T Nation

Beyond & Upwards


#1

Hello!

Decided to start a training log here. The main reason really to keep a better perspective on things.

--- STATS ----
Age: 24
Height: 182 cm
Current Weight as of 06/07/2013: 201lbs

--- LIFTS ----
Military press : 70kg x 1
Deadlift: 140kg
Bench press: 95kg x 3
Squat: 105kg x 3

I have few years training experience in the gym. However, it's only really been over the last say 2 years or so that I started to train right and actually focus on my strength.

I realise my lifts aren't anything to write home about, but I am not comparing myself to anybody else. I am not interested in competing and I just want to be bigger and stronger than the day before. So, as long as I'm making progress I'm happy.

I am ecotmorph, naturally a skinny pole and I hung around 180-185lbs for a while. This year I got myself up to 200lbs, however I'm around 17-18% BF. My most recent training was 5/3/1 BBB which I done for around 10months. Also, I had a hip injury (suspect tendonitis) and due to me continuing to train through it, I made matters worse and eventually seen light and had to give up lower body Squats and Deadlifts for a long time and do what I could. I've learned from it and with progress I've just got my squat back up to 100kg+.


I want to change things up a bit and I was very tempted to start Full Body 3x Week. However today (08/07/2013), I have started Beyond 531. I' want to commit myself to it for at least 6 months but I'm not fully convinced if it's the training prog I need right now or not.

Any-ways Cheers for tuning in.

We Are The People ........ And don't forget it :wink:


#2

Monday - 08-07-2013

Beyond 5/3/1 - Cycle 1 / Week 1 / Session 1

1x 5 ~ Xkg = (1 set x 5 reps of X weight)

  1. Overhead Press
    [-- Main Sets --]
    1x 10 ~ 20kg
    1x 5 ~ 30kg
    1x 5 ~ 35kg
    1x 3 ~ 40kg
    1x 3 ~ 47.5kg
    1x 1 ~ 55kg
    1x 2 ~ 60kg

[-- Extra Jokers --]
1x 1 ~ 65kg

[-- FSL --]
3x 6 ~ 40kg

*Main and Joker sets above super-setted with 15 band pull-aparts
*FSL sets super-setted with DB Rows

1B) DB Rows
1x 15 ~ 30kg
1x 15 ~ 36kg

2A) Close Grip Bench Press - 3 x 10 ~ 50kg
2B) Chins - 5 + 4 + 3


Notes:

  • I had my OHP sets and supersets done by 30mins.

  • I really am not used to doing Chins last and did not like that. I can normally bang out sets of 5. But after all that pressing and rowing, I just wasn’t feeling it. it felt weighted. I wondered why chins were super-setted with lower body days, maybe that’s why but maybe not.

  • I had energy to do more, which was good and called it a day @ 50 mins.


#3

Tuesday - 09-07-2013
Cycle 1 / Week 1 / Session 2

  1. Squat (Oly Style)
    [-- Main Sets --]
    2x 10 ~ 20kg
    1x 5 ~ 40kg & 50kg & 60kg
    1x 3 ~ 70kg & 80kg
    1x 3 ~ 90kg

[-- Extra Jokers --]
1x 1 ~ 100kg
1x 1 ~ 110kg

[-- Drop Set --]
2x 10 ~ 60kg

  1. Single Leg Press
    3x 8 ~ 80kg

  2. Core and Glute Bridges


#4

Thursday - 11-07-2013
Cycle 1 / Week 1 / Session 3

  1. Bench Press
    Worked up to 95kg x 1
  • Super setted with x15 facepulls.
  1. 5x5 - Chins

  2. 1-arm Dumbbell OHP 1 x 10 @ 22kg

  3. Incline DB Press 1 x 10 @ 30kg

  4. Floor Press 1 x 10 @ 28kg


#5

Friday - 12-07-2013
Cycle 1 / Week 1 / Session 4


(I was pretty rushed and tired on this day, plus I felt pretty sore and had football later in the evening).

So only did this to get some work in, and was pretty light.

  1. Deadlifts on Step Blocks (Lowest)
  • Worked up to 1 x 3 @ 110kg
  1. Pull-Throughs 3 x 15.

#6

Monday - 12-07-2013
Cycle 1 / Week 2 / Session 1


  1. Overhead Press
    [-- Main Sets --]
    1x 10 ~ 20kg
    1x 5 ~ 30kg
    1x 5 ~ 35kg
    1x 5 ~ 40kg
    1x 3 ~ 47.5kg
    1x 1 ~ 55kg
    1x 1 ~ 60kg

[-- Extra Jokers --]
1x 2 ~ 62.5kg
1x 1 ~ 65kg

[-- FSL --]
3x 10 ~ 40kg

*Main and Joker sets above super-setted with 15 band pull-aparts or facepulls.

