :S

I'd would be nice if they were all great lifting days but.....you got in and got it done!

For some reason I felt worn out today. Had to take extra time during sets and fell behind.  :S

I'd would be nice if they were all great lifting days but.....you got in and got it done!

The days when you don't feel it, but still go in and get it done, are the ones that make the difference in my book.

Way to stick with it.

Thanks guys. I muddled through. Had to sit on the bench and put my head down a couple times. I think working 2 jobs ( I'm helping my bro-inlaw part time at his body shop ), lifting and doing BJJ is wearing me thin.

BD - I need to find a way to match your work ethics. Just reading your journal wears me out sometimes.  ;D
Title: Re: My 531 Journey
Post by: sakustoms on March 23, 2015, 12:11:45 PM
Been sick again lately, dizzy spells and overall feeling like death on a biscuit.

Went in on leg day today and did a quick workout. No squats. Didn't feel like putting a bar on my back and hoping I didn't get dizzy.  :o

Leg press

200-40
200-30
200-30

Leg extension

90-10
100-10
110-10

Hip Abduction

50-10
60-10
65- 10

Hip Adduction

50-10
70- 10

That's it. Outta there and to the hardware store. Stupid bulbs all blew in my fridge, last one just went yesterday.  >:(
Title: Re: My 531 Journey
Post by: sakustoms on March 24, 2015, 01:59:02 PM
3/24/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
85-8

Decline DB press

50-15
60-12
70-10
80-7

Pec deck fly

60-15
75-12
85-10
100-8


2 hand DB tricep press

40-15
50-12
60-10
70-8


Rev Triceps Pressdowns straight bar

65-15
80-12
95-10
110-8

Not sure what's going on but whatever has been screwing up my health is still going on. This whole workout had me feeling like I was going to pass out. Had to rest longer than usual. WTF????

Title: Re: My 531 Journey
Post by: Get-n-fit on March 26, 2015, 04:32:44 PM

Not sure what's going on but whatever has been screwing up my health is still going on. This whole workout had me feeling like I was going to pass out. Had to rest longer than usual. WTF????
Bummer man, sorry to hear that.  Hope you get better soon.
Title: Re: My 531 Journey
Post by: BLK00TJ on March 26, 2015, 04:58:39 PM
Hope you feel better soon.  It sucks not feeling 100%.
Title: Re: My 531 Journey
Post by: sakustoms on March 26, 2015, 08:53:53 PM

Not sure what's going on but whatever has been screwing up my health is still going on. This whole workout had me feeling like I was going to pass out. Had to rest longer than usual. WTF????
Bummer man, sorry to hear that.  Hope you get better soon.


Hope you feel better soon.  It sucks not feeling 100%.

Thanks guys, appreciate it. It definitely sucks feeling F'd up. Sometimes I'll fell great then all of a sudden feel dizzy and just overall wiped out. Not sleeping the best lately either. Feeling lethargic a lot too. :dunno:
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2015, 12:25:37 PM
3/27/2015

Shoulders


Smith OHP

50-15
80-12
100-10
120-8


Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises

5-15
10-12
15-10
20-8


Seated low row face pulls - just wanted to try - didn't like

65-10
65-10


Pec deck rear delts

60-15
70-12
80-10
90-10


Smith shrugs

90-15
180-12
200-10
220-8/180-8/90-20

FINALLY had a good day in the gym. Felt mostly like my old self again, normal rest times.  :)

Knocked the weight on the last 2 sets of rear delts down 10 from last time. Felt like my form held up better at the slightly lower weight.
Title: Re: My 531 Journey
Post by: 43Diesel on March 27, 2015, 01:28:19 PM
A good day in the gym is always a plus
Title: Re: My 531 Journey
Post by: BigDaddy on March 27, 2015, 01:51:33 PM
FINALLY had a good day in the gym. Felt mostly like my old self again, normal rest times.  :)

Nice man!  Nothing like hitting a good groove during a workout.  It's amazing how much better/faster a workout goes when you are into it.
Title: Re: My 531 Journey
Post by: sakustoms on March 27, 2015, 02:18:00 PM
A good day in the gym is always a plus

Hellz yea. Missed the last 2 days and it was good to get back.


FINALLY had a good day in the gym. Felt mostly like my old self again, normal rest times.  :)

Nice man!  Nothing like hitting a good groove during a workout.  It's amazing how much better/faster a workout goes when you are into it.

Thanks BD. It's about time too. I was just feeling wiped out and it was getting me down.
Title: Re: My 531 Journey
Post by: sakustoms on March 31, 2015, 01:37:27 PM
3/30/2015

Chest and Tris

Incline DB press

40-15
55-12
65-10
85-8

Decline DB press

50-15
60-12
70-10
75-9

Pec deck fly

60-15
75-12
85-10
105-8


2 hand DB tricep press

40-15
50-12
60-10
70-8


Rev Triceps Pressdowns straight bar

65-15
80-12
95-10
110-8

SS with regular grip tricep Pressdowns  straight bar

66-15
80-12
95-6
110-5
Title: Re: My 531 Journey
Post by: sakustoms on April 01, 2015, 01:23:12 PM
4/1/2015


Pulldowns

90-15
110-12
125-10
140-8


One arm DB rows

50-15
55-12
60-10
65-8

Seated incline DB curls

20-15
30-12
40-10
50-8

DB Hammer curls

20-15
25-12
30-10
35-8

Straight bar Lat Pressdowns

85-15
100-12
115-10
135-8
145-5
Title: Re: My 531 Journey
Post by: sakustoms on April 02, 2015, 02:04:00 PM
4/2/2015

Shoulders and Calves

DB OHP

25-15
35-12
45-10
60-8


Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises


5-15
10-12
15-10
20-8


Rope face pulls

80-15
95-12
110-10
125-8


Pec deck rear delts

60-15
70-12
85-10
95-11


Smith shrugs

90-15
180-12
200-10
220-8/180-10/90-15


Seated calf raise

100-15
125-10
100-12

And decided to throw in a set each for bi's and tri's


EZ bar preacher curls

75-10
85-10
90-15

2 handed dumbbell tricep overhead press

45-50  ( Not a typo. Cardio warmup)  :jester:
55-20
65-13
Title: Re: My 531 Journey
Post by: piperdown on April 02, 2015, 05:00:40 PM
Some good lifting going on the past couple days....glad you're feeling better!
Title: Re: My 531 Journey
Post by: BLK00TJ on April 02, 2015, 05:36:26 PM
Big volume there Eric.  Facepull weight is big and now I know why my calves are so tiny.  I couldn't think about that much weight doing them.
Title: Re: My 531 Journey
Post by: sakustoms on April 02, 2015, 09:52:16 PM
Some good lifting going on the past couple days....glad you're feeling better!

Thanks Eric. It definitely feels good to be back at it. 


Big volume there Eric.  Facepull weight is big and now I know why my calves are so tiny.  I couldn't think about that much weight doing them.

Thanks Ron. I feel I need to step up my game. I've been way off lately.

I need to try to catch up to your lifts. :)
Title: Re: My 531 Journey
Post by: 43Diesel on April 03, 2015, 06:41:03 AM
Looking dang good in here. Some great lifts and weights my friend
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2015, 07:41:31 AM
Looking dang good in here. Some great lifts and weights my friend

Thanks brother. Like I told Ron, I need to up my game. I felt like I was coasting.
Title: Re: My 531 Journey
Post by: 43Diesel on April 03, 2015, 12:12:18 PM
Rite on, I'll keep checkin in and see how you're doin
Title: Re: My 531 Journey
Post by: tobymax on April 03, 2015, 12:17:51 PM
Looking dang good in here. Some great lifts and weights my friend

Thanks brother. Like I told Ron, I need to up my game. I felt like I was coasting.

I've been in the same place for 6 or 8 weeks, just coasting.  I feel the need now... I woke up this morning feeling all revved up to get back in the game.  Your last few workouts show that you're back in it!   
Title: Re: My 531 Journey
Post by: sakustoms on April 03, 2015, 09:23:32 PM
Rite on, I'll keep checkin in and see how you're doin

Appreciate it.

Looking dang good in here. Some great lifts and weights my friend

Thanks brother. Like I told Ron, I need to up my game. I felt like I was coasting.

I've been in the same place for 6 or 8 weeks, just coasting.  I feel the need now... I woke up this morning feeling all revved up to get back in the game.  Your last few workouts show that you're back in it!   

Thanks Toby. I was definitely lagging but a big part of that was whatever was screwing with my health. Now I wanna get back on it a kick some ass.
Title: Re: My 531 Journey
Post by: sakustoms on April 07, 2015, 12:27:05 PM
4/7/2015

Chest and Tris


Decline DB press

50-15
60-12
70-10
80-10

Incline DB press

40-15
55-12
65-10
80-8

Pec deck fly

60-15
75-12
90-10
105-10


2 hand Overhead DB tricep press

40-15
50-12
60-10
75-10


Rev Triceps Pressdowns straight bar

65-15
80-12
95-10
110-8

SS with regular grip tricep Pressdowns  straight bar

65-15
80-12
95-10
110-8
Title: Re: My 531 Journey
Post by: piperdown on April 07, 2015, 01:49:06 PM
Whole lotta volume going on....nice!  8)
Title: Re: My 531 Journey
Post by: 43Diesel on April 07, 2015, 03:17:19 PM
Looks like a great day in the gym to me
Title: Re: My 531 Journey
Post by: sakustoms on April 09, 2015, 12:25:30 PM
4/9/2015


Back and bi's


Pulldowns
90-15
110-12
125-10
140-8


One arm DB rows

50-15
55-12
60-10
65-8

Seated incline DB curls

20-15
30-12
40-10
50-8

DB Hammer curls

20-15
25-12
30-10
35-8

Straight bar Lat Pressdowns

40-15
50-12
65-10
75-8
Title: Re: My 531 Journey
Post by: piperdown on April 09, 2015, 02:38:40 PM
Looks like you're still enjoying the program.

Finally feeling better?
Title: Re: My 531 Journey
Post by: sakustoms on April 09, 2015, 02:52:34 PM
Looks like you're still enjoying the program.

Finally feeling better?

Yea I'm enjoying it for the most part but I absolutely hate 1 arm bent over rows. May switch that out.

I am definitely feeling better health wise thanks. Just wish I wasn't so beat up from Jiu Jistu. Haha
Title: Re: My 531 Journey
Post by: sakustoms on April 09, 2015, 02:52:59 PM
Whole lotta volume going on....nice!  8)

Looks like a great day in the gym to me

Thank you gentlemen.
Title: Re: My 531 Journey
Post by: Merkley on April 09, 2015, 04:40:29 PM
Awesome training!
Title: Re: My 531 Journey
Post by: 43Diesel on April 10, 2015, 06:39:39 AM
Sure looks like yesterday was another good one brother :thumbsup:
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2015, 07:00:13 AM
Awesome training!

Thanks Merk


Sure looks like yesterday was another good one brother :thumbsup:

Thanks. Yesterday felt pretty good. Today is shoulders. Plan is to go in and kill them.  :S  ;D
Title: Re: My 531 Journey
Post by: piperdown on April 10, 2015, 07:23:12 AM
Looks like you're still enjoying the program.

Finally feeling better?

Yea I'm enjoying it for the most part but I absolutely hate 1 arm bent over rows. May switch that out.

I am definitely feeling better health wise thanks. Just wish I wasn't so beat up from Jiu Jistu. Haha

Good that you're feeling better. You may be feeling a bit beat up but I bet your flexibility is increasing.
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2015, 12:25:55 PM
4/10/2015

Shoulders - This was a suck ass shoulder day. My shoulders are in bad shape and doing most shoulder exercises leaves them in pain. FML

On that note.....


DB OHP

25-15
35-12
45-10
60-8

Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises

5-15
10-12
15-10
20-8


Rope face pulls - on the lighter stack  ::)


40-15
50-12
60-10
70-8

Pec deck rear delts

60-15
70-12
85-10
95-8

DB shrugs

55-15
65-12
70-10
75-8

That's it. Nothing exciting or earth moving. Just glad to get through it.
Title: Re: My 531 Journey
Post by: sakustoms on April 10, 2015, 12:27:04 PM
Looks like you're still enjoying the program.

Finally feeling better?

Yea I'm enjoying it for the most part but I absolutely hate 1 arm bent over rows. May switch that out.

I am definitely feeling better health wise thanks. Just wish I wasn't so beat up from Jiu Jistu. Haha

Good that you're feeling better. You may be feeling a bit beat up but I bet your flexibility is increasing.

Yes, flexibility is increasing. Well, except in my shoulders. We did shoulder submissions Wednesday night. Me no likey!!!!
Title: Re: My 531 Journey
Post by: Cali on April 10, 2015, 02:52:24 PM
That volume doe :D
Title: Re: My 531 Journey
Post by: Get-n-fit on April 10, 2015, 04:57:31 PM
That volume doe :D
x2, great Job man!
Title: Re: My 531 Journey
Post by: 43Diesel on April 11, 2015, 06:50:13 AM
Damn that is some crazy volume in dem lifts
Title: Re: My 531 Journey
Post by: Merkley on April 11, 2015, 07:28:07 AM
Good job mang!
Title: Re: My 531 Journey
Post by: sakustoms on April 14, 2015, 07:46:49 AM
That volume doe :D

That volume doe :D
x2, great Job man!

