Return of the King

BossArky

BossArky wrote: »

Hanging Leg Raise (feet to hands)
4x8 ... got a video of the last set to see what my form is like

I should probably do these a bit slower to have zero swing. Also should try and keep legs a bit straighter.

https://www.youtube.com/watch?v=Gf5NxoHUZ1M

BossArky

Sunday November 22nd (afternoon):

Walk 5km outdoors

BossArky

Wednesday November 25th: 531 Cycle 5 Week 2 Bench Press (6:30am-7:30am)

Bench Press
20kg - 1x10
35kg - 1x5
45kg - 1x5
55kg - 1x3
64kg - 1x3
73kg - 1x3
82kg - 1x5 ... prescribed reps = 3. Easy enough. Reps@weight pb
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+5kg - 3x8 ... 8, 4, 4, 4, 4

Calf Raise
40kg DB per arm - 5x15
---
One Arm Row
12.5kg per arm - 1x10
22.0kg per arm - 1x8
32.0kg per arm - 1x8
22.0kg per arm - 1x8
12.5kg per arm - 1x10
---
Face Pull
11.25kg - 3x10
---
Floor Press (balanced on 2x10kg and 1x5kg plate each side)
50kg - 2x10
---

That was the easiest training session I've had for a good while, thanks to a couple of days off since deadlifting.

I think wide grip pull ups at the width I'm doing them (i.e. as wide as possible) are too wide for my arm length. I'll stick with them until the end of this cycle and maybe bring the grip in a couple of inches afterwards. The range of motion seems to be reduced too much and I feel like Christ crucified on the cross with arms out to the sides rather than overhead.

Got a cramp in my right hamstring on the last couple of reps of the 82kg bench. I have been working on squeezing the bench between my legs (calves) to get a bit more stability. Maybe the cramp means I was nice and tight. Maybe it dosen't.

To squeeze the bench between my legs I have to move a few inches further up towards the head of the bench. This caused me to hit the pins on almost ever rep of the 82kg. Felt a lot more stable than previous benching, so maybe I'm on to something (thanks Brian). Now I just need to move back a small bit to avoid the pins.

BossArky

Thursday November 26th: 531 Cycle 5 Week 2 Squat (8:30pm-9:50pm)

Bird-dogs
2x10 per side
---
Squat
air - 1x10
20kg - 1x5
48kg - 1x5
60kg - 1x5
71kg - 1x3
83kg - 1x3
95kg - 1x3
108kg - 1x4 ... was supposed to be 107kg not 108kg. Prescribed reps = 3. Reps@weight pb
75kg - 1x10 ... boring but big
70kg - 1x10
65kg - 1x10
60kg - 2x10
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
90kg - 1x4
100kg - 1x2

Pull Apart (band)
3x10 ... during last 3 sets of SLDL

Shoulder Dislocates (band)
3x10 ... during last 3 sets of SLDL
---
Ab Pull Down
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---
Alternating DB Curl
14kg per arm - 1x30 ... i.e 15 each side
---
Barbell Curl
20kg - 1x15
20kg - 1x10
---
Medicine Ball Rolling ~5mins on hams, calves, quads and other bits I don't know the names of :pac:
---

Very happy with tonight's squatting. Was nervous all day thinking about it!

That 108kg x4 is just 2kg under my all time max which was 110kg x2.

I had my camera with me but didn't get a video as it took all my concentration to keep the rack and plates with all the people milling around trying to rob stuff. I usually avoid going to the gym in the evening 'cos it is too packed. This was unavoidable tonight as going somewhere tomorrow morning and had to get the squatting done.

I was so flustered that I put on 108kg instead of 107kg. Didn't realise that until thinking back on the top set whilst doing boring but big.

BossArky

Saturday November 28th:

Walk (outdoors) 5km
---

Legs were pretty sore today so postponed military press until tomorrow. Didn't want fatigue to affect it. I will be going for an all time military press PB (61kg). Can you feel the tension? It will be my first real PB attempt since starting 531 back in July 5 months ago.

For the past week I have been reading Tom Venuto's "Burn the Fat, Feed the Muscle" in anticipation of .... well.... burning the fat and feeding the muscle after cycle 6.