2A) Close Grip Bench Press - 4 x 10 ~ 50kg
2B) Chins - 4 x 5 @ BW

  1. Seated Row 1 x 20 @ ? for a wee pump.

Notes:

  • I was out yesterday for a family BBQ party, had drink and lots of food. Had a late night and felt like shite this morning. Was expecting a weak day at gym but I managed to top OHP workout from last Monday with extra reps, so not meh.

#7

Tuesday - 16-07-2013
Cycle 1 / Week 2 / Session 2

  1. Squat (Oly Style)
    [-- Main Sets --]
    2x 10 ~ 20kg
    1x 5 ~ 40kg & 50kg & 60kg
    1x 3 ~ 70kg & 80kg
    1x 3 ~ 90kg
    [-- Extra Jokers --]
    2x 3 ~ 100kg
    [-- Drop Set --]
    1x 10 ~ 60kg
  1. Single Leg Press
    1x 15 ~ 60kg

#8

Thursday - 18-07-2013
Cycle 1 / Week 2 / Session 3

  1. Bench Press
    Worked up to 90kg x 1 then 95kg x 1
  • Super setted with x15 facepulls.
  1. 5x5 - Chins

  2. Rear delt flys 3x10 @ 10kg

  3. Rest Pause Bodyweight Dips for 20 reps.


#9

Friday - 19-07-2013
Cycle 1 / Week 2 / Session 4

  1. Deadlifts (off floor)
  • Worked up to
    100kg x 2
    110kg x 2
    120kg x 1
    130kg x 1
  1. Pull-Throughs 3 x 15.

Super setted with Core (Dead-bugs and Planks)


#10

Week 3 - Ahead is a busy week, I am away tomorrow (Monday) and Friday, so I only have Tue, Wed, Thru to train. I will either do 3 days on and work out lifts or I will do 2 day template and get all lifts in Tue and Thru.


#11

Week 3 - I never managed to get to the gym on Tuesday so I only had Wed / Thru to train.

So, I decided to Squat+Bench on Wed and Deadlift+OHP on Thru in order to get the work in.


Wednesday - 24-07-2013
Cycle 1 / Week 3 / Session 1

  1. Squat (Oly Style)
    [-- Main Sets --]
    2x 10 ~ 20kg
    1x 5 ~ 40kg & 50kg & 60kg
    1x 3 ~ 70kg & 80kg
    1x 3 ~ 90kg
    [-- Extra Jokers --]
    1 x 3 ~ 100kg
    1 x 1 ~ 110kg
    [-- Drop Set --]
    1x 10 ~ 60kg

  2. Bench Press
    Worked up to 90kg x 1

x15 facepulls and band-pull-aparts here and there throughout the sesssion


#12

Thursday - 25-07-2013
Cycle 1 / Week 3 / Session 2

  1. Deadlifts (off floor)
  • Worked up to
    100kg x 2
    110kg x 2
    120kg x 1
    3 x 130kg x 1
  1. Overhead Press
    20kg x 10
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 2
    50kg x 5
    55kg x 2
    60kg x 1
    65kg x 1
    70kg x FAIL … Push-Pressed it x5

x15 facepulls and band-pull-aparts here and there throughout the sesssion

  1. Rowing (1x Seated row then DB Row)

#13

Cycle 1 = Complete. I enjoyed it, just coming to grips with the slightly different new layout and volume. I felt I recovered thing and I’m happy with my progressions.


-------------- CYCLE 2 - Start --------------

Monday - 29-07-2013
Cycle 2 / Week 1 / Session 1

  1. Squat (Oly Style)
    [-- Main Sets --]
    2x 10 ~ 20kg
    1x 5 ~ 50kg & 60kg
    1x 3 ~ 70kg & 82.5kg
    1x 3 ~ 90kg & 95kg
    [-- Extra Jokers --]
    1 x 3 ~ 102.5kg
    1 x 1 ~ 112.5kg
    [-- Drop Set --]
    1x 10 ~ 60kg
  1. Single Leg Press
    1x 15 ~ 60kg

Few chins and Facepulls + Core.


