6-29-12
Overhead Press - A - (105max) 80x5,85x5,95x5)
DB Lat Raises 20sx10x3
Kroc Rows 45sx10x3
Straight Arm Pulldowns 30x50x3
Overhead Press - A - (105max) 80x5,85x5,95x5)
DB Lat Raises 20sx10x3
Kroc Rows 45sx10x3
Straight Arm Pulldowns 30x50x3
Howcome you're only doing the minimum reps for your 3'rd sets? I think it's intrinsic to 531 to go balls out on that set, for a few7-5-12
DL - B - 135x3,145x3,155x5
RDLS 65x10x3
Squats 65x10x3
Knee Raises 15x10x4
Howcome you're only doing the minimum reps for your 3'rd sets? I think it's intrinsic to 531 to go balls out on that set, for a few
reasons, not least of which is it allows you to track your progress by calculating your 1 rep max. When I say balls out of course I
don't mean knock yourself out, you're not supposed to go to failure, but 1 or 2 reps shy of that point.
What exactly do you need help with? I'd be happy to help get you on the right track if you give me an idea of what your struggling with.I need some diet help if you have some advice
What exactly do you need help with? I'd be happy to help get you on the right track if you give me an idea of what your struggling with.
Sure no problem. The most basic diet is 40/40/20. It's a scheme for dividing up your calorie intake so you get 40% calories from protein, 40% from carbohydrates, and 20% from fats.I tend to forget.
I did do 5 on my last DL set, I didn't feel like I could push much more without hurting myself.
I need some diet help if you have some advice
Looking good, that puts your 1 rep max at about 200. I like your choice of assistance exercises here too, you should be able to make good progress that way. Cheers!7-12-12
DL - C - 130x5,145x3,160x8
RDLs 65x10x4
Squats 95x10x3
Knee Raises 15x4
Looking good, that puts your 1 rep max at about 200. I like your choice of assistance exercises here too, you should be able to make good progress that way. Cheers!
P.S. Here's a link to a 1RM calculator, just in case you're not familiar.
http://www.exrx.net/Calculators/OneRepMax.html
Personally I would just add the 10 lb and carry on as normal. Part of the idea of 531 is that you never actually lift at your 1RM, by staying below that level of effort a lifter can continue to make steady progress, but of course it's up to you.Thanks!
After deloading next week, should I add 10lbs or change it to my new 1RM?
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