Damn that is some crazy volume in dem lifts

Good job mang!

Thanks guys. Appreciate you all checking out the journal. Been MIA the past couple days so catching up with others.
Title: Re: My 531 Journey
Post by: sakustoms on April 14, 2015, 12:42:33 PM
4/14/2015

Chest and Tris

Incline DB press



35-10
60-8
90-6
100-3 with spotter help


Decline DB press

55-15
65-11
75-6

Incline French press

70- 10
70-19
70-19


Pec deck fly

75-15
100-12
120-10
130-8


Rev Triceps Pressdowns straight bar

80-15
95-12
110-10
125-8
Title: Re: My 531 Journey
Post by: piperdown on April 14, 2015, 02:09:12 PM
looks like a good time in the gym today  :)
Title: Re: My 531 Journey
Post by: Get-n-fit on April 14, 2015, 02:43:45 PM
Great job, I never realized the Incline tri extension  (French press) had a proper name, sounded like a coffee break at first! lol
Title: Re: My 531 Journey
Post by: 43Diesel on April 14, 2015, 03:43:42 PM
Dang good looking day you had there
Title: Re: My 531 Journey
Post by: tobymax on April 14, 2015, 04:11:41 PM
Incline Press, 90x6 and 100x3 - Great job, man!

Dang, my elbows hurt just from thinking about slinging around dumbbells of that weight (as if).
Title: Re: My 531 Journey
Post by: sakustoms on April 16, 2015, 07:10:46 AM
looks like a good time in the gym today  :)

Times have definitely been better in the gym lately. :)

Great job, I never realized the Incline tri extension  (French press) had a proper name, sounded like a coffee break at first! lol

Thank you. I got that exercise when someone here posted it. I also have a French Press for coffee at home and forgot all about it. Thanks for the reminder. I'll have to use it one day.  ;)



Dang good looking day you had there

Thank you. Trying to improve every time.

Incline Press, 90x6 and 100x3 - Great job, man!

Dang, my elbows hurt just from thinking about slinging around dumbbells of that weight (as if).

Thanks Toby. Unbelievably, my elbow didn't hurt after this, but my left wrist doesn't like the reverse grip pressdowns. So, I slid my elbow strap down to my wrist and cranked it tighter and it worked like a charm.

Learn something new every day.
Title: Re: My 531 Journey
Post by: sakustoms on April 16, 2015, 12:34:16 PM
4/16/2015

Back and bi's

Pulldowns

90-15
125-10
140-8
170-6 - This is 13 lbs over bodyweight. Bout freaking time.

2 handle seated rows

90-10
105-10
135-10
150-6

Seated incline DB curls

25-15
30-12
40-10
50-8

DB Hammer curls

20-15
25-12
30-10
35-8

Straight bar Lat Pressdowns - heavier stack

50-15
65-12
75-10

Well, I somehow managed to F up both my left shoulder and bicep whilst doing incline DB curls with the 50s. Not sure what I did but bother are screaming at me right now. Hopefully it goes away soon.

Title: Re: My 531 Journey
Post by: piperdown on April 16, 2015, 05:08:37 PM
Ouch! Hope it's just a passing thing.
Fine workout today!
Title: Re: My 531 Journey
Post by: BLK00TJ on April 16, 2015, 05:45:33 PM
Good work Eric.  Now that you are over body weight on the pulldowns, any thoughts on doing pullups?  I keep talking about keeping up with them, but always end up slacking and losing progress made.
Title: Re: My 531 Journey
Post by: 43Diesel on April 16, 2015, 06:49:21 PM
Great job on the BW+

Hope the shoulder and bicep start feeling better rite quick
Title: Re: My 531 Journey
Post by: sakustoms on April 17, 2015, 08:29:25 AM
Ouch! Hope it's just a passing thing.
Fine workout today!

Thanks Eric. I'm not sure what I did but there is still pain on the outside of the bicep near my elbow joint. Hurts to touch but not to move. :dunno:


Good work Eric.  Now that you are over body weight on the pulldowns, any thoughts on doing pullups?  I keep talking about keeping up with them, but always end up slacking and losing progress made.

Thanks Ron. I know I should be doing pullups. I even have the pullup bar at home sitting in my hallway. lol

Last time I did them I was up to 15 but I just can't seem to keep motivated to do them.

Great job on the BW+

Hope the shoulder and bicep start feeling better rite quick

Thanks. Shoulder is it's usual sore self today, bicep sore to touch. Hopefully that clears up soon.
Title: Re: My 531 Journey
Post by: sakustoms on April 17, 2015, 12:30:02 PM
4/17/2015

Shoulders


Smith OHP

50-15
80-12
100-10
125-8


Side lateral raises

10-15
15-12
20-10


SS with

Front raises


10-15
15-12
20-10


Rope face pulls

80-15
95-12
110-10
125-10


Pec deck rear delts

60-15
75-12
90-10
100-8


Smith shrugs

90-15
180-12
200-10
220-8/180-10/90-15

Wasn't sure how my left shoulder was gonna feel today so I bumped the weight up 5 lbs each on the side and front raises and just did 3 sets instead of 4. Wasn't too bad overall.
Title: Re: My 531 Journey
Post by: piperdown on April 17, 2015, 02:16:15 PM
Smoked those shoulders today....nice!  :)
Title: Re: My 531 Journey
Post by: sakustoms on April 17, 2015, 02:45:23 PM
Smoked those shoulders today....nice!  :)

Thanks Eric. I realllllly need to build up my shoulders. Not to mention everything else.  :o :jester:
Title: Re: My 531 Journey
Post by: piperdown on April 17, 2015, 04:41:12 PM
Smoked those shoulders today....nice!  :)

Thanks Eric. I realllllly need to build up my shoulders. Not to mention everything else.  :o :jester:

Every day you're in there goes towards that!
Title: Re: My 531 Journey
Post by: 43Diesel on April 17, 2015, 08:43:54 PM
Sure don't look like your shoulder held you back any.
Way to go
Title: Re: My 531 Journey
Post by: sakustoms on April 18, 2015, 03:19:28 PM
Smoked those shoulders today....nice!  :)

Thanks Eric. I realllllly need to build up my shoulders. Not to mention everything else.  :o :jester:

Every day you're in there goes towards that!

Yes sir, that's for sure. :)


Sure don't look like your shoulder held you back any.
Way to go

Thanks Dave. I appreciate the input as always.
Title: Re: My 531 Journey
Post by: sakustoms on April 21, 2015, 12:53:03 PM
4/21/2015

Modified chest day - due to bum knee

Flat bench


Bar-20
95-10
135-10
185-5
205-5 - This lighter weight sucked without being able to use my left leg at all.  :(

Dead bench

90-10
130-10
150-10

Cable crossover

40-10
50-10
55-10

Seated 2 handed db extension

40-45 - Warmup
60-15
65-10

Svend Press - I did these for 30 reps, 10 slightly up, 10 straight out and 10 slightly down.

2.5s-30
2.5s-30

SS with Seated 1 arm db extension

15-20 each arm
15-20 each arm
Title: Re: My 531 Journey
Post by: Get-n-fit on April 21, 2015, 03:13:42 PM
Nice chest day!
That's a ton of svend press, I can't do much more than 3-4 of those.
Title: Re: My 531 Journey
Post by: 43Diesel on April 21, 2015, 04:56:35 PM
Lookin real good in here.

Nice going with a bum knee too
Title: Re: My 531 Journey
Post by: BLK00TJ on April 21, 2015, 07:26:48 PM
Good job getting back in the gym.  Once that leg heals, you'll bounce back on bench having a stronger chest and being able to use leg drive.  I was one of those nitwits back in the 80's doing bench with my feet up in the air.  I still haven't touched those weights now that I'm back to lifting, but I will.
Title: Re: My 531 Journey
Post by: Merkley on April 22, 2015, 05:34:01 AM
Good job there bum knee!
Title: Re: My 531 Journey
Post by: sakustoms on April 22, 2015, 06:58:26 AM
Nice chest day!
That's a ton of svend press, I can't do much more than 3-4 of those.

Thanks Brad. I only used 2 2.5lb plates since I never did it before. Even with those light weights I still felt a good burn.


Lookin real good in here.

Nice going with a bum knee too

Thanks Dave. I can't afford to quit so bum knee and all I'm going. :)


Good job getting back in the gym.  Once that leg heals, you'll bounce back on bench having a stronger chest and being able to use leg drive.  I was one of those nitwits back in the 80's doing bench with my feet up in the air.  I still haven't touched those weights now that I'm back to lifting, but I will.

Thanks Ron. I was really hoping to get more on bench but didn't realize how much I actually used leg drive. Oh well.

I see guys benching with their feet on the bench all the time. I just walk on past.


Good job there bum knee!

Haha thanks Merk. Us invalids do what we can.  :bump:
Title: Re: My 531 Journey
Post by: sakustoms on April 23, 2015, 01:10:47 PM
4/23/2015

Back and bi's

Pulldowns


90-15
125-10
155-8
185-5 PR


V handle seated rows

90-15
105-12
135-10
150-8


Seated DB Hammer curls

20-15
25-12
30-10
35-8

Straight bar Lat Pressdowns

95-15
110-12
125-10
140-8

EZ bar preacher curl

75-10
75-10
75-10
Title: Re: My 531 Journey
Post by: 43Diesel on April 23, 2015, 08:29:30 PM
Looking dang good in here Eric.

Congrats on the PR
Title: Re: My 531 Journey
Post by: sakustoms on April 24, 2015, 07:06:35 AM
Thanks Dave. Today is shoulder day and I'm kinda bummed I won't be able to do my barbell shrugs. Maybe I'll try some seated DB shrugs. :dunno:
Title: Re: My 531 Journey
Post by: sakustoms on April 24, 2015, 12:53:27 PM
4/24/2015

Shoulders


Smith OHP

50-15
80-12
110-10
130-8


Seated Side lateral raises

5-15
10-12
15-10
20-8

SS with

Seated Front raises


5-15
10-12
15-10
20-8


Pec deck rear delts

60-15
75-12
90-10
105-8


Smith shrugs - Went lighter due to the knee. Didn't wanna put too much pressure on it.

100-15
120-15
140-15
160-15

Rope face pulls

80-15
95-12

Stopped after 2 - these were not agreeing with my knee
Title: Re: My 531 Journey
Post by: tobymax on April 24, 2015, 01:01:49 PM

80-15
95-12

Stopped after 2 - these were not agreeing with my knee

You could try face pulls while seated on the floor.  I sit with my legs straight out in front of me with the cable set a little below the half-way point, just above shoulder level.  Sometimes I set the cable a bit lower, level with my face, so the pull motion is parallel with the floor.
Title: Re: My 531 Journey
Post by: sakustoms on April 24, 2015, 01:24:27 PM

80-15
95-12

Stopped after 2 - these were not agreeing with my knee

You could try face pulls while seated on the floor.  I sit with my legs straight out in front of me with the cable set a little below the half-way point, just above shoulder level.  Sometimes I set the cable a bit lower, level with my face, so the pull motion is parallel with the floor.

That's a good idea. Unfortunately this is a solid mounted high pulley setup, so I can't move it.
Title: Re: My 531 Journey
Post by: Plateauplower on April 24, 2015, 04:16:02 PM
If there is a seated cable row machine they work great for face pulls. I find them awkward as fuk standing. If I use the seated row machine I can really isloate the rear delts with constantly trying to avoid being pulled forward or feeling like I look like I'm getting ready to drop a duece on the floor...
Title: Re: My 531 Journey
Post by: 43Diesel on April 24, 2015, 08:45:15 PM
Another great session there Eric. Keep it up
Title: Re: My 531 Journey
Post by: sakustoms on April 25, 2015, 08:14:24 AM
If there is a seated cable row machine they work great for face pulls. I find them awkward as fuk standing. If I use the seated row machine I can really isloate the rear delts with constantly trying to avoid being pulled forward or feeling like I look like I'm getting ready to drop a duece on the floor...

I tried them last week with the 2 separate handles and it seemed really weird. I'll have to see if I can get on the regular seated row next week and try it there. Thanks


Another great session there Eric. Keep it up

Thanks Dave. I really appreciate all the comments. I am thinking of switching Monday to back day, since I can't do legs. This will free up an extra day for arm work.
Title: Re: My 531 Journey
Post by: BLK00TJ on April 25, 2015, 09:38:32 AM
Strong OHP there Eric.  Great job!
Title: Re: My 531 Journey
Post by: Cali on April 25, 2015, 01:01:25 PM
130lb OHP is on-point, seriously good work!
Title: Re: My 531 Journey
Post by: sakustoms on April 25, 2015, 02:07:24 PM
Strong OHP there Eric.  Great job!

