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To Infinity.... and Beyond!

Dustin07 said:
thanks man! I'm actually pretty pumped about this programming. I finally feel like I have some organization and if I can finally break the 500lb deadlift that would be fantastic.
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If and when our gyms open up that is all I am going to concentrate on early on, deads. Just once would like to pull 500lbs
 
dapack said:
If and when our gyms open up that is all I am going to concentrate on early on, deads. Just once would like to pull 500lbs
Click to expand...

Yeah I think my best was still 450 or 455 years ago. After I hurt my back it took me a few years to break 405 again and then COVID hit and everything slowed down about 1 month after I had PR'd my squats... lol
 
Week 2 of 531 and I already made a mistake on my bench, lol

Bench - warm up sets
5 x 95
5 x 120
3 x 145

working sets
3 x 170
3 x 195
10 x 210 (was supposed to be 215. I forgot a 5lb plate on the left side and wondered why it was going up so easy...)

joker set
3 x 225

BBB Set
5 x 10 x 135

dips
+35lbs x 5 x 10

Hammer Curls
10 x 40
10 x 45
10 x 50
10 x 55
10 x 55

notes
wanted to do more accessory work but felt the pump fading and I know the 531 rule is that you don't over do it... so I stopped here and had dinner.
 
Deads - Warm-up
5 x 145
5 x 180
3 x 215

working sets
3 x 255
3 x 290
10 x 325

bbb sets
5 x 10 x 190lbs

hanging leg raises
5 x 10

Kroc Rows
10 x 60s
10 x 3 x 70s

ghd situps
3 x 10

good mornings
3 x 10 x 95

notes
Total workout time according to the app is 56 minutes. this 531 routine sure seems to keep me moving fast with the timer on the app. Abs were super sore last night.

weight
185.6
don't want to get any fatter than this lol. I need to sharpen my calories a bit. would love to maintain this weight and lean up.
 
OH Press
5 x 65
5 x 80
3 x 95

3 x 110
3 x 125
10 x 140

3 x 145
3 x 150
4 x 160

5 x 10 x 80

DB Front Raise
3 x 10 x 30

db lateral raise
10 x 17.5
10 x 22.5
3 x 10 x 30

barbell curl
5 x 10 x 75

db curl
3 x 10 x 35
 
I need to relearn the 531 stuff again for the fourth time. The app I'm using gives me "joker sets" if I "qualify". Last night I qualified so I did them, but I'm not sure what spurs that.

Squats
5 x 105
5 x 135
3 x 160
5 x 200
3 x 225
8 x 255 (AMRAP)

Joker Sets
1 x 270
1 x 285
1 x 300 (don't think I've hit 300 since pre-covid so maybe 531 is working after all)

BBB
5 x 10 x 135

Hanging Leg Raises
5 x 10

WOD
10 Round:
1 sled push +50lbs (about 100FT)
5 burpees
Time 15:00

notes
531 is pretty clear about not over doing it, and it's also very clear about getting conditioning in. My wife wanted to do a WOD and I think this one did a good job of providing HIIT conditioning without too much excess barbell work to undo my training for the day. Left me feeling worked regardless. Weight is coming down, although that's not entirely my goal. I'd be happy to stay where I am and slowly burn off bout 5-10lbs of BF.

weight
182.2
 
bench
5 x 95
5 x 120
5 x 145
5 x 180
3 x 205
6 x 230 (really wanted 7 but hit my target)
1 x 240
1 x 250
1 x 265

bbb sets
5 x 10 x 135

db press
10 x 50
10 x 60
10 x 60
8 x 60
10 x 50

dips
+40lbs
5 x 10

weight
184
 
Saturday 2/6/21 - was a good day.

Deads
5 x 145
5 x 180
3 x 215
5 x 270
3 x 315
8 x 345 (AMRAP)

Joker Sets
1 x 360
1 x 380
1 x 405 (been a long time since I broke 400. over a year I believe)

bbb
5 x 10 x 200

Kroc Rows
10 x 60
10 x 70
10 x 80

hanging leg raise
5 x 10

GHD situps
5 x 10

DB Curls
3 x 10
 
Sunday 2/7/2021

Press
65 x 5
80 x 50
95 x 3
120 x 5
135 x 3
150 x 8 (AMRAP)

Joker Sets
1 x 160
1 x 170
1 x 180

BBB
5 x 10 x 85

DB Press
5 x 10 x 35

Hammer Curls
5 x 10 x 40

Tri Cable Push Downs
5 x 10 x 110

note
That wraps up first cycle. this week is deload. Targets were
Dead 402
Bench 268
Squat 297
Press 175

Actual numbers were (based on Wendlers training calculations
Dead 437
Bench 276
Squat 323
Press 190
 
OK Deload mostly over, back to the grind.
Cycle #2, Week 1:

Squats
5 x 115
5 x 140
3 x 165
5 x 180
5 x 210
12 x 235 (amrap)

JokerSets
5 x 245
3 x 255
3 x 270

Deadlifts
5 x 145
5 x 180
3 x 215
3 x 5 x 215

notes
235 X 12 didn't seem so bad physically, I felt like I had 15-20 in me, but I simply could not breathe anymore, lol. my conditioning is gone. Last week I didn't technically have a deload day for deadlift or press, so I opted to do the deload numbers this week as an accessory to squats and bench.

weight
187
 
Bench
5 x 100
5 x 125
3 x 150
5 x 160
5 x 185
10 x 215

joker sets
5 x 220
4 x 230
3 x 240

bbb sets
5 x 10 x 125

dips
10 x bw
4 x 10 +25

ez bar curls
3 sets

hammer curls
3 sets

db curls
3 sets

weight
186

notes
Screwed up... my amrap set was supposed to be 210 and I put 215 on the bar on accident. but hitting 10 reps according to the programming still says I made progress and boosted my estimated 1rm to 287. closing in on 300... in theory.
 
Right now, I'm really liking it. I like the fact that it's pretty focused and it seems to require a lot less time in the gym. It's also easier for me to wrap my head around that one big AMRAP set as being my daily goal vs sets across. Doing 5x3 is just so brutally taxing in comparison.
 
Bench is at that very normal place for me to start my plateaus. I'll have to get more serious about accessory work for upper.

bench
5 x 100
5 x 125
3 x 155
3 x 170
3 x 195
7 x 220 (AMRAP set, goal was 10 reps)
3 x 230

bbb
5 x 10 x 125

Dips
10 x BW
10 x 25
10 x 35
10 x 45
8 x 55

DB curls
10 x 30
3 x 10 x 35
 
Pretty solid squat night to kick off March.

Squats
5 x 110
5 x 140
3 x 165

3 x 195
3 x 220
11 x 250 (AMRAP set, needed 10 to beat)

3 x 265
1 x 280
1 x 295

5 x 10 x 140

weight
186
 
Overhead Press
5 x 65
5 x 80
3 x 100

5 x 105
5 x 120
11 x 140 (AMRAP SET)

Joker sets
5 x 145
5 x 150
5 x 160

BBB
5 x 10 x 80

weight
186
 
Bench press is a stragler right now.
3/6/2021

Bench
5 x100
5 x 125
3 x 150
5 x 185
3 x 210
5 x 235 (AMRAP SET)

joker sets
2 x 245
1 x 255
0 x 270 (failed...uh oh)

BBB
5 x 10 x 135

dips
5 x 6 x 45lbs

Conditioning
10 Min EMOTM
2 sled pushes
5 clean and press (95lbs)

weight
186
 
Squat
5 x 110
5 x 140
3 x 165

5 x 210
3 x 235
9 x 265 (AMRAP set, needed 9 to PR)

joker sets
1 x 280
1 x 295
1 x 310

bbb
5 x 10 x 140

conditioning
10 min EMOTM
Sled Push + 90lbs

weight
186
 
Thanks! so far squats, deads, and press are all moving up pretty well with this 5/3/1 cycle. Bench is the only straggler. I have one more deadlift session and one more bench session before a deload week. and these deloads really seem timed perfectly to keep me from getting burntout and tired.
 
Press
5 x 65
5 x 80
3 x 100

3 x 115
3 x 130
10 x 145 (Needed 10 to be cycle PR)

Joker Sets
3 x 150
3 x 160
3 x 170

BBB
5 x 10 x 180

db lateral raises
5 x 10 x 20lbs

db hammer curls
5 x 10 x 40lbs

conditioning
30 minute incline treadmill

weight
186
 
Saturday 3/13/21
Press
5 x 65
5 x 80
3 x 100

5 x 120
3 x 140
7 x 155 (AMRAP set)

Joker Sets
1 x 165
1 x 175
1 x 185

BBB
5 x 10 x 80

lateral raises
5 x 10 x 25

push press
3 x 3 x 205
 
deads
5 x 150
5 x 185
3 x 225

5 x 280
3 x 315
13 x 355 (AMRAP set)

joker sets
1 x 375
1 x 395
0 x 415 (I was spent after the amrap)

bbb
5 x 10 x 185

coniditioning
sled pushes
10min EMOTM


weight
186.8

That's the end of this strength cycle and I have a small trip with my boy starting Tuesday so the timing is perfect for deload.
Started the cycle with these projections:

Deadlift: 413
Bench: 273
Squat 308
Press 180

Ended with these "actual" numbers although they are based on 1rm calculations. I haven't actually hit these:

Deadlift 509
Bench 274
Squat 344
Press 191

So I'm flirting with a lot of PR's here. I've never pulled 500lbs so I really don't believe that one, but last cycle my final AMRAP was 345 x 8 vs 355 x 13.... so the program IS working even if it's a little over jealous.
 
dapack said:
Wow, is the a PR for best reps in Deads for that weight?
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It's for sure a PR since I started 5/3/1 at reps at that weight but it may be a lifetime PR as well. I know in the past when I had a 450+ pull I was doing sets of 10 around 355-385 but I don't think I ever amrap'd out like that for more than 10.

Been stuck down in AZ for the last 3 weeks with a positive covid test so it took for ever before I could start lifting again, hoping I don't fall backwards too much with 3 weeks off... luckily week 1 was deload anyways so I'm really only like 2 weeks behind.
 
BENCH
5 X 100
5 X 125
3 X 150
5 X 165
5 X 190
8 X 215 (goal here was 11)

5 x 225
10 x 185
10 xx 155

bbb
10 x 135
10 x 135

This was supposed to be a 5 x 10 but I was just spent after that. first day back though so I'm not too concerned yet. I think I'm going to throw some bench accessories in with my squat day to try to get caught up a bit.

weight
186.8
 
Dustin07 said:
It's for sure a PR since I started 5/3/1 at reps at that weight but it may be a lifetime PR as well. I know in the past when I had a 450+ pull I was doing sets of 10 around 355-385 but I don't think I ever amrap'd out like that for more than 10.

Been stuck down in AZ for the last 3 weeks with a positive covid test so it took for ever before I could start lifting again, hoping I don't fall backwards too much with 3 weeks off... luckily week 1 was deload anyways so I'm really only like 2 weeks behind.
Click to expand...
Dang. that really sucks. hopefully this stuff ends soon
 
dapack said:
Dang. that really sucks. hopefully this stuff ends soon
Click to expand...
It never hit me hard at all. I stayed on top of my vitamins and took a glass of EmergenC Vitamin C every morning to wash down ecinacea, elderberry, etc. for about a week it felt like I was going to get sick or get a cold but it just never hit. I think I got the tired/fatigue a bit...? but honestly nothing I can really complain about.
 
squats
5 x 115
5 x 145
3 x 170
5 x 185
5 x 215
13 x 245 (AMRAP Set needed 13 to beat cycle PR)
5 x 255

BBB
2 x 10 x 145

bench
10 x 95
10 x 135
10 x 185

notes
So since I'm still a little tired or at least not firing on all cylinders my true goal was 8 x 245 last night. so the fact that I hit the target of 13 for "PR", I was super pumped. I only did one joker set, and only 2 of 5 big but boring sets because I figured I'm still rebuilding after taking a few weeks off. I threw in the extra bench work because bench is the one lift that is struggling the most through 5/3/1

weight
185.6
 
dapack said:
Dang. that really sucks. hopefully this stuff ends soon
Click to expand...

Honestly after a year of being told how bad COVID is I finally saw the first person I actually knew get it. I didn't know a single person with COVID in 2020 and then about a month ago my ex wife got it, my son got it, and then there were 20 people at work who all got it. that's a lot when we only have 60 employees lol. Then when I was down in Arizona, my step daughters came home from college, they went to a party and got it, then gave it to my wife. But of the 30+ people that I saw get it now in the last month all of them said it was less severe than when they got the flu in the past.
 
OK, Saturday:
Press
5 x 65
5 x 85
3 x 100
5 x 110
5 x 125
10 x 140 (AMRAP set, target was 12 I think)

Joker Sets
5 x 145
5 x 150
5 x 160 (barely)


bbb
5 x 10 x 85

conditioning
10Min EMOTM Sled Pushes +95lbs

Weight
186.6
 
Sunday
Deads
5 x 155
5 x 190
3 x 230
5 x 250
5 x 285
15 x 325 (AMRAP, needed 15 for PR)

Joker
5 x 340

BBB
5 x 10 x 190

kroc rows
3 x 10 x 60

notes
threw in bicep and tricep work, no extra conditioning. Skipped the last 2 joker sets. I was glad that Deads and Squats still seem to be hitting their numbers well but I'm going to have to figure out something to get Presses caught up.
 
Dustin07 said:
Thanks man. if you have any suggestions on your favorite press accessories I'm all ears. I feel like they are going to stall soon if I don't figure something out.
Click to expand...
Been changing it up lately since I am concentrating on OHPs. Been adding in push presses and 4 to 5 sec negatives. 215lbs in my best strict OHP so trying to go for that PR since I honestly believe have no shot of ever seeing 3 plates again in bench.
 
