Decided to start an online training log really just to articulate what I’m recording in my excel training log really for my own benefit, if anyone else reads it then great. Also guess I kinda miss talking about training now I’ve gone to a home gym setup which I’m thankful for as UK gyms are shut down right now.
My home gym has got a rack, squat stands, barbell, plates, trap bar, bands, bench, KB’s and adjustable DB’s so fairly well equipped, also waiting for a prowler to come which my missus will be thrilled about when I start tearing the grass up. I was running an intensive/extensive split 6 days a week really just because I could and was gearing up for the rugby season to start which due to Covid has been stopped.
Bought Jim Wendlers 531 ebook recently as my lifts have plateaued recently and after a deload this week have started 531 on Monday in earnest. Tried the 531 a couple of years ago but I wasn’t mature enough to go down to a true 90% of 1RM to base my reps on. Going to give the 531 a few cycles and see what happens. If and when we can play rugby in the UK again will use the 531 for athletes during in season.
So my weekly schedule using 531 and Dave Tate’s assistance programme looks like:
OHP - 531 as per programme
Incline 1 arm DB Incline Bench 5x8-12
Chest Supported Barbell Row 5x8-12
Tricep Banded Pulldown 5x10-15
KB Metcon x3 rounds
Normally think something up the night before involving snatch, clean, high pull, swings and some bodyweight. Use a weight that doesn’t induce any sort of muscle failure
Trap bar Deadlift 531 as per programme
Banded Leg Curls 5x10-15
Front Stance Split Squat 5x8-12
Barbell Calf Raises 5x12-20 (included as I find that if I don’t include any direct calf work it impacts my running as calf’s get tight)
Core circuit including; Pallof Press, Hanging Knee Raises, Suitcase carry
Bench 531 as per programme
Kneeling Landmine Press 5x8-12
Meadows Row 5x8-12
Banded Press Ups’s 5x8-12
Neck raises and curls if I feel like it
Zercher Squat 531 as per programme
Good Mornings 5x10-15
DB Goblet Squats 5x10-15
Bodyweight Unilateral Calf Raises 5xAMRAP
Core Circuit Including: Banded Crunches, Band Row, Side Bends and waiters carry
I’ve gone with Zerchers as my squat as it’s recently become my squat of choice. I used to back squat and have done so for years but in the last 12-18 months since I’ve lost weight it’s giving me no end of lower back pain despite little tweaks to form and a thorough warm up. I also can’t do front squats due to a wrist break years ago which I don’t think ever healed properly.
Note on nutrition - I am trying to lose around 10-15 pounds, I started on a fat loss programme 18 months ago and dropped over 50 pounds since then. It stalled last year and I implemented a diet break at the end of November until January 1st. I’m currently at 205lbs with my lowest being 203lbs last year. Whilst the main aim of my training cycle will be to improve my lifts I also want to get rid of the last bit of fat so will be dieting to a calorie deficit of around 5/600 per day with one refeed per week
My RM stats are as follows:
OHP - 70kg x7 reps
Trap Bar Deadlift 197kg x5 reps
Bench Press 120kg x4 reps
Zercher Squat - 147.5kg x5 reps
Any feedback or comments welcome throughout, might also post a physique picture at some point.