5/3/1 for Middle aged Fat Guys!

Alf Veedersane

Do you log it as weight x reps x sets?

Pavel66

Alf Veedersane wrote: »

Do you log it as weight x reps x sets?

Yep! Always seemed to be the right way to me...

Alf Veedersane

Pavel66 wrote: »

Yep! Always seemed to be the right way to me...

It's not :pac:

Mr. CooL ICE

Pavel66 wrote: »

Yep! Always seemed to be the right way to me...

I'm not the only one!!!

To me, the traditional weight x sets x reps is as intuitive as MM/DD/YYYY date system

Alf Veedersane

Nicolas Cage wrote: »

I'm not the only one!!!

To me, the traditional weight x sets x reps is as intuitive as MM/DD/YYYY date system

Weight x sets x reps is like saying "I did 60kg for 4 sets of 10".

Weight by reps by sets is the more cumbersome "I did 60kg for 10 reps across 4 sets".

#school

Mr. CooL ICE

But but but when you look at it on paper, you're doing a weight a certain amount of times and doing that a certain amount of times!

Alf Veedersane

Nicolas Cage wrote: »

But but but when you look at it on paper, you're doing a weight a certain amount of times and doing that a certain amount of times!

You're talking nonsense for 20+ words a post, for 2 posts :pac:

Mr. CooL ICE

Pavel66's log, Pavel66's rules :cool:

Pavel66

If I just said I did 100kg x 10, what would that mean?

Therefore 100 x 10 x 3 is as I said above!!

Pavel66

https://www.youtube.com/watch?v=0Mczpui7sQs

100 3x10 :p

That's awesome though

Pavel66

bluewolf wrote: »

100 3x10 :p

We have obviously been reading each other's logs wrong for years!

Alf Veedersane

An extra entry in the Pros column for 5x5 training.

Pavel66

Thursday 24/08/2017

Squat

Bar x 5 x 4
40 x 5
60 x 5
80 x 5
100 x 5
117.5 x 10 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
165 x 1

RDL

80 x 10 x 3

Saturday 26/08/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 10 x 3

Chin ups

4, 4, 5, 4, 4

Side and rear delt raises


Monday 28/08/2017

Squat

Bar x 5 x 4
40 x 5
60 x 5
80 x 5
100 x 5
120 x 10 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
170 x 1

RDL

85 x 10 x 3

Tuesday 29/08/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
102.5 x 10 x 3

Chin ups

4, 5, 4, 5, 4

Side and rear delt raises


The 10s on the bench were pretty much to failure. I want to increase the weight and volume a bit, so probably aim for 105 x 8 x 4 the next day.

Wednesday 30/08/2017

Squat

Bar x 5 x 4
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
122.5 x 10 x 3

Conv DL

70 x 3 x 3
120 x 3
160 x 1
170 x 1

RDL

90 x 10 x 3

A tough session!

Thursday 31/08/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
105 x 8 x 4

Chin ups

5, 4, 5, 4, 5

Side and rear delt raises

Felt awful right from the start, so happy to get this done really...

Pavel66

Friday 01/09/2017

Squat

Bar x 5 x 4
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
125 x 10 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
170 x 1

RDL

95 x 10 x 3

I felt really wrecked after the squats. The sets of 10 three days a week are getting very tough – I am such a baby when it comes to high rep squats!


Saturday 02/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
107.5 x 8 x 4

Chin ups

5, 5, 4, 5, 5 (24)

Side and rear delt raises

I felt awful on the bench. Each set was rpe 10 at least!! Maybe time for a bit of a deload or a couple of days off. I will take Sunday off anyway and see how I feel...

Pavel66

Monday 04/09/2017

Squat

Bar x 5 x 4
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
130 x 3 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1

RDL

100 x 10 x 3

Tuesday 05/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 3
100 x 3
110 x 3 x 3

Chin ups

5 sets of 5

Side and rear delt raises

Thursday 07/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5

Conv DL

70 x 3 x 3
110 x 3
150 x 1

RDL

105 x 5 x 3

Friday 08/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 4 x 3

Chin ups

4 sets of 4

Side and rear delt raises

Saturday 09/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5

Conv DL

70 x 3 x 3
110 x 3
150 x 1

RDL

105 x 6 x 3

Sunday 10/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 5
110 x 5 x 3

Chin ups

4 sets of 5

Inverted Rows

3 sets of 5

Side and rear delt raises

I was fairly wrecked after a few weeks of high reps, so took this week as a bit of a volume deload.

Pavel66

Monday 11/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
160 x 1

RDL

105 x 7 x 3

Tuesday 12/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 5
110 x 6 x 3

Chin ups

5 sets of 5

Machine Rows

4 sets of 10

Side and rear delt raises

Wednesday 13/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
110 x 5

Conv DL

70 x 3 x 3
110 x 3
150 x 1 x 3

RDL

105 x 8 x 3

I trained at 6.30am and squatting felt awful so I didn’t push it.

Thursday 14/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 5
110 x 7 x 3

Chin ups

4 sets of 6

Inverted Rows

3 sets of 8

Side and rear delt raises

The sets of 7 on bench were pretty much an all out effort!