I have been monitoring my intake of cals, carbs, fats and protein via fitday and think I now have a pretty good idea of what I'll do for a 1 month BFFM to banish that bit of fat gained. It is nothing radical but I could probably slice off a couple of kg. The incentive is the possibility of a double bodyweight deadlift (160kg at 80kg). Currently I'm 81kg.

I've defo not going to be restricting calories until I finish cycle 6 though....

In other news I was at a conference yesterday and bumped into two people I hadn't seen for for ages (24 months and 18 months respectively). Comments of "hey, you've gained weight - that is what marriage will do to you" and "these aren't toys - all steel" (as feeling my biceps:eek:) make it seem like my journey from scrawny to slightly brawny over the past years has had some success :cool:

BossArky

Sunday November 29th: 531 Cycle 5 Week 3 Military Press (10am - 11:40am)

Military Press
air - 1x10
20kg - 1x8
26kg - 1x5
32kg - 1x5
38kg - 1x3
48kg - 1x5
54kg - 1x3
61kg - 1x1 ... pb. Prescribed reps = 1. Video to follow.
40kg - 5x10

Chin Ups
BW+10kg - 3x8 ... superset with boring but big. All sets straight through for the first time
BW - 1x8
---
Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10
---
Dips
BW+5kg - 1x8
BW+10kg - 2x8 ... last set 5+3
---
External Rotation (pulley)
1.25kg per arm - 3x10
---
Bicep Curl (pulley)
10kg per arm - 1x8
7.5kg per arm - 1x8
6.25kg per arm - 1x8
5kg per arm - 1x8
---
Weighted Crunch
10kg overhead - 3x15

Stretching ~12 mins

V Push Ups
1x8
---

So, I got my very first 531 pb. It's official - I'm stronger! Very pleased

I concentrated on getting that one rep and pb. Didn't bother going for more. It didn't feel particularly hard. Definitely room for further progression.

Took slightly longer breaks between sets of weighted chins and managed 8 reps per set unbroken for the first time. Next cycle I will do these with 15kg on the belt.

Weighted dips with 10kg didn't feel too bad. Next cycle I will do all dip sets with 10kg on the belt.

The pulley bicep curl feels much heavier than the same weight on a dumbbell.

V push ups are kinda cool. Do a standard push up with your shins on a swizz ball. After the initial push up bring your feet in (and roll ball closer to hands) until toes are balancing on the ball and you are holding an upside down V shape.

BossArky

BossArky wrote: »

Military Press
61kg - 1x1 ... pb. Prescribed reps = 1. Video to follow.

So, I got my very first 531 pb. It's official - I'm stronger! Very pleased

I concentrated on getting that one rep and pb. Didn't bother going for more. It didn't feel particularly hard. Definitely room for further progression.

https://www.youtube.com/watch?v=ws23dES6H3U

Hanley

BossArky wrote: »

https://www.youtube.com/watch?v=ws23dES6H3U

Nice!! Definitely more there too.

BossArky

Tuesday December 1st: 531 Cycle 5 Week 3 Deadlift (6:30am - 7:35am)

Bird-dogs
2x10 per side
---
Deadlift
56kg - 1x5
68kg - 1x5
83kg - 1x3
104kg - 1x5
118kg - 1x3
132kg - 1x4 ... reps@weight pb. This was old 1 rep max. Prescribed reps = 1. Video to follow
*runners off, 2nd t-shirt off* :pac:
140kg - 1x0 ... started drifting to the right so dropped it and reset
140kg - 1x1 ... pb. Video to follow
145kg - 1x1 ... pb. Video to follow
150kg - 2x0 ... got it off the ground twice, then dropped it. Videos to follow
80kg - 3x10 ... boring but big - reduced weight & sets
---
Hanging Leg Raise (feet to hands)
3x8 ... super sets with boring but big
---
Standing Leg Curl (Hammer Strength machine)
20kg per leg - 3x8
---

This morning I was not planning on a 1 rep max test. I told myself that if I got 8 reps on 132kg I would be happy. This didn't seem too much of an ask since I got 118kg x10 and 125kg x9 in recent weeks. 132kg just felt heavy though, so I stopped after 4.

