So, this is my first log, I’m 22 years old, 186 cm/96 kg. I’ve been training for about 5 years now, first years were pretty good, then I started trying out a lot of different programs with almost no progress, then last year I started 531, wish I would have done that earlier!!!
Started 531 on 24.12.12.
1RMs then (performed, not calculated):
Deadlift: 195 kg
Front Squat*: 107,5 kg
Press: 70 kg
Bench: 122,5 kg
1 RMs Goals:
Deadlift 217,5 kg
Back Squat: 172,5 kg
Press: 87,5 kg
Bench: 130 kg
After I hit these I will start some sort of martial art, while hitting the gym just twice a week, probably still 531, but with a much more minimalistic approach.
I won’t be updating this log daily, just once a month or so. I will only write down the last working set of the 4 basic movements, not including Deload Week. Also the selection of assistance exercises but without any weights and reps.
Mo: Front Squat*, Leg Press, Leg Curls (machine)
Tu: Bench, incline DB Press, Pull Over*, DB Rows
Th: Deadlift, Good Mornings, Leg Raises, Seated Calf Raises
Fr: Press, Dips, Lat Pull Down* (standing, straight arms), Chins, Delt Triad (Dr Clay Hyght, article here on T)
Front Squat: 9x82,5 kg; 10x87,5 kg; 8x92,5 kg
Bench: 8x95 kg; 6x100 kg; 4x105 kg
Deadlift: 15x150 kg; 13x157,5 kg; 12x167,5 kg
Press: 12x52,5 kg; 9x57,5 kg; 9x60 kg
*Why Front Squats? My Back Squat form was really bad and I read Front Squats could help you learn the proper form, more on that later on.
*Why Pull Over and Lat Pull Down? I had an injured biceps tendon, this was just to pre-fatigue my lats, so I could spare my biceps a bit of work.
Next 3 months will follow soon…