Friday 15/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5

Conv DL

70 x 3 x 3
110 x 3
150 x 1
165 x 1

RDL

110 x 8 x 3

The grip (double overhand) was starting to go a bit on the RDLs, so I might try straps next time.

Saturday 16/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 5
112.5 x 5 x 3

Chin ups

5, 5, 6, 5, 5 (26)

Inverted Rows

3 sets of 9

Side and rear delt raises

Sunday 17/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
132.5 x 3
135 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
160 x 1

RDL

110 x 10 x 3

Squats felt decent for the first time in a while (needless to say I haven’t worn belt or sleeves since my last comp in May). I used straps for the RDLs. This was the first time I have used straps for anything. It sounds weird, but the weight felt heavier with the straps – maybe because my grip wasn’t engaged to the same extent?

Alf Veedersane

I pretty much always use straps on RDLs. Anytime I didn't, I ended up being a little distracted by grip, at top sets anyway.

Maybe it's something that takes getting used to.

Pavel66

Monday 18/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5 x 3

Inverted Rows

3 sets of 8

3 Rounds - DB overhead press, DB Shrugs, DB Curls

I had a league chess match in the evening so just did a light quick session to get the blood flowing.

Tuesday 19/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
130 x 3
140 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
165 x 1

RDL

115 x 10 x 3

Wednesday 20/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 5
110 x 3
115 x 3 x 3

Chin ups

5, 6, 5, 6, 5 (27)

Inverted Rows

3 sets of 10

Side and rear delt raises

Thursday 21/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
135 x 3
142.5 x 3

Conv DL

70 x 3 x 3
110 x 3
150 x 1
170 x 1

RDL

120 x 10 x 3

Friday 22/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
120 x 3
115 x 3 x 3

Chin ups

6, 5 6, 5, 6 (28)

Inverted Rows

4 sets of 8

Side and rear delt raises

Nice to have 120 on the bar again – I always feel this is the start of getting strong on the bench.


Saturday 23/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
145 x 3

Conv DL

70 x 3 x 3
120 x 3
160 x 1
172.5 x 1
160 x 1

RDL

122.5 x 10 x 3

The straps on the RDLs feel grand now. Just took a few sessions to get used to them!


Sunday 24/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
120 x 3
115 x 4 x 3

Chin ups

6, 6, 5, 6, 6 (29)

Inverted Rows

4 sets of 10

Side and rear delt raises

I am training every day at the moment – upper body one day and lower body the next day. If I feel wrecked I just take a really light day or a full rest day if necessary. Not really following any plan, just slowly building...

Pavel66

Monday 25/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3
150 x 3

Conv DL

70 x 3 x 3
120 x 3
160 x 1
175 x 1
160 x 1

RDL (straps)

125 x 10 x 3

Still training beltless (and sleeveless) at the moment. As pathetic as it sounds I think that might be my heaviest beltless conventional pull?

Wednesday 27/09/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 3
115 x 5 x 3

Chin ups

5 sets of 6

Inverted Rows

5 sets of 10

I trained at 6.30am. Bench form was very sloppy – nothing felt right. From the minute I was getting out of bed my lower back felt very painful, particularly the left SI joint. I was like an old man getting off the bench each time and I think this was contributing to my sloppy form.

Thursday 28/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3
150 x 3

Conv DL

70 x 3 x 3
120 x 3
160 x 1

Sumo DL

160 x 1

RDL

130 x 8 x 3

My lower back was still very painful during this session – probably a bit stupid to do it.

Friday 29/09/2017

Five rounds of:

Push ups x 10
Inverted Rows x 10

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 2
122.5 x 1
115 x 4 x 4

Chin ups

6, 6, 7, 6, 6 (31)

Side and rear delt raises

Saturday 30/09/2017

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3

Sumo DL

70 x 3 x 3
120 x 3
160 x 1

My lower back was still very painful again and I cut the 140kg squats high as the lower I went the more painful it was.

I did sumo instead of conventional to take the pressure of the lower back. It worked up to a point, but when I pulled 160kg I knew I had to stop. I skipped the RDLs

Sunday 01/10/2017

Five rounds of:

Push ups x 12
Inverted Rows x 10

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 2
125 x 1
115 x 3 x 6

Chin ups

6, 7, 6, 7, 6 (32)

Side and rear delt raises

Pavel66

Tuesday 03/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5
125 x 3 x 3

Conv/Sumo DL

70 x 3 x 6
120 x 3 x 2
160 x 1 x 2
170 x 1 x 2

RDL

135 x 6 x 3

I decided to switch out straight bar squats for safety squats to see if it felt better on my lower back and SI joint. It did. I even decided to double my deadlift volume by doing sumo and conventional at each weight! As my deadlift volume is insanely low this was not a problem.

Wednesday 04/10/2017

Five rounds of:

Push ups x 14
Inverted Rows x 10

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
100 x 8 x 3

Chin ups

7, 6, 7, 6, 7 (33)

I trained at 5.30am.

