Assistance
5xpush ups
3xchins
5x hanging leg raises
Giant set EMOM for 10 minutes.
Oh man, didn’t think I could beat my last rep pr on deadlift, and at rep 15 thought about sacking it off. However, bar speed didn’t slow until 23 and kept good technique throughout so I’m pretty happy with that set.
Rep pr on the press, no idea if I’ve done more but I’m not going to check!
Assistance I thought I would borrow from Neversate, probably more conditioning than anything but actually doing assistance work is better than not, so why not? Was hoping I could hold myself accountable to the clock as I only let myself off the hook if I try and push myself. Seemed to work quite well.
Didn’t run yesterday as I felt drained at the end of a stressful week, but things are on the up.
Woke today (Saturday) with every part of me riddled with doms. Got the running in mid morning:
8x200m
Sucked even more than 4x400m, I was basically jogging by the end.
House move is happening end of next week, so I have to decide whether I skip training days the latter part of the week or squeeze all in the start of the week…
I have enjoyed some leader templates from Forever, but feel like I didn’t make measurable progress this way. But there were other factors, injuries, recovery at play too, and many people here have smashed prs using 5s pro.
I’ve only just started reading Forever, so I can’t really comment. I’m planning to run 531 for the entirety of 2021 though, so there will be plenty of opportunity for me to test it out
Topset of squats from this morning. I’m rushing the descent and my bar path is wonky. Requires improvement. Might do me good to get under some heavier weights, but I will let 531 trundle me there eventually.
Edit (don’t want to spam my own log)
Conditioning tonight - sacked off running as calves and anterior tibialis very sore, almost feels like shin splints which I do not want a repeat of so save the running for later this week. Spent 30 mins wearing the weight vest doing household chores superset with push ups and squats (slow descent as I was dive bombing even these).
But at the weights you’re using, one extra rep adds 1.2kg to your estimated 1RM. In about a week, that’s a pretty good gain. In perspective, that’s the equivalent of 62.5kg a year.
Just read through the log, good stuff going on in here, (slightly mental rep ranges!) Will be following along. I did 531 basic (with pr sets every top set) for years great program.
@dagill2 don’t get me wrong, I’m happy with that Press set, any progress in the press is good enough for me! I might slow down the progression in weight on the 7th week tm test, with weights this low, increases in the tm bury me quick!
@alex_uk thanks for checking in! I’m really enjoying these pr sets and can see them going some way to keep progress moving. Yes, rep ranges are silly, I messed up my testing by being a big wimp!
@bigpappafrance thanks! Appreciate you sticking around. I read your log, but think you closed it and moved to a wrestling focus? Need to search for that and catch up.
Ok, so just read your wrestling log, shame you couldn’t make it work earlier this year. Do you have another log? I can’t seem to work out how to find these things on this forum
tried to get back to wrestling but my shoulder injury and work got in the way so I decided to stay with powerlifting because it’s easier to program. it’s called WSBB Conujgate till I die.
