No.13's training.

Crazy strength gains for three months. Looking solid in the last pic to. Good job.

Sounds good, very good strength gains off two cycles. Got some decent weights for your size, 185x1 DL shouldnt be a problem. I think the 5/3/1 formula is conservative.  
I started 5/3/1 about 3 or 4 weeks ago, but only just started my journal again. Im really liking the program.

Will keep an eye on how you get on with it. Cheers

3.......
 
Looking solid in the pics fella, you need to put on more weight though, it helps with chin ups apparently ......

Dave284


200 is a good goal mate, it ll feel good when you hit it! 150 x 7 will give you around 185 surely? Not a million miles off pushing 140 either.

Yeah, I think 185 is certainly doable, the 1rm calculators seem to be pretty accurate with me. I think it's a mental thing also, "the calculator says I can do this therefore I will" type of thing, gives you confidence. The only problem is I only have 165kg of weight at home! Been scouring ebay every week though.

jack5r

Crazy strength gains for three months. Looking solid in the last pic to. Good job.

Cheers jack, I think it comes down to consistant training. While at uni I would occasionally slack off or skip a session, but not this summer. Also I think alcohol's played a big part, I've barely drank the last 6-8weeks whereas at uni my hangovers are so ****ing unforgiving that I'd spend the day curled up in a ball eating nothing but cheese and pizza in the evening.
Not playing rugby as well has allowed my body to actually put on some weight too rather than being knackered all the time.

fun meter

Sounds good, very good strength gains off two cycles. Got some decent weights for your size, 185x1 DL shouldnt be a problem. I think the 5/3/1 formula is conservative.  
I started 5/3/1 about 3 or 4 weeks ago, but only just started my journal again. Im really liking the program.

Will keep an eye on how you get on with it. Cheers

Ta man, yeah fingers crossed for 185. I think 5/3/1 is what you make it, you can very easily just cruise through the early stages or choose to push yourself. Really enjoying it at the moment and it seems to be working too, thankfully!

TheDA

Looking solid in the pics fella, you need to put on more weight though, it helps with chin ups apparently ......

Boo hiss you! My post-morning-piss weight is 97kg, after some lovely lovely carbs I can put on 1.5-2kg by evening time, I have to be tactical with these chins

02/8

Bench
3 warmup sets
82.5kg x 5
95kg x 3
105kg x 6

DB Bench
42.5kg x 5
42.5kg x 5
42.5kg x 5
35kg x 10
30kg x 10


That was it, in and out in 30mins, rushed for time and wasn't really feeling it today. Squats, goodmornings, chins, rows and situps tomorrow hopefully

03/08

Squat
3 warmup sets
92.5kg x 5
105kg x 3
117.5kg x 7 PB

Fronties
50kg x 10
50kg x 10
50kg x 10

Goodmornings
50kg x 8
50kg x 8
50kg x 8

Chins x 13 DA,..... bah!

DB Row
30kg x 10
40kg x 8
50kg x 5
50kg x 5


Happy with the squat, progress is still being made thankfully. If I can keep this up I reckon I'll attempt a 150kg squat in 4weeks. Front squats were more like cardio, after nearly breaking my wrists a few weeks ago I won't be going heavy for a long time. 3x10 was fine, real ATG, will up the weight 5kg again for next, hopefully in a month or so I'll see some progress.

Chins.... well.... abit of a ****ter tbh. I actually forgot about doing them until I'd finished the squats. 3 rep increase I think in 3weeks, nowhere near as impressive as mr DA well done mate!

Nice squatting mate

Cheers Big D!

First deload sesh of the week, thankgod it was too. Barely slept last night, bit of a head cold all day and have been out an about shopping with the missus and her mum for a good 6hours while I played chauffeur. Was determind to do something though.

I've decided that I need to bring my arms upto scratch, they're small, weedy looking and think I'd benefit from some size and strength. I hate training arms directly and barely do it, but in my deload weeks I'm going to shower myself with isolations... well, 1 or 2 anyway.

