New year first log

fbmmofo

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Hello if anyone reads this.long time lurker and learnt a lot off the s&c forum.
While being bored at work today,trawling the logs for some ideas and decided I'd start my own as a way to track things easier(currently done by paper an spreadsheets.)
I've been training around 4 years,always focusing on the core lifts but a lot was spent training more like a bodybuilder. Been strength training around a year.
End of last year I injured my lower back,which is still giving me pain but is much better.at the moment I'm trying to work around it,which means no deadlifts and only front squats.
I'm currently following 531 with a upper body pull day instead of deads

Edit

I'm 27, about 5'10 and around 100 and 105kgs ( I think around 220-230lbs)

Edit edit
Max's have gone up so thought it was time to update
Body weight of around 100kg

Back squat- 170kg x1
Sumo deadlift 170kg x2
Bench 130kg x 1

Edit with new 1 rep maxