Great discipline manā¦ Way to get after it even with a hangover! Itās that mental fortitude that will make the difference over the long run. Thatās the secret right there. Consistency over time. Keep smashing it
Back this morning:
Pendly row 70kg 8x4
Seated row close grip 60kg 3x10
Face pulls 25kg 3x10
Db shrugs 30kg 3x12
Preacher curls 20kg 2x8
Cable hammer curls 25kg 2x10
Felt really tired today but Pendly seemed easy hence 70kg not 65, will stick at 70 but go for 6x5 next.
Legs this morning:
Squat 80kg 3x10
90kg x3 will go for 90kg 6x3 next
Leg press 165kg 3x8
Hacksquat calf raises 200kg 3x10
Found squats really hard at 10 reps, took a while after sets to steady breathing. Think form is getting better, though.
Read Wendlers 5,3,1 book last night, loved his no Nonsense writing style! Iām definitely going to use one of the programs once Iāve got my body fat down and can start eating more carbs.
Chest this morning:
Bench press 60kg 11x4 then 1x5. Thought Iād struggle to get 6x4, really pleased with this, stay at 60kg but sets of 6 reps next time.
Iām enjoying what Iām doing for now and it seems to be working. Maybe Iād progress faster and lose more fat on 531, but Iām happy with progress made so far, weights are going up. If it aināt broke donāt fix it.
Once I start stalling or stop enjoying Iāll start 531.
531 is good, but I think a solid 5x5 program would suffice until a strong base has been built. Mix it up with ascending weight across sets or up to a top static weight you Stick to for 5 sets of 5. One day Squat focus with bench, next Deadās with light squats, next Bench with squats thrown in. Plus a couple of accessory movements. Stick to it for at least a year and you would have made some serious gains. You learn to squat well by doing it often.
I was thinking when reading 531that I might be lacking the strength to do some of the programmes as written like the 5x10 chin ups. His beginner programme if a full body work out 3x a week and looks very similar to what you describe.
Back this morning:
4 pull ups straight to 75kg pull downs x5
2 & 3/4 pull ups to 75kg pull down x5
1 pull up 2 negatives
2 negatives.
There were some assistance bands already on the bar but couldnāt get to grips with them. (nearly fell over trying to get my foot in)
Face pulls, not sure of weight was using diff cable stack but did 3x12 felt a nice weight.
Db rows 26kg 4x10 did first set standing lent slightly over then last 3 kneeling braced on bench, the latter felt much better.
Straight arm pull downs 20kg 2x10
Tbar rows 20kg 2x10
Preacer curls 20kg 6, 5 then 4 reps
Hammer grip rope cable curls donāt remember weight 2x10 for a bit of a pump
Happy I got an extra pull up, will go for one more each week.
Weighed myself this morning was 207lbs, fairly confident Iāll be 204 by a week Sunday, looking forward to photo to see if thereās a noticeable change in the dad bod. (Iām not expecting it to be spectacular, but Iām in this for the the long run.)
Legs today
Deadlift warm ups then 130x3 135 2x3 140x5
Very pleased, could have done another set at 140 but Iām hungover and felt a bit light headed after the last set.
Leg curl 50kg 2x10
Rdl 60kg x20 70kg 2x15
Calf press 160kg 2 x8
Glad I went today, I wonāt be able to train Monday or Tuesday as working away so will do shoulders tomorrow.
Hey Boyce Just browsed thruough your log man.
Nice lifting great goals.
Iām in. (reading mostly in the ordinary log section)
I love 531 itās very long term.
Look at some of the never things
main lift
supplemental lift like doing the FSL for 5x5
Assistance
50 reps of pull/push/single leg or core.
But what youāre doing right now works so keep at it.
Youāll always reap the best out of something you actually likes.
For diet get an app, track your food, itās goddamn annoying but it works.
Shoulders and back today as no training Monday or Tuesday.
Ohp 47.5kg 6x4 then 50kg 3,2
Pendley row 70kg 2x8 2x6
Db seated press 24kg 2x8
Db row 32kg 12x10
Face pull forgot weight 3x10
Db Lateral raises 10kg 2x8
Preacher curls 20kg 2x8