531 Push/Pull/Legs (C31_2C)

This morning I completed 531 Push/Pull/Legs (C31_2C) as follows:

Squats  5-135, 5-155, 5-175, 5-195, 5-225, 3x4 @ 250

Superset:
SSB Squats  5x10 @ 195
SLDL  8-179, 8-190, 8-223 (Off 4" Blocks)

Superset:
Calf Raises 3x10 @ 195
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9)

Workout Duration: 54:06.73 mm:ss (with 1:00 rest between sets)

Great workout this morning.  This was my first day back from a 5 day camping trip where I did no lifting.  I pushed it a little by introducing the BBB sets on SSB but it is something I've been wanting to implement for a while and plan to continue for several cycles so I figured there was no time like the present especially since it is a light week.
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531 Push/Pull/Legs (C31_2B)

This morning I completed 531 Push/Pull/Legs (C31_2B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-185, 5-205, 3x4 @ 235
DB BOLR 5x10 @ 15

Superset:
Decline BP  5x10 @ 185 (BBB @ FSL)
OHP 5-80, 5-90, 5-100, 5-110

Tri-set:
Triceps Pushdowns 3x12 @ 55
Decline Situps  3x15
DB Hammer Curls	3x10 @ 25

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 57:07.80 mm:ss (with 1:00 rest between sets)

Great workout today.  After yesterday's workout at Untamed I wasn't sure what to expect today.  In my garage it was nice and cool this morning and I felt strong across the board.  I changed my assistance lift up a bit and instead of doing FSL sets of 5 on decline bench I did 5 sets of 10.  I plan to keep that up with Bench and Squats both and get some hypertrophy work in.

531 Push/Pull/Legs (C31_2A)

Yesterday morning I completed 531 Push/Pull/Legs (C31_2A) as follows:

Deadlifts  3-135, 3-225, 3-245, 3-265, 3-315, 3x2 @ 355

3" Deficit Deadlifts (FSL)  3x3 @ 265

Superset:
PRows	5-135, 5-155, 2x5 @ 175
Multi-Grip Chins  4x5 @ 20 Pounds (various grips)

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 40:58.31 mm:ss (with 1:00 rest between sets)

Tough, hot workout at Untamed Strength.  Thankfully it was week 2 of my program, a "5s" week (I'm doing 3/5/1), so my weights weren't too heavy.  They felt heavy though and the heat was draining me.  Instead of hitting 3x4 for my top set as planned, I went with 3x2 instead.  Also, the 1.5" blocks I usually use at Untamed for deficits were being used by someone else so I had to go with the 3" blocks...the FSL weights were very light though so this wasn't a problem.

After my superset of PRows and Chins I was pooped, so I called it a day and skipped curls and back raises.

531 Push/Pull/Legs (C31_1C)

This morning I completed 531 Push/Pull/Legs (C31_1C) as follows:

Squats  5-135, 3-155, 3-175, 3-205, 3-235, 3x3 @ 265

Superset:
SSB Squats  3x5 @ 235
SLDL  8-179, 8-205, 8-235

Superset:
Calf Raises 10-235, 2x8 @ 235
Back Raises 3x15

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 47:46.13 mm:ss (with 1:00 rest between sets)

Good workout today.  The SSB's after the regular squats were a little intimidating going in but felt good once I got going on them.

531 Push/Pull/Legs (C31_1B)

This morning I completed 531 Push/Pull/Legs (C31_1B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-195, 5-225, 3x3 @ 250
DB BOLR 3x10 @ 15

Superset:
Decline CGBP  3x5 @ 195
OHP 5-85, 5-95, 5-105, 5-115

Superset:
Triceps Pushdowns 3x12 @ 50
Decline Situps  3x12

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 46:22.32 mm:ss (with 1:00 rest between sets)

Good workout this morning.  I'm a little nervous if the PPL will give me enough frequency as compared to the full body workouts I've been doing previous to this.  It definitely feels like I'm able to give more focus to an area of my body with these workouts, though.  My triceps were really hit hard during this workout.

531 Push/Pull/Legs (C31_1A)

This morning I completed 531 PPL (C31_1A) as follows:

4" Block Pulls	3-165, 3-201, 3-245, 3-285, 3-335, 3x3 @ 373

1.75" Deficit Deadlifts (FSL)	3x3 @ 285

PRows	5-95, 5-115, 5-135, 5-165, 5-185

Multi-Grip Chins  5x5 @ 15 (various grips)

Superset:
EZ Curls    3x8 @ 65 (with Arm Blaster)
Backraises  3x12

Bodyweight: 222.2 Pounds (New Baseline -- Time to Cut Back)

Workout Duration: 56:46.87 mm:ss (with 1:00 rest between sets)

I recently re-read an article by Stan Efferding (recommended by Wendler) and was particularly struck by his quote "Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

http://npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/

I've been having trouble recovering lifting 4 days a week.  My diet and sleep are pretty good so I think the training frequency is my main issue.  In the article, Stan also recommended a Push, Pull, Legs training setup.  I adapted my 531 program to this and will run that for a while.  It felt good today so I'm off to a good start.

531 4 Day Full Body (C30_3C/D)

This morning I completed 531 4 Day Full Body (C30_3C/D) as follows:

Squats	3-115, 3-145, 3-175, 3-215, 3-245, 3x2 @ 275

Decline Benchpress  5-95, 5-115, 5-135, 5-165, 5-195, 2x2 @ 215, 10-215

Tri-set:
Multi-Grip Chins  3x8
KB French Press	3x10 @ 35
Decline Situps  3x12

Bodyweight: 220.4 Pounds (Down 0.6 pounds from 221.0 on 5/30)

Workout Duration: 47:17.49 mm:ss (with 1:00 rest between sets

Good past couple of workouts.  I'm cruising along on 531 right now but am having a little trouble recovering from the 4 full-body workouts per week.  That finishes up this 531 cycle.  I'm going away for the weekend to Lake Tahoe and when I get back I'm going to switch it up a little by switching to a Push/Pull/Legs setup using 531.  I think that'll let me hit a given body function hard and then recover for a few days before hitting that one again.