T Nation

Losthog-Cruising through the end of the year 531


#1561

09/13/18— squat session

I’m really amazed at how far I’ve progressed in squat battling hammy issues along the way, to reach a point where I’m finding my self doing multiple sets over 300 every workout. I realize this is not heavy to some lifters but to a 44yr old that started squatting just over a year ago…it’s heavy to me.

45x10
155x5
195x5
235x5
275x5
305x3
345x3

V:
275x5
275x5 (some weird calf/ knee sensation)
275x5 (comes and goes on walk out being careful)
275x5 (whew made it through the sets)

RDL
185x8
205x8
235x6

Had a nice lower back pump now.

Wide leg press
3 plates 2 quarters loaded with bands
X15
X15
X15

Reverse hypers on the bench
X20
X20 (with a band : pure monkey and football moment)
X20 lower back feeling much nicer now

Standing Banded abs crunch
X25
X25
X25
X40

I’m beginning to be concerned about spinal loading and the way my lower back feels after heavy squats and deads. I have been using a cheap belt (is a heavy fabric belt with velcro) on my top squat sets and deads. I worked in it in my volume tonight. It does make bracing lazier…easier. I think it’s time to buy myself a belt that is mine and more ridged.

I didn’t want to squat heavy tonight but the weight loads moved well and were not difficult. I had 3-5 more reps of 345 if I wanted to push deep. I like this holding back and being recovered before the next workout


#1562

Get a leather belt at the very least. Mine is a cheap $30 one but it’s better than Velcro. There’s nothing worse than the Velcro blowing out during a rep. A belt makes my bracing better. I’m pushing and it gives me resistance which helps. I’m trying to create intra abdominal pressure. I only have so much in me with which I can brace. Throwing on a belt probably shrinks my abdominal space a bit. Simple math shows the same force disbursed over a smaller area will be greater aka tighter core.

It’s not lazy, it’s a smart use of physics.


#1563

Mines a cowhide RDX leather belt. They do take a bit to break in but they’re durable as shit.


#1564

I have an Inzer Forever belt. I love it. Took maybe 1-2 months to completely break in, but now it’s easy on and off. Pioneer belts are supposed to be super high quality, and they have sales kind of frequently. You should check out Pioneer’s instagram.

Just don’t use a velcro belt. You’re moving man weight, so you need a man’s belt. It’s probably better to spend $100 on a high quality belt that will outlast you (like I did) than to have to get several different velcro belts because they keep ripping or blowing out.


#1565

Go Pioneer. Their service is excellent and the belts are amazing.


#1566

back to basics


#1567

It’s a pump more than anything just a new thing and something I’ll keep an eye on moving foward


#1568

Isn’t this just the best feeling? Putting in your grind to actually confidently feel yourself getting stronger. It is what makes the iron game addictive.

Multiple sets >300lbs is heavy to nearly everyone! Even if it is only 50% of someone’s 1RM, 300+lbs on your back is a lot of weight!

This is what makes it CRAZY impressive.

I agree that your OHP game is strong. You’ll be PR’ing that lift for sure!


#1569

Have you tried diaphragmatic breathing drills? (Is “diaphragmatic” a word?). I’ve heard they make a world of difference when it comes to lower back tweaks.

No personal experience though, I’m overly cautious with my lower back so if something comes up I immediately back off


#1570

I’m assuming that is breathing and bracing. I’ll look it up. I’m a natural bracer…? And my core has always been a strength for me. Thx for the heads up…

Edit: not the valvasa maneuver we all use this is different.


#1571

09/15/18— halfway through September Bench day

45x10
95x5
115x5
135x5
165x5
185x5
215x3
235x3 (nice controlled reps)

V: spoto with pause at the bottom
205 x 5
205x5
205x5
205x5 (last rep was a grinder great volume work I was done, thrashed, nothing left)

Incline bench:
135x8 (why did I bench so much)
155x8 (second wind! Easy)
175x6 (wanted 8 ground out 6)

Wide grip lat pulls
130x20
130x19
130x16 (made some progress here)

Rev grip barbell rows
135x10
155x10
175x10
175x10

Concentration curls
30x10
30x10
30x10
30x10

Wanted JM press but I was trashed from pressing loaded the bar got under it and decided it wasn’t happening today.