Thursday 05/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5
125 x 4 x 3

Conv/Sumo DL

70 x 3 x 6
120 x 3 x 2
160 x 1 x 2
140 x 3 x 2

RDL

140 x 6 x 3

Friday 06/10/2017

Five rounds of:

Push ups x 15
Inverted Rows x 10

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
120 x 3 x 3

Chin ups

5 sets of 7

Side and rear delts

That was my heaviest bench since the comp in May I think. Didn’t feel too bad. The sets with 120 afterwards were a bit too heavy though.

Saturday 07/10/2017

Sumo DL

70 x 5
100 x 3
120 x 3
140 x 1
160 x 1
170 x 1
160 x 1
150 x 3 x 3

I was feeling a bit wrecked and back still a bit iffy so decided to split up my squats and deads. I also dropped the conventional deads for the same reason…

Sunday 08/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3 x 3
65 x 8 x 3

Light squats that felt very heavy!

Pavel66

Monday 09/10/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
125 x 1

Incline DB Press

DB Flyes

Band Pushdowns

Incline DB Press and flyes all done with very light weight for high reps just to pump some blood around…

Tuesday 10/10/2017

Sumo DL

70 x 5
100 x 3
120 x 3
140 x 3
160 x 1
170 x 1
175 x 1
155 x 3 x 3

Cable row machine

5 sets of 10

DB Shrugs

3 sets of 15


Wednesday 11/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5 x 3
65 x 10 x 3


Thursday 12/10/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
120 x 3
100 x 5 x 3

Side delt raises

4 sets of 12

Push ups

3 sets of 20


Friday 13/10/2017

Sumo DL

70 x 5
100 x 3
120 x 3
140 x 1
160 x 1
175 x 1 (belt)
180 x 1 (belt)
160 x 3 x 3

RDL

140 x 8 x 3

Cable row machine

5 sets of 12


Saturday 14/10/2017


SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5
110 x 5 x 3
65 x 12 x 3

DB Shrugs

32.5kg dbs x 12 x 3


Sunday 15/10/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
120 x 1
125 x 1
110 x 5 x 3

Side delt raises

4 sets of 12

Push ups

3 sets of 22


Monday 16/10/2017

Sumo DL

70 x 5
100 x 3
120 x 3
150 x 1
170 x 1
182.5 x 1 (belt)
162.5 x 3 x 3

RDL

142.5 x 6 x 3

Inverted Rows

5 sets of 10

DB Shrugs

35kg dbs x 12 x 3


Tuesday 17/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5
115 x 5 x 3
65 x 14 x 3


Pull ups

3 sets of 5


Wednesday 18/10/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
120 x 1
130 x 1
120 x 2 x 5

CG Bench

100 x 5 x 3

Side delt raises

4 sets of 12

Push ups

3 sets of 24

Thursday 19/10/2017

Sumo DL

70 x 5
100 x 3
120 x 3
140 x 3
160 x 1
180 x 1 (belt)
185 x 1 (belt)
165 x 3 x 3 (belt)

RDL

145 x 6 x 3

Inverted Rows

4 sets of 12

Pull Ups

3 sets of 8

DB Shrugs

35kg dbs x 15 x 3


Friday 20/10/2017

Squat

Bar x loads
60 x 5
80 x 5
100 x 3
120 x 3
140 x 3 x 3
120 x 5 x 3

Too lazy to write anything so here is a training video from 19/10

Pavel66

Sunday 22/10/2017

Sumo DL

70 x 1 x 8
120 x 1 x 2
160 x 1
180 x 1 (belt)
190 x 1 (belt)
170 x 3 x 3 (belt)

RDL

150 x 6 x 3

This is heavy deadlifting for me and I felt wrecked after it.

Tuesday 24/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3 x 3

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3 x 3

Slingshot Bench

120 x 5 x 3

I wasn’t feeling great during this session, but wanted to go a bit heavier on the bench anyway. I then spotted my barely used slingshot on the shelf! The 3 sets with the slingshot felt good and I think I will start using it a bit more.

Wednesday 25/10/2017

Seated cable row

4 sets of 12

Barbell Row

60x 10
70 x 10
80 x 10 x 3

Lat Pulldown

5 sets of 10

DB Shrugs

3 sets of 20

Side delt raises

3 sets of 12

DB Curls

2 sets of 20

I didn’t feel like deadlifting so just did a bodybuilding back workout instead. This is something I rarely do. I feel like I didn’t train if I didn’t do one of the big 3…

Thursday 26/10/2017

SSB Squat

Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
115 x 3 x 3

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
120 x 1 – Belt
130 x 1 – Belt

Slingshot Bench

140 x 2

CG Bench Press

100 x 6 x 3

I have been thinking of trying benching with a belt on for a while and finally got around to it tonight. On the rep with 120kg I felt zero difference. I then moved the belt higher and added 10kg to the bar. I could feel the belt a bit more but wouldn’t say it made any noticeable difference. I then decided to do 140 x 3 x 3 with my slingshot, but after one rep I knew this wasn’t happening! I barely got the second rep and decided to leave it at that.

