Yeah I think that’s what I’m leaning towards tbh and maybe just working up to a top set on the unilateral work. Was looking at 5/3/1 book earlier where it lays out progressing up to 5x5 from 5x10, will probably program something next week.
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OHP day
OHP 52.5kg x5, 64kg x5, at this point I’m getting pain in my left shoulder
PR set 72.5kg x8
Joker 81kg x3, wanted 5 but stupidly went for a joker despite not feeling when I should have done a FSL set
Trap bar row - 92kg 4 sets between 8-10, more reps than last week
Close grip bench - 61kg x10, 74kg x10, 86kg x12
Face pull - 3 sets of 23/24 more reps than last week
1 arm BB row 27.5kg - 3x15 increase weight next week
1 arm JC band press, just went for a few sets of high reps, had planned to go 40kg DB for 1 arm bench but shoulder not feeling great
Finished off with some loaded carries using the towel KB method to smoke my bi’s with high rep band pinwheel curls
Wondering about your trap bar row, is that choice of row to give your shoulder joint a rest?
You shouldn’t be engaging the shoulder in any row. I like the trap bar row as a variation due to hand placement it stimulates the back differently to a barbell row which is also an excellent exercise. It’s also kinder on the lower back.
I tend to superset it with my OHP due to space and equipment constraints. I have only one barbell and as I do my OHP outside I go back and forth from my shed doing row to the rack outside to press.
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Squat Day
High Pull 58kg x3, 66kg x3
PR Set - 74kg x6
Joker - 87kg x3
Squat 119kg x3, 136kg x3
PR Set - 153kg x8
Joker - 179kg x3
FSL - 119kg x9
RDL 114kg x8 133kg x8, 152kg x6
Neck Harness Raises 20kg 4 sets between 10-11 reps
BB Calf Raises 25kg a side - 4 sets between 16-18 reps
Core - 100 reps total on circuit of Paloff Presses, KB side Bends and Leg Raises
Bench Press
Chins - Bodyweight 50 reps in total over 4 sets
Bench - 88kg x3, 100kg x3
PR Set - 113kg x6
Joker - 125kg x2
FSL 88kg x12
Barbell Bent Over Row - 95kg 4x8
Incline Bench - 72.5kg x8, 84kg x8, 96kg x6
Also starting this week I’m doing 100 band pull-aparts per session
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Accessory/Power Day
Power Clean 56kg x3, 64kg x3, 72.5kg x3
1 Arm Landmine Press (speed) 6x3 22.5kg plus band, AMRAP set half of bodyweight (49kg) 8 reps each arm
Goblet Squat - 24kg, 75 reps done in 3 sets
1 Arm BB row - 27.5kg 3x15
1 arm DB Bench Press 40kg - 3x8
BB chest Supported Row 70kg - 3 sets 10-11 reps each set
100 band pullaparts, alternating between high reps small band and lower reps thicker band
Off for a few days next week so using it as an off week, was going to deload week and take my bands away but read CT’s article about reloading. So going to take a complete week off which given I’m playing rugby Saturday will mean I’m taking 10 days off lifting.
Will be going to 5/3/1 BBB after that and using main accessory lifts as my volume work. Setting it up to do:
Mon - Squat, full body accessory
Wed - OHP, full body accessory
Fri - Deadlift, lower body focus
Sat - Bench, upper body focus
Will add in some conditioning on 2 off the 3 days not lifting with the 3rd used for active recovery
Did a GPP session today to get me ready after having over a week off lifting:
Hang clean 5x5 70kg
100 pull aparts
Press-ups AMRAP - 48
Banded press ups 3x10-12
30 pull-ups
Finisher continuous circuit
24kg KB goblet squats - 50 reps
24kg KB swings - 50 reps
Band pushdowns - 75 reps
EZ bar curls - 50 reps
Sweating like a motherfucker
Today fucking sucked
Power Clean 60kg x5, 68kg x3
PR 76kg x3
Wasn’t feeling the movement and pretty sure my form was off
Squat 128kg x5, 145kg x3
First few warm up sets felt fine, soon as i got to the 5 I must have pulled something in my lower back as it was screaming at me. Been in bits all day. Anyway…
162kg x1
Literally grinded that rep out and my back just went “nope”
Close grip bench 5x5 - 92kg
DB Calf raises 5x15-20 - 22.5kg
1 arm flat bench - 25 reps, started off with 40kg but my right side was struggling after 3/4 reps dispute banging out 9 reps on the left (I’m right handed) thinking was probably something to do with the back and done something on my left side.
Chins - bodyweight 50 reps 4 sets
100 band pullaparts
Could do with some physio but trying to save some cash after my hand brake packed in on my car and been quoted £1200 to fix it.
Conditioning tomorrow and go again on Wednesday with 531
So looks like this programme will be going on pause for a while.
The back issues I experienced came to a head yesterday morning when my back seized up and I couldn’t get out of bed for a while literally felt like there was a load of pressure in my lower back. When I did it was painful and was walking around like I’d shat myself for most of the morning.
Got a dr’s appointment and been referred to a specialist given I’ve got a history of lower back problems. In the meantime I’ve been told no weights for 6 weeks but I can walk/swim and put on some painkillers that target the nervous system.
