T Nation

531 Log

I am a 35 year old former construction worker turned stay at home dad. I began lifting again about 2 years ago. My wife had just finished residency, my check was no longer necessary, and I was to begin exploring what I would do next. Originally I was just looking for something physical to do, after spending six hours in welding classes every day.

However, I quickly found that what I really wanted was to shed the excess weight I had put on since graduating from college a decade earlier. I have thus far lost around 40 lbs. of fat. I would like to lose 20 more. I currently stay at home with my son who was born eight months ago. This last week I began using 531 as it seems to be a tool I can use to reach my goals.

GOALS:

  1. Lose fat- This is a bit vague. I’m guessing that I am in the 20-25% fat range, and I would like to drop down to 10-15%. I have access to a dexa scan, which will make this more precise.
  2. Gain strength- Achieve maxes of 200, 300, 400, and 150 in the bench, squat, dead and press respectively. I am going to start 531 with maxes of 185, 225, 275, and 120

TOOLS:

  1. Carb cycling
  2. 531+sled work
  3. Daily walk

TIME PERIOD: I’m going to say a year for the maxes, but I would like to have the fat percentage down in six months.

SUNDAY 10/21/2012

PRESS 3X5@85, 95, 110 I did 110 for 10 reps.
I alternate my working sets with pull-ups.
PULL-UPS 3Xas-many@7,7,5

My assistance work is reptacular; right now I am viewing it as cardio. If I don’t die in a pile, I will do it like this for one cycle.

DB BENCH 5X10@45
DB ROW 5X10@45
FACE PULLS 5X10 RED BAND
DB PRESS 5X10@30
LAT-PULL 5X10@115
SHRUG 5X10@45

I walked about 2 miles with my dogs and the boy, and pulled a 135 lb. sled 50 yds. 10 times. I ate for medium cabs which comes to about 2500 calories

MONDAY 10/22/2012

Didn’t sleep well last night, and felt like shit all day till I napped with the boy around 2pm. I walked about 2 miles with my dogs and the boy, and ate low carb, which comes to about 2000 calories.

TUESDAY 10/23/2012

I didn’t sleep that great, again. The boy made this choking sound at 1 am, and I jumped up out of bed and bolted toward the door, before realizing that he was just crying. I tried to get him to go back to sleep but failed. So my wife had to do it. After everything settled down, I just laid there. I feel much better today though.

DEAD 3X5@180, 210, 235 I did 11 reps.

BACK SQUAT 5X10@115
SWING 5X20@45
TRAP DEADS 5X10@140
AB ROLLER 5X10
GET UP 5X2@45

I walked 2 miles with my dogs and the boy, and pulled a 135 lb. sled 50 yds. 10 times. I ate for high cabs, which comes to about 3000 calories.

WENDSDAY 10/24/2012
Wife was off work today. We got into a screaming match, about some bull shit, right before lunch. I feel like, if you can make it to a meal without an argument, you are probably not going to have one. We went for a walk with the dogs and the boy. I ate low carb. My legs are a little sore, but not too bad. I am hoping that my new sled comes soon.

THURSDAY 10/25/2012
I am still a little sore from Tuesday, and found myself a little less than enthusiastic to put in the shit ton of reps I had planned. Decided to wizen up and listen to what my body was telling me??slow the fuck down?? little pieces. That is all I need for progress.

BENCH 3X5@125, 140, 160-12 REPS
Alternated with
CHIN-UPS 3XAS-MANY- 7, 7, 5/ I am thinking that I will change this a little and shoot for 5 reps in between each working set for a total of 30 reps, or whatever I can get.

DB PRESS 5X10@30
LAT-PULL 5X10@95-I really liked doing these.
SHRUG 5X10@45
CURL 5X10@25

It has been a good first week thus far. I am going to make my pressing assistance moves bilateral next week, and see how I like that. I also walked. It was a bit of a slog, and ate med carb.

FRIDAY 10/26/12
My wife and I had some people over yesterday. I try to give myself some leeway when around people(I’ve been dieting on and off for two years), because it’s better than being the weird guy on a diet, but I went a little crazy on these pecan bars one of the ladies brought. Alas I’m weak. No harm.

BACK 3X5@150,170,195-10 REPS

TRAP DEAD 5X10@140
KB SWING 5X20@45
AB ROLLOUT 5X10
GETUP 5X2@45

I’ll walk and pull my sled later. The Rogue Fitness people called about my butcher sled. Apparently, I had checked the box that said I would pick it up at their facility. My mistake. Anyways, it should be here next week. I am very excited.

SUNDAY 10/29/12

My wife, my son and I spent the weekend in Denver hanging out with family. I spent Sunday morning at a local YMCA. It was a bit of a whole in the wall. I was doing overhead presses and had to walk back three feet after unracking the bar, to avoid hitting the ceiling. I am not a fan of the entire gym experience, and every time I go people seem to be doing some weird ass shit. Tuesday I will be at home and mucho happier.