130lb OHP is on-point, seriously good work!

Thanks guys. Appreciate the support.
Title: Re: My 531 Journey
Post by: sakustoms on April 27, 2015, 12:30:35 PM
4/27/2015

Switching up my days due to knee. Switched back day to Monday and will switch shoulders to Thursday. This will free up Friday for extra arm day.

Monday

As per Ron's suggestion -

Pull-ups


BW-10
BW-10
BW-10

V handle seated rows

90-10
120-10
150-8
180-5


DB curl

20-15
25-12
30-10
35-8

Preacher EZ curl

75-10
85-10
90-8

Straight bar lat pressdowns - on some stupid pulley system. Didn't like this at all and all others were taken. So, I went back to work.

72.5-15
Title: Re: My 531 Journey
Post by: sakustoms on April 28, 2015, 12:46:24 PM
4/28/2015

Flat bench

Bar-20
95-10
145-10
195-5
225-5
95-25 paused


Dead bench

90-10
140-10
160-10

Pec deck

100-10
120-10
140-8
155-8

DB pullovers

55-10
65-10
75-9

Tricep press station

110-10
100-10
80-10

Rope tricep preasdowns

65-10
80-10
95-10


2 plate push out - Ran out of tiime

0
Title: Re: My 531 Journey
Post by: piperdown on April 28, 2015, 02:15:00 PM
Solid chest and tri day!

Sucks on the knee, those things take so much time to really heal up.
Title: Re: My 531 Journey
Post by: tobymax on April 28, 2015, 04:17:55 PM
Awesome bench press session!  225 x 5 = one strong guy.
Title: Re: My 531 Journey
Post by: sakustoms on April 29, 2015, 06:52:06 AM
Solid chest and tri day!

Sucks on the knee, those things take so much time to really heal up.

Thanks Eric. The knee 'seems' to be getting better day by day so I'm hoping it'll be better soon.


Awesome bench press session!  225 x 5 = one strong guy.

Thanks Toby. It feels weird to suddenly be back to doing flat BB bench when I've been doing incline/decline DB all year. But, I don't want to walk around with the heavier DB's with my knee issue.

Title: Re: My 531 Journey
Post by: sakustoms on April 30, 2015, 12:23:29 PM
4/30/2015

Shoulders

DB OHP


25-15
35-12
55-10
65-7


Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises


5-15
10-12
15-10
20-8


Seated rope face pulls

60-10
60-10


Pec deck rear delts

60-15
75-12
90-10
105-8


Smith shrugs

100-15
140-15
160-15
180-15

Didn't care for the seated face pulls at all. They seemed to hit my arms more than shoulders. So, 2 and out.
Title: Re: My 531 Journey
Post by: sakustoms on May 01, 2015, 12:31:29 PM
5/1/2015

Extra day - arm day

Some triceps

Some biceps

Some forearms

Some BS'ing

and done. TGIF
Title: Re: My 531 Journey
Post by: sakustoms on May 12, 2015, 12:22:54 PM
5/12/2015

Flat bench

Last 3 sets done as drop sets. No rest


Bar-20
95-10
145-10
225-3
185-13
95- 15 paused/explode

Close grip BP

95-13
95-19
95-15

Pec deck

100-10
120-10
130-8


Reverse grip tricep pressdowns

65-15
80-12
95-12

Not sure if it's the change of weather or the heat but I've been feeling like shit since Saturday. Was gonna skip today but went in and pushed through anyway.

So glad I did.
Title: Re: My 531 Journey
Post by: piperdown on May 12, 2015, 03:09:30 PM
Good for you sticking with the plan! Not easy when you're not feeling 100%.
Fine chest day looks like.
Title: Re: My 531 Journey
Post by: Get-n-fit on May 12, 2015, 04:43:38 PM
Way to push through Eric, I almost always train regardless of how I feel and I've never found it to negatively affect my performance.
Title: Re: My 531 Journey
Post by: sakustoms on May 13, 2015, 06:53:41 AM
Good for you sticking with the plan! Not easy when you're not feeling 100%.
Fine chest day looks like.

Thanks Eric. I'm slowly starting to feel more like myself.


Way to push through Eric, I almost always train regardless of how I feel and I've never found it to negatively affect my performance.

Thanks Brad. My biggest issue is I suffer from dizzy spells, maybe Vertigo. That makes it real hard to get in and train but I'm pushing through best I can.
Title: Re: My 531 Journey
Post by: Get-n-fit on May 13, 2015, 08:35:39 AM


Thanks Brad. My biggest issue is I suffer from dizzy spells, maybe Vertigo. That makes it real hard to get in and train but I'm pushing through best I can.
Oh, I missed that part.  Yeah, that's a little different then, that would make me nervous to drive....and lift.  I couldn't imagine lifting and being dizzy. 
Title: Re: My 531 Journey
Post by: sakustoms on May 13, 2015, 10:19:33 AM


Thanks Brad. My biggest issue is I suffer from dizzy spells, maybe Vertigo. That makes it real hard to get in and train but I'm pushing through best I can.
Oh, I missed that part.  Yeah, that's a little different then, that would make me nervous to drive....and lift.  I couldn't imagine lifting and being dizzy.

Yea, I won't do that. I spent most of last Saturday and all of Sunday on the couch watching TV. It's mostly passed now but really sucks when it's happening.

My Dr. can't find anything wrong either. I've had blood tests done and had a CAT scan of my noggin. Everything comes back fine.
Title: Re: My 531 Journey
Post by: sakustoms on May 14, 2015, 12:31:25 PM
5/14/2015

Had to combine back/shoulders/biceps this week due to shortage of gym days.

Pull-ups

Bw-10
Bw-10
Bw-10

V handle seated rows

105-10
120-10
150-8

DB shoulder press

30-10
40-10
50-10

Side lateral raises

10-10
15-10


SS with front lateral raises

10-10
15-10

Pec deck rear delts

65-12
75-12
85-12

Straight arm lat pressdowns

40-12
50-10
50-12

Hammer curls

25-15
30-12

Smith shrugs - no rest

90-15
180-10
90-15

Kept the front and lateral raises to 2 sets because these have been murder on my shoulders lately.
Title: Re: My Lifting Journey
Post by: piperdown on May 14, 2015, 02:22:28 PM
^^^ that looks exhausting!
Title: Re: My Lifting Journey
Post by: sakustoms on May 14, 2015, 02:25:38 PM
^^^ that looks exhausting!

It was. I'm sure I'll feel it tomorrow. At least I hope. ;)
Title: Re: My Lifting Journey
Post by: Get-n-fit on May 14, 2015, 02:33:34 PM
^^^ that looks exhausting!
x2 I'm tired just scrolling through it, lol.  Great Job!
Title: Re: My Lifting Journey
Post by: sakustoms on May 14, 2015, 02:37:38 PM
^^^ that looks exhausting!
x2 I'm tired just scrolling through it, lol.  Great Job!

Thanks Brad. I hate having to combine days but it's better than missing them.
Title: Re: My Lifting Journey
Post by: sakustoms on May 18, 2015, 12:52:42 PM
5/18/2015

Continuing knee rehab

Leg press

90-10
180-10
270-10
360-5
450-5

Leg extensions

70-10
90-10
100-10

Seated Calf Raises

100-10
100-10
100-10


Seated leg curl

50-15
70-12
90-10
Title: Re: My Lifting Journey
Post by: sakustoms on May 19, 2015, 01:01:58 PM
5/19/2015

Finally getting back to my regular DB chest routine.


Incline DB press

30-15
50-12
60-10
80-8

Decline DB press

55-15
65-12
70-10
75-8

Incline French press

80- 10
80-10
80-10


Pec deck fly

75-15
100-12
120-10
135-10


Rev Triceps Pressdowns straight bar

80-15
95-12
110-10
125-8

SS with regular grip tricep Pressdowns  straight bar

95-15
110-10
95-10
95-8
Title: Re: My Lifting Journey
Post by: Get-n-fit on May 20, 2015, 04:42:45 PM
Great chest day, lots of volume.
Title: Re: My Lifting Journey
Post by: Merkley on May 20, 2015, 05:10:42 PM
 :thumbsup:
Title: Re: My Lifting Journey
Post by: sakustoms on May 21, 2015, 12:10:49 PM
5/21/2015

Back and Biceps

Pull-ups


Bw-10
Bw-10
Bw-10

V handle seated rows

105-15
120-10
150-8


Straight arm lat pressdowns - heavier stack

40-15
50-15
60-12

Hammer curls. Last 3 sets were drop set - burnout sets

25-15
30-10
20-12
15-12
10-15

Preacher curls

75-10
85-10
85-10
Title: Re: My Lifting Journey
Post by: sakustoms on May 21, 2015, 12:12:22 PM
Great chest day, lots of volume.

Thanks. I needed it. ;)

:thumbsup:

 :) Thank you sir.
Title: Re: My Lifting Journey
Post by: sakustoms on May 26, 2015, 01:02:52 PM
5/26/2015

Chest and Tris

Incline DB press


30-15
50-12
65-10
90-6

Decline DB press

55-15
65-12
70-19
75-8


Pec deck fly

75-15
100-12
120-10
135-11


2 hand DB tricep press

40-15
50-12
60-10
75-10


Rev Triceps Pressdowns straight bar

80-15
95-12
110-10
50-20

SS with regular grip tricep Pressdowns  straight bar

80-15
95-10
50-15
Title: Re: My Lifting Journey
Post by: piperdown on May 26, 2015, 02:11:46 PM
^^ looks like a productive day in the gym.
How's the leg coming along?
Title: Re: My Lifting Journey
Post by: sakustoms on May 27, 2015, 07:01:48 AM
^^ looks like a productive day in the gym.
How's the leg coming along?

Thanks Eric. Leg is getting better but I am going to refrain from doing any leg work or training for a couple more weeks. Doing so seems to aggravate it all over again.
Title: Re: My Lifting Journey
Post by: piperdown on May 27, 2015, 08:02:14 AM
^^ looks like a productive day in the gym.
How's the leg coming along?

Thanks Eric. Leg is getting better but I am going to refrain from doing any leg work or training for a couple more weeks. Doing so seems to aggravate it all over again.

That's good it's getting better. And, you're wise to not push it until fully healed.
Title: Re: My Lifting Journey
Post by: sakustoms on May 28, 2015, 12:58:27 PM
5/28/2015

Smith OHP

50-15
70-12
90-10
110-10
140-5 PR

Smith shrug

90-15
140-12
180-10
230-6
140-15

Side DB raises

10-15
15-12


SS with front DB raises

10-15
15-12

Pec deck rear delts

70-15
80-12
90-10

2 handle face pulls

40-15
50-12
60-10
Title: Re: My Lifting Journey
Post by: tobymax on May 28, 2015, 03:31:28 PM
That's a big shoulder workout!  Congrats on the new OHP PR.
Title: Re: My Lifting Journey
Post by: sakustoms on May 29, 2015, 08:20:50 AM
That's a big shoulder workout!  Congrats on the new OHP PR.

Thanks Toby. Now if only I could get through a shoulder workout without feeling like my shoulders are gonna fall off. lol
Title: Re: My Lifting Journey
Post by: sakustoms on May 29, 2015, 12:28:09 PM
5/29/2015

Pull-ups

Bw-15
Bw-12
Bw-14

V handle seated rows

105-15
120-10
150-8

Straight bar Lat Pressdowns

95-15
110-12
125-10
140-10


Hammer curls - last 4 sets done without rest

20-15
25-12
30-10
20-15
15-12
10-15

Preacher curls

75-10
85-10
85-10
Title: Re: My Lifting Journey
Post by: Bando on May 29, 2015, 01:48:49 PM

Straight bar Lat Pressdowns


140-10


Damn, I can't get above like 60 here
Title: Re: My Lifting Journey
Post by: Get-n-fit on May 29, 2015, 02:18:03 PM
Good looking back workout!
Title: Re: My Lifting Journey
Post by: sakustoms on May 29, 2015, 02:47:53 PM

Straight bar Lat Pressdowns


140-10


Damn, I can't get above like 60 here

Your stack might be heavier. We have another stack where I stop at about 70. That's why I like this one better.  :jester:


Good looking back workout!

Thank you kind sir.
Title: Re: My Lifting Journey
Post by: tobymax on May 29, 2015, 02:56:52 PM
Good round of pull ups in that back workout! 

On my gym's Cybex cable stations the stack plates are just numbered 1 through 15.  I use 7 to 9 on those push downs, so I record it as 70 to 90.
Title: Re: My Lifting Journey
Post by: sakustoms on June 01, 2015, 07:58:45 AM
Good round of pull ups in that back workout! 

On my gym's Cybex cable stations the stack plates are just numbered 1 through 15.  I use 7 to 9 on those push downs, so I record it as 70 to 90.