I’m not going stay off the weights entirely, will try and do some adapted isolation stuff on a push/pull basis with light/bodyweight for higher reps but the compound lifts are a no no. Still feels painful this morning but least I can walk with relatively little pain and got 4 miles in this morning before breakfast. Going to see a chiropractor or osteopath in the meantime and see if that helps.
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So I’m back proper lifting sort of…
Did some back squats and Trap deads last week just to test the water, nothing stupid just 100-110kg squats going speed reps for a few sets then ramped up to 197kg x5 on deads. Felt some slight shooting pain down my right hand side glutes and hams but my back was fine. Am really thinking it’s nerve problems as well as a tight back, my upper body pressing has gone down dramatically. Tried to bench 100kg and only get a measly 3 reps so fuck knows what’s gone on there, still no sign of my referral. Osteopath session was good got some good cracks out of me which feel like some of the pressure got relieved. Wasn’t expecting he’d do the entire session with me in my boxers, not sure why he was in his boxers the entire time either…
Decided to test the water today and will take this week to see how my body holds up and used some weights I was lifting pre starting 531 a couple of months ago:
Power Clean 80kg x2, prior PR was 1 rep. Did get 3 reps on this a few weeks ago but need to get back into the groove on this lift as not done it well for a while
Back Squat 140kg x12, prior PR was 8. Actually felt I could have got a couple more on this but didn’t want to push it too far
Close grip bench 105kg x2, prior PR was 5, seems like I continue to have an upper body problem. No injury or excessive soreness but strength way down
Did some unilateral work on flat DB bench, right side definitely considerably weaker than my left. - If anyone’s got any advice please feel free to chip in
Chins, pull aparts and calf raises for reps
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OHP, High Pull + RDL Testing on pre 531 PR’s
High Pull - 80kg x5, prior PR was 2
OHP 70kg x7, prior PR was 7 however not done any OHP’s for a month
RDL 150kg x10, prior PR was 6
Bent over BB Row 70kg x15, 80kg 3x12
DB Floor press 25kg 4x12
100 reps core on high rep pallof press and KB side bends
Trap Bar DL Testing
197kg x8, prior PR was 5 reps
Zercher Squat 147.5kg x3, prior PR was 5, felt bit rough on my back
KB 1 leg RDL 24kg - 25 reps each leg over 3 sets, did 22 reps in 1st 2 sets
BW Calf Elevated Raises - 46 reps over 4 AMRAP sets
Core and neck work started but I cramped up after first core set so knocked it on the head
Had my second covid jab today so tomorrow might be a write off
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Strong dude.
Cheers, although how I felt yesterday I don’t think I’d have been able to do 27kg
After yesterday which should have been bench day was a write off after having a reaction to my 2nd covid jab I started the week afresh today.
Chins - 50 reps/ 4 sets
Power clean - 60kg x5, 68kg x3
PR set 76kg x3
Tried an 84kg joker but my form was off
Squat - 128kg x5, 145kg x3
PR - 162kg x5
Happy with this after I bottomed out after 1 rep on this couple of weeks ago. Been seeing an osteopath and doing chins to start along with dynamic movements ensures I’m throughly warmed up
Second set to last 145kg x8
FSL 128kg x12
Not much rest between last 2 sets
DB calf raises 27.5kg 5x20
Close grip bench 92kg 5x5
1 arm DB press 30kg - 25 reps in 3 sets
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OHP/High Pull Day
OHP - 64kg x5, 72kg x3,
PR 78kg x1
Still struggling upper body strength, frustrating as lower body is going ahead but least I know it’s not a medical issue. Gonna restart my TM’s next week based on 78kg 1rm and whatever my bench press is. Not sure what’s wrong as the osteopath I’m seeing doesn’t seem to know and still waiting for a specialist referral to come through
High Pull - 62kg x5, 70kg x3,
PR 78kg x6
Joker - 87kg x1, 95kg x1
RDL 143kg 5x5
DB Floor Press 27.5kg - 5x12
Deadlift Day
Trap Bar Deadlift - 162kg x5,184kg x3,
PR 206kg x7
Joker 228kg x1
FSL 162kg x12
Zercher Squat 116kg 5x5
KB RDL 30 reps 24kg in 3 sets
Neck Harness Raises 20kg 4x10
Elevated calf raises 4 sets - 54
Bench Day
BW Pullups - 25 reps, 2 sets
Bench - hit 5,3,1 - 94kg, 106kg, 119kg
Failed on 2nd rep of 119kg, resetting this in addition to OHP next week based on 119kg a 1rm. Still not sure why my presses have gone down more dramatically than Matt Hancock’s ministerial career. Started sleeping on my back which is like masturbating with your non dominant hand - it doesn’t feel the same. At least I’m waking up with shoulders which aren’t aching so think I’m on the right track.
DB 1 arm row - 45kg 5 sets of 10-12
DB Incline bench - 30kg 4x10
Lat Prayers - 4x20, use thicker band next week
Face Pull - 75 reps in 4 sets
EZ bar curls 35kg bar - 50 reps done in 4 sets
strength does not come in uniform waves for the whole body. Its common to have some lifts going north and others not so.
It could even be that your body is so tired / drained from the lower body days its not able to display the upper body strength.
You were also carrying an injury. Is this still there? You are sleeping on your back so I guess so. Are you still taking meds?