I was annoyed so decided to make up for it by bagging a pb. 140kg and 145kg were fine and easier than the 132kg. Maybe that was due to taking the runners off.

Gave up too easy on the 150kg attempts. Got it off the floor but wussed out. Definetly going to get 150kg by xmas. The "max out" on 132kg x4 may have stolen too much energy. Next time.

Still that is a 10% increase on my deadlift over 5 cycles (i.e 132kg --> 145kg).

Bodyweight 80.5kg this morning. It was absolutely freezing.

Inspector Coptoor

good work on the deadlift PB.
the only thing i'd say is not to be going for 1rms too often when doing the 5/3/1 as its all about doing sub-maximal weights.

BossArky

Liam Henners257 wrote: »

good work on the deadlift PB.

Thanks.

Liam Henners257 wrote: »

the only thing is day is not to be going for 1rms too often when doing the 5/3/1 as its all about doing suc maximal weights.

I know! Today is the first time I went for an unsanctioned (i.e. outside 531 scope) 1 rep max on the deadlift since the end of May when I set the initial 132kg mark.

I'm glad I did test the 1 rep max though. Now I know 150kg on the deadlift is within the grasp of my grubby fingers if I do less warm up sets. Next time I won't be as tentative as I now know I can lift 145kg easily enough.

My year of 531 and lifting in general will finish on Wednesday Dec 23rd, so I'd rather get an idea of where my max is now ahead of actually testing them in mid December. This way I'll know what to aim for on the 1RM tests instead having to waste time putting the feelers out.

Maybe cycle 6 week 2 will be my last and best chance of going for 1 RMs before year end. The goals I set myself at the beginning of the year were 150kg dead, 100kg bench and 125kg squat..... so almost there on the deadlift.

BossArky

BossArky wrote: »

Deadlift
132kg - 1x4 ... reps@weight pb. This was old 1 rep max. Prescribed reps = 1. Video to follow

https://www.youtube.com/watch?v=Aw8uSMjHDsU

BossArky wrote: »

*runners off, 2nd t-shirt off* :pac:
140kg - 1x1 ... pb. Video to follow

https://www.youtube.com/watch?v=e9I0zOfIo8U

BossArky wrote: »

145kg - 1x1 ... pb. Video to follow

https://www.youtube.com/watch?v=mpB91owdBC0

BossArky wrote: »

150kg - 2x0 ... got it off the ground twice, then dropped it. Videos to follow

https://www.youtube.com/watch?v=sRTOXE09cZI

brutusthebarber

I definitely think you had that 150, especially the first attempt.

Most likely you weren't 100% after the 132 for reps.. but I still think you had it

Good going, 2 PBs!!

d'Oracle

Awesome.

Good work.

cardio,shoot me

nice work boss, we appear to have the exact same sticking point!

BossArky

Wednesday December 2nd: (6:40am-7:25am)

Gym Bike 40 mins (~23km, ~260 cals)

BossArky

Thursday December 3rd: 531 Cycle 5 Week 3 Bench Press (6:30am-7:30am)

Bench Press
air - 1x10
20kg - 1x8
36kg - 1x5
46kg - 1x5
55kg - 1x3
68kg - 1x5
77kg - 1x3
86kg - 1x3 ... prescribed reps = 1. Reps@weight pb
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+5kg - 1x8
BW+5kg - 4x4
BW - 1x6 ... could have done more. Sweaty hands = hanging on by finger tips = stopped rather than fall off

Calf Raise
34kg DB per arm - 5x15
---
One Arm Row
12kg per arm - 1x10
24kg per arm - 1x8
34kg per arm - 1x6
24kg per arm - 1x10
12kg per arm - 1x10
---
Face Pull
11.25kg - 3x10

Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10
---
External Rotation (pulley)
1.25kg per arm - 3x10
---
Dips
BW+5kg - 2x5
---

Good workout. Bench felt really strong. Wide grip pull ups feeling stronger too. Glad I got out of bed!

BossArky

Saturday December 5th: 531 Cycle 5 Week 3 Squat (9:30am-11:30am)

Bird-dogs
2x10 per side
---
Squat
air - 1x8
20kg - 1x5
48kg - 1x5
60kg - 1x5
71kg - 1x3
89kg - 1x5
101kg - 1x3
113kg - 1x3 ... all time weight pb. Prescribed reps = 1. Video to follow
80kg - 1x10 ... boring but big
75kg - 1x10
70kg - 1x10
65kg - 1x10
60kg - 1x10
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
---
Ab Pull Down
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---
Alternating DB Curl
16kg per arm - 3x5
---
Barbell Curl
20kg - 3x10
30kg - 1x8
40kg - 1x3 ... was aiming for 5
---
Run / Walk (~3km, ~20 mins, ~250 cals) ... ran the first 2km then walked a bit before sprinting the last few hundred metres
---

Got the squat pb. 113kg x3 felt fine. Very happy. 120kg here I come.

Running is twice as efficient as the gym bike for burning cals. The other day I spent 40 mins on the bike to burn roughly the same as I burnt this morning in a 20 min run/walk.

BossArky

BossArky wrote: »

Squat
113kg - 1x3 ... all time weight pb. Prescribed reps = 1. Video to follow

Got the squat pb. 113kg x3 felt fine. Very happy. 120kg here I come.

Think I need to put the camera lower on a step. It seems to be at a bit of an angle whenever someone holds it.

https://www.youtube.com/watch?v=Ad0BvsYLR5w

brutusthebarber

Nice work Boss!!

brianthebard

Looked easy boss!

BossArky

Thanks!!

Some other random stuff:

• Attached are my 531 calculations containing all my top sets and "boring but big" for cycles 1 to 5. Cycle 6 looks interesting! I'm putting it here in case I delete it from my laptop accidently.
  
  
• I got a foam roller. Lots of cracking and snapping last night. Not sure if that was bones or muscles. Feels great!
  
  
• I'm still tracking my intake of food closely and have been entering everything in fitday for the past couple of weeks. Really concentrating on keeping fat down and protein up. Loads of tuna, chicken etc. Getting 200g+ most days. Calories have dropped a bit because of this clean eating. May actually be running a deficit on a few days. Luckily it hasn't effected my energy levels.
  
  
• Dinner is ready. Mmmmm.... salmon :pac:

DM-BM

How many calories are you eating per day?

Hanley

BossArky wrote: »

Think I need to put the camera lower on a step. It seems to be at a bit of an angle whenever someone holds it.

https://www.youtube.com/watch?v=Ad0BvsYLR5w

Despite the angle you can still tell they're all well below parallel. Looking strong there, good stuff!

kevpants

BossArky wrote: »

Think I need to put the camera lower on a step. It seems to be at a bit of an angle whenever someone holds it.

https://www.youtube.com/watch?v=Ad0BvsYLR5w

Easy!

BossArky

DM-BM wrote: »

How many calories are you eating per day?

I need 3000 calories per day for maintenance of bodyweight once exercise is factored in.

Today:

• Cals: 2,900
• Fat: 77.1g = 24%
• Carbs: 349.4g = 46%
• Protein: 214.1g = 30%

BossArky

Sunday December 6th:

Walk 5km

BossArky

Monday December 7th:

Poached an egg ... pb
---

First time ever.

Parsley

BossArky wrote: »

Monday December 7th:

Poached an egg ... pb
---

First time ever.

http://www.amazon.co.uk/Tefal-Toast-TT550015-Toaster-Maker/dp/B0013KEDKY

It's revolutionised my breakfast.

BossArky

Wednesday December 9th: 531 Cycle 6 Week 1 (6:30am-7:30am)

Military Press
air - 1x8
20kg - 1x5
27kg - 1x5
33kg - 1x5
40kg - 1x3
43kg - 1x5
50kg - 1x5
57kg - 1x5 ... reps@weight pb. Prescribed reps = 5.
40kg - 5x10 ... boring but big. Some sets were 8+2. Last was 5+5
---
Chin Up ... supersets with boring but big
BW+15kg - 1x8 ... last rep was borderline
BW+15kg - 4x4
BW - 1x8
---
Run 1km (~90 cals)
---
Weighted Crunch (10kg overhead)
3x15

Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10
---

I thought my 531 would break down today. 5 reps at 57kg! What a legend!!

Chins with 15kg were ok. Should have added weight long ago.