Banded tricep burnouts

Orange band x 50-60
Green and red x 20-30
Green x20ish
Redx10

Round two about half as many

Done…

Meh ok workout. My diet was trash yesterday and it showed up today. I did hit some nice reps of 235 on bench. It’s nice to be working above 225 now. I realize that peaking is a real thing and handling progressively heavier singles, doubles, and triples help bring out the max singles. Good learning day


#1572

09/16/2018— Deadlift party

135x10
185x5
225x5
275x5
315x3
365x3
395x3 (not hard…)

V: paused at mid shin
315x5
315x5
315x5
315x5

SSB Squats
155x8
195x8
245x6

Hamstrings
65x15
65x15
65x15

Reverse hypers on a bench
20
Add green band x20
Band x20
Band x20. (My back feels so much better after these)

Leg raise hip thrust
X20
X20
X20

All good. I’m not sure I could pull big numbers like I did on the darkhorse. That program peaked me to lift heavy. I do want to go back to that style of conjugate programming again but I’m recovering much better workout to workout doing 531. After next week I’ll take a week of low volume hitting some heavy singles and light accessories for a “deload” then the anchor leg of this 531 has me hitting my Darkhorse maxes again on the third week and progressing the upper body movements. Should be an interesting finish to see if this has done the job.

I measured myself tonight :scream:. Oh boy. It’s time for a cut :joy::joy:. 20% BF and only 7lbs of muscle gained in 4 month. I didn’t do something right. But my lifts increased dramatically in that time so I’m hoping to hold onto some strength gains while trimming the fat some. I would like to work back down to 15%. And be around 250-260. Could be a bumpy ride…


#1573

I’ve always found as the weights fly up, so does my weight, it’s a tough nut to crack keeping weight down while gaining kg on the bar.


#1574

7 pounds in 4 months is a lot if it actually is muscle you gained (opposed to muscle+water)

On the other hand, 20% bf is also a lot, so a minicut/a diet isn’t a bad idea


#1575

Yeah I was reading up on it after I posted that. 7 lbs in 3.5-4 months would be on the upper limit of what is considered possible for newer lifters. as Far as how much muscle vs water and muscle. I gained 7 lbs of lean body mass…

I am hitting the breaks and reigning in the diet some. I pulled the scale back out to measure food again. Nothing serious or major at this point just checking where I’m at. I seem to be holding at this 265-270 mark easily


#1576

09/18/18 Blah blah blah OHP

45x10
75x5
95x5
115x3
135x5
155x3
175x3

V:
155x5
155x5
155x5
155x3 (5 could have happened but would have been terrible)

CGB:
145x5
165x5
195x5 (most weight over ever unracked solo)

Vhandle lat pulldowns
130x20
130x20
130x17

Facepulls
120x20
120x20
120x18

Ezbar preacher curls:
75x10
75x10
75x10
75x10 (got all my reps and it sucked weight up next time)

Tate press:
40s x15
40x15
40x10

Decided to try the 40s for Tate press and they went well. I can do it but I lose some of the mind to muscle connection and don’t get as good of a pump. I decided to step them up because is did band burnout the last tri work I did so I pushed them some…

I started this workout tired and not feeling it. I ended feeling good that I pushed through and satisfied that I didn’t just mail it in. My OHP should be close to 205 now…


#1577

09/19/18– Squats

45x10
135x5
155x5
195x5
235x3
285x5
325x3
365x2 (wanted 3 just not bad enough)

V:
285x3
285x3
285x3
286x3
285x3

RDL
195x5
225x5
255x5

Leg press wide
280x15
280x15
280x15

SSB good morning
65x10
115x10
135x10

Back didn’t get pumped tonight. Thinking the rev hypers helped. It’s late…peace