Simple program canary coal mine

heisenberg123

Two weeks into Hanley's progrom he outlined here boards.ie/vbulletin/showthread.php?t=2057311400*.

Previously I was running 5/3/1 for 5 months, specifically repeating the first iteration of t-nation.com/workouts/beyond-531-program-1-1*. Found it great and had good strength gains but with playing football twice a week it got to a stage where I was becoming very fatigued during the gym sessions. I was also maxing out with 85%+ every workout and as a novice I felt body needed a break. Went back to a PPL bodybuiding 3x a week for approx a month but didn't like it, I prefer doing compounds. I fully intend going back to 5/3/1 as I really like the methodology and it makes a lot of sense to me but just want to try my hand at this for a cycle or two.

1-rep maxes are:
B - 100kg
S - 100kg
D - 140kg
M - 67.5kg

As you can see my squat isn't great in comparison, I squat HighBar and try to use some reflex at the bottom but its definitely a lift I need to work on.

Anyway onto the workouts:

Week 1 - Bench
Bench: 4*8(70kg) then AMRAP was 8
Dips: 3*8(b/w) and next 2 sets were 5, 4 (not used to the bench volume)
CGBP: 5*8 (50kg)
Tate presses: 10kg 4*12
Pushdowns: Light enough in the stack 4*12

Weel 1 - Deadlift
Deadlift: 2*8, 3*6(90kg) (really not used to this volume with deadlifts, never really went past 4 reps on 5/3/1)
Good mornings: 5*8 (50kg)
DB row: 5*8 (32.5kg)
Lat pulldown: 4*12 (#8 on stack)
KB swing: 4*12 (24kg - heavest in gym, would usually do this w/ 32kg or 36kg)

Week 1 - Squat
Squat: 5*8 (70kg) (again not used to this volume so it felt tough enough)
KB front lunge: 5*8 (10kg e/s)
Goblet sq: 5*8 (16kg)
Leg press: 2*5(100kg) (my legs gave up at this point, I was completely spent)
TRX jackknife 4*12

*Can't post full URLs...

heisenberg123

Week 2 - Bench
Bench: 4*6(75kg) then AMRAP was 7
Dips: 4*8(b/w) and got only 4 on last set
CGBP: 5*8 (50kg)
Tate presses: 10kg 4*12
Tricep extensions: 4*12 10kg each side EZ-curl bar

heisenberg123

Week 2 - Deadlift

Warm-up: Some Limber 11, leg swings, board jumps

Deadlift: 5*6(95kg)
Good mornings: 5*8 (60kg)
DB row: 4*8 (35kg)
Lat pulldown: 4*12 (#8 on stack)
KB swing: 4*12 (24kg)

heisenberg123

Week 2 - Squat
Squat: 4*6 (75kg) AMRAP=7
KB front lunge: 4*8 (12kg e/s)
Leg press: 4*8(90kg)
Goblet sq: 2*12 (16kg)

Week 3 - Bench
Bench: 4*5(80kg) then AMRAP=6
CGBP: 4*8 (50kg)
Tricep extensions: 3*12 10kg each side EZ-curl bar
Was in a rush so had to cut it short but was happy with the main lift

Alf Veedersane

How much do you feel the good mornings in your hamstrings and glutes?

It seems high relative to your deadlift.

heisenberg123

Alf Veedersane wrote: »

How much do you feel the good mornings in your hamstrings and glutes?

It seems high relative to your deadlift.

I place the bar in the low bar position and feel all the stretch in the hamstrings with the hip hinge. Then just contract glutes to follow through. Don't have any DOMS in the glutes really after them not compared to lunges and squat day anyway. If I squatted low bar there would be plenty of carryover for my squats to but I expect some benefit for my HB squats to.

The only downside to them is I know I get funny likes doing them, there isn't many powerlifters in my gym that are aware of the exercise so I know people think I doing squats or something. Not really bothered tbh.

heisenberg123

Alf Veedersane wrote: »

How much do you feel the good mornings in your hamstrings and glutes?

It seems high relative to your deadlift.

I place the bar in the low bar position and feel all the stretch in the hamstrings with the hip hinge. Then just contract glutes to follow through. Don't have any DOMS in the glutes really after them not compared to lunges and squat day anyway. If I squatted low bar there would be plenty of carryover for my squats to but I expect some benefit for my HB squats.

The only downside to them is I know I get funny likes doing them, there isn't many powerlifters in my gym that are aware of the exercise so I know people think I doing squats or something. Not really bothered tbh.

heisenberg123

Been awhile since an update.

Week 3 - Deadlift
Deadlift: 5*5(105kg)
Good mornings: 5*8 (60kg)
DB row: 4*8 (35kg)
Lat pulldown: 2*12 (#8 on stack)
KB swing: 4*12 (24kg)


Week 3 - Squat
Squat: 4*5 (80kg) AMRAP=5
KB front lunge: 2*8 (12kg e/s)
Goblet sq: 2*12 (20kg)

Week 4 - Bench
Bench: 4*4(85kg) then AMRAP was 4
CGBP: 3*8 (60kg)
Dips: 3*5(b/w)
Tate presses: 10kg 4*12
DB extensions: 4*12 10kg

heisenberg123

Week 4 - Deadlift

Deadlift: 5*4(110kg) - AMRAP was 4

Good mornings: 5*8 (50kg) - reduced the weight from previous weeks

DB row: 5*8 (30kg) -

Hammer curls: 4*10 (15kg) Lat pulldown was being used so opted for some curls, been a few months since I done any curls, but I need to incorporate them somewhere because I hitting alot of tricep work on my bench days

Incline curls: 2*8(10kg) Too much built of the lactic so had to stop here

heisenberg123

Week 4 - Squat

Squat: 4*4 (85kg) AMRAP=4

KB front lunge: 4*8 (10kg e/s)

Leg press: 50kg 4*12 (very light, flew through this)

Goblet sq: 2*12 (16kg)

heisenberg123

Week 5 - Bench

Bench: 2*2(90kg) 3*3(85kg) - Not the prescribed 5*3(90kg) that I intended, first two sets felt heavy and with no spotter I wasn't chancing the 3rd rep. Next weeks 95 might be too big of a jump, I'll see how I feel on the day. Being doing keto for the past 2 weeks so dropping a few pounds doesn't help. This program isn't too dissimilar to 531 just alot more volume on the top weight and I know Wendler doesn't prescribe 531 for cutting so probably shouldn't be losing weight on this one.

CGBP: 3*8 (60kg)

Dips: 5*6(b/w)

Rope pushdowns: Light enough weight 4*12

SS of DB extensions and Tate presses: 10kg