Thanks Toby. I really wish there was some continuity to those plate systems, instead of always having to guess or assume.
Title: Re: My Lifting Journey
Post by: sakustoms on June 01, 2015, 12:46:59 PM
6/1/2015

Extra arm day

Preacher curls

75-10
85-10
95- 10 PR
105-7 PR

2 hand DB tricep press

40-45
50-20
60-17
75-12

Hammer curls

20-15
25-15
30-10 Last 4 sets done no rest
20-15
15-15
10-20

Rev Triceps Pressdowns straight bar

80-15
95-12
110-10
65-20

SS with regular grip tricep Pressdowns  straight bar

80-15
95-10
80-15
65-15
Title: Re: My Lifting Journey
Post by: piperdown on June 01, 2015, 02:13:47 PM
Any trouble taking off the shirt after all those arm lifts?....lol

Love me some hammer curls  ;)
Title: Re: My Lifting Journey
Post by: sakustoms on June 01, 2015, 02:52:53 PM
Only slightly. lol

I'm waiting to see how tomorrow feels.  ;)
Title: Re: My Lifting Journey
Post by: sakustoms on June 02, 2015, 12:35:23 PM
6/2/2015

Chest and Tris

Incline DB press

30-15
50-12
65-10
90-6

Decline DB press

55-15
65-12
70-10
75-9

Pec deck fly

75-15
100-12
120-10
135-11

Svend press - 2x5lb plates

10-up 10-straight out 10- down X 3 sets

SS with Db pullovers

40-10
50-10
65-10

Didn't do any direct Tri work today since I did yesterday.
Title: Re: My Lifting Journey
Post by: Cali on June 02, 2015, 01:05:39 PM
How's the Svend press treating ya?
Title: Re: My Lifting Journey
Post by: sakustoms on June 03, 2015, 07:33:11 AM
How's the Svend press treating ya?

I like this move. It's a great finisher. The problem is I keep forgetting to do them. lol

They give me a great all around chest pump.
Title: Re: My Lifting Journey
Post by: tobymax on June 03, 2015, 11:54:27 AM
I like the Svend Press, but I forgot to do them in yesterday's chest workout.  Try it with three 5 lb plates, or even 2.5 lb!  It forces you to squeeeeeze.  The middle one usually starts slipping out around rep #7 for me.
Title: Re: My Lifting Journey
Post by: sakustoms on June 03, 2015, 12:43:39 PM
I like the Svend Press, but I forgot to do them in yesterday's chest workout.  Try it with three 5 lb plates, or even 2.5 lb!  It forces you to squeeeeeze.  The middle one usually starts slipping out around rep #7 for me.

Good idea. I think that's how I did it the first time, 3  2.5lb plates.
Title: Re: My Lifting Journey
Post by: sakustoms on June 04, 2015, 12:26:18 PM
6/4/2015

Shoulders

Smith OHP


50-15
70-12
90-10
110-10
140-6

Smith shrug

90-15
140-12
180-10
230-8
140-15

Side DB raises

10-20
15-15


SS with front DB raises

10-20
15-15

Pec deck rear delts

70-15
80-12
90-15

2 handle face pulls

40-15
50-15
60-15
Title: Re: My Lifting Journey
Post by: sakustoms on June 05, 2015, 12:31:32 PM
6/5/2015

Back and Bi's

Pulldowns


70-10
110-10
150-10
170-8

V handle seated rows

105-15
120-10
150-8
180-4

Straight arm lat pressdowns - heavier stack

40-15
50-15
65-15
80-8

Hammer curls

20-15
25-15
30-15 - last 4 sets done no rest
20-12
15-15
10-20

Preacher curls

75-10
85-10
95-13 PR  :)

Increased the weight or added an extra set on a couple exercises this week. Maybe the Ostar1ne is actually doing something. Can't really tell. :dunno:
Title: Re: My Lifting Journey
Post by: piperdown on June 05, 2015, 02:36:35 PM
Nice pr!
Title: Re: My Lifting Journey
Post by: sakustoms on June 05, 2015, 02:52:15 PM
Nice pr!

Thanks Eric
Title: Re: My Lifting Journey
Post by: sakustoms on June 08, 2015, 12:41:39 PM
6/8/2015

Extra Arms day

Preacher Curls


75-10
85-10
95- 10
105-12 PR

2 hand DB tricep press

40-45
50-20
65-20
80-12 - PR  :)

Hammer curls

20-15
25-15
30-10 Last 4 sets done no rest
20-10
15-12
10-20

Rev Triceps Pressdowns straight bar

80-15
95-15
110-10
65-25

SS with regular grip tricep Pressdowns  straight bar

80-15
95-10
95-12
65-15
Title: Re: My Lifting Journey
Post by: Cali on June 08, 2015, 01:15:28 PM
After that workout, you've earned the right to wear a tank top now.
Title: Re: My Lifting Journey
Post by: sakustoms on June 08, 2015, 01:20:48 PM
After that workout, you've earned the right to wear a tank top now.

Haha thanks. What I really need to do is tighten the diet up so I can go outside with no shirt. ;)
Title: Re: My Lifting Journey
Post by: sakustoms on June 09, 2015, 12:22:02 PM
6/9/2015

Chest and Tri's

Incline DB press


40-15
50-12
65-10
90-8 PR

Decline DB press

55-15
65-12
70-10
75-10 Up 1 from last week

Pec deck fly

75-15
115-12
140-10

Svend press
3x5lb plates


10-up 10-straight out 10- down X 3 sets

SS with Db pullovers

40-15
50-12
65-10
Title: Re: My Lifting Journey
Post by: piperdown on June 09, 2015, 01:58:24 PM
Solid consistent work Eric!  :thumbsup:
Title: Re: My Lifting Journey
Post by: tobymax on June 09, 2015, 09:36:52 PM
Nice dumbbell work there.  Here come those hunnerts on the incline, not too far off!
Title: Re: My Lifting Journey
Post by: sakustoms on June 10, 2015, 06:56:08 AM
Solid consistent work Eric!  :thumbsup:

Thanks Eric.

Nice dumbbell work there.  Here come those hunnerts on the incline, not too far off!

Thanks Toby. I'm hoping they're not far off.  ;D
Title: Re: My Lifting Journey
Post by: sakustoms on June 11, 2015, 12:24:06 PM
6/11/2015

Back and Bi's

Pulldowns 2 handle


75-15
120-10
150-10
180-6

Iso lateral rows

70-15
120-12
170-10
200-8

Neutral grip Pull-ups

Bw-10
Bw-10
Bw-10


Straight arm lat pressdowns - heavier stack

40-15
50-15
65-14
80-6

Hammer curls

20-20
25-15
30-15 - last 4 sets done no rest
20-15
15-15
10-20
Title: Re: My Lifting Journey
Post by: sakustoms on June 12, 2015, 12:36:24 PM
6/12/2015

Shoulders

Standing BB Military press


BarX10
65-10
65-10
85-10
85-10
95-10


DB shrugs

65-10
80-10
90-10/50-20


Side DB raises

10-20
15-15


SS with front DB raises

10-20
15-15


2 handle face pulls

40-15
50-15
60-15
75-15

Decided on a nice easy shoulder day today since they've been really bothering me. Also, my shoulders don't like the standing military press, or my back for that matter. lol
Title: Re: My Lifting Journey
Post by: piperdown on June 12, 2015, 02:03:19 PM
Pretty darn good OHP at 95 for 10, especially after all those other sets.
Title: Re: My Lifting Journey
Post by: tobymax on June 12, 2015, 02:17:02 PM
No smith machine for those OHPs!  Nice work.  I hope the shoulders are doing okay.  I'm doing shoulders this evening.
Title: Re: My Lifting Journey
Post by: BLK00TJ on June 12, 2015, 05:01:54 PM
Awesome work as usually Eric.

No smith machine for those OHPs!  Nice work.  I hope the shoulders are doing okay.  I'm doing shoulders this evening.

Someone where I work was giving away a smith machine.  I wasn't even interested.
Title: Re: My Lifting Journey
Post by: sakustoms on June 12, 2015, 10:53:52 PM
Pretty darn good OHP at 95 for 10, especially after all those other sets.

Thanks Eric. I stopped because they were starting to stress my shoulders.

No smith machine for those OHPs!  Nice work.  I hope the shoulders are doing okay.  I'm doing shoulders this evening.

Thanks Toby. They feel a lot better tonight than they did after last week's shoulder workout. That's why I purposely didn't push them as hard today.
Doing the OHP standing with the BB is going to take some getting used to. It's rough on my back. I may start wearing my belt.

Awesome work as usually Eric.

No smith machine for those OHPs!  Nice work.  I hope the shoulders are doing okay.  I'm doing shoulders this evening.

Someone where I work was giving away a smith machine.  I wasn't even interested.

Thanks Ron. Figured I'd try something new for shoulder today. 
Title: Re: My Lifting Journey
Post by: sakustoms on June 22, 2015, 12:47:04 PM
6/22/2015

Extra Arm Day

Preacher curls


75-10
95-10
105-10
110-10

2 hand DB tricep press

40-45
50-20
70-12
80-13

Hammer curls

20-15
25-15
30-10 Last 4 sets done no rest
20-10
15-12
10-20

Rev Triceps Pressdowns straight bar

80-15
95-15
110-12
125-8
Title: Re: My Lifting Journey
Post by: tobymax on June 22, 2015, 12:50:09 PM
Glad to see you back!  Did you take a little break?
Title: Re: My Lifting Journey
Post by: Cali on June 22, 2015, 01:15:49 PM
Tris for the guys, curls for the girls!
Title: Re: My Lifting Journey
Post by: sakustoms on June 22, 2015, 01:35:37 PM
Glad to see you back!  Did you take a little break?

Yes, I took last week off. Trying to give all the aching body parts a little break to heal up.

Tris for the guys, curls for the girls!

This is just an extra arm day due to the fact I still can't work legs. My knee is still giving me some issues and I don't wanna injure it again.
Doing this at least keeps me in the gym.
Title: Re: My Lifting Journey
Post by: sakustoms on June 23, 2015, 12:33:41 PM
6/23/2015

Chest and Tri's

BB flat bench


Bar-20
115-10
135-10
185-10
225-4
245-2
185-8
135-20

Cable crossovers- each hand

40-15
50-12
65-10

Db pullovers

45-12
55-12
65-10

Decided to change things up today. Ran out of time so this was all that got done.

Was hoping to attempt 275 for bench but that 245 was heavy enough. Still I feel it wasn't too bad considering I haven't done almost any flat BB bench since last year and stopped lifting heavy in January.
Title: Re: My Lifting Journey
Post by: sakustoms on June 25, 2015, 12:19:34 PM
6/25/2015

Back and Bi's

Pulldowns 2 handle


75-15
120-10
150-10
180-6

Neutral grip Pull-ups

Bw-10
Bw-10
Bw-10


V handle seated rows

105-15
120-10
150-8
180-5


Straight arm lat pressdowns - heavier stack

40-15
50-15
65-15
80-8

Hammer curls

20-20
25-15
30-10 - last 3 sets done no rest
15-15
10-20
Title: Re: My Lifting Journey
Post by: Get-n-fit on June 29, 2015, 07:15:32 PM
Great stuff in here!
Title: Re: My Lifting Journey
Post by: piperdown on June 29, 2015, 11:14:17 PM
Solid and consistent Eric
How's the knee doing?
Title: Re: My Lifting Journey
Post by: sakustoms on June 30, 2015, 08:21:54 AM
Great stuff in here!

Thanks Brad

Solid and consistent Eric
How's the knee doing?

Thanks Eric. The knee is spotty still. Still having issues with it, which have kept me from doing leg work at all.

I played around with a dead lift machine yesterday at one of our buildings just to see how it worked. Even with no weight on it the simple act of bending my knee and trying to lift under pressure caused some pain.  :o >:(
Title: Re: My Lifting Journey
Post by: piperdown on June 30, 2015, 09:13:32 AM
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.
Title: Re: My Lifting Journey
Post by: sakustoms on June 30, 2015, 09:57:24 AM
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.

ummmm, nope.  ::)

I know I should but I don't want to get it cut open.  :(
Title: Re: My Lifting Journey
Post by: Cali on June 30, 2015, 11:30:06 AM
Fixing torn cartilage isn't a bad procedure honestly, a lot of it depends on how badly the cartilage is damaged. I've seen the procedure done countless times and wrote my semester paper on meniscus tears.
Title: Re: My Lifting Journey
Post by: sakustoms on June 30, 2015, 12:29:52 PM
Fixing torn cartilage isn't a bad procedure honestly, a lot of it depends on how badly the cartilage is damaged. I've seen the procedure done countless times and wrote my semester paper on meniscus tears.

How would the Dr. even figure out what is actually wrong? My biggest concern is not being able to drive. My car is manual.  :S

Title: Re: My Lifting Journey
Post by: sakustoms on June 30, 2015, 12:33:57 PM
6/30/2015

Chest and Tri's

BB flat bench


Bar-20
115-10
135-10
185-10
245-3
205-8
135-15 paused

2 hand DB tricep press - went lighter on these since they seem to aggravate my elbows.