#14

Subb’d. Good to see another Beyond log on here


#15

Thursday - 1-08-2013
Cycle 2 / Week 1 / Session 2

  • Started with 15 Chin Ups (5 each grip).
  1. Overhead Press
    [-- Main Sets --]
    1x 10 ~ 20kg
    1x 5 ~ 30kg
    1x 5 ~ 37.5kg
    1x 3 ~ 45kg
    1x 3 ~ 50kg
    1x 1 ~ 57.5kg
    1x 3 ~ 62.5kg (This pretty much felt like my max, I couldn’t of managed another rep)
    [-- Extra Jokers --]
    1x 1 ~ 65kg
    1x 1 ~ 65kg (Wouldn’t of managed 67.5kg so done another 65kg set.)
    [-- FSL --]
    3x 45kg , 10reps, 6reps, 4reps.
  • Done another 5 chins after a set.
  • Super-setted 15 band pull-aparts with some sets. Done 100reps in total.
  1. 3x6 - Neutral Grip Commando Pull-ups
    ---- (First time ever doing these, had an idea of how I could do pull-ups / chins inbetween OHP without running to the other side of the room. So after I done all the sets I decided to test, I took the D-Handle thing from seated row and put it over the cable machine and done these after OHP - I was very surprised to hit 6 reps (3 each side) especially after all that pressing, but it felt a lot easier than normal pull ups / chins.)

  2. 4x10 - 45kg - Seated Row

  3. Rest Pause Triceps Extensions, can’t remember weight or reps, just put pin to second bottom one and repped out what I could 3 times.



#16

Thursday - 1-08-2013
Cycle 2 / Week 1 / Session 3

  1. Deadlift
    [-- Main Sets --]
    45.00 x 5
    55.00 x 5
    67.50 x 5
    77.50 x 3
    87.50 x 3
    100.00 x 1
    110.00 x 3 - (100% Top Set)
    [-- Jokers–]
    122.50 x 1 (110%)
    132.50 x 1 (120%)

x15 band-pull-aparts here and there throughout the session

  1. Pull-Throughs x 15

  2. Single Leg Press - 2 x 100kg x 6
    3a) Low Step Ups - 1 x 10

  3. Swiss Ball core + Glute Bridges.


#17

Cycle 2 - Week 1 = Complete

I’m getting to grips with this program. I have built myself a basic spreadsheet starting from this week and that alone will help me a lot. As I mentioned in another thread I liked following my 531 spreadsheet, keeping it up to date and keeping track of what I needed to do and what I had done.

I am struggling with one thing though; and that’s remembering what I actual did in the gym expect from my main exercise; as in an assistance point of view. I don’t always update this log straight after workout and in those occasions when I come to update it, I can’t actually remember what I done. Perhaps I’ll need to go hard-back old school pen and paper and jot done straight after the session.

Anyway, Beyond and Upwards… Or Upwards And Beyond.


#18

[quote]w-a-t-p wrote:
Cycle 2 - Week 1 = Complete

I’m getting to grips with this program. I have built myself a basic spreadsheet starting from this week and that alone will help me a lot. As I mentioned in another thread I liked following my 531 spreadsheet, keeping it up to date and keeping track of what I needed to do and what I had done.

I am struggling with one thing though; and that’s remembering what I actual did in the gym expect from my main exercise; as in an assistance point of view. I don’t always update this log straight after workout and in those occasions when I come to update it, I can’t actually remember what I done. Perhaps I’ll need to go hard-back old school pen and paper and jot done straight after the session.

Anyway, Beyond and Upwards… Or Upwards And Beyond.

[/quote]

Hey dude, apologies for the late reply, but if you still want my spreadsheet for comparison, flick me a PM :).

I find it impossible to remember what I did in the gym (or what I am meant to do) so I print off a log for every 6-week block. My speadsheet has this built into it also, maybe it will be useful for you.

Overall, how do you like the new plan compared to 5/3/1?


#19

[quote]panzerfaust wrote:
Hey dude, apologies for the late reply, but if you still want my spreadsheet for comparison, flick me a PM :).

I find it impossible to remember what I did in the gym (or what I am meant to do) so I print off a log for every 6-week block. My speadsheet has this built into it also, maybe it will be useful for you.

Overall, how do you like the new plan compared to 5/3/1?
[/quote]

Yesh sure, send me a copy please. I sent you a PM.

I am enjoying the new plan for a variety of reasons.

One of the biggest and main reasons is that it’s good having that freedom and flexibility. Also; I love the fact that if you keep a track of percentages it feels great, known you have done 110% or 120% that day. Unlike just doing reps with you 90% for a hypothetical number, you actual test out threshold if you wish and it easy to now when you had a bad day and a good day.


#20

Monday - 05-08-2013
Cycle 2 / Week 2 / Session 1

  1. Bench
    [-- Main Sets --]
    Worked upto
    1 x 5 - 80kg
    [-- Extra Jokers --]
    1 x 1 ~ 85kg
    1 x 1 ~ 90kg
  • 15x Face-Pulls between some sets.

  • Total 30 Pull-Ups

2a) Incline Press - 3x8 at 30kg
2b) Bodyweight Inverted Rows - 3x10

Lift to gym… Walked home from Gym… 32mins ish.