The Journey of a Scandinavian (531)

Background:
30 year old swede. Trained thaiboxing and krav maga between 2000-2010. Broke my foot in a traning session, which took its toll on me and I was generaly tierd of being injured from time to time, so I quit both the thaiboxning and krav maga. At this time I was fairly agile and quick. 185cm and 75kg

In 2011 I began stronglifts and worked my way up. If I remember correctly my lifts going in to stronglifts were; Squat 80x1, Bench 60x5, Deadlift 110x3, Press 40x2. Then I moved on to 531 for a while. I realized that I wanted to compete in powerlifting so I switched over to sheiko and other related powerlifting routines.

For a month ago I was on a RTS routine, and was doing the program horribly wrong. I�´ve always been working out with percentages based programs, and when I could push the weights I spun out of control and fucked up my form bad and hurt my lower back. I then took a few weeks of to consider my future I ditched the powerlifting carrer thoughts, and set my sight on a healthy life with a good balance.

I went beck in my previous logs and tried to see what I did when I had the best balance between increasing weights on the bar, a helathy living and social life. The awnser? 5/3/1. Thats why I know start this log. I plan on incorporate more cardio, 2-3 times/week. Prior to this, I have not done any cardio since my last thaiboxning session.

I will go about it with Wendlers “531 for beginners” a three day Bill Starr structure of lifting.

Anyhow, my current stats:
185cm / 93kg
Squat: 5x145kg
Bench: 3x105kg
Deadlift: 5x180kg
Military Press: 1x70kg

Have done two workouts this week:

Monday:

Squat
82,5x5
95x5
107,5x10
95x5
82,5x10

Bench:
57,5x5
67,5x5
77,5x5

Dumbbell row:
32,5x5x10

Abs 6 set


Tuesday:

Crosstrainer
Intervals for 40min

Foamrolling, stretching


Wednesday:

Military press:
37,5x5
45x5
50x9
45x5
37,5x10

Deadlift:
100x5
115x5
130x11 - belted
115x5
100x10 - overhand grip

Chins:
8, 5, 5

Barbell curl:
20x8 (weight is only the plates, not the bar)
30x5
20x8

Felt good today. Deadlift is really the best medicine for a bad back. Light weight and high reps gets the blood flowing. I now remember why I love 531.