40-20
50-10
60-12
65-13

Pec deck fly

90-12
115-12
140-10

Svend press
3x5lb plates

10-up 10-straight out 10- down X 3 sets

Rev Triceps Pressdowns straight bar Heavier stack

40-15
50-15
65-10




Gonna try something different starting next week. Gonna start doing lower rep sets for bench, bumping each set up in weight and then adding a rep to each set every week.
So basically like this:

1st week

warmup
165-6
175-6
185-6
195-6
205-6

2nd week

warmup
165-7
etc..... Till I hit 8 reps for each set and then start back at 6 reps but 10lb higher for my 1st set and increasing 10lbs for each set after.
Title: Re: My Lifting Journey
Post by: piperdown on June 30, 2015, 12:45:31 PM
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.

ummmm, nope.  ::)

I know I should but I don't want to get it cut open.  :(

Sister-in-law had cartilage repair two weeks ago on Thursday and was at the state pool tournament on Friday, and walking around an art fair on Saturday. Week later she said the knee felt great and had no issues. She had the meniscus repaired and some cartilage trimmed up.
Title: Re: My Lifting Journey
Post by: sakustoms on June 30, 2015, 02:17:18 PM
Did you get it checked out? Sounds like torn cartilage and that doesn't heal on its own.

ummmm, nope.  ::)

I know I should but I don't want to get it cut open.  :(

Sister-in-law had cartilage repair two weeks ago on Thursday and was at the state pool tournament on Friday, and walking around an art fair on Saturday. Week later she said the knee felt great and had no issues. She had the meniscus repaired and some cartilage trimmed up.

Wow that's insane. I'll just let it go until it's so bad that it can't be fixed. Isn't that what I'm supposed to do?  :o :jester:
Title: Re: My Lifting Journey
Post by: sakustoms on July 01, 2015, 01:10:15 PM
7/1/2015

Shoulders


Smith OHP

50-15
70-12
90-10
110-10

Smith shrug

90-15
140-10
180-10
230-8 Last 3 sets done no rest
180-10
140-10

Side DB raises

10-20
15-15


SS with front DB raises

10-20
15-10

Pec deck rear delts

70-15
90-10
95-12

2 handle face pulls

40-15
50-15
60-15
75-15

Slept wrong last night and right shoulder is really bothering me today. Went in and powered through the workout anyway.
Title: Re: My Lifting Journey
Post by: BLK00TJ on July 01, 2015, 05:36:40 PM
Good work, Eric!  Were you able to work out whatever you messed up sleeping?
Title: Re: My Lifting Journey
Post by: Get-n-fit on July 01, 2015, 09:46:06 PM
Eric - do you sleep on your side with your arm straight up so your laying on your shoulder?  My lifting partner and I both do.   And we both have problems with our shoulders from it,  he was able to change his sleeping position problem which helped get rid of the problem,  I unfortunately, can't get comfortable  any other way so I deal with it. It's an almost 40 year old habit that's hard to break.
Title: Re: My Lifting Journey
Post by: sakustoms on July 02, 2015, 07:27:04 AM
Good work, Eric!  Were you able to work out whatever you messed up sleeping?

Thanks Ron. Shoulder hurt most of yesterday but it seems to have recovered this morning. Back to it's normal screwed up self. LOL

Eric - do you sleep on your side with your arm straight up so your laying on your shoulder?  My lifting partner and I both do.   And we both have problems with our shoulders from it,  he was able to change his sleeping position problem which helped get rid of the problem,  I unfortunately, can't get comfortable  any other way so I deal with it. It's an almost 40 year old habit that's hard to break.

Brad, I can't do that because of my shoulders. I used to sleep on my stomach with an arm under the pillow. Now I sleep on my back with my arms sort of crossed over my stomach or something in that area. It's the only thing my shoulders can tolerate.
Title: Re: My Lifting Journey
Post by: Get-n-fit on July 02, 2015, 09:55:54 AM

Brad, I can't do that because of my shoulders. I used to sleep on my stomach with an arm under the pillow. Now I sleep on my back with my arms sort of crossed over my stomach or something in that area. It's the only thing my shoulders can tolerate.

Yeah, that's what I meant, I sleep on my stomach with arm under pillow....shoulder killer.   I've tried sleeping on my back but can't get into a deep sleep and end up waking up if there's even the slightest noise.
Glad to hear it's back to normal though
Title: Re: My Lifting Journey
Post by: sakustoms on July 02, 2015, 11:04:26 AM

Brad, I can't do that because of my shoulders. I used to sleep on my stomach with an arm under the pillow. Now I sleep on my back with my arms sort of crossed over my stomach or something in that area. It's the only thing my shoulders can tolerate.

Yeah, that's what I meant, I sleep on my stomach with arm under pillow....shoulder killer.   I've tried sleeping on my back but can't get into a deep sleep and end up waking up if there's even the slightest noise.
Glad to hear it's back to normal though

That describes my sleeping to a T.  :o 

And thanks.
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 12:30:13 PM
FINALLY was able to go in and do at least a little something.

Still not sure about the bicep so I did some leg work.

Just some leg press up to 450 and some extensions up to 130. About 5 sets of calf raises up to 130.

Tomorrow I'll see how my knee feels about that. Praying for the best. (http://i141.photobucket.com/albums/r54/oana0427/emoticon/ththplease.gif)
Title: Re: My Lifting Journey
Post by: piperdown on July 20, 2015, 01:56:53 PM
FINALLY was able to go in and do at least a little something.

Still not sure about the bicep so I did some leg work.

Just some leg press up to 450 and some extensions up to 130. About 5 sets of calf raises up to 130.

Tomorrow I'll see how my knee feels about that. Praying for the best. ([url]http://i141.photobucket.com/albums/r54/oana0427/emoticon/ththplease.gif[/url])


Hope the knee is good to go!
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 01:57:49 PM
Thanks Eric. I wore my brace while working out so I'm hoping that will help.
Title: Re: My Lifting Journey
Post by: piperdown on July 20, 2015, 01:59:11 PM
Thanks Eric. I wore my brace while working out so I'm hoping that will help.

that's a smart move.
I'm not even sure where my knee brace is! So $800 is hiding somewhere in the house.
Title: Re: My Lifting Journey
Post by: Cali on July 20, 2015, 02:04:23 PM
$800 brace! Goddamn

hows the bicep feeling?
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 02:06:29 PM
Thanks Eric. I wore my brace while working out so I'm hoping that will help.


that's a smart move.
I'm not even sure where my knee brace is! So $800 is hiding somewhere in the house.


$800 knee brace?? Mine was maybe $50

(http://www.teamjimmyjoe.com/wp-content/uploads/2013/08/Funny-Mug-Shots-Funny-Face1.jpg)
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 02:08:42 PM
$800 brace! Goddamn

hows the bicep feeling?

I'm not sure how it's really doing. I'm trying to avoid any real stress on it.

I did help my bro inlaw carry these planks that are (3) 2x12's about 14' long all screwed together. I could sorta feel it pulling so I'm gonna avoid back/bicep work this week.

May go in and try some chest/tri work tomorrow. Been doing pushups and that doesn't affect my bicep at all.
Title: Re: My Lifting Journey
Post by: piperdown on July 20, 2015, 02:08:58 PM
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 02:10:44 PM
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.

That sucks. Hope everything is all better for you now.
Title: Re: My Lifting Journey
Post by: piperdown on July 20, 2015, 02:12:50 PM
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.

That sucks. Hope everything is all better for you now.

Well, the brace has been missing for 3+ years now......
Title: Re: My Lifting Journey
Post by: sakustoms on July 20, 2015, 02:15:53 PM
Custom Breg knee brace.
Had a lot of issues with bone on bone and lack of stability years ago before I started lifting again.
Strong hamstrings make for a happy knee.

That sucks. Hope everything is all better for you now.

Well, the brace has been missing for 3+ years now......

Hahaha I guess that's a good thing. Sorta....  ;D
Title: Re: My Lifting Journey
Post by: sakustoms on July 21, 2015, 12:52:09 PM
Went again today and did some chest/tri work.

Just stuck to lighter DB work for chest and did some svend presses to finish chest.

Did some cable work for regular tricep press and overhead too.

Bicep didn't seem to be affected too much by this. Not sure if I'm going to attempt any back/Bi work this week yet.
Title: Re: My Lifting Journey
Post by: tobymax on July 21, 2015, 01:22:51 PM
It's gotta feel good to be back in the gym, even if not at 100% yet.  Careful with that biceps injury, don't rush it.
Title: Re: My Lifting Journey
Post by: sakustoms on July 21, 2015, 01:29:13 PM
It's gotta feel good to be back in the gym, even if not at 100% yet.  Careful with that biceps injury, don't rush it.

It definitely does feel good to be back at it. It's weird but the past couple weeks I felt fat and flat. Today after doing chest/tris I feel pumped and sorta feel less flabby.

I know the latter part is a mind thing but it really feels good to get in and do some work.
Title: Re: My Lifting Journey
Post by: sakustoms on July 27, 2015, 12:29:50 PM
Still working on rehabing leg.

Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.

Not trying to push it. Just want to see what my knee can handle.
Title: Re: My Lifting Journey
Post by: piperdown on July 27, 2015, 02:55:18 PM
Still working on rehabing leg.

Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.

Not trying to push it. Just want to see what my knee can handle.

Not too shabby with a sketchy knee.. :)
Title: Re: My Lifting Journey
Post by: sakustoms on July 27, 2015, 05:28:28 PM
Thanks. Trying to up it a little each week.
Title: Re: My Lifting Journey
Post by: Merkley on July 27, 2015, 06:19:11 PM
Still working on rehabing leg.

Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.

Not trying to push it. Just want to see what my knee can handle.

 8) 8) 8)
Title: Re: My Lifting Journey
Post by: sakustoms on July 28, 2015, 06:43:49 AM
Still working on rehabing leg.

Was able to work up to 540 on leg press today, up to 120 on leg extension and 110 on seated calf raises.

Not trying to push it. Just want to see what my knee can handle.

 8) 8) 8)

 ;D ;D ;D
Title: Re: My Lifting Journey
Post by: sakustoms on July 28, 2015, 02:16:24 PM
Did some chest and tricep work today. So far this doesn't really bother my bicep. The only thing I was really worried about was carrying the 70lb dumbbells. Didn't know if this would strain the Bi again. Seems ok so far.
Title: Re: My Lifting Journey
Post by: piperdown on July 28, 2015, 03:29:40 PM
Did some chest and tricep work today. So far this doesn't really bother my bicep. The only thing I was really worried about was carrying the 70lb dumbbells. Didn't know if this would strain the Bi again. Seems ok so far.

That's good it didn't strain it.
Title: Re: My Lifting Journey
Post by: BLK00TJ on July 28, 2015, 05:07:14 PM
You getting banged up a lot there Eric.  Take care of them injuries and get back under the bar.
Title: Re: My Lifting Journey
Post by: sakustoms on July 29, 2015, 07:21:23 AM
Did some chest and tricep work today. So far this doesn't really bother my bicep. The only thing I was really worried about was carrying the 70lb dumbbells. Didn't know if this would strain the Bi again. Seems ok so far.

That's good it didn't strain it.

Yea definitely. Feels ok today too.

You getting banged up a lot there Eric.  Take care of them injuries and get back under the bar.

That's for damn sure Ron. I don't know what's going on. Getting old sucks, I don't recommend it. lol

I definitely need to hit some shoulders and light back this week to keep testing the bicep.
Title: Re: My Lifting Journey
Post by: sakustoms on July 30, 2015, 12:19:55 PM
Went in and did shoulders today. Everything seemed to be ok up until I did BB shrugs.

Only worked up to 160 but the last 2 sets seemed to aggravate my bicep. It's a little sore now but hopefully it'll pass. I did end up wrapping it.
Title: Re: My Lifting Journey
Post by: piperdown on July 30, 2015, 02:11:17 PM
Went in and did shoulders today. Everything seemed to be ok up until I did BB shrugs.

Only worked up to 160 but the last 2 sets seemed to aggravate my bicep. It's a little sore now but hopefully it'll pass. I did end up wrapping it.

Sounds like the bicep or tendon doesn't like constant tension.
Title: Re: My Lifting Journey
Post by: sakustoms on July 30, 2015, 02:40:07 PM
Went in and did shoulders today. Everything seemed to be ok up until I did BB shrugs.

Only worked up to 160 but the last 2 sets seemed to aggravate my bicep. It's a little sore now but hopefully it'll pass. I did end up wrapping it.

Sounds like the bicep or tendon doesn't like constant tension.

Something in the bicep area doesn't. It was fine with the lighter weight but the heavier weight hanging from my hands didn't feel good.

I'm gonna continue to take it easy for a couple more weeks.

Guess I'll just work on getting toned. Hahaha That won't ever happen as I love eating.
Title: Re: My Lifting Journey
Post by: BigDaddy on July 30, 2015, 03:21:30 PM
Something in the bicep area doesn't. It was fine with the lighter weight but the heavier weight hanging from my hands didn't feel good.