Benched Tuesday evening and sorta as expected, missed the goal which was 9 x 225. Sorta silly to miss that because I'm certain I used to be able to hit 10+ at 225. But I did finally start to throw in more accessory work and I could tell that based upon dips being a bit of a struggle at only +25lbs, I can tell where the fall out is and it's my fault for not doing enough accessory work.

bench
5 x 100
5 x 125
3 x 150
3 x 175
3 x 200
6 x 225 (AMRAP set)
1 x 245

bbb
5 x 10 x 125

DB Press
3 x 10 x 65s

dips
5 x 10 x +25lbs

weight
187
 
Squats
5 x 115
5 x 145
3 x 170
3 x 200
3 x 230
8 x 260 (AMRAP Target was 11 I think)
10 x 145


First miss on squats since I started 531 back in January I think, was just absolutely exhausted.
 
Press
5 x 65
5 x 85
3 x 100
3 x 115
3 x 135
7 x 150 (amrap target was 9 )
3 x 160
2 x 170

push press
5 x 180
5 x 190
5 x 200

bbb
5 x 10 x 85

lateral shoulder raises
3 x 12 x 30

barbell curls
3 x 10 x 85

db curls
3 x 10 x 40


notes
starting to miss more lifts. might be time to recalculate 1rm and start a new cycle fresh.

weight
188
 
Been horrible about logging workouts. So hit a ton of PRs on 5/3/1 but started feeling it. Then tested positive for COVID which was a mild case so that had no effect on me, but I was out of state and the whole fiasco turned my 1 week deload into 3+ weeks. Then my wife and I had a weekend trip planned. I usually let myself bulk to 190 before forcing a cut and I weighed in after the trip at 189.8 so I decided it was time to switch gears for a while.

sunday 4/25

cardio
treadmill about 25 minutes
2 miles / 300 calories
.1-.2 mile sprint intervals

bench
95 x 10
135 x 10
185 x 5
200 x 3 x 5

bicep curls
3 x 10

dips
3 x 10

E2MOTM
10 x hang power snatch 95lbs
1 sled push down and back +70lbs
10 rounds

weight
188
 
Monday 4/26/2021

cardio
30min
2 miles / 300 cals
.25 mile intervals

bicep curls
3 x 10-12

hammer curls
3 x 10-12

conditioning wod
"DT
12 x 135lb deadlifts
9 x 135lb power cleans
6 x 135lb push press
5 rounds = 11 minutes

weight
186
 
tuesday 4/27/2021

cardio
treadmill
2.5miles / 367 cals
Intervals at .5+ miles sprinting
(conditioning coming back FAST)

wod
250 meter row
10 kb swings 50lbs
2 burpees
6 rounds
time: 11 min

weight
185lbs

notes
today is a rest day, I've cut out all evening snacking and cut alcohol way back. I always have breakfast and lunch nutrition dialed in a bodybuilding style and let myself eat loosely in the evenings. My wife and I are going back to a 100% (90/10) BB style nutrition plan for the next 6 weeks so I'll see how much of a cut I can get. My immediate goal is 178lbs and wee where I am from there. usually 178 is pretty cut but I may have to go a little lower this time as I know my legs aren't holding the same mass they were before.
 
Haven't been logging since I'm not really training for strength or for any particular conditioning goals other than cutting for summer. Have been doing about 3 miles 4-5 times per week + some level of strength training either in a body building mode (accessories + a 3x5x main lift) or a barbell based wod.

tuesday

Treadmill
300 cals, running 1 mile intervals on 6 degree incline.
When I first started conditioning again a few weeks ago I was doing .1 mile sprints, then .25. then .5
Conditioning always comes back so much faster than strength...

WOD
EMOTM 20 Minutes
Min 1 = Sled push down and back (about 100ft)
Min 2 = 10 power clean and press 135lbs
Min 3 = sled push
Min 4 = 9 clean and press
etc etc.

That was a BRUTAL wod. I did strap 50lbs on the last set of each sled and clean though to finish strong with 185 clean and push press for my last rep. felt good.

weight
184

I'm also tracking cals a bit better. the first two weeks I was WAY too low on carbs and had severe exhaustion and brain fog. I doubled my carb intake now having about a half cup of white rice with breakfast and lunch as well as an apple at snack added in and it's going really really well. no energy or brain fog issues
 
had a minor eye surgery last Thursday, nothing big but it requires me to keep workouts to a minimum so just doing a little treadmill time and golf for another week.

I did download a new nutritional app and have been tracking much better. basically doubled my carbs (lol) which has been great on mental faculties. Target cals are still only 1800 right now (unless I'm lifting) but down 6lbs and feeling great. would like to shave at least 5 more maybe this month and see where I am.
 
Weight is at 181 this morning. Solid and sustainable 8lb lost since starting. I haven't been able to do anything but light treadmill work and golf since the eye surgery however I should be able to lift tomorrow. I have been walking/carrying my clubs which burns a **** load of calories lol.
 
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