Reduni's Log.

[reduni]

Finished off week 2 today. Things are going fairly well. The leg seems to be doing well and I'm almost completely pain free. Nothing there to worry about. Three session to catch up on so here goes.

531 w2 d2

warm ups

standing OHP

55x5
70x5
85x3


95x3
110x3
125x13    3+

Bench

135 x 5 x 10

pull ups

bw +20 x 2 x 10
bw x 10

narrow cable row

180x3x10


531 w2 d3

warm ups

squats low bar

110x5
135x5
165x3


190x3
220x3
245x10   3+


Deadlift

hook grip beltless

210 x 5 x 10

Ab rolls

bw x 3 x 10


531 w2 d 4

warm ups

bench

100 x 5
125 x 5
150 x 3
175 x 3
200 x 3
225 x 10   3+

seated ohp

70 x 5 x 10

woolam rows

225 x 3 x 10 these felt better today. Not as awkward as last time.

dips

bw + 50 x 3 x 10

Thats's the end of week 2. On to week 3

[reduni]

Still in the gym. Nothing special to write home about. Just puttering my way through 531. I'm done my first round and beginning the 2nd. I'm happy with how it went so far. Playing with hook grip and have found I don't mind it. Also using high bar for the accessories and low bar for the main squat day. That's all for now. I'm keeping an eye on everyone when I can but it is summer.

[Andrew]

 Cool that hook grip is working for you. I’ve tried it a few times and I quickly pansy out

[reduni]

Well I guess it's time to pull this thing out of the vault and dust it off. I've been doing 531 since the comp and things are progressing fairly well for the most part. Just started another cycle so I'll start here.

18 sept

531 week 1

warm ups

Deads

190 x 5
235 x 5
280 x 3

work sets

305 x 5
350 x 5
395 x 10 (5+)

highbar squats

165 x 5 x 10
I've been pausing reps as follows. set 1 last rep set 2 last 2reps etc until the last 5 reps on the last set. I've been liking the highbar lately although it is pretty light. Just at about 50% training max as per the program

behind the back shrugs on smith machine

305 x 3 x 10

Just an estimate at the weight. I don't know how much the bar actually weighs.

ab rolls ss w/ face pulls

3 x 10 BW

3 x 40 x 15

I've actually managed to do a few ab rolls from standing although pretty far from a full extension. Most so far is 4. I usually give it a go before I drop to my knees to do the sets. I'm pretty happy with that and the fact that I didn't knock any teeth out in the process (so far )

[Andrew]

Welcome back Rich. 395x10 dead is strong, bet your 1RM is over 500lbs

[reduni]

Welcome back Rich. 395x10 dead is strong, bet your 1RM is over 500lbs

Thanks Andrew. I'm pretty sure I have 515 entered as my 1rm for the program. I'm hoping for 500 at the meet in april.


Felt good today overall.

531 week 1 day 2

warm ups

OHP

5 x 65
5 x 80
3 x 95

working sets

5 x 105
5 x 120
12 x 135 (5+)

Bench Press

170 x 10 x 5 all paused
got a good pump from this.

pull ups

bw+25 x 3 x 10

neutral cable rows

185 x 3 x 10

db curls

30 x 3 x 10
gym has an arm blaster. It's like doing preacher curls standing up.

That's it.

[ShawnJ]

Pulls are strong as fuk Rich! Awesome to see ya back!

[reduni]

Pulls are strong as fuk Rich! Awesome to see ya back!

Thanks Shawn. I'm happy with my DL progress. It feels pretty good right now. I've switched to hook grip and managed to stick with it to where the pain is manageable. Certainly not great for high rep work.


531 week 1 day 3

squat low bar

warm ups

130 x 5
160 x 5
195 x 3


working sets

210  x 5
240 x 4
275 x 8 (5+)


Deficit deads  standing on 35# plates

235 x 10 x 5


ab roll ss/w face pulls

3 x 10

40 x 15

that's it. Had a call to babysit some downed power lines so not much in the way of sleep but managed to repeat 8 reps which is what I did last time at that weight. I picked up a couple more 45's off of kijiji and when I weighed them they were both 2 1/2 pounds over weight so any bb work over 135 on day 2 and 4 is actually 5 lbs heavier than what is written. I'm still only counting it as whats in the program when I get to the meet it helps me mentally. Maybe not on squats but 5 lbs on bench could be a posative.



Or it could just be me fooling myself

[ShawnJ]

Strong squats buddy, and 10 rep deficits sounds horrible!