I'm gonna continue to take it easy for a couple more weeks.

Guess I'll just work on getting toned. Hahaha That won't ever happen as I love eating.

I found that wrist straps when doing any kind of pulling movement helped with my elbow/bicep soreness.  I didn't have to grip as tightly, which helped me keep the bicep relaxed.
Title: Re: My Lifting Journey
Post by: sakustoms on July 30, 2015, 06:15:57 PM
I'm not sure if that will make a difference since the biceps issue is due to almost tearing something. I'll definitely give it a try next week though. Thanks for the info.
Title: Re: My Lifting Journey
Post by: sakustoms on August 03, 2015, 12:30:45 PM
Another day of leg rehab.

Leg Press

90x10
180x10
270x10
360x10
450x5
540x5

Calf raise on LP

540x10
450x10
360x10
270x10
180x10
90x10

Leg Extension

70x10
90x10
110x10
115x10

That's it. Knee still ok. (http://trailerparkboys.org/forums/Smileys/default/eusa_dance.gif)
Title: Re: My Lifting Journey
Post by: Merkley on August 03, 2015, 01:15:18 PM
Glad to see the knee is rehabbing well!

Back off the weight a bit for the bicep, active recovery might be your best bet for awhile. As BD has mentioned, try some wrist wraps and see if this helps
Title: Re: My Lifting Journey
Post by: sakustoms on August 03, 2015, 02:55:16 PM
Glad to see the knee is rehabbing well!

Back off the weight a bit for the bicep, active recovery might be your best bet for awhile. As BD has mentioned, try some wrist wraps and see if this helps

Thanks Merk. I plan on adding in some real light weight back/bicep stuff this week and will use my wrist hooks. Hopefully this makes a difference.
Title: Re: My Lifting Journey
Post by: sakustoms on August 04, 2015, 12:29:41 PM
First normal chest/tri workout in weeks.

Flat db bench

35-12
50-10
60-8
80-6
90-6

Incline db bench

45-12
55-10
65-8
75-6

Pec deck - went lighter on these, concentrating on the squeeze

70-12
80-10
90-8

2 handed db overhead extension

40-15
45-12
50-10
55-8

Rev grip straight bar tricep pressdown

80-10
95-10
110-9

SS with reg grip straight bar pressdown

80-10
95-10
80-10

Svend press
2x5lb plates


10-up 10-straight out 10- down X 2 sets

PS - the knee is feeling ok today so I'll ramp up the weight a little more next week.
Title: Re: My Lifting Journey
Post by: sakustoms on August 06, 2015, 12:09:40 PM
First day back doing any back/bicep work

Used my hooks for heavier stuff and also wrapped the bicep.

Smith rack pulls

Plate weight only


90-10
140-5
180-5

SS with wide grip pull-up - slow and squeeze at top

bw-10
bw-10

ISO lateral high row

50-10
70-10
90-10
110-10
130-10

Db bicep curl

15-10
20-5

And that was all the curls my bicep could handle.  >:(

And finished with a couple light sets of

Straight bar lat pressdown


40-10
50-10
55-10
Title: Re: My Lifting Journey
Post by: sakustoms on August 10, 2015, 12:11:26 PM
Legs - pretty much the same thing as last week.

Leg press

90-10
180-10
270-10
360-5
450-5
540-5

SS with leg press calf raise

90-10
180-10
270-10
360-10
450-10
540-5


Leg extensions

70-10
90-10
105-10

Finished with a couple sets on the adductor machine to work the hips.
Title: Re: My Lifting Journey
Post by: piperdown on August 10, 2015, 02:27:08 PM
Looks like a good leg workout.
Knee holding up okay?
Title: Re: My Lifting Journey
Post by: sakustoms on August 10, 2015, 02:32:53 PM
Looks like a good leg workout.
Knee holding up okay?

Thanks. It seems to be. The only thing I feel right now is that dull feeling in my quads that said I will probably be sorry tomorrow.  :o  ;D
Title: Re: My Lifting Journey
Post by: piperdown on August 10, 2015, 03:47:05 PM
Looks like a good leg workout.
Knee holding up okay?

Thanks. It seems to be. The only thing I feel right now is that dull feeling in my quads that said I will probably be sorry tomorrow.  :o  ;D

 :rofl: oh the doms after a little layoff.....
Title: Re: My Lifting Journey
Post by: sakustoms on August 10, 2015, 05:15:20 PM
Looks like a good leg workout.
Knee holding up okay?

Thanks. It seems to be. The only thing I feel right now is that dull feeling in my quads that said I will probably be sorry tomorrow.  :o  ;D

 :rofl: oh the doms after a little layoff.....

Yea I can hardly wait. :( lol
Title: Re: My Lifting Journey
Post by: sakustoms on August 12, 2015, 12:22:47 PM
8/12/2015

Flat db bench - each hand

35-12
50-10
80-6
95-6
35-20- Gotta get that pump LOL

Incline db bench - each hand

45-12
55-10
65-6

Incline db fly - each hand

30-12
40-10
45-10

Overhead rope extension

50-12
65-10
80-10

Rev grip strt bar tricep pressdown

80-10
95-10
110-10


Svend press
3x5lb plates


10-up 10-straight out 10- down X 2 sets
Title: Re: My Lifting Journey
Post by: sakustoms on August 13, 2015, 01:01:39 PM
8/13/2015

Shoulders

OHP

DB


25-12
35-10
55-6
25-20

Side lateral raises

5-15
10-12
15-10
20-8

SS with

Front raises


5-15
10-12
15-10
20-8


Pec deck rear delts

60-15
75-12
90-10
105-8


Smith shrug

90-15
140-10
180-10 - Last 3 sets done no rest
160-10
140-10

DB rear fly

10-10
15-10
20-10

Strength felt down today. The DB OHP kicked my ass, that's why I stopped at 55 and did the lightweight set. Not sure what was going on.

This F'n bicep injury is starting to piss me off too. The heavier shrugs bothered it and messed up the rest of my workout.  >:(
Title: Re: My Lifting Journey
Post by: piperdown on August 13, 2015, 02:08:35 PM
Really sounds like you have a tendon injury.

Title: Re: My Lifting Journey
Post by: sakustoms on August 13, 2015, 02:45:05 PM
Really sounds like you have a tendon injury.

Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.

I am not a happy camper. Time to really work on cutting I guess.
Title: Re: My Lifting Journey
Post by: piperdown on August 13, 2015, 04:29:22 PM
Really sounds like you have a tendon injury.

Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.

I am not a happy camper. Time to really work on cutting I guess.

I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.
Title: Re: My Lifting Journey
Post by: sakustoms on August 14, 2015, 07:07:51 AM
Really sounds like you have a tendon injury.

Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.

I am not a happy camper. Time to really work on cutting I guess.

I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.

Yea, looks like that's what I'll be doing. I was gonna go in and do back today but I'm just gonna give the arm some time to rest. :(
Title: Re: My Lifting Journey
Post by: piperdown on August 14, 2015, 07:19:40 AM
Really sounds like you have a tendon injury.

Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.

I am not a happy camper. Time to really work on cutting I guess.

I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.

Yea, looks like that's what I'll be doing. I was gonna go in and do back today but I'm just gonna give the arm some time to rest. :(

If the knee feels up to it you could always get a light leg workout in.
Title: Re: My Lifting Journey
Post by: sakustoms on August 14, 2015, 08:52:06 AM
Really sounds like you have a tendon injury.

Yea that's what someone else said. Same thing that I had with the leg I think. Guess I gotta stick to light weights for a couple months.

I am not a happy camper. Time to really work on cutting I guess.

I had to cut out any forward pressing, so no bench BB or DB. Could still do flys for chest but that was about it. Took about 10 weeks before I could add them back in and really light for another 6 weeks. Only now starting to ramp weight back up and I'm still doing it slowly.

Yea, looks like that's what I'll be doing. I was gonna go in and do back today but I'm just gonna give the arm some time to rest. :(

If the knee feels up to it you could always get a light leg workout in.

I could but I had some pain the other day so I am going to stick to once a week for now. It's weird because it didn't hurt the day after then a couple days later just a shooting pain and then gone. :dunno:
Title: Re: My Lifting Journey
Post by: sakustoms on August 17, 2015, 02:52:08 PM
Squats

Bar-10
95-6
115-5
135-4
155-3

Seated calf raises

100-10
100-10
100-10

Leg curls

70-10
70-10
70-10

Leg extensions

70-10
90-10
105-10

First time back to squatting. Was deep squatting and worked up to 155 before I started getting pain in my leg. Stopped after that.
Title: Re: My Lifting Journey
Post by: tobymax on August 18, 2015, 10:49:54 AM
Good work.  Gotta get back on that horse, or bike, or whatever the saying is.
Title: Re: My Lifting Journey
Post by: sakustoms on August 19, 2015, 10:17:38 AM
Good work.  Gotta get back on that horse, or bike, or whatever the saying is.

Thanks Toby. I think I'm gonna work my way slowly up to that horse. Maybe start with a pony first. ;)
Title: Re: My Lifting Journey
Post by: piperdown on August 19, 2015, 10:33:47 AM
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!
Title: Re: My Lifting Journey
Post by: sakustoms on August 19, 2015, 10:46:43 AM
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!

Yea I had 175 on the bar for the next round and my leg let me know to stop. lol
Title: Re: My Lifting Journey
Post by: piperdown on August 19, 2015, 10:57:36 AM
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!

Yea I had 175 on the bar for the next round and my leg let me know to stop. lol

Sometimes you have to listen to the body. May not like what it tells you but....well you know.
Title: Re: My Lifting Journey
Post by: sakustoms on August 19, 2015, 11:13:09 AM
Hey! Back to some squats, excellent. Just take it nice and slow.
Good call stopping at 155 with the twinge!

Yea I had 175 on the bar for the next round and my leg let me know to stop. lol

Sometimes you have to listen to the body. May not like what it tells you but....well you know.

Yea I've tried to power through too many times. That's why everything hurts now. lol
Title: Re: My Lifting Journey
Post by: sakustoms on August 20, 2015, 12:29:40 PM
Ate way too much food yesterday but I put it to work today in the gym.

Flat db bench - each hand

35-12
50-8
100-5 - PR baby :woot:
60-10
50-10
35-20

Decline db bench - each hand

45-10
55-10
65-8
75-6

CGBP

95-12
115-10
125- 10

Pec deck

70-10
80- 10
90-10

SS with

Straight bar tricep pressdown - heavier stack

40-12
50-10
60-10

Svend press

3x5lb plate
s

10-up 10-straight out 10- down X 1 set

2x5lb plates

10-up 10-straight out 10- down X 2 sets
Title: Re: My Lifting Journey
Post by: piperdown on August 20, 2015, 03:21:22 PM
Sweet! Congrats on the PR! Killing it in the gym  :rocker:
Title: Re: My Lifting Journey
Post by: tobymax on August 20, 2015, 04:55:04 PM
100-5 - PR baby :woot:
Video or it didn't happen.   ;)

Congrats on that tremendous PR!  That's really something for a 160-something lb guy.  Pretty soon you'll be giving ID a run for his money.

But really, you should try and video those big lifts.   
Title: Re: My Lifting Journey
Post by: sakustoms on August 20, 2015, 06:37:04 PM
Sweet! Congrats on the PR! Killing it in the gym  :rocker:

Thanks Eric. I'm really happy especially since my lifts fell off after getting hurt. Next stop - 105s. Haha
Title: Re: My Lifting Journey
Post by: sakustoms on August 20, 2015, 06:39:37 PM
100-5 - PR baby :woot:
Video or it didn't happen.   ;)

Congrats on that tremendous PR!  That's really something for a 160-something lb guy.  Pretty soon you'll be giving ID a run for his money.

But really, you should try and video those big lifts.   

Thanks Toby. I am sitting around 158 right now and still dropping.

I would love to video those lifts but there's literally 2 feet between benches and the bench is about 2 feet from the dumbbell rack. There's no room and I would feel stupid asking someone to video me.

Thank you for the great compliment but I don't foresee giving ID any competition anytime soon. Bando is already closer to him than I am.
Title: Re: My Lifting Journey
Post by: sakustoms on August 21, 2015, 12:30:53 PM


DB OHP

25-12
35-10
55-6
25-20


Side lateral raises

5-12
10-10
15-10
20-8

SS with

Front raises

5-12
10-10
15-10
20-8


Pec deck rear delts

60-15
75-12
90-10
105-7


Smith shrug

90-15
140-10
180-10 - Last 3 sets done no rest
160-10
140-10

2 handle pulldowns

60-10
75-10
90-8

2 handle seated row

60-10
75-10
90-10
105-10


Straight bar Lat Pressdowns

95-15
110-12
125-10
140-8

Had to put back and shoulders together due to missing days this week.
Title: Re: My Lifting Journey
Post by: sakustoms on August 24, 2015, 12:42:25 PM
8/24/2015

Squats

Bar-10
95-6
135-4
155-3
175-3
205-2

Leg extensions - squeeze and hold at top

70-10
90-10
110-10
120-10
130-10

Seated calf raises

100-10
100-10
100-10

Managed to work my way up to 205 for squats today. I think I'm going to stay at or below that for a little because my leg was hurting afterwards.
Title: Re: My Lifting Journey
Post by: piperdown on August 24, 2015, 02:37:38 PM
Nothing wrong with taking it nice and slow.
I'm sure your knee will thank you  :)
Title: Re: My Lifting Journey
Post by: sakustoms on August 25, 2015, 06:44:11 AM
Yea for sure. The pain seems to be in the inside of my leg above the knee.
Title: Re: My Lifting Journey
Post by: piperdown on August 25, 2015, 07:12:50 AM
Yea for sure. The pain seems to be in the inside of my leg above the knee.

Well, 205 for 2 after your knee issues is nothing to sneeze at!
Title: Re: My Lifting Journey
Post by: sakustoms on August 25, 2015, 10:22:57 AM
Yea for sure. The pain seems to be in the inside of my leg above the knee.

Well, 205 for 2 after your knee issues is nothing to sneeze at!

Thanks. I had more than that in me but really didn't wanna push things. Next week I'll try 205x3.
Title: Re: My Lifting Journey
Post by: sakustoms on August 25, 2015, 12:31:28 PM
8/25/2015

Flat db bench - each hand

35-12
50-8
100-5
60-20
50-15

Incline db bench

40-10
50-10
65-10
35-20


CGBP

95-15
115-10
125- 10

Pec deck

70-10
80- 10
90-10


SS with

Straight bar tricep pressdown


40-12
50-10
60-10

Wanted to bump up to 105s on bench today but felt like crap. Next week will have to be the week.
Title: Re: My Lifting Journey
Post by: sakustoms on August 27, 2015, 12:49:59 PM
Smith OHP

50-20
70-15
90-10

Side DB raises

5-12
10-15
15-10


SS with front DB raises

5-12
10-15
15-10

Pec deck rear delts

50-15
70-15
90-15

2 handle pulldowns

60-10
75-15
90-10

Straight bar Lat Pressdowns

95-15
110-12
125-10
140-8
Title: Re: My Lifting Journey
Post by: piperdown on August 27, 2015, 02:15:41 PM
solid shoulder and lat workout  :)
Title: Re: My Lifting Journey
Post by: sakustoms on August 27, 2015, 02:27:25 PM
solid shoulder and lat workout  :)

Thanks Eric. My gym is closed tomorrow so I had to double up. I wanted to do more but alas shit just started hurting again. It's getting old.

Besides, I ran out of time anyway. Now, 3 days off to let things heal.
Title: Re: My Lifting Journey
Post by: tobymax on August 27, 2015, 03:25:28 PM
Good consistent work in here, despite the aches and pains.  And you hit those 100's x 5 on the db bench again!  Nice job. 
Title: Re: My Lifting Journey
Post by: sakustoms on August 31, 2015, 06:55:23 AM
Good consistent work in here, despite the aches and pains.  And you hit those 100's x 5 on the db bench again!  Nice job.

Thanks Toby. I'm trying to get back into it but the injuries are starting to really suck.
Title: Re: My Lifting Journey
Post by: sakustoms on August 31, 2015, 01:42:09 PM
8/31/2015

Leg press

90-10
180-10
270-10
360-5
450-5
540-5

SS with leg press calf raise

90-10
180-10
270-10
360-10
450-5
540-5


Leg extensions - squeeze and hold at top

70-10
80-10
90-10
110-10
130-10

Leg curls

70-10
75-10
85-10
Title: Re: My Lifting Journey
Post by: sakustoms on September 01, 2015, 01:09:00 PM
9/1/2015

Flat db bench - each hand

35-12
50-9
100-5 - Wanted 6 but only got 5
65-20 - Up from 60 lb dumbbells last week
55-15 - Up from 50 lb dumbbells last week


CGBP

95-15
115-12
125- 15

Pec deck

70-10
80- 10
90-10


Overhead rope extension

50-15
60-12
80-10


Rev grip strt bar tricep pressdown

80-12
90-12
110-9


Svend press

3x5lb plates

10-up 10-straight out 10- down X 2 set

2x5lb plates

10-up 10-straight out 10- down X 1 sets
Title: Re: My Lifting Journey
Post by: piperdown on September 01, 2015, 02:10:53 PM
Nice job Eric!
You may have wanted 6 but your 5 is way better than what I could do!
Nice  8) on the increase with the other sets. Definitely making some progress....
Title: Re: My Lifting Journey
Post by: sakustoms on September 01, 2015, 02:58:00 PM
Thanks Eric. I still seem to be jumping up either in weights or reps, albeit slowly, even though I am down a couple pounds.

Maybe it has to do with the Ostar1ne but I'm only taking 10mg of it daily.
Title: Re: My Lifting Journey
Post by: piperdown on September 01, 2015, 04:56:20 PM
Thanks Eric. I still seem to be jumping up either in weights or reps, albeit slowly, even though I am down a couple pounds.

Maybe it has to do with the Ostar1ne but I'm only taking 10mg of it daily.

You do realize that's 7mg more that what the study showed to help preserve lean muscle mass right?
BTW I'm taking 15mg. No issues but I can't help but think it's doing something positive. After all this is almost 4 months into a cut and, while my strength went down a bit for a few weeks, now my strength is going up.
Title: Re: My Lifting Journey
Post by: sakustoms on September 01, 2015, 05:22:29 PM
Thanks Eric. I still seem to be jumping up either in weights or reps, albeit slowly, even though I am down a couple pounds.

Maybe it has to do with the Ostar1ne but I'm only taking 10mg of it daily.

You do realize that's 7mg more that what the study showed to help preserve lean muscle mass right?
BTW I'm taking 15mg. No issues but I can't help but think it's doing something positive. After all this is almost 4 months into a cut and, while my strength went down a bit for a few weeks, now my strength is going up.


No I didn't realize the dosage they tested was so low. I am hoping it will help preserve as much lean muscle as possible as I continue to drop fat. 
Title: Re: My Lifting Journey
Post by: sakustoms on September 03, 2015, 01:23:15 PM
9/3/2015

Smith OHP

50-20
70-15
90-10
110-10


Smith shrug

90-15
140-10
180-10
160-10
140-10

Side DB raises

5-15
10-15
15-12


SS with front DB raises

5-15
10-15
15-12

Pec deck rear delts

50-15
70-15
90-15

2 handle pulldowns

60-15
75-15
105-15

1 handle seated row

60-10
80-10
110-10
130-8
Title: Re: My Lifting Journey
Post by: Cali on September 05, 2015, 11:30:49 PM
Still going strong I see, good job!
Title: Re: My Lifting Journey
Post by: sakustoms on September 06, 2015, 09:42:38 AM
Still going strong I see, good job!

Thanks Matt. Good to see you back here. How's everything going?
Title: Re: My Lifting Journey
Post by: Cali on September 06, 2015, 04:33:37 PM
Still going strong I see, good job!

Thanks Matt. Good to see you back here. How's everything going?

It's going lol, trying to survive all the pressure from everyone to succeed lol
Title: Re: My Lifting Journey
Post by: sakustoms on September 06, 2015, 04:53:48 PM
Don't sweat it. Just stay focused and do your thing.
Title: Re: My Lifting Journey
Post by: sakustoms on September 15, 2015, 12:28:07 PM
9/15/15

Chest/Tris

Flat db bench - each hand


35-12
50-9
100-7 Rep PR :woot:
65-20
55-15

Incline db bench

40-10
50-10
65-6


CGBP

95-15
115-12
135- 10

Pec deck

70-12
80- 12
90-10


SS with

Overhead rope extension


50-15
70-12
90-10


Svend press

3x5lb plates

10-up 10-straight out 10- down X 1 set

2x5lb plates

10-up 10-straight out 10- down X 2 sets

The overhead rope extensions bothered my right shoulder for some reason. I'll probably swap them out for tricep pressdowns next time.
Title: Re: My Lifting Journey
Post by: tobymax on September 16, 2015, 09:35:38 AM
Awesome chest workout.  Nice work on that 100's x 7 set!
Title: Re: My Lifting Journey
Post by: sakustoms on September 16, 2015, 09:57:34 AM
Awesome chest workout.  Nice work on that 100's x 7 set!

Thanks Toby. I attempted an 8th rep. No bueno. lol
Title: Re: My Lifting Journey
Post by: Get-n-fit on September 16, 2015, 02:03:54 PM
Awesome chest workout.  Nice work on that 100's x 7 set!

this x 2!!
Dude that's awesome!!!
Title: Re: My Lifting Journey
Post by: sakustoms on September 16, 2015, 02:39:35 PM
Awesome chest workout.  Nice work on that 100's x 7 set!

this x 2!!
Dude that's awesome!!!

Thanks Brad. Part of me wants to go back to 531 and lifting heavy but the parts that always hurt just want to lift light weights. :jester:
Title: Re: My Lifting Journey
Post by: sakustoms on September 17, 2015, 12:25:16 PM
9/17/2015

Smith OHP

50-20
70-15
100-10
120-10


Smith shrug

90-15
140-10
180-10  Last 3 sets done no rest
160-10
140-10

Side DB raises

5-15
10-15
15-15

SS with front DB raises

5-15
10-15
15-15

Rear delt machine

50-15
70-15
90-15

2 handle pulldowns

60-15
80-15
110-15

V handle seated row

60-10
80-10
110-10


Straight bar Lat Pressdowns

80-15
90-10

Did this all in about 45 minutes. I've mostly stopped taking my asthma medication. Rushing through this had me kinda winded but I made it through the whole thing without even using my rescue inhaler.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 28, 2015, 12:12:53 PM
Ok so I've had enough of the workout I've been doing all year. Lately I've been losing interest in getting to the gym. So I decided to go back to 5/3/1.

Today was my 1st day back on it and my 1st real leg workout in a looooong time. Not sure where I actually am so I am starting lighter.

5/3/1

Squat

85-5
105-5
125-3
135-5
155-5
185-5+ - 8 Wanted more here but started to get pain in my leg so I stopped.

Leg extensions - squeeze and hold at top

70-10
80-10
90-10
110-10
130-10

Seated calf extension

80-10
110-10
140-10
150-10

Not running any BBB extras or anything yet. Just wanna get used to this again before I modify/add anything.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on September 28, 2015, 02:23:44 PM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 28, 2015, 02:28:39 PM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.

Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.

I was just too lazy to type it all out. lol
Title: Re: Back on my 5/3/1 grind
Post by: James500 on September 28, 2015, 04:53:01 PM
Doing work, way to go
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 28, 2015, 08:13:45 PM
Thanks James.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on September 29, 2015, 06:53:07 AM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.

Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.

I was just too lazy to type it all out. lol

Ah, gotcha. That makes sense with the leg.

pffft, I just cut and paste.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 29, 2015, 07:01:20 AM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.

Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.

I was just too lazy to type it all out. lol

Ah, gotcha. That makes sense with the leg.

pffft, I just cut and paste.

Haha. I made the basic chart on the computer and then added everything into my phone. It sucks.

There's supposed to be a black iron beast app coming out soon for this. That will make things so much easier.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on September 29, 2015, 07:12:11 AM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.

Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.

I was just too lazy to type it all out. lol

Ah, gotcha. That makes sense with the leg.

pffft, I just cut and paste.

Haha. I made the basic chart on the computer and then added everything into my phone. It sucks.

There's supposed to be a black iron beast app coming out soon for this. That will make things so much easier.

I'll  believe it when I see it. That "app coming soon" has been on bib for almost 2 years now….
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 29, 2015, 07:48:43 AM
Nice, back on the 531 train.

Holding off on the bbb seems odd though since you've been lifting continuously. I'd think it wouldn't be much more volume than you were doing before.

Actually I'm more so holding off on doing BBB for leg workout since I've hardly done legs since hurting my leg in April. I am probably going to do some type of bbb for the rest of the workouts.

I was just too lazy to type it all out. lol

Ah, gotcha. That makes sense with the leg.

pffft, I just cut and paste.

Haha. I made the basic chart on the computer and then added everything into my phone. It sucks.

There's supposed to be a black iron beast app coming out soon for this. That will make things so much easier.

I'll  believe it when I see it. That "app coming soon" has been on bib for almost 2 years now….

(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQ_KnYunEP46wL-XVCz51E1mYajPq1wbaMYlGXamJoL5RDxd9BvzA&reload=on)
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 29, 2015, 12:58:03 PM
9/29/2015

5/3/1

Flat BB bench

95-5
115-5
135-3
155-5
165-5
185-5+ Got 13  ;D

BBB - program called for 75x10 for 5 sets. I couldn't stick to that, felt it was too light.