06/08

Deload Military Press
4 light sets of 5 supersetted with 4 light sets of BTN presses.

Dips
BW x10, 10

CG Bench
60kg x 10x5

DB Skulls
10kg x 8x4

Weighted situps
10kg x 15, 12, 12


In and out in 40mins, going to grab some food and have an early night!

And for those of you who are interested, here is the link to my shapeup voting page any votes are highly appreciated and I'll name my future pets after after any of you who vote

http://www.muscletalk.c...px?m=3532714&mpage=2

Cheers guys!

No.13


Chins x 13 DA,..... bah!


Chins.... well.... abit of a ****ter tbh. I actually forgot about doing them until I'd finished the squats. 3 rep increase I think in 3weeks, nowhere near as impressive as mr DA well done mate!

Actually mate that is pretty good, bear in mind the program I did was chins every 6 days of 7, an improvement of three is not bad and your other lifts have been going up too.
 
So.... nearest to 30?

Haha, I'd have to lose about 3stone just to get to 20!
Shall we just continue the run in to 20? Unoffical, no pressure, just some underlying friendly competition

7/08

Deload session 2

Deadlifts
4 light sets of 5

Chins
BW x 5
+15kg x 6 PB
+10kg x 5
+10kg x 5
+10kg x 5

BB Curl
30kg x 10
35kg x 10
40kg x 8

Seated DB Curl
15kg x 8 x3

Weighted situps
15kg x 10x3


Bit of a tart session as I said it would be. Happy with the chins. Diets going well at the moment too. Looking abit like this:

8.45am: 100g oats, pint of skimmed milk, scoop of whey
11.30am: 250g turkey mince, spinach, toms, peppers in tortillas
12.30pm: TRAIN
PWO: 2 scoops whey, 2 bananas
2.30pm: 250g turkey mince, spinach, toms, peppers in tortillas
4.30pm: Handful of nuts, apple
6.30pm: 120g salmon, spaghetti, lemon, parsley
9pm: Handful of nuts, half a pint of skimmed milk and sometimes a scoop of whey blend chucked in.

Bit of cardio yesterday, a bit of a bike ride, followed by 20mins bagwork and a game of rounders in the evening! How nice.

Third deload session today.

10/08
Bench - Deload session 3
4 light sets

DB Bench
30kg x10x5

DB Row
30kg x 10
40kg x 10
40kg x 10
40kg x 8
30kg x 10

3 sets of seated curls.


Light session but got the blood moving, job done.

I like the look of your weighted chins mate, how do find them, does it make your unweighted chins easier to do?
 
I take it you just tie a plate to a rope/ chain and then hang it off your belt?

I actually prefer them to just BW in all fairness. 10kg is a good weight for me at the moment, and I actually find it helps my technique for some reason - feels more controlled with the lower centre of gravity.

Heh, I've got a abit of rope I use - no fancy belts
I just tie the rope together at one end and loop it through the weight plate and secure it (I'm no good at knot names but its common sense) then wrap it round you and loop the plate through again. At 10kg it doesnt dig in at all, 15kg is abit uncomfortable and 20kg is especially awkward.

Does it work...? Well, i lost to you so obviously not

Last deload session today before I start round 3 of 5/3/1.
Was so hot, my shins (?) were pouring with sweat. In and out in 35mins though so am happy. Cardio came in the form of a 10min bike ride in the sunshine back from work and a kickabout with the little bro.

Squat
4 light sets of 5

Front squats
55kg x 10x3

Goodmornings
55kg x6x3

Single Leg Calf Raise
BW x10x3


Nothing too taxing. Finally getting the technique sorted with the FS's, upto 60 next week no probs. Goodmornings got easier as I went along, will try stretching first next week and push for 3x8, then 3x10.

I've sorted out my 'official' assistance exercises now as well, to help being up lagging bodyparts, going to up the volume seeing as though my weight is shooting up. Got to be careful not to get too fat! The order of exercises will swap too...

Session 1
Military Press
Weighted Chins
Dips
3 sets of DB Curls
3 sets of Weighted situps

Session 2
Squat
Front Squat
Goodmornings
3 sets of calf raises

Session 3
BB Bench
DB Bench
DB Row
3 sets of DB Skulls
3 setas of Weighted Situps

Session 4
Deadlift
Powerclean
SLDL
3 sets of DB Curls
3 sets of calf raises

Working along the lines of Mon/Tues/Thurs/Fri.

Wednesday and Saturday are rest days with Sundays being cardio in the form of 20-30mins bagwork.

....Now all I've got to do is stick to it!!

lol at the chins, still sounds good though so I might give it a go (at home first so I don't look like a c*ck when I drop the plate on my toes.
 
Your new routine looks good, and I know what you mean about "getting fat" I sem to be on a perma-bulk and really want to lose my spare fat, but in all honesty I like eating and am too lazy to cut.
 
Are you up for the flat BB bench challenge then? 80kg most reps from chest to lockout (or as near as if you are worried about elbow joints), we could start in Sept and have a three week training period again if you want?
 
Voted for you in the Shape up btw, looking solid there mate.

Heh heh, it's a good feeling knowing you have a weight plate strapped to you - no matter how heavy

It's not so much a new routine, still the same 531 but I've finally sorted out the assistance stuff rather than just fannying around on the day. I'm naturally skinny and so don't know how I'd cope with a cut Thankfully it only takes a week or so of cardio to sort out any gut that appears, tend to nip it in the butt before it gets out of hand!

Definately up for another challenge, hopefully can fair better this time. And full lockout in no problem, I'm young and supple - unless you worried? September is good, wil hopefully be in my new flat by then too, should make training interesting...

Cheers for the vote mate, appreciated!

Third 531 cycle begins!

13/08

Bench
3 warmup sets
75kg x 5
85kg x 5
97.5kg x 11 PB

DB Bench
40kg x 10
40kg x 8
40kg x 8
40kg x 8

DB Row
40kg x 8
40kg x 8
40kg x 8
40kg x 8

DB Skulls
12.5kg x 8
12.5kg x 8
12.5kg x 8

Weighted Situps
10kg x 15
10kg x 15


Happy with the bench, puts my 1rm at 132.5kg I reckon, the calc has been fairly accurate so far so fingers crossed. 100kgx10 should be fine I reckon!

My rowing sucks but my excuse is that I'm knackered by the time I get round to them... good enough session, sweated like a pig.

Deads tomorrow night!

Deads today, lower back felt pretty stiff all day so was going to pussy out or leave them until tomorrow. But I cracked on instead and I'm glad I did, pain has gone now.

14/08

Deads
3 warmup sets
110kg x 5
125kg x 5
140kg x 10

Powercleans
60kg x 5
70kg x 5
80kg x 5
95kg x F ...head just wasn't in it
92.5kg x 1 PB
95kg x 1 PB ...That's better!

SLDL
60kg x 10
60kg x 10
60kg x 10

Seated DB Curls
12.5kg x 15
12.5kg x 15
12.5kg x 12

Single leg BW Calf Raises
3x10


Looking back over the last few deadlift sessions, my predicted 1rm seems to be around 185kg which I'm happy with for now. High-rep deads absolutely destroy me though! Looking forward to the heavier stuff

Happy with the powercleans too as I'm pretty new to them, 100kg on a good day hopefully. SLDL's were light as it's the first time I've done them in months. Weight will go up next week no worries.

good pics man, just caught up with it all. Well done, you hsve bulked up yet still look lean and solid. I look the worse i have ever been ha ha.

Cheers ste! As for the training, keep at it my man, just need to get back into an injury free routine.

30mins bagwork tonight, induced the sweatyness. Overhead pressing tomorrow.