Author Topic: Rebuilding one day at a time  (Read 228741 times)

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #735 on: August 20, 2015, 06:42:57 PM »
Damn. I wood be real happy with 210x10. Especially on the last set. Great job.
Eric


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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #736 on: August 21, 2015, 01:53:56 PM »
Damn. I wood be real happy with 210x10. Especially on the last set. Great job.

Thanks! Last 2 reps were not easy.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #737 on: August 21, 2015, 02:02:34 PM »
Friday August 21, 2015

531 Cycle 1, week 3 Squats

Squats
95x5
115x5
135x3
170x5
195x3
215x6 (1+)

BBB DL
145x5x10

Hammy curls
60x5x10

Leg extensions
85x4x12

Wrapping up week 3 and am happy with the 1+ lifts. Will deload next week and grab some cardio to fill out the workout time.
Plugged the numbers in on blackironbeast. Puts me at these numbers for next cycle:

5+ OHP-115    DL-255     BP-215     SQ-200
3+ OHP-120    DL-270     BP-230     SQ-210
1+ OHP-125    DL-285     BP-240     SQ-225

We shall see how it goes.......
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #738 on: August 24, 2015, 02:36:39 PM »
Monday Aug 24, 2015

531 Cycle 1, week 4

Deload week

OHP
50x5
60x5
75x5

BBB
BP
115x5x10

Lat pulldown
100x5x10

Tri's pressdown - straight bar
60x5x10

Elliptical - 15 minutes

Just a simple deload week for 531. Hit the elliptical for 15 minutes and still made it back to the office in 35 mins.
Gonna be a yawner of a week.
Eric

Pork belly body......

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

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #739 on: August 25, 2015, 10:23:55 AM »
I always had a hard time with the deloads and actually sticking to it.

How's the weight loss going?
Eric


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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #740 on: August 25, 2015, 11:57:42 AM »
I always had a hard time with the deloads and actually sticking to it.

How's the weight loss going?

Since I'm in a cutting phase I figured the deload made a bit of sense in that I could grab 15-20 minutes cardio this week.

Weight loss is still ongoing but it's slowed a bit. Hovering around 190 right now. Hence the ^^^ additional cardio right now. I think I'm at that point where you are at the same weight for a couple weeks then, BAM, down a couple pounds more than normal.
I'd like to be down around 184ish by the end of Sept. I think at that point time wise and weight wise I'll be able to make an informed decision to either go to maintenance for a month then bulk or decide to continue with the cut. Only throwing out weight as a goal because it's easy to track but, in reality, I'm going by what the mirror tells me. Right now both the mirror and the scale are saying another 10lbs at least.......
Eric

Pork belly body......

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

Online sakustoms

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Re: Rebuilding one day at a time
« Reply #741 on: August 25, 2015, 12:51:05 PM »
Well at least you're still at it. I fell off bad last week but am trying to make it up this week. Keep at it.
Eric


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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #742 on: August 25, 2015, 01:51:40 PM »
Well at least you're still at it. I fell off bad last week but am trying to make it up this week. Keep at it.

Thanks. It really is one day at a time for me with cutting.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #743 on: August 25, 2015, 01:53:48 PM »
Tuesday August 25, 2015

531 Cycle 1, week 4

Deload week

DL
115x5
145x5
175x5


BBB
Squats
115x5x10 <-went very wide

20 mins on the treadmill at average 3.6mph. Got a little over 1 mile in for the walk.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #744 on: August 26, 2015, 01:39:20 PM »
Wednesday August 26, 2015

40 mins walking on the treadmill.
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #745 on: August 27, 2015, 01:52:46 PM »
Thursday August 27, 2015

531 Cycle 1, week 4

Deload week

BP
90x5
115x5
135x5

OHP
60x5x10

Machine rows
140x5x10

15 minutes on the treadmill at 3.5 mph.

Deload week is boring week.......
Eric

Pork belly body......

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

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #746 on: August 28, 2015, 02:14:01 PM »
Friday August 28, 2015

531 Cycle 1, week 4

Deload week

Squats
95x5
115x5
135x5

BBB DL
145x5x10

Hammy curls
60x5x10

Leg extensions
110x5x10

Thank God that this week is over. Deload week is boring as fuk!
I know my joints, ligaments and tendons are probably thanking me but....sheeeettt going to the gym felt like a chore.

Back to the heavy part next week!
Eric

Pork belly body......

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

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #747 on: August 28, 2015, 06:27:13 PM »
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #748 on: August 28, 2015, 10:44:53 PM »
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(
Eric

Pork belly body......

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

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #749 on: August 28, 2015, 11:22:30 PM »
Better a planned deload week than unplanned missed workouts due to tender tendons or worse, injury.

Yeah, I know. I'll stick with the plans on 531 as I'm sure it's good for my 45 year old joints but Gawd is it boring  >:(

JW may come and hunt me down, but IMO, a deload doesn't need to be a 50% decrease in weight.  I think you can push it hard at a different, higher rep scheme.  For 5/3/1, shoot for 3-4 sets of 10-12 hard reps with the same lifts which is drastically different than the high intensity 5 or less reps.

I hated the 5x10 @ 50% for the BBB program.  Unless my rest interval was under 45 seconds, those sets were way too easy to be considered work. I liked the alternative of making all the sets hard and dropping the weight as I fatigued.  My rest times were 3-5 minutes with those but since the weight was bigger, it fit my goals better.