Royz Posted May 30, 2016 Author Share Posted May 30, 2016 (edited) On 28-5-2016 at 6:26 PM, Geralt said: Almost into the third 531 cycle, now deload week. I really like this program Roy and feel this will suit me for years to come. I wonder why I never kept doing this program in the first place, since this approach always felt good to me. My base strength has definitely improved. Once I can press pain free again I'm going to start it too. I think it will suit my limited recovery abilities. Are you using the original 531 or the updated 'beyond 531'? You are also doing it on two days right? Deadlift/benchpress and squat/overhead? Edited May 30, 2016 by Royz spelling Quote Link to comment Share on other sites More sharing options...
Royz Posted May 30, 2016 Author Share Posted May 30, 2016 (edited) Training may 28th Another very low energy day. Even though I'm sleeping/eating well this seems to happen more regularly lately, I'm contemplating getting my blood checked to see if anything is off. Still not doing any pressing to let the shoulder hopefully heal itself.Squat 20x125kg Did manage to hit my reps on these, but completely spent afterwards.2HP 10x70kg/ 7x70kg Still light headed from the squatting...Supermans on roman chair 5x15x10kgMachine rows 5x20x80kg Trying to do a lot of volume on the rows, hopefully this will help balance out my shoulders.Rear delt machine 5x20x40kgIncline front raises 5x15x12kg Supersetted with the rear delt machine.Tricep french press 3x20x48kgBicep barbell curl 3x12x48kg Supersetted with the french presses. Edited May 30, 2016 by Royz spelling Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 30, 2016 Share Posted May 30, 2016 5 hours ago, Royz said: Once I can press pain free again I'm going to start it too. I think it will suit my limited recovery abilities. Are you using the original 531 or the updated 'beyond 531'? You are also doing it on two days right? Deadlift/benchpress and squat/overhead? Yeah, due to practical 'time management' and griprecovery, I like that most. I want progress, although the main lifts are not my primary goal at the moment. When I do a program that I need to perform 4 times a week, I notice I am much more stressed, hope nothing out of the main pattern happens that week otherwise the flow of the routine is lost. Only having two sessions a week is doing very well at the moment. After each main lift I do 4 x 10 reps assistance work for that main movement. When I make sure my food intake that day is good, I have enough energy that workout to still give that last set of each main lift all I have without going balls to the wall. Btw, since you trained today, I noticed that there is a high pressure in the air today and a high humidity. Or as we say: 'Loom weer' and that probably also has it's impact. I felt that too in my training this afternoon. Less energy. A bit 'foggy' in the head. Very sweaty in the beginning already. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 2, 2016 Author Share Posted June 2, 2016 Training june 1st 2016 Squats 20x130kg! New 20 rep pr! However this was perhaps the hardest set of squats I've ever done. I was very humid today, had to take my first breathing pause afer only 6 reps, still managed to get to 20 some how. Have my eyes set now on 20x300lbs(136kg), but that will be for later. Next week I'm going to test my 3rep max to see what my starting point will be for 531.Rack pulls with Fatgripz 10x120kg/ 8x125kgSupermans on roman chair 5x10x10kgDumbbell row 20x50kgDU chin ups 10x/ 10x/ 7x/ 8xIncline french press 3x20x50kg Some reverse and normal wrist curls 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 2, 2016 Share Posted June 2, 2016 Awesome stuff on the squats Roy! 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 8, 2016 Author Share Posted June 8, 2016 Training june 8th Squats up to 3x160kg! Woohoo nice. Actually had a little bit left in the tank too.Barbell lunges 5x10x60kg2HP thin 18mm 10x40kg/ 10x45kg/ 10x50kgDumbbell row 30x50kgIncline french press 2x 15x53kgSupermans 4x10x12kg Some shoulder rehab stuff and wrist curls and abs too. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 14, 2016 Author Share Posted June 14, 2016 Training june 13th Starting 531 today. Had a very exhausting weekend so luckily 531 let's you start with relatively light weights. Which were more than heavy enough today.DO deadlift top set 8x160kgOverhead press top set 8x60kg Had to lift very slowly becuase shoulder still not healed.Dumbbell lift with Fatgripz top set 8x57kg Did wide grip cable rows and dips for assistance, some shoulder rehab stuff and a bit of biceps. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 17, 2016 Author Share Posted June 17, 2016 Training june 16th Don't know whats up this week. I just feel exhausted. Had a hard time making it to the end of my training.Squats 531, cycle 1, week1 Last set 10x137,5kgBench 531, cycle 1, week1 Last set 12x97,5kg2HP 54mm block Last set 13x65kg For assistance I did: Dumbbell floor presses, horizontal leg press and dumbbell rows. Also did some wrist stuff. Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 17, 2016 Share Posted June 17, 2016 Still good work man, since you only needed to do 5 reps and still managed 10 for the last squat set, same with bench. Solid numbers already heh I am waay behind. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 17, 2016 Author Share Posted June 17, 2016 15 minutes ago, Geralt said: Still good work man, since you only needed to do 5 reps and still managed 10 for the last squat set, same with bench. Solid numbers already heh I am waay behind. True, but I figure if you want to be able to do 4-5 cycles with adding 5-10pounds each cycle you will have to start with relatively high reps. Whatever. Will see how it goes. Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 17, 2016 Share Posted June 17, 2016 3 hours ago, Royz said: True, but I figure if you want to be able to do 4-5 cycles with adding 5-10pounds each cycle you will have to start with relatively high reps. Whatever. Will see how it goes. True! Yeah just give it a shot for a few weeks. I like the specific goals that are set for each session where more is better and prescribed is also good. Suits my everchanging daily energy levels very much. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 19, 2016 Author Share Posted June 19, 2016 Well I turned 41 today, so I should change the name of this blog... So far I haven't really been able to get to any of the goals I set out when I started this log, partly due to injury. This sucks, but I'm still in the game... give me a couple of more years. Got a nice training related present from my wife too. A pair of 8kg clubbells(see pic). Have been wanting to try those for some time. They actually feel much heavier than I anticipated. Maybe too heavy, not sure. Should be nice to bring with me when I go on holiday. They present a real (endurance) challenge to the hands/wrists amongst other things. Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 19, 2016 Share Posted June 19, 2016 2 hours ago, Royz said: Well I turned 41 today, so I should change the name of this blog... So far I haven't really been able to get to any of the goals I set out when I started this log, partly due to injury. This sucks, but I'm still in the game... give me a couple of more years. Got a nice training related present from my wife too. A pair of 8kg clubbells(see pic). Have been wanting to try those for some time. They actually feel much heavier than I anticipated. Maybe too heavy, not sure. Should be nice to bring with me when I go on holiday. They present a real (endurance) challenge to the hands/wrists amongst other things. Well congrats man. Enjoy your day and nice present. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 19, 2016 Share Posted June 19, 2016 3 hours ago, Royz said: Well I turned 41 today, so I should change the name of this blog... So far I haven't really been able to get to any of the goals I set out when I started this log, partly due to injury. This sucks, but I'm still in the game... give me a couple of more years. Got a nice training related present from my wife too. A pair of 8kg clubbells(see pic). Have been wanting to try those for some time. They actually feel much heavier than I anticipated. Maybe too heavy, not sure. Should be nice to bring with me when I go on holiday. They present a real (endurance) challenge to the hands/wrists amongst other things. Happy birthday Royz! Clubbells are a great tool. I just ordered a 25 KG from Fitshop Nederland last week. They have them up to 40 KG. You get only up to 20 KG in Germany. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 19, 2016 Author Share Posted June 19, 2016 19 minutes ago, Jörg Keilbach said: Happy birthday Royz! Clubbells are a great tool. I just ordered a 25 KG from Fitshop Nederland last week. They have them up to 40 KG. You get only up to 20 KG in Germany. Tnx Jörg. What the heck are you going to do with a 25kg clubbell? Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted June 20, 2016 Share Posted June 20, 2016 I do some heavy 2-handed movements. Have you watched Kevin Wikse on YouTube? He works with a 40 KG club! Very inspiering! 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 21, 2016 Author Share Posted June 21, 2016 Training june 20th 2016 Feeling a bit better, more energy today.DO deads, 531 cycle 1, week 1 Last set 7x170kgOverhead press, 531 cycle 1, week 1 Last set 7x62,5kg Can't press explosively because of my shoulder which is very annoying.DO barbell hold 170kgx37sec. For assistance I did; supermans, dips, wide grip rows and rear delt stuff 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 24, 2016 Author Share Posted June 24, 2016 Not much training this week. Been having some water problems at home because of the heavy rainfall over here. Been dealing with that, so no time to train unfortunately. Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 24, 2016 Share Posted June 24, 2016 Ow that sucks. Lot of damage? Quote Link to comment Share on other sites More sharing options...
Royz Posted June 25, 2016 Author Share Posted June 25, 2016 (edited) 12 hours ago, Geralt said: Ow that sucks. Lot of damage? The basement flooded. So mostly some wet items, no furniture. And the washing machine doesn't seem to be working anymore, but maybe will when it has thoroughly dried. Still really sucks though. Edited June 25, 2016 by Royz Quote Link to comment Share on other sites More sharing options...
Royz Posted June 26, 2016 Author Share Posted June 26, 2016 (edited) June 26th Managed to squeeze in a training session. Been a bit of a draining week with the flooding and all, but had a good night sleep and my energy was fairly good.Squats 531, Cycle 1, week 2 Last set 7x145kgBench press 531, Cycle 1, week 2 Last set 10x102,5kgGrippers, 1.5" blockset Last set 15x #2 (right)2HP, 54mm block Last set 10x70kg Assistance: Dumbbell floor presses, Lunges, Dumbbell rows and some levering. Edited June 26, 2016 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 27, 2016 Share Posted June 27, 2016 On 25-6-2016 at 9:22 AM, Royz said: The basement flooded. So mostly some wet items, no furniture. And the washing machine doesn't seem to be working anymore, but maybe will when it has thoroughly dried. Still really sucks though. I understand. Maybe insurance can help a bit in the worst case scenario. I saw you do the 2hp work, I need to start working on that too. Nice squats btw! Quote Link to comment Share on other sites More sharing options...
Royz Posted June 27, 2016 Author Share Posted June 27, 2016 2 hours ago, Geralt said: I saw you do the 2hp work Wanna win at least one event. This is my best bet I think. But working thickbar too and even started grippers again to not be embarrassed too much with those. Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 27, 2016 Share Posted June 27, 2016 Don't forget the farmers hold, I think you have a very good chance on that one too. Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 27, 2016 Share Posted June 27, 2016 ...and the inch Quote Link to comment Share on other sites More sharing options...
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