10/4
Mow lawn with weight vest
10/6
100 Jumping Jacks
250 SU Jump Rope
5 Man Makers
20 KB Swings
20 Air Squats
531 Squat
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 5
RDL
135 x 10
155 x 8
175 x 6
Barbell Row
65 x 5
50 Band Pull Aparts
65 x 5
50 Band Pull Aparts
65 x 5
50 Band Pull Aparts
65 x 5
50 Band Pull Aparts
65 x 5
Trying a Three Day Split to try and get some more conditioning in.
10/7
Walk Two Miles with 30lb Weight Vest
10/8
100 Jumping Jacks
400 SU Jump Rope
5 Man Makers
20 Air Squats
531 Bench
45 x 20
85 x 5
110 x 5
130 x 3
140 x 5
160 x 5
185 x 8
Short on time and had to cut out the accessory work.
Friday 10/9
100 Jumping Jacks
200 Jump Rope
5 Man Makers
5 Box Jumps
20 KB Swings
20 Air Squats
531 Press
45 x 10
60 x 5
70 x 5
85 x 3
95 x 5
110 x 5
120 x 8
531 Deadlift
105 x 5
135 x 5
160 x 3
175 x 5
200 x 5
225 x 7
Sunday 10/10
12 mile hill ride in Maine - short but killer bike ride
Tuesday 10/13
100 Jumping Jacks
400 Jump Rope
5 Man Makers
5 Box Jumps
20 KB Swings
20 Air Squats
531 Squat
45 x 10
85 x 5
105 x 5
125 x 3
150 x 3
170 x 3
190 x 3
Wednesday 10/14
2 mile walk 30lb vest - Tougher that I thought it would be.
Switching it up to a Three Day Cycle to get more conditioning in. I love 531 and the idea that the core of the workout is building strength. You can switch up the accessory work to focus on whatever your additional goals are. Trying to shed fat and get ready for ski season. I have added more dynamic exercises like box jumps and will start some aerobic and endurance work as well.
[quote]kpsnap wrote:
[quote]OldGlory wrote:
Reset seems to be working but would still like to get more reps on the money sets.[/quote]
Wouldn’t we all! It’s a double-edge sword, though. Too many reps and it indicates to me I am training too submaximally.[/quote]
To begin with those lighter sets if fine for a couple weeks. but as soon as the muscles are limbered up it’s time to put on some weight. If you’re eating right your body will start pumping out those good hormones again, and you know the one I mean. You’ll really begin to see your efforts before your eyes. Brest of luck, train hard.
[quote]daddyzombie wrote:
To begin with those lighter sets if fine for a couple weeks. but as soon as the muscles are limbered up it’s time to put on some weight. If you’re eating right your body will start pumping out those good hormones again, and you know the one I mean. You’ll really begin to see your efforts before your eyes. Brest of luck, train hard.
[/quote]
Took a week off due to a cold. So Daddy Zombie are you saying I am doing to many warm up sets? I am following 531 and that is what the app calls for as warm up.
Doing a deload after a nasty cold.
50 Jumping Jacks
200 Jump Rope
20 Air Squats
20 Lunges
10 Jumping Lunges
531 Deload
Squat
45 x 10
85 x 5
105 x 5
125 x 5
Bench
45 x 20
85 x 8
110 x 5
135 x 5
155 x 5
185 x 3
Jumping Lunge 10
Box Jump 10
Air Squat 10
10/23
50 Jumping Jacks
200 Jump Rope
20 Air Squats
20 Lunges
10 Jumping Lunges
531 Deload
Press
45 x 10
65 x 5
75 x 5
85 x 5
Deadlift
105 x5
135 x 5
160 x 5
Reset Cycle that was lost due to cold.
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
20 Air Squats
20 Lunges
20 Jumping Lunges
531 Squat
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 5
RDL
135 x 10
155 x 8
175 x 8
195 x 6
BBB Bench
135 x 10 x 5
Focus for the next two months is getting ready for skiing. As always regular 531 training is the core. I am wicked sore after that super set of “Leg Blasters”.
11/04/15
50 Jumping Jacks
200 Rope
20 KB Swings
4x
10 Air Squat
10 Lunge
10 Jump Lunge
5 Box Jump Squat
2 mile walk 40lb Weight Vest
11/05/15
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
20 Air Squats
531 Bench
45 x 20
75 x 5
95 x 5
115 x 3
125 x 5
145 x 5
165 x 10
CG Bench - This felt light so I will up the weight next week.
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
11/06/15
50 Jumping Jacks
200 Rope
20 KB Swings
4x
10 Air Squat
10 Lunge
10 Jump Lunge
5 Box Jump Squat
2 mile walk 40lb Weight Vest
11/07/15
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
20 Air Squats
531 Press
45 x 10
55 x 5
70 x 5
85 x 3
90 x 5
105 x 5
120 x 10
531 Deadlift
135 x 5
175 x 5
200 x 5
225 x 10
3x
5 Fatman Rows
10 Pushups
15 Air Squats
11/09/15
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
20 Air Squats
531 Squat
85 x 5
105 x 5
135 x 3
150 x 3
170 x 3
190 x 3
RDL
10 X 135
8 X 155
6 X 165
6 X 175
BBB Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
50 Jumping Jacks
200 Jump Rope
20 KB Swings
3x
10 Air Squat
10 Walking Lunge
10 Jumping Lunge
5 Box Jumps
50 Pull Aparts
2 mile walk with weighted vest
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
531 Bench
45 x 20
20 Pull Aparts
75 x 5
20 Pull Aparts
95 x 5
20 Pull Aparts
115 x 3
20 Pull Aparts
135 x 3
155 x 3
175 x 10
190 x 3
210 x 1
BBB Press
90 x 10 x 5
11/12
50 Jumping Jacks
200 Jump Rope
4x
10 Air Squat
10 Walking Lunge
10 Jumping Lunge
5 Box Jumps
2 mile walk with weighted vest
Fell down a flight of cement stairs. Fucking idiot. It was dark and raining and I took a misstep and rolled my ankle. next thing I know I’m lying on the ground at the bottom of the stairs. First thing I think is will this mess up my lifting cycle. Smashed my knee, hip, and elbow. Luckily my ankle is not as bad as I first thought. It was swollen and sore but I could walk on it. I won’t be doing any mobility drills but I think I can lift tomorrow after resting today.
11/17/15
50 Jumping Jacks
200 Jump Rope
20 KB Swings
531 Press
45 x 10
55 x 5
70 x 5
85 x 3
100 x 3
110 x 3
125 x 6
BBB Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
11/18/15
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
531 Bench
45 x 20
20 Pull Aparts
85 x 5
20 Pull Aparts
105 x 5
20 Pull Aparts
125 x 3
20 Pull Aparts
155 x 5
175 x 3
195 x 6
BBB Press
90 x 10 x 5
11/20/15
100 Jumping Jacks
400 Jump Rope
5 Man makers
20 KB Swings
20 Air Squats
531 Press
45 x 10
55 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 4
531 Deadlift
105 x 5
135 x 5
160 x 3
185 x 3
210 x 3
240 x 3
BBB Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10