what did you do today? by MadBoFo - Page 692 - TribalWar Forums
Click Here to find great hosting deals from Branzone.com


Go Back   TribalWar Forums > TribalWar Community > TW Fitness
Reload this Page what did you do today?
Page 692 of 703
Thread Tools
amRam
VeteranXV
Contributor
Old
13821 - 11-01-2014, 19:17
Reply With Quote
I'm gonna stick with it regardless but appreciate your input. Like a lot of dudes out there I've been working out and lifting on/off for years... Im absolutely a newb compared to you dudes who do this **** consistently and live the life. But I'm not a newb as in first time ever lifting weights or working out. I'm confident in my form and in what I'm doing as far as individual lifts are concerned.

As long as you RealDeal2Swole doods keep answering my dumb questions I'll be happy
 
amRam is online now
 
Sponsored Links
Sir Hobbleton Scotch
Veteran5
Old
13822 - 11-02-2014, 13:20
Reply With Quote
Yo Amram you're in Mississauga right? Wanna go to gym together and spot my deadlift?
 
Sir Hobbleton Scotch is offline
 
amRam
VeteranXV
Contributor
Old
13823 - 11-02-2014, 23:24
Reply With Quote
I work out in my basement.. which got flooded last year and I never fixed it after tearing out the walls and floors

Dingiest ****in gym in the world #YOLO .... set of powerblocks, some weights, a rack and a bench.... oh and a pink yogamat.

word
 
amRam is online now
 
Sir Hobbleton Scotch
Veteran5
Old
13824 - 11-03-2014, 15:27
Reply With Quote
backsquat 531
bsquat 135 for 5 reps
195 for 3 reps
220 for 3 reps
250 for 10 reps
140 for 10 reps 5 sets

front squat 165 for 10 reps 3 sets
leg raises 10 reps for 3 sets
 
Sir Hobbleton Scotch is offline
 
Glare
VeteranXV
Old
13825 - 11-04-2014, 10:41
Reply With Quote
been sick for a few days

im wasting awaaaaaaaay
 
Glare is offline
 
Ares
VeteranXV
Old
13826 - 11-04-2014, 12:53
Reply With Quote
arms

all day eryday
 
Ares is offline
 
Sir Hobbleton Scotch
Veteran5
Old
13827 - 11-04-2014, 20:38
Reply With Quote
Bench 531
Bench 135 for 5
165 for 3
185 for 3
205 for 10
115 for 10 for 5 sets
dips with 45 for 10 reps for 5 sets
one armed row 120 lbs for 10 reps 3 sets
 
Sir Hobbleton Scotch is offline
 
°Gn0m3_Gr0wN°
VeteranX
Old
13828 - 11-06-2014, 02:13
Reply With Quote
Working on flexibility to do weightlifting movements.
C & J is getting better, but can't sit in the snatch yet
 
°Gn0m3_Gr0wN° is offline
 
BeLiaL
VeteranXV
Old
13829 - 11-06-2014, 15:46
Reply With Quote
i hope you're going to compete
 
BeLiaL is offline
 
amRam
VeteranXV
Contributor
Old
13830 - 11-06-2014, 17:33
Reply With Quote
belial

What aspect of the 531 workouts do you feel make it better suited for experienced lifters as opposed to commoners like me?

I'm into the third week now where the main lifts are only 3 sets of "1" rep and it feels strange- definitely feels like I'm not doing as much as I should/could be. For example if I up the weight to a near maximum (95%) and only pump out 2-4 reps through 3 sets, I don't exactly feel like my chest is exploding... ya know?



Code:
* I add pushups and various arm exercises to these days as I see fit

Day 1
Military press 65%
75%
85%
Chin-ups
Dips

Day 2
Deadlift 65%
75%
85%
Bulgarian squat
Back lunge

Day 3
Bench press 65%
75%
85%
DB press
DB Back rows

Day 4
Squat 65%
75%
85%
Bulgarian squats
Weighted hip bridge
 
amRam is online now
 
Sir Hobbleton Scotch
Veteran5
Old
13831 - 11-06-2014, 17:58
Reply With Quote
The point is at that stage you are so advanced that it takes longer for you to recover. So you can't go balls to the wall like you could as a newb.
 
Sir Hobbleton Scotch is offline
 
Last edited by Sir Hobbleton Scotch; 11-06-2014 at 23:18.. Reason: Typo
Sir Hobbleton Scotch
Veteran5
Old
13832 - 11-06-2014, 22:43
Reply With Quote
Deadlift 531
DL 135 for 5 reps
185 for 5 reps
225 for 3 reps
255 for 3 reps
285 for 10 reps
160 for 10 reps for 5 sets

Shrug 225 for 10 reps 5 sets
Strict curls 70 for 10 reps 5 sets
 
Sir Hobbleton Scotch is offline
 
BeLiaL
VeteranXV
Old
13833 - 11-07-2014, 00:11
Reply With Quote
Quote:
Originally Posted by amRam View Post
belial

What aspect of the 531 workouts do you feel make it better suited for experienced lifters as opposed to commoners like me?