Pavel66

Friday 27/10/2017

Conv DL

70 x 3 x 3
100 x 3
120 x 3
140 x 1
160 x 1
180 x 1 (belt)
190 x 0 (belt)
190 x 0 (belt)


I hit 190kg sumo on Sunday so decided to see if I could do it conventional today. The answer was no! I was pissed off and sat on a bench for 20 minutes contemplating my pathetic existence and then decided to call it quits…

Pavel66

After making it up as I go along since I finished my last meet prep in May, I decided I needed a more structured approach to training. I had 3 options: a) write my own program, b) pay someone to write my program or c) use a cookie cutter program. For the sake of simplicity I decided to go with option c. After doing some research I settled on a version of Jim Wendler’s 531 program called “Advanced 531”. This has more volume than the original 531. Week 1 is 5 sets of 5 at 75%, week 2 is 5 sets of 3 at 85% and week 3 is five singles at 95%. The percentages are based of 90% of a training max as in all 531 programs. You also do a secondary barbell movement for 3 sets of 5 at 75% on all days. Assistance work is entirely left up to the individual.

Anyway here is my first 3 week cycle.

Sunday 29/10/2017

Advanced 5/3/1 – Cycle 1. Week 1. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5 x 5

Conv Deadlift

60 x 5
100 x 5
135 x 5 x 3

Assistance work – 3 rounds

SSB Squat – 65kg x 10

SLDL – 70kg x 10

After messing around for months this felt tough! I have to get psychologically used to 5 x 5 with the same weight. The assistance work is kind of doubling as a mini conditioning session for the moment.

Tuesday 31/10/2017

Advanced 5/3/1 – Cycle 1. Week 1. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5 x 5

Military Press

Bar x 10
30 x 5
40 x 5
45 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 8

Push up x 15

First time putting a bar over my head in a while – felt good!


Wednesday 01/11/2017

Advanced 5/3/1 – Cycle 1. Week 1. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5 x 3

Conv Deadlift

60 x 5
100 x 5
135 x 5 x 5

The biggest difference from what I normally do will be the deadlift volume. I have practically never done 5 x 5 on deads. Although deadlift is the main lift of the day, I am going to do the squats first on these days.

Assistance work – 3 rounds

SSB Squat – 65kg x 10

SLDL – 70kg x 10

Friday 03/11/2017

Advanced 5/3/1 – Cycle 1. Week 1. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
45 x 5 x 5

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5 x 3


Assistance work – 3 rounds

Inverted Row x 8

Push up x 15

I am definitely not used to doing military press before bench press and I could feel the difference!


Sunday 05/11/2017

Advanced 5/3/1 – Cycle 1. Week 2. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
135 x 3 x 5

Conv Deadlift
60 x 5
100 x 5
135 x 5 x 3

Assistance work – 3 rounds

SSB Squat – 70kg x 10

SLDL – 75kg x 10

Tuesday 07/11/2017

Advanced 5/3/1 – Cycle 1. Week 2. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3 x 5

Military Press

Bar x 10
30 x 5
40 x 5
45 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 10

Push up x 18


Wednesday 08/11/2017

Advanced 5/3/1 – Cycle 1. Week 2. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5 x 3

Conv Deadlift

60 x 5
100 x 5
140 x 3
150 x 3 x 5

Assistance work – 3 rounds

SSB Squat – 70kg x 10

SLDL – 75kg x 10


Friday 10/11/2017

Advanced 5/3/1 – Cycle 1. Week 2. Day 4.


Military Press

Bar x 10 x 3
30 x 5
40 x 5
50 x 3 x 5

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5 x 3


Assistance work – 3 rounds

Inverted Row x 10

Push up x 18

Saturday 11/11/2017

Advanced 5/3/1 – Cycle 1. Week 3. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
150 x 1 x 5

Conv Deadlift

60 x 5
100 x 5
135 x 5 x 3

Assistance work – 3 rounds

SSB Squat – 75kg x 10

SLDL – 80kg x 10

Monday 13/11/2017

Advanced 5/3/1 – Cycle 1. Week 3. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
115 x 1
122.5 x 1 x 5

Military Press

Bar x 10
30 x 5
40 x 5
45 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 10

Push up x 20


Wednesday 15/11/2017

Advanced 5/3/1 – Cycle 1. Week 3. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5 x 3

Conv Deadlift

60 x 5
100 x 5
140 x 3
160 x 1
170 x 1 x 5

Assistance work – 3 rounds

SSB Squat – 75kg x 10

SLDL – 80kg x 10

Every thing up to today’s deadlifts felt great. The 5 singles at 170 were a real grind. I trained at 6am and am hoping that’s the reason they felt so rough. I know I missed 190kg a few weeks ago, but 170 shouldn’t feel that bad…

Thursday 16/11/2017

Advanced 5/3/1 – Cycle 1. Week 3. Day 4.

Military Press

Bar x 10 x 3
30 x 5
40 x 5
50 x 3
55 x 1 x 5

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 10

Push up x 20

First 3 week cycle done! No belts or sleeves were worn in the lifting of these weights!