PRESS 2X3@90,100,AND 115 FOR 9 REPS alternated with PULLUPS 6X5

DB BENCH 5X10@50 alternated with DB ROW 5X10@50
DB SHRUG 4X15@50 super setted with FACEPULL 4X10@25
TRI EXT 3X10@35 super setted with ALT CURL 3X10@25

I got a short walk after this to a park near my sister in laws house. I couldn’t tell how long this was as it was a pretty good sized group. In general I ate like a pig.

TUESDAY 10/30/12

I woke up feeling sick, and really couldn’t get going for a couple of hours till my stomach settled down. I finally got down to the basement around noon.

DEADLIFT 2X3@195,220 AND 250 FOR 8 REPS

HIGH BAR BACK SQUATS 5X10@125 ALTERNATED WITH STIFF LEG DEAD 5X10@125
SWING 4X20@50 SUPER SETTED WITH LEG CURLS 4X10@50
AB ROLL OUT 3X10 SUPER SETTED WITH GETUPS 3X2@45

My new sled came today. Did 10X50yds with 90lb, and also walked my dogs.

WENDSDAY 10/31/12
I went for my walk today, and did ten minutes of HIIT, alternating slams with a battling rope and jump roping. I ate low carb.

THURSDAY 11/1/12

BENCH 2X3@130,150, and 170X11 alternated with PULLUPS 6X5
-I think that I will try for 200lb next week. I also will attempt to do 6 reps for pulls.

DB PRESS 5X10@30 alternated with DB ROW 5X10@50
DB SHRUG 4X15@50 supersetted with FACEPULL 4X10@25
TRI EXT 3X10@35 supersetted with ALT CURL 3X10@25

I will try to walk later, but I am going out of town so it might be late. I’ll eat whats available.

FRIDAY 11/2/2012
I went to the dentist for the first time in a long while. I had two cavities. This is the first time that I have ever had a cavity. I guess I am going to have to start brushing better.

BACK SQUAT 2X3@160,180, and 205X9

HI BACK 5X10@115 alternated with STIFF LEG DEADS 5X10@115
SWING 4X20@50 supersetted with LEG CURLS 4X10@50
AB ROLL OUT 3X10 supersetted with GETUPS 3X2@45

-My back started heating up a bit, but relaxed with the rollouts. I am still trying to get the assistance part worked out. I realize that Wendler would might say that it doesn’t really matter and I am over thinking it, but I really want to do things in my assistance work that make me feal vital.
I also walked the dogs and pushed my sled 10X50 with 70lb. I dropped the weight because I’m losing momentum on the sled and digging it in to my drive(my drive is basically farm road, only rockier).

SUNDAY 11/5/2012
I pulled a muscle above my hip socket after some rows. I am not sure what happened, but I have decided I need to focus more on warm-ups and stretching. It might be a good idea also to heat up th gym a little.

PRESS 1x5@95,1x3@110,AND 120 FOR 6 REPS alternated with PULLUPS 4x6, and 2x5

DB BENCH 5X10@50 alternated with DB ROW 5X10@50
DB SHRUG 4X15@50 supersetted with FACEPULL 4X10@25
TRI EXT 3X10@35 supersetted with ALT CURL 3X10@25

I also walked the dogs. No sled work due to pulled muscle. I switched my diet because I was not staying compliant to my rule. In order to simplify things I signed up for weight watcher. It?s not super sexy, but who cares. I think as far as diet, and maybe, quite a few other facets of this game, compliance is the most important. Then the task almost becomes finding something reasonable that you can do day after day. Maybe not the coolest thing, but the most repeatable thing.

TUESDAY 11/6/2012
My pulled muscle seems to be getting better. I am still trying to get a handle on what to do with assistance work.

DEADLIFT 1X5@210, 1X3@235 and 265 for 6 reps

AXLE DEAD 5X10@140
AB ROLLOUT 5X10
SWING 5X20@35
PROWLER 10X40YD@50

I also walked the dogs.

THURSDAY 11/8/12

I decided to just do the prescribed wt. rather than going for 200lb. I tried to do some dips a few days ago, and my shoulder still felt a little loose. I fully realize that dips after shoulder surgery are retarded, but every once in a while I have to try. They were excruciating, and I could only squeak out three. Impressive. I know. I also condensed some information from this site and Defranco?s site in order to create a warm-up that both expressed my individual problem areas and avoided the ?I?ll just do everything? pitfall that I seem prone to.