I'm into the third week now where the main lifts are only 3 sets of "1" rep and it feels strange- definitely feels like I'm not doing as much as I should/could be. For example if I up the weight to a near maximum (95%) and only pump out 2-4 reps through 3 sets, I don't exactly feel like my chest is exploding... ya know?
When you're a "novice" (can add weight each workout), each workout should increase in weight in order to be efficient. When you're past that stage, the workload has to be spread out over multiple workouts, either within the same week or same month or same year. The more advanced, the longer the cycles will be.

531 increases weight once every 3-4 weeks, depending on if you use a de-load or not. This is super slow and sometimes doesn't even work for someone in the novice stage. As well, a novice shouldn't be using anything close to actual 1RMs, because his body isn't conditioned for the stress.

What I would suggest for you to do is to take the routine you have, and instead of doing a week with 5's, a week with 3's, etc, I would just do the 5's week. And instead of doing an AMRAP set (as many reps as possible) at the end, just do another set of 5, for three total sets of 5 "work sets". Repeat this same week every week until the last set gets really hard, and then do a de-load week, followed by the actual 531 program.

Increase the squat and deadlift 10lbs each workout, and press/bench 5lbs. This is not a terrible compromise.


Edit: Upon looking back over your routine, you really need to get rid of the weighted bridge and bulgarian squats. They are both absolutely worthless.
 
BeLiaL is offline
 
Last edited by BeLiaL; 11-07-2014 at 00:13..
amRam
VeteranXV
Contributor
Old
13834 - 11-07-2014, 06:17
Reply With Quote
Sounds good, I'll follow your advice.

Why no Bulgarian squat? I feel that exercise really burns up my legs more than anything else

I'm gonna keep doing the bridges because I find it helps my lower back but I'll make it a third or fourth option... Toss me some ideas what you think are good accessories for those days?
 
amRam is online now
 
Sir Hobbleton Scotch
Veteran5
Old
13835 - 11-07-2014, 21:17
Reply With Quote
OHP 531
OHP 105 3 reps
120 3 reps
135 10 reps
75 10 reps 5 sets
face pull 80 lbs 10 reps 5 sets
 
Sir Hobbleton Scotch is offline
 
Sir Hobbleton Scotch
Veteran5
Old
13836 - 11-10-2014, 21:26
Reply With Quote
squat 531
squat 135 5 reps
185 5 reps
210 5 reps
235 3 reps
265 10 reps
140 for 10 reps 5 sets
front squat 165 for 10 reps 3 sets
leg raise 10 reps for 3 sets
 
Sir Hobbleton Scotch is offline
 
BeLiaL
VeteranXV
Old
13837 - 11-11-2014, 12:33
Reply With Quote
Quote:
Originally Posted by amRam View Post
Sounds good, I'll follow your advice.

Why no Bulgarian squat? I feel that exercise really burns up my legs more than anything else

I'm gonna keep doing the bridges because I find it helps my lower back but I'll make it a third or fourth option... Toss me some ideas what you think are good accessories for those days?
hip bridge is a gimmick.. there is a normal, beneficial movement which would give you the same relieft--but i don't know your issue, so i can't tell you which one

burning up muscles means nothing other than that you used them... it definitely doesn't mean that they were stressed in a meaningful way to produce an adaptation


better assistance exercises would be more squats, front squats, RDLs,back extensions.. it just depends on what your weaknesses are
 
BeLiaL is offline
 
robot heart
Member
Old
13838 - 11-11-2014, 18:47
Reply With Quote
i miss college
 
robot heart is offline
 
robot heart
Member
Old
13839 - 11-11-2014, 18:49
Reply With Quote
http://www.youtube.com/watch?v=IXffCCC2rDo
 
robot heart is offline
 
Glare
VeteranXV
Old
13840 - 11-11-2014, 21:44
Reply With Quote
been back to liftin and running this week

climbing trip this weekend. not sure how that'll go since it may ice and we're not ice climbing
 
Glare is offline
 
Page 692 of 703
Reply


Go Back   TribalWar Forums > TribalWar Community > TW Fitness
Reload this Page what did you do today?

Social Website Bullshit

Tags
badmofo is a big fucking deal , belial fucks men , belial is a centaur , belial is a crybaby bitch , dare fuck little boys 4 cardio , time 2 jerk it


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


AGENT: CCBot/2.0 (https://commoncrawl.org/faq/) / Y
All times are GMT -4. The time now is 09:23.