Dtp1979

Ohhhh I didn’t realise there was a different version of this program. Might have a look
You gonna add “advanced” in to your log title?

Pavel66

Dtp1979 wrote: »

Ohhhh I didn’t realise there was a different version of this program. Might have a look
You gonna add “advanced” in to your log title?

There are lots of different templates in “Beyond 531”. I had forgotten I had it on my kindle. There is also “531 for Powerlifting”, which is its own ebook.

I even think he has a new book out called “531 forever”!

Not sure about the title...

Pavel66

Friday 17/11/2017

Advanced 5/3/1 – Cycle 2. Week 1. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
125 x 5 x 5

Conv Deadlift
60 x 5
100 x 5
140 x 5 x 3

Assistance work – 3 rounds

SSB Squat – 70kg x 10

SLDL – 80kg x 10

5kg up on the top sets from last cycle - 5 x 5 still kicking my ass!

Sunday 19/11/2017

Advanced 5/3/1 – Cycle 2. Week 1. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
102.5 x 5 x 5

Military Press
Bar x 10
30 x 5
40 x 5
47.5 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 11

Push up x 21

2.5kg up on the top sets from last cycle. 5 x 5 on upper body stuff is something I am more used to so not too bad!

Monday 20/11/2017

Advanced 5/3/1 – Cycle 2. Week 1. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
125 x 5 x 3

Conv Deadlift
60 x 5
100 x 5
140 x 5 x 5

Assistance work – 3 rounds

SSB Squat – 80kg x 10

SLDL – 85kg x 10

Wednesday 22/11/2017

Advanced 5/3/1 – Cycle 2. Week 1. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
47.5 x 5 x 5

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
102.5 x 5 x 3

Assistance work – 3 rounds

Inverted Row x 11

Push up x 21

I felt really tired going into this - probably from the 5 x 5 deads on Monday, which is a lot of volume for me. Again, benching felt tough after the 5 x 5 on overhead work. This suits me on my second upper body day of the week.

Alf Veedersane

The volume sucks big ol' donkey balls but eventually you recognise it's worth it.

I say that as someone who had a near-death experience in a squat rack last night...

"The wider the foundation, the taller the peak"

Pavel66

Alf Veedersane wrote: »

"The wider the foundation, the taller the peak"

The Yoda of powerlifting!

Alf Veedersane

Pavel66 wrote: »

The Yoda of powerlifting!

I wish!

His leverages are way better than mine.

Pavel66

Thursday 23/11/2017

Advanced 5/3/1 – Cycle 2. Week 2. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3 x 5

Conv Deadlift
60 x 5
100 x 5
140 x 5 x 3

I was running out of time and felt wrecked so decided to skip the usual assistance/conditioning bit…


Saturday 25/11/2017

Advanced 5/3/1 – Cycle 2. Week 2. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
112.5 x 3 x 5

Pull Ups
3 sets of 5

Military Press
Bar x 10
30 x 5
40 x 5
47.5 x 5 x 3

Inverted Rows
3 sets of 10

I decided I was getting in enough pressing movements over the week between Bench and Military press and therefore dropped the push ups. The big gap was pulling movements so I have added in some pull ups.

Sunday 26/11/2017

Advanced 5/3/1 – Cycle 2. Week 2. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
125 x 5 x 3

Conv Deadlift
60 x 5
100 x 5
140 x 3
155 x 3 x 5

I have decided to drop my assistance work on the lower body days for the moment. The squatting and deadlifting twice a week is enough volume for me. I’m a total baby obviously!


Monday 27/11/2017

Advanced 5/3/1 – Cycle 2. Week 2. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
52.5 x 3 x 5

Pull Ups
3 sets of 5

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
102.5 x 5 x 3

Inverted Rows
3 sets of 10

Wednesday 29/11/2017

Advanced 5/3/1 – Cycle 2. Week 3. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
155 x 1 x 5

Conv Deadlift
60 x 5
100 x 5
140 x 5 x 3

That was the worst squats have felt in a long time. The 5 singles at 155 were pretty much an RPE 10! This week in the first cycle at 150kg felt handy enough, so could have just been a bad day?

Thursday 30/11/2017

Advanced 5/3/1 – Cycle 1. Week 3. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
120 x 1
125 x 1 x 5

Pull Ups
3 sets of 5

Military Press
Bar x 10
30 x 5
40 x 5
47.5 x 5 x 3

Inverted Rows
3 sets of 10

Saturday 02/12/2017

Advanced 5/3/1 – Cycle 2. Week 3. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
125 x 5 x 3

Sumo Deadlift
65 x 5
105 x 5
145 x 3
165 x 1
175 x 1 x 5

After this day in the first cycle went so badly, I decided to make a couple of changes – switch to sumo and wear a belt! Things felt a lot better thankfully! I may just use sumo for the singles day and conventional for the rest?

Sunday 03/12/2017

Advanced 5/3/1 – Cycle 2. Week 3. Day 4.


Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
57.5 x 1 x 5

Pull Ups
3 sets of 6

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
102.5 x 5 x 3

Inverted Rows
3 sets of 10

Pavel66

Monday 04/12/2017

Advanced 5/3/1 – Cycle 3. Week 1. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5 x 5

Sumo Deadlift
60 x 5
100 x 5
140 x 5
145 x 5 x 3

Sumo it is so…


Wednesday 06/12/2017

Advanced 5/3/1 – Cycle 3. Week 1. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
105 x 5 x 5

Pull Ups
4 sets of 5

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5 x 3

Inverted Rows
3 sets of 10


Thursday 07/12/2017

Advanced 5/3/1 – Cycle 3. Week 1. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5 x 3

Sumo Deadlift
60 x 5
100 x 5
140 x 5
145 x 5 x 5


Sunday 10/12/2017

Advanced 5/3/1 – Cycle 3. Week 1. Day 4.

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5 x 5

Pull Ups
4 sets of 5

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
105 x 5 x 3

Inverted Rows
4 sets of 8


Monday 11/12/2017

Advanced 5/3/1 – Cycle 3. Week 2. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3
145 x 3 x 5

Sumo Deadlift
60 x 5
100 x 5
140 x 5
145 x 5 x 3

Squats were done beltless and were fairly tough.


Tuesday 12/12/2017

Advanced 5/3/1 – Cycle 3. Week 2. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
115 x 3 x 5

Pull Ups
4 sets of 6

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5 x 3

DB Rows
4 sets of 10


Thursday 14/12/2017

Advanced 5/3/1 – Cycle 3. Week 2. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5 x 3

Sumo Deadlift
70 x 3 x 2
120 x 3
160 x 3 x 5

Deadlifts were tough as usual!


Friday 15/12/2017

Advanced 5/3/1 – Cycle 3. Week 2. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
55 x 3 x 5

Pull Ups
5 sets of 5

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
105 x 5 x 3

Inverted Rows
4 sets of 10


This was the first two weeks of cycle 3. I am going to take a deload week after I have completed 3 cycles. I will try and stick to this plan for a while – 3 cycles back to back and then a deload on the 10th week.

For the record here is a bit more info on the program. Wendler states that the second barbell movement each day is optional and that assistance work is up to you. I have decided that the second barbell movement is mandatory, as otherwise the volume would be too low. To my mind if anything is optional it should be the assistance work. To this end I am now only doing assistance work on the upper body days. If and when I feel it is necessary I will add some assistance movements to the lower body days. The other main difference with the original 531 program is that there are no rep out sets on the last set of each day. Wendler feels that as a more advanced lifer it is unnecessary and a little bit risky to go for a rep PR every session. As an alternative he recommends that you work up to a heavier single than programmed on the third week if you feel good.

Pavel66

Here is video my son Cormac made for his YouTube channel. Enjoy!

Dtp1979

Pavel66 wrote: »

Here is video my son Cormac made for his YouTube channel. Enjoy!

Link not working here

Alf Veedersane

Dtp1979 wrote: »

Link not working here

https://m.youtube.com/watch?v=9cyjnmy3GQc

Pavel66

Sunday 17/12/2017

Advanced 5/3/1 – Cycle 3. Week 3. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
160 x 1
Belt and SBD Sleeves on
165 x 1
170 x 1
160 x 1
160 x 1

Sumo Deadlift
70 x 5
120 x 5
145 x 5 x 3

I didn’t go higher that the programmed numbers on the third week of the first two cycles, so decided to use this week as a bit of a test. The program was 160kg for 5 singles. The 170kg was a little bit high and about 9.5 RPE, so I decided not to go any heavier. I was happy enough with this and if anyone is interested it’s on my instagram page (chesslifter).

Pavel66

Wednesday 20/12/2017

Advanced 5/3/1 – Cycle 3. Week 3. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
120 x 1
130 x 1
135 x 1
127.5 x 1 x 3

Pull Ups
5, 6, 6, 5, 5 (27)

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5 x 3

Inverted Rows
4 sets of 10


The program was 127.5kg for 5 singles. I felt good so I went for it – happy enough with 135kg!


Thursday 21/12/2017

Advanced 5/3/1 – Cycle 3. Week 3. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
130 x 5 x 3

Sumo Deadlift
70 x 5
120 x 3
160 x 1
180 x 1 x 5 (belt)

The program was 180kg for 5 singles and that’s what I did! There definitely wasn’t anymore there…


Saturday 23/12/2017

Advanced 5/3/1 – Cycle 3. Week 3. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
60 x 1
65 x 1
70 x 1
60 x 1
60 x 1

Pull Ups
5 sets of 6

Bench Press
Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
105 x 5 x 3

Inverted Rows
4 sets of 10

The program was 60kg for 5 singles, so I was very happy to get 10kg more on my top set!