75-10
95-10
115-10
125-10
135-10


CGBP

95-15
115-11
125-10

Dumbbell pullover

65-10
80-6
85-6


Overhead rope extension

70-12
90-10

Ran out of time. Back to work.
Title: Re: Back on my 5/3/1 grind
Post by: Bando on September 29, 2015, 04:39:35 PM

Dumbbell pullover

65-10
80-6
85-6


 :thumbsup:
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on September 29, 2015, 04:42:38 PM

Dumbbell pullover

65-10
80-6
85-6


 :thumbsup:

You were the one who originally reminded my of these a while back.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 05, 2015, 12:44:24 PM
10/5/2015


Squat

95-5
105-5
125-3
135-5
155-5
195-3+ Got 8

BBB - ATG paused

65-10
65-10
65-10
65-10

Leg extensions - squeeze and hold at top

70-10
90-10
120-10
130-10

Seated calf raise

110-10
110-10
110-10
110-10

I am still trying to get by without using my asthma meds or my inhaler. I made it all the way to the 3rd set of calf raises before I caved and used my inhaler.

Legs are fried, can't wait for DOMS.  >:(
Title: Re: Back on my 5/3/1 grind
Post by: BLK00TJ on October 05, 2015, 05:33:29 PM
Welcome back to the strength train Eric.  Knee giving you any problems coming back to the squats?
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 05, 2015, 05:59:33 PM
Welcome back to the strength train Eric.  Knee giving you any problems coming back to the squats?

Thanks Ron. Didn't have any issues today that's why I threw in a couple BBB sets. Plus I wanted to see what would happen doing atg squats again.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on October 05, 2015, 06:06:33 PM
Good news about the knee.
That's some solid volume on squats for today.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 06, 2015, 06:53:01 AM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on October 06, 2015, 06:54:44 AM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 06, 2015, 06:58:56 AM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)

Yes especially since last week I barely made it through squats before it started hurting. Thanks
Title: Re: Back on my 5/3/1 grind
Post by: Merkley on October 06, 2015, 04:47:38 PM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)

x2
Title: Re: Back on my 5/3/1 grind
Post by: BLK00TJ on October 06, 2015, 05:59:11 PM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)

Yes especially since last week I barely made it through squats before it started hurting. Thanks
Take it slow.  Think rehab.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 07, 2015, 07:05:59 AM
Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)

x2

Thanks Merk

Good news about the knee.
That's some solid volume on squats for today.

Thanks Eric. That is way more squatting than I am used to doing, especially since I haven't really done much at all since April.

The knee is feeling ok so far today. :thumbsup:

That's excellent, excellent news!!  :)

Yes especially since last week I barely made it through squats before it started hurting. Thanks
Take it slow.  Think rehab.

Yes I definitely am. That's why I did such light work at the end and only 4 sets. Slow and steady.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 07, 2015, 12:57:45 PM
10/7/2015

5/3/1

Flat BB bench

95-5
115-5
135-3
165-5
175-5
195-3+ Got 11 :woot:

BBB

135-10
145-10
135-10 paused
135-10 paused

CGBP

95-20
115-13
125-9

Dumbbell pullover - lighter weight but more reps this week

70-10
70-10
70-10


Pec deck

80- 12
90-12
100-10


SS with

Overhead rope extension


60-10
70-10
80-10
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on October 07, 2015, 02:40:23 PM
Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 07, 2015, 02:47:24 PM
Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.

Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on October 07, 2015, 03:22:02 PM
Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.

Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.

All that upper body stuff while your knee was recovering.
Legs didn't get a chance to steal all the nutrients.......  ;)
Title: Re: Back on my 5/3/1 grind
Post by: BLK00TJ on October 07, 2015, 07:16:33 PM
11!
Title: Re: Back on my 5/3/1 grind
Post by: Merkley on October 07, 2015, 09:25:26 PM
Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.

Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.

  :o Dayum!
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 08, 2015, 06:53:24 AM
Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.

Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.

All that upper body stuff while your knee was recovering.
Legs didn't get a chance to steal all the nutrients.......  ;)

That's for sure. One look will tell you that. :jester:

11!

Nice job Eric!
Climbing the charts!!

I'm hoping for 7 on my 3+ bench day tomorrow.

Thanks Eric. I was hoping for about 6-7 today. I told my spotter to not help at all unless the bar doesn't leave my chest. lol I was really surprised that I was able to bang out those 11 reps.

  :o Dayum!

Thank you gentlemen. You're too kind.

Today is shoulder day and I am lucky if I got 5 hrs sleep last night. This is gonna be a grinder.  :kawphee:
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 08, 2015, 11:42:29 AM
1/8/2015

5/3/1

Smith OHP

40-5
50-5
60-3
70-5
80-5
90-5+ Got 24 :dunno:

BBB

30-10
30-10
30-10
30-10
30-10


Smith shrug

90-15
140-10
180-10  Last 4 sets done no rest
160-10
140-10
90-15

Side DB raises

5-15
10-15
15-15


SS with front DB raises

5-15
10-15
15-15

Rear delt machine

50-15
70-15
90-15

Are side and front DB raises really necessary to build large shoulders? These things absolutely kill my shoulders. :(

Also, all those shrugs seem to have aggravated my bicep injury, which was feeling fine. Will see what happens tomorrow on back day. I may have to just skip deads.
Title: Re: Back on my 5/3/1 grind
Post by: piperdown on October 08, 2015, 02:11:17 PM
24?  24?! 24!!! Damn!  :thumbsup:

Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows....  :dunno:

I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 08, 2015, 02:46:39 PM
24?  24?! 24!!! Damn!  :thumbsup:

Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows....  :dunno:

I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.

Haha Thanks Eric. I've always liked doing shrugs and feel my traps respond to them. I especially have to do them since I haven't done deads in quite some time.

If I could build big shoulders without doing any raises I'd be very happy.
Title: Re: Back on my 5/3/1 grind
Post by: Bando on October 08, 2015, 03:00:24 PM

Are side and front DB raises really necessary to build large shoulders? These things absolutely kill my shoulders.

I think bench does plenty for front delts, you do need to be doing something for the side and rear IMO.
Title: Re: Back on my 5/3/1 grind
Post by: BigDaddy on October 08, 2015, 03:08:44 PM
24?  24?! 24!!! Damn!  :thumbsup:

Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows....  :dunno:

I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.

Haha Thanks Eric. I've always liked doing shrugs and feel my traps respond to them. I especially have to do them since I haven't done deads in quite some time.

If I could build big shoulders without doing any raises I'd be very happy.

Arnold Presses are good for side and front delts as they hit both.   Rear delts I do sitting backwards on the pec fly machine.

I still do the side and front raises, but usually stick to higher reps.  It is hard to beat the isolation they give you.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 08, 2015, 03:31:40 PM

Are side and front DB raises really necessary to build large shoulders? These things absolutely kill my shoulders.

I think bench does plenty for front delts, you do need to be doing something for the side and rear IMO.

Yea it's the side delts I worry won't get hit if I skip raises.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 08, 2015, 03:33:05 PM
24?  24?! 24!!! Damn!  :thumbsup:

Good question on side and front delt stuff. I do them like you have listed, more as a finisher.
I think they've helped but who knows....  :dunno:

I maybe throw in a shrug set 3-4 times a year, that's about it. Never remember them and I'm not convinced they are all that useful with all the other stuff like rows and OHP. Heck, my traps were so damn sore from OHP on Monday they've only just started to recover. And deads the next day were just brutal.

Haha Thanks Eric. I've always liked doing shrugs and feel my traps respond to them. I especially have to do them since I haven't done deads in quite some time.

If I could build big shoulders without doing any raises I'd be very happy.

Arnold Presses are good for side and front delts as they hit both.   Rear delts I do sitting backwards on the pec fly machine.

I still do the side and front raises, but usually stick to higher reps.  It is hard to beat the isolation they give you.

I also do rear delts on the pec deck machine. I just wish there was a less painful exercise I could do that was as effective for side delts as raises are. I'll have to look into Arnold presses.
Title: Re: Back on my 5/3/1 grind
Post by: BigDaddy on October 08, 2015, 04:08:52 PM
http://www.youtube.com/watch?v=6Z15_WdXmVw (http://www.youtube.com/watch?v=6Z15_WdXmVw)
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 09, 2015, 07:03:09 AM
[url]http://www.youtube.com/watch?v=6Z15_WdXmVw[/url] ([url]http://www.youtube.com/watch?v=6Z15_WdXmVw[/url])


Great video. Thanks BD. I'm gonna have to try them.

I also keep forgetting to do my Bando bang bangs.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 09, 2015, 03:07:50 PM
10/9/2015

5/3/1 Deads

135-5
160-5
195-3
225-5
245-5
255-5+ Got 10

2 handle pulldown

75-15
90-12
115-12

Seated rows

80-10
110-10
150-10

Straight bar lat pressdown

80-12
90-12
100-12
110-10


First time really doing deads in a year. My numbers are way down. :(
Title: Re: Back on my 5/3/1 grind
Post by: tobymax on October 12, 2015, 09:28:01 AM
I like Arnold Presses for shoulders, but I don't usually think about doing them unless I'm in a hotel where they only have dumbbells.  I like the lateral raises, but you know better than to risk it if they cause you pain.  My left shoulder always pops while doing them, but luckily no pain for me.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 13, 2015, 06:43:39 AM
I like Arnold Presses for shoulders, but I don't usually think about doing them unless I'm in a hotel where they only have dumbbells.  I like the lateral raises, but you know better than to risk it if they cause you pain.  My left shoulder always pops while doing them, but luckily no pain for me.

Nothing pops for me while doing them but they hurt like hell. The pain subsides quickly but I'd rather not go through that at all.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 13, 2015, 12:24:39 PM
10/13/2015

So our one and only squat rack was busy today. That leaves me with hack squats.

Hack squat

50-10
90-5
140-5
180-5
200-5


Leg extension

100-10
130-10
150-10
170-10

Standing calf raise

110-10
110-10
110-10
110-10

Real simple workout today but at least I got in and got it done.
Title: Re: Back on my 5/3/1 grind
Post by: XavierNusum on October 13, 2015, 01:10:38 PM
That's some serious weight on leg extensions!!!
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 13, 2015, 01:15:38 PM
That's some serious weight on leg extensions!!!

Thanks. I'm trying to get my bean poles to grow so I'm trying to up the weight. I'm already over bodyweight on those extensions so not sure how much higher I'll be able to push it.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 14, 2015, 12:28:46 PM
10/14/2015

5/3/1

Bench

95-5
115-5
135-3
170-5
180-3
205-1+ Got 10

BBB

135-10 paused
135-10 paused
135-10 paused
135-10 paused

CGBP

95-20
115-10
125-10

Dumbbell pullover

70-10
70-10
70-10


Pec deck

80- 12
95-12
105-12


SS with

Overhead rope extension


60-10
70-10
80-10
Title: Re: Back on my 5/3/1 grind
Post by: XavierNusum on October 14, 2015, 02:42:01 PM
Yet another super solid session! Great work
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 15, 2015, 06:59:50 AM
Yet another super solid session! Great work

Thanks Xavier
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 15, 2015, 12:40:26 PM
10/15/15

5/3/1

Smith OHP



50-5
60-5
70-5
80-5
90-3
100-1+  Got 22

BBB

40-10
40-10
40-10
40-10
40-10


Smith shrug

90-15
140-10
180-10  Last 4 sets done no rest
160-10
140-10
90-15


Side DB raises

5-15
10-15
15-15


SS with front DB raises

5-15
10-15
15-15

Rear delt machine

50-15
70-15
90-15


Bando bang bangs

10-25
15-25
Title: Re: Back on my 5/3/1 grind
Post by: XavierNusum on October 15, 2015, 03:23:04 PM
Ridiculous delt work! I'm taking notes for my small delt workout tonight!
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 15, 2015, 03:35:06 PM
Thanks. Appreciate the kind words. Now that I'm back to 5/3/1 I'm trying to put on some size.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 16, 2015, 12:37:56 PM
10/16/2015

2 handle pulldown

80-10
130-10
170-10
190-6
210-5
80-15

Seated rows

110-10
150-8
170-5
110-10 Drop sets no rest
90-10
70-10

Straight bar lat pressdown

80-12
90-12
100-12
110-12

Db curls - bicep rehab

20-10
25-10
30-10
Title: Re: Back on my 5/3/1 grind
Post by: XavierNusum on October 16, 2015, 02:08:04 PM
Man I love those lat pressdowns! I didn't even know where my lats where until I did those the first time, then it's like, oh yeah there they are! HA
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 16, 2015, 02:15:01 PM
Man I love those lat pressdowns! I didn't even know where my lats where until I did those the first time, then it's like, oh yeah there they are! HA

Haha Yea I started doing them at the end of my workout not too long ago. They are a great finisher for sure.
Title: Re: Back on my 5/3/1 grind
Post by: Bando on October 16, 2015, 03:07:00 PM

Bando bang bangs

10-25
15-25

I've since found that if you turn the pinky side of the DB up as they come together it more fully works the medial and rear delts. Stole this from Arnolds front raises.
Title: Re: Back on my 5/3/1 grind
Post by: sakustoms on October 16, 2015, 03:42:14 PM

Bando bang bangs

10-25
15-25

I've since found that if you turn the pinky side of the DB up as they come together it more fully