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Sir Hobbleton Scotch
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Old
13801 - 10-25-2014, 15:04
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Gonna try Jim Wendler's boring but big 531 (with back squats, yes).
 
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Glare
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Old
13802 - 10-25-2014, 15:26
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10k

3rd place AG
 
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Old
13803 - 10-25-2014, 16:44
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Live Broadcast | BJJ TourBJJ Tour
 
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amRam
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Old
13804 - 10-25-2014, 17:09
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Quote:
Originally Posted by Sir Hobbleton Scotch View Post
Gonna try Jim Wendler's boring but big 531 (with back squats, yes).
just read his book a little while ago, I mentioned it in my thread below.. makes sense and he has a good no bull**** approach.
 
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Reno
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13805 - 10-27-2014, 20:13
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Quote:
Originally Posted by Glare View Post
10k



3rd place AG

Nice dude!

Couple glare days here, I'm a wreck because of my work schedule and keeping myself going there has to take priority unfortunately.

I found a crack on my MTB frame yesterday. It looks like I'll probably have to go with 650b now
 
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Sir Hobbleton Scotch
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Old
13806 - 10-27-2014, 21:01
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531 squat day
Back squats135*5
185*5
210*5
235*8
140*10, 5 sets

front squats 165 *10 for 5 sets

Leg raises *10 for 5 sets
 
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Sir Hobbleton Scotch
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Old
13807 - 10-28-2014, 23:19
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531 bench day
135 *5
155*5
175*15
105 * 10 reps for 5 sets

dips 45 lbs 10 reps for 5 sets
chest supported row machine 135 10 reps for 5 sets
one armed row 100lbs 10 reps for 3 sets
 
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Last edited by Sir Hobbleton Scotch; 10-29-2014 at 12:02..
BeLiaL
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Old
13808 - 10-29-2014, 10:51
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fyi if you are doing 15 reps on the 5+, i would increase your training max
 
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Sir Hobbleton Scotch
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Old
13809 - 10-29-2014, 12:02
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Done. Added 20 lbs.
 
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Sir Hobbleton Scotch
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Old
13810 - 10-30-2014, 22:31
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deadlift 531
205 5 reps
240 5 reps
270 6 reps
160 8 reps 5 sets
My erectors were on fire. Is that normal or am I pulling wrong?

shrugs 225 10 reps 5 sets
Standing curls 75 10 reps 3 sets
 
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BeLiaL
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Old
13811 - 10-31-2014, 00:50
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Quote:
Originally Posted by Sir Hobbleton Scotch View Post
deadlift 531
205 5 reps
240 5 reps
270 6 reps
160 8 reps 5 sets
My erectors were on fire. Is that normal or am I pulling wrong?

shrugs 225 10 reps 5 sets
Standing curls 75 10 reps 3 sets
it's normal
 
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Glare
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Old
13812 - 10-31-2014, 09:04
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i havent done much squat/DL in the past few weeks to high race volume but i did yesterday and even a two week layoff hurts. my legs are destroyed.

it's amazing how quick your body loses strength
 
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amRam
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Old
13813 - 10-31-2014, 13:04
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Whats the most effective substitute for barbell military press? My shoulders aren't having any of it.
 
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Glare
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Old
13814 - 10-31-2014, 13:41
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Y not? U pressin in front or behind the neck?

U tried dumbbell yet?
 
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amRam
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Old
13815 - 10-31-2014, 14:45
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Front. Dumbell is largely the same range of motion... I just can't handle the weight on my right shoulder. So far I've only done 2 days of military press and my right arm is already bothering me, it's getting uncomfortable raising it overhead. Ive had this problem before, I thought maybe it sorted itself out after years etc but apparently not.

Looking for a way to work the shoulders without doing the awkward external rotation... maybe something close-grip
 
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amRam
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Old
13816 - 10-31-2014, 14:50
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maybe this

https://www.youtube.com/watch?v=BR38_ZKKUCs
 
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Sir Hobbleton Scotch
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Old
13817 - 10-31-2014, 19:06
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531 press
100 5 reps
115 5 reps
130 10 reps
75 10 reps 5 sets

dumbell press 35 lbs 10 reps 5 sets
face pull 85 lbs 10 reps 5 sets
ab wheel and side flags
 
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amRam
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13818 - 10-31-2014, 19:41
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Dave are you finding you always go 10+ reps on the last 531 set? I feel like I'm not pushing enough weight when I can do 10-15 reps on the last set

Like I picked too low of a max
 
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Sir Hobbleton Scotch
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Old
13819 - 10-31-2014, 23:20
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Quote:
Originally Posted by amRam View Post
Dave are you finding you always go 10+ reps on the last 531 set? I feel like I'm not pushing enough weight when I can do 10-15 reps on the last set

Like I picked too low of a max
I don't always, but for something like the press, where the numbers are really low (100-185 lbs), an additional 5 or 10 pounds can translate to a missed lift (large percentage difference).

I am mayor of burn out city and since this is a new program for me, with quite a bit of assistance exercises, I think it's better to go with less than with more.
 
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BeLiaL
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13820 - 11-01-2014, 19:13
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Quote:
Originally Posted by amRam View Post
Dave are you finding you always go 10+ reps on the last 531 set? I feel like I'm not pushing enough weight when I can do 10-15 reps on the last set

Like I picked too low of a max
since you are basically a beginner with no knowledge of programming (not intended as an insult, just a statement of fact), i would stick with the program as-is without raising the weight, even if it is easy

this will give you a good reference point for later as to what is actually easy and what is hard, especially since the difficult can ramp up quite quickly out of nowhere



but honestly, 531 is meant for someone who is past the novice stage, which you are definitely in (and bdave probably is too)
 
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