Pavel66

Deload Week

Monday 25/12/2017

SSB Squat
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 5 x 3

CG Bench Press
Bar x 10 x 3
40 x 10
60 x 5
80 x 5
100 x 5 x 3

Friday 29/12/2017

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 3 x 3

Sumo Deadlift
70 x 5
120 x 3
150 x 3 x 3

Saturday 30/12/2017

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3 x 3

Pull Ups
5 sets of 3

Military Press
Bar x 10
30 x 5
40 x 5
50 x 3 x 3

DB Rows
3 sets of 10

Pavel66

Tuesday 02/01/2018

Advanced 5/3/1 – Cycle 4. Week 1. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
135 x 5 x 5

Sumo Deadlift
70 x 5
120 x 5
140 x 5 x 3


Wednesday 03/01/2018

Advanced 5/3/1 – Cycle 4. Week 1. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
107.5 x 5 x 5

Pull Ups
3 sets of 5

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 3

DB Rows
3 sets of 10


Friday 05/01/2018

Advanced 5/3/1 – Cycle 4. Week 1. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
135 x 5 x 3

Sumo Deadlift
70 x 5
120 x 5
140 x 5 x 5


Saturday 06/01/2018

Advanced 5/3/1 – Cycle 4. Week 1. Day 4.

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 5

Pull Ups
4 sets of 5

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
107.5 x 5 x 3


DB Rows
4 sets of 10

I tested each lift at the end of the third cycle and have now reviewed the results. I hit +10kg on the programmed numbers on the squat and military press and +7.5kg on the bench press. I just about hit the programmed numbers on the deadlift.

For the fourth cycle I will add 5kg to the squat and 2.5kg to the bench and military press. I will subtract 5kg from the deadlift.

Alf Veedersane

How are you finding the programme overall?

Pavel66

Alf Veedersane wrote: »

How are you finding the programme overall?

I am finding it very good so far. I should add that I don’t have much to compare it to, as I have been making it up as I go along for years. I only really plan out my training about 12 weeks before a competition. Obviously this would apply to any program, but the main benefit is going to the gym knowing what I have to do in advance!

As I mentioned previously I am training in 9 week blocks (3 cycles) with the 9th week being a bit of a test. In the past I would do heavy singles way to often, so the program is making me wait until I have put in some work before I test myself.

Alf Veedersane

I do love a program. I enjoy knowing what I meed to do or having targets before i go. I do like the weeks i have between programs where i freestyle a bit but i like a program. I like thinking about how a 3/4 week block feeds into a 4/5 month block and looking at where i want to be in 12 months.

I think I appreciate it more since the interview with Ed Coan on the JuggLife podcast where he said he'd have 4 training cycles a year and even putting 5 lbs on his max each cycle would be 29 lbs a year. Over 5 years, that's 100 lbs.

Not really about those numbers but I like the big picture thinking and like to think about how I can add those few kgs every cycle.

Wow....didn't intend to waffle that much...but I have a penchant for that

Pavel66

Sunday 07/01/2018

Advanced 5/3/1 – Cycle 4. Week 2. Day 1.

Squat
Bar x loads
70 x 5
100 x 5
120 x 3
140 x 3
150 x 3 x 5

Sumo Deadlift
70 x 5
120 x 5
140 x 5 x 5

Squats felt better than they have in a while - see video

Tuesday 09/01/2018

Advanced 5/3/1 – Cycle 4. Week 2. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3
117.5 x 3 x 5

Pull Ups

5, 6, 5, 6

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 3

DB Rows

4 sets of 10

Thursday 11/01/2018

Advanced 5/3/1 – Cycle 4. Week 2. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
135 x 5 x 3

Sumo Deadlift
70 x 5
120 x 5
155 x 3 x 5

Friday 12/01/2018

Advanced 5/3/1 – Cycle 4. Week 2. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
57.5 x 3 x 5

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
107.5 x 5 x 3

Lat Pulldowns and DB Curls

Another week in the books! I have started to wear my belt on the top sets for the squat and deadlift. I have done a lot of beltless training in the past, but despite working up to near 90%, I have never really felt it translate to using the belt. This time I am going to use the belt more and hopefully get better at it.

Pavel66

Sunday 14/01/2018

Advanced 5/3/1 – Cycle 4. Week 3. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
160 x 1
165 x 1 x 5

Sumo Deadlift
70 x 5
120 x 5
140 x 5 x 3

Squat singles felt tough but controlled, so all as it should be at this stage.

Tuesday 16/01/2018

Advanced 5/3/1 – Cycle 4. Week 3. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
120 x 1
130 x 1 x 5

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 3

DB Rows and DB Curls

Bench singles felt very heavy, but no actual danger of missing a rep.

Wednesday 17/01/2018

Advanced 5/3/1 – Cycle 4. Week 3. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
135 x 5 x 3

Sumo Deadlift
70 x 5
120 x 3
160 x 1
175 x 1 x 5

Deadlift singles felt way too heavy, but then again they always do…

Friday 19/01/2018

Advanced 5/3/1 – Cycle 4. Week 3. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
60 x 1
62.5 x 1 x 5

Chin ups
3 sets of 6

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
107.5 x 5 x 3

DB Rows


A tough week of singes done – what will I be like when they start getting heavy??

