T Nation

My 531 Training Log

I’m sitting looking up articles on T-Nation and realise they have a very active forumn, so I signed up

Currently I’m sitting in having been to the dentist to remove an old tooth root, so I’ll add last weeks workouts which are all in kg:

24/10 - Bench
Decided to restart the Wendler 531 program today, because I got a good spreadsheet for it, not the best reason really, but enough of one. I’ve decided to up the monthly increases (If I stay on it that long) though to help increase quicker (I want to be able to squat at least 4 plates before I go back to England in July for a holiday).

barx10, 40x5, 50x5, 65x5, 75x5, 85x14 - assistance 65x10, 60x10, 60x8
One arm DB Row - 25x25, 35x20
Pendlay Row - 60x10x3

Got a tip on tucking my elbows just before my last set on bench which resulted in 14 reps. I don’t think I’ve got 14 reps on any weight before, but my triceps were fried after that, so my assistance on bench was pretty much finished. The Pendlay rows got easier with each set.

25/10 - Squat session 2

Squat - Bar x10, 30x5, 40x5, 60x5, 80x5, 95x5, 105x5, 117.5x10, 60x10x2
cable one arm side bends - 50x15

I made the unprecedented move of asking someone if I could have the squat rack as their lifts did not need it. They were just about to start to deadlift with 60kg in front of it, however the young lad who had the rack last week doing deadlifts was using the other rack and doing…dumbell kick backs, there was a loaded bar on the floor, but I only saw him doing the kick backs.

The 10 reps on 117.5 was substantially heavier than anything I’ve done for 10 reps before, but the worry is it’ll be hard to improve on this as it really took it out of me.

Thur 27/10 531 deadlift week 1, session 3

Warmups, crunches x10, leg lifts x10, plank x30sec (tried to do it with everything tensed as hard as I could), supermans x 10, press ups x10 - forgot to do body squats :frowning:

Deadlift - 60x5x2, 80x5, 95x5, 110x5, 125x10, 140x1, 160x1, 170x1 (PR with belt and dodgy form)
Good morning - barx10, 30x10, 40x10, 50x5, 60x5, 70x5

Doing 10 reps on deadlift nearly killed me at this weight, my quads were burning, so that may be a technique issue that needs resolving and when I finished you’d think I’d just sprinted 800 metres, so then I decided to try some heavy singles and I broke my PR, but with very shitty form, thankfully there are no judges in the gym.

Sat morning - 531 week 1 OHP
OHP - Barx5x2, 30x5, 40x5, 45x5, 50x5, 57.5x10 (PR for reps), form started to break down on 10th
T-Bar (nautilous version) 10x10, 25x10, 35x10, 40x10, - 10kg was too light to start on
DB Incline press - 10x10, 17.5x10, 25x10, 30x10
Tri Pushdownson cable machine - 46x10, 56x10x2

POM whinge of the day
If a ‘personal trainer’ and his client leave the smith machine to go onto a leg extension machine I am therefore in my rights to pick up the 5kg weights they were using to stand on for my usage. When they returned and asked if I had one of ‘their weights’ I returned the 5kg without hesitation as I had finished with it, but I could hear them moan about people who just take their stuff. It annoyed me enough to write on here about it :confused: