Magnesium Carbonate, 4oz Gloves, and Sledgehammers

So I had too much going on to lift the last 2 weeks. I also had to get a new phone. I got my old phone working again for a bit, so I'm hoping to pull my Wendler 531 app info over to my new phone, but at this point, I just need to do something again. Wasn't even planning on getting a chance to lift today, as a friend is supposed to cover over to spar/roll tomorrow. Praying that happens as we both could us a good martial arts training session.




4/1


Warm-up and dynamic stretches
Power Clean & Jerk (+ 3 kicks per side, last flying, and 3x straight palms per side)
95x4 - spinning back
135x4 - low roundhouse
165x4 - side
185x2 - mid-roundhouse
205x1 - front push
225x 0 - Tried for the clean 2x but didn't get the snap so just did 5x more dynamic deadlifts for a total of 7x

Deadlifts
- DOH
315x5 - front snap
365x3 - spinning back
405x1 - low roundhouse
- mixed grip
435x1 - side
+ belt
465x1 - mid roundhouse
495x1 - front push
515x0 - readjusted self, let music build more, and tightened belt
515x1 - high roundhouse


Bagwork
4 min triple punch drill
4 min "Tabata" interval straight punching


Static stretches
 
4/15/2017 - Trying to restart my 531 yet again. Last while I’ve had so much other stuff going on and to do, some of which was pretty physical (such as moving firewood and stacking beams), so I just skipped lifting. Glad I'm not trying to prep for that meet at the end of this month... Still haven't finished setting up my 531 app on my new phone. Hoping to do that tonight. I just copied the last 531 DL workout I did and upped a few poundages and reps if I could.



Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
190x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
307.5x5 - front push
355x5 - low roundhouse
405x5 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
65x5 / 6
78.75x5 / 7
95x5 / 6
105x5 / 6
120x5 / 6
135x10 / 5


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches


Dynamic neck bridges
Static stretches
 
4/29/2017 - restarting 531 for Squat and bench as well
Warm-ups and dynamic stretches


OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
BS
138.75x5 - front push
173.75x5 - mid roundhouse
207.5x5 - side
225x5 - low roundhouse
260x2 - no kicks

Didn’t even try to do 295 feeling too drained on 260. I was debating on even trying to lift today, leaning to tomorrow, but have some other things going tomorrow… need to get back on a normal lifting routine for at least once a week, getting myself to sleep a little earlier consistently, and cutting out my second coffee at work in the afternoon. At least I’ve been walking on my treadmill while working pretty regularly. Will have to hit this again next week.

Stretches
 
4/15/2017 - Trying to restart my 531 yet again. Last while I’ve had so much other stuff going on and to do, some of which was pretty physical (such as moving firewood and stacking beams), so I just skipped lifting. Glad I'm not trying to prep for that meet at the end of this month... Still haven't finished setting up my 531 app on my new phone. Hoping to do that tonight. I just copied the last 531 DL workout I did and upped a few poundages and reps if I could.



Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
190x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
307.5x5 - front push
355x5 - low roundhouse
405x5 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
65x5 / 6
78.75x5 / 7
95x5 / 6
105x5 / 6
120x5 / 6
135x10 / 5


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches


Dynamic neck bridges
Static stretches

which app do you use for 531?
 
which app do you use for 531?
Wendler Log.
For the longest time, I used a spreadsheet someone made on here a loooong time ago, but finally found an app that I liked. I actually haven't even delved into all that it can do yet. I just today got it set up to automatically round to the available plates that you have. (Due to some advice form on here about 8 years aog, I bought some big washers so that I can microload and adjust the weight by 1.25lbs. I always just did the math manually before). Wendler log can also do your assistance program (although that's another feature I don't use at this point), or rename your lifts (if you're doing Zercher DLs instead of conventional, front squats, etc).



5/7/2017


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
190x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
306.25x5 - front push
353.75x5 - low roundhouse
401.25x7 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
62.5x5 / 6
78.75x5 / 6
93.75x5 / 6
101.25x5 / 6
117.5x5 / 6
133.75x11 / 7


Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches
A few sets of triple punch + high roundhouse. Should’ve been 1x4min round, but just didn’t have it in me.
 
5/21/2017 - 531 Squat 5+ day

Warm-ups and dynamic stretches


OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - front push
138.75x5 - high roundhouse
BS

173.75x5 - mid roundhouse
207.5x5 - side
225x5 - low roundhouse
258.75x5 - front snap

+belt

258.75x5 (forgot the change the weight)
293.75x5 - mid roundhouse - no pauses



So much for getting a full workout in today… Shooting to repeat next week with more reps on last set and doing my bench and rows as well.



Stretches
 
5/28/2017 (forgot to post last week) - 531 Squat 5+ day
Warm-ups and dynamic stretches


OHS (pause in hole on all squats) +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
138.75x5 - front push
BS
173.75x5 - mid roundhouse
207.5x5 - side
225x5 - low roundhouse
258.75x5 - front snap - no pause
+belt
293.75x5 - mid roundhouse - no pauses


Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
98.75x5 / 6
123.75x5 / 7
158.75 (should’ve been 148.75 but messed up the math) x5 / 8
161.25x5 / 10
185x5 / 9
210x8 - no pause or rows


Some Stretches
 
6/3/2017


Warm-ups and dynamic stretches (had to do jumping jacks instead of jump rope as my rope may be shot. Need to try to epoxy it or find another good heavy rope.)


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
188.75x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
331.25x3 - front push
377.5x3 - low roundhouse
belt
425x6 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
62.5x5 / 6
78.75x5 / 7
93.75x5 / 7
110x3 / 6
126.25x3 / 6
141.25x / 7


Bagwork
4x6min rounds Shoutbox MMA timer, .3 intensity


Dynamic neck bridges
Static stretches
 
6/11/2017 - 531 Squat 3 day
Warm-ups and dynamic stretches


OHS +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
138.75x5 - front push
BS
173.75x5 - mid roundhouse
207.5x5 - side
242.5x3 - low roundhouse
276.25x - front snap
+belt
311.25x3 - mid roundhouse


Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
98.75x5 / 10
123.75x5 / 10
148.75x5 / 7
173.75x3 / 7
197.5x3 / 7 - no pause
222.5x - no pause or rows



4 min 3 punch drill on bag
4 min “Tabata” interval straight punches
4 min 3 punch drill on bag + kicks after each set for a little over half the time


Static Stretches
 
6/18/2017


Warm-ups and dynamic stretches - fixed my jump rope. YAY!


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
188.75x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
Mixed Grip
353.75x5 - front push
401.25x3 - low roundhouse
belt
448.75x5 - front snap


Overhead Press / Rope Pull-ups + 3x straight palm strikes per side and 20 count speedball
62.5x5 / 8 - forgot speedball
78.75x5 / 8 - forgot speedball
93.75x5 / 7
117.5x5 / 7
133.75x3 / 6
148.75x7 - no pull-ups, punches, or speedball


Bagwork
1x4 min round triple punch
1x4 min round "Tabata” interval straight punches


Static Stretches
 
6/25/2017 - 531 Squat 531 day

Warm-ups and dynamic stretches


OHS +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
138.75x5 - front push
BS
173.75x5 - mid roundhouse
207.5x5 - side
258.75x5 - low roundhouse
293.75x3 - front snap
+belt
328.75x4 - mid roundhouse


Bench (pause at chest) +100lb 1-arm DB Rows, each side +3 palm strike per hand and slow 20 count on speedball.
98.75x5 / 10
123.75x5 / 10
148.75x5 / 10
185x5 / 8
210x3 / 8
235x5 - no pause or rows


Bagwork
3x6min rounds Shoutbox MMA timer .3 intensity


Dynamic Bridges
Static Stretches
 
7/1/2017


Warm-ups and dynamic stretches


Power Cleans + 3 kicks per leg, last each flying
135x5 - spinning back
188.75x5 - high roundhouse
DOH DL
236.25x5 - side
283.75x5 - mid roundhouse
258.75x8 - front push
Mixed Grip
306.25x8 - low roundhouse
353.75x5 - front snap


Just wasn’t as good to go as I’d hoped and had a friend stop by to pick up my tiller that I found out isn’t working right. Supposed to be deload anyways, so I’ll be okay.
 
7/9/2017 - 531 Squat deload day

Warm-ups and dynamic stretches


OHS +3 kicks each leg, alternating (last each flying)
45x5 - spinning back
95x5 - high roundhouse
BS

138.75x5 - side
173.75x5 - mid roundhouse
207.5x5 - front push
190x8 - low roundhouse
225x8 - front snap

258.75x1 - mid roundhouse


Just not into it. Didn’t have all my pre-WO supps so that may have made a difference.
 
7/16/2017 - 20 Rep Squats Day 1

Decided to change things up a bit and do a full 20 rep squat program for a bit. Since it's shorter than my normal split, I'm going to shoot to lift multiple times a week, as I could use the test boost.


Warm-up - slight, just ran around the basement a very little and did 5 box jumps over a chair

Squat
135x25


Pull overs
x20


Push ups
x20

Rope Pull Ups
x8

Some stretches
 
Last edited:
7/17 - 20 Rep Squats day 2

Slight warm up

Squats
145x25

Push Ups
x22

Pull Ups
x 10


Some stretches
 
7/23 - 20 rep squats day 3

2x6 min rounds Shout box MMA timer .3 intensity


Squats
155x25


Pull Overs
x20


Push Ups
x23


Rope Pull Ups
x10


Dynamic bridges and static stretches
 
7/28 - 20 rep squats day 4

2x6 min rounds Shout box MMA timer .3 intensity


Squats
165x25


Pull Overs
x20


Knuckle Push Ups
x25


Rope Pull Ups
x11


Knuckle Push Ups
x15


Rope Pull Ups
x7


Dynamic bridges and static stretches
 
7/31 - 20 rep squats day 5


1x6 min rounds Shout box MMA timer .3 intensity


Squats
175x25


Pull Overs
x20


Knuckle Push Ups
x25


Rope Pull Ups
x8


Knuckle Push Ups
x16


Rope Pull Ups
x8


1x6 min rounds Shout box MMA timer .3 intensity


Dynamic bridges and static stretches
 
8/3 - 20 rep squats day 6


1x6 min rounds Shout box MMA timer .3 intensity


Squats
135x6
185x25


Pull Overs
x20


Knuckle Push Ups
x27


Rope Pull Ups
x10


2x6 min rounds Shout box MMA timer .3 intensity


Static stretches
 
8/6 - 20 rep squats day 7


2x6 min rounds Shout box MMA timer .3 intensity


Squats
135x8
195x23


Pull Overs
x20


Knuckle Push Ups
x27


Bar Pull Ups
x10


Knuckle Push Ups
x23


Bar Pull Ups
x8


2x6 min rounds Shout box MMA timer .3 intensity


Dynamic bridges static stretches
 
Back
Top