This is what I came up with:

LOWER

  1. Foam roll IT band–10 up and 10 down
  2. Foam roll adductors–10 up and 10 down
  3. Glute/piriormis myofacsial release with a tennis ball–1 min/side
  4. Ham stretch–2x10 sec
  5. Fire hydrant circle–10 forward and 10 back
  6. Sit stretch
  7. Reverse lunges–10 reps
  8. Mountain climbers–20 reps
  9. Groiners–10 reps
  10. Static hip flexor stretch–2x10 sec
  11. Straight arm goblet squat–10 reps
  12. Goblet squat–10 reps
  13. Two hand swing–20 reps

UPPER

  1. Foam roll therasic spine–10 up and 10 down
  2. Foam roll teres minor, infraspinatus area–10 rolls
  3. Sleeper stretch–2x10 sec
  4. Ghost knife–2x10 sec
  5. Band stretch–pec, shoulder and tricep
  6. Lat stretch–2x10 sec
  7. Band dislocates–10 reps
  8. Knee push-up-- 10reps
  9. Push-up–10 reps
  10. Inverted row–10 reps

Today?s work:

BENCH 1X5@140, 1X3@160, and 180X8 all sets were alternated with CHIN-UPS 4X6, 2X5, 1X2

DB BENCH 5X10@50 alternated with DB ROWS 5X10@50
DB SHRUG 5X15@50 supersetted with FACE PULLS 5x10@25
ALT CURL 5X10@25 supersetted with pushups 5X as-many

I will walk later today. Maybe with a vest if that pulled muscle isn?t bothering me, and I don?t want you to
worry I walked yesterday also.

[quote]mlupica wrote:
SUNDAY 11/5/2012
In order to simplify things I signed up for weight watcher. It?s not super sexy, but who cares. I think as far as diet, and maybe, quite a few other facets of this game, compliance is the most important. Then the task almost becomes finding something reasonable that you can do day after day. Maybe not the coolest thing, but the most repeatable thing.
[/quote]

I’m in a similar situation to you in some ways. I have been on weight watchers for about 4 months now and am liking it so far. Of course it’s not an ideal program and it probably wont fit into my long term goals, but my fiance is doing it too so that makes it a good way to get started, stay consistent and get to somewhere reasonable before moving on to something harder/more advanced.

FRIDAY 11/9/12

BACK SQUAT 1X5@170, 1X3@195, and 215X6

BACK 5X10@115 alternated with LEG CURL 5X10@55
HAND TO HAND SWING 5X20@35
PROWLER 10X50YD@50

I?ll walk later.

[quote]RedLantern wrote:

[quote]mlupica wrote:
SUNDAY 11/5/2012
In order to simplify things I signed up for weight watcher. It’s not super sexy, but who cares. I think as far as diet, and maybe, quite a few other facets of this game, compliance is the most important. Then the task almost becomes finding something reasonable that you can do day after day. Maybe not the coolest thing, but the most repeatable thing.
[/quote]

I’m in a similar situation to you in some ways. I have been on weight watchers for about 4 months now and am liking it so far. Of course it’s not an ideal program and it probably wont fit into my long term goals, but my fiance is doing it too so that makes it a good way to get started, stay consistent and get to somewhere reasonable before moving on to something harder/more advanced. [/quote]

Yeah, sounds like it. My wife has been on weight watchers since she had our son, and has been really successful, losing her baby weight and a little more. To be honest I’ve been dieting off and on for maybe two years, but once I hit 225 I’ve had very little movement. I even tried the velocity diet advertised on this site. It was a bit of a travesty. I won’t say anything against it, and I would imagine that it works. My problem was, I absolutely hated the shakes, and of course I didn’t try them before I bought. I just read and plunged. Dan John wrote something to the effect, “If you are going to eat three apples for the next seven days, the first question you have to ask is do you have 21 apples.” I guess I would add to that, can you even stand to eat 3 apples for one day. Anyway, I’ll checkout you log if you have one.

SATURDAY 11/10/12
That ends my first cycle of 531. I think the main work is more suited to my age and recovery ability. In the end my assistance work took on the form of the BBB/N.O.V. template. That is where I will leave it. I will also admit that I have been applying 531 to my plate loaded grip machine also, starting with a training max of 150lb, and working toward 250 or whatever I can get. Grip strength seems pretty cool to me, but really I just fanaticize about having mechanic forearms. Eventually, I would like to make my deadlift assistance just farmer?s walks, but my fat problem comes first.

Anyways, I had no Prs to speak of, except of the post-surgical variety. So who cares? If you are curious, my best numbers over the last two years or so I have been lifting are: high bar back squat 235X5, dead 340x1, bench 240x1 and press 165x1. I f?ed my shoulder doing dumb things on skis. I tore my labrum, and had some bone spurs and impingement issues (that are just hereditary). They reattached my labrum and shaved the bone, and it seems as long as I don?t do dumb things it feels pretty good. My plan continuing forward is to repeat the 3 week because I am going out of town for Thanksgiving, and I will just deload then, with a mouth full of turkey and stuffing.

SUNDAY 11/12/12
PRESS 2X3-90,100, and 115@10 alternated with pull/chin-ups 6X6

Press 5x10@75
Lat-pull 5x10@115
Shrug 5x15-20@60
Facepull 5x10@30

No walk. I just sat around and watched football.