Pavel66

Saturday 20/01/2018

Advanced 5/3/1 – Cycle 5. Week 1. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5 x 5

Sumo Deadlift
70 x 5
120 x 5
145 x 5 x 3

Squats felt good. I was kinda dreading this session but was pleasantly surprised!


Sunday 21/01/2018

Advanced 5/3/1 – Cycle 5. Week 1. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
110 x 5 x 5

Pull Ups

4 sets of 5

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5 x 3

DB Rows

Another good day – bench felt easier than expected!


Tuesday 23/01/2018

Advanced 5/3/1 – Cycle 5. Week 1. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5 x 3

Sumo Deadlift
70 x 5
120 x 5
145 x 5 x 5


Thursday 25/01/2018

Advanced 5/3/1 – Cycle 5. Week 1. Day 4.

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5 x 5


Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
110 x 5 x 3

DB Rows

5 sets of 12

Pavel66

Friday 26/01/2018

Advanced 5/3/1 – Cycle 5. Week 2. Day 1.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3
155 x 3 x 5

Sumo Deadlift
70 x 5
120 x 5
145 x 5 x 5

Squats felt very heavy today.

Sunday 28/01/2018

Advanced 5/3/1 – Cycle 5. Week 2. Day 2.

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3 x 5

Pull Ups
3 sets of 8

Military Press
Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5 x 3

DB Rows and curls

I felt pretty good during this session - see video.


Tuesday 30/01/2018

Advanced 5/3/1 – Cycle 5. Week 2. Day 3.

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5 x 3

Sumo Deadlift
70 x 5
120 x 3
160 x 3 x 5

Deads felt fairly ok for a change!


Thursday 01/02/2018

Advanced 5/3/1 – Cycle 5. Week 2. Day 4.

Military Press
Bar x 10 x 3
30 x 5
40 x 5
50 x 3
60 x 3 x 5

Pull Ups
4 sets of 6

Bench Press
Bar x 10 x 3
40 x 8
60 x 5
80 x 5
100 x 5
110 x 5 x 3


DB Rows and curls

Pavel66

Saturday 03/02/2018

Advanced 5/3/1 – Cycle 5. Week 3. Day 1.

Squat
Bar x loads
70 x 5
100 x 3
120 x 3
140 x 2
160 x 1
170 x 1
175 x 1
170 x 1
170 x 1
170 x 1

Sumo Deadlift
70 x 5
120 x 5
145 x 5 x 3

This was the worst I have felt training in a long time. Everything was hurting and everything felt insanely heavy on my back. Probably should have stopped squatting after the rep with 160, but I kept going assuming it would get better. It didn’t!

I felt like I had the flu or something? I was supposed to do my bench singles the next day but decided to take a rest day instead. Maybe I need a deload or maybe it was just one of those days??

Pavel66

Monday 05/02/2018

Bench Press
Bar x 10 x 3
40 x 10
60 x 5
80 x 5 x 3

3 Rounds with light weights:

DB Rows
Side delt raises
DB curls

This day was supposed to be 5 heavy bench singles, but I still felt a bit wrecked so just did a light recovery session.


Wednesday 07/02/2018

Advanced 5/3/1 – Cycle 5. Week 3. Day 3.

Squat
Bar x loads
60 x 5 x 2
100 x 3
120 x 3
140 x 3
150 x 3 x 3

Sumo Deadlift
70 x 5
120 x 3
160 x 1
170 x 1
180 x 1 x 5

I went into this session not expecting much but worked up to 180 and it felt ok! I was going to leave it there but COH who was in the Hercs told me to do the program – so I did!

Technique was awful and it got worse each rep – lots to work on.

Thursday 08/02/2018

Bench Press
Bar x 10 x 3
40 x 10
60 x 5
80 x 5
100 x 3
120 x 1
130 x 1
100 x 8 x 3


3 Rounds with light weights:

DB Rows
DB curls


As I managed to hit the required deadlift reps and sets yesterday I decided to try and get my heavy bench day in as I couldn’t do it on Monday. It wasn’t to be. I took about 7 seconds to lock out 130kg so decided to leave it there and just hit a few sets of 8 with light weight.

Sunday 11/02/2018

SSB Squat
Bar x 10 x 3
45 x 5
65 x 5
85 x 5 x 3

Conv Deadlift
70 x 1 x 5
120 x 1 x 5
140 x 1 x 5

RDL
70 x 10 x 3

I was spotting and loading for about 4 hours yesterday at the IPF Nationals and was a bit wrecked today so just did some easy stuff. The 531 program went a bit pear shaped on me in the last week or so. I have been losing weight over the past few months so this could be the reason why. I have dropped from 103kg last May to around 97.5kg at the moment. I think I will try and do a bit more high rep stuff for a while and cut some more.

My next comp is in July and I definitely want to be in the 93kg class for that.

I decided to try doing my deads as all singles to work on my start position.

Monday 12/02/2018

Bench Press
Bar x 10 x 3
50 x 10
70 x 5
90 x 5
110 x 3 x 5


DB Rows
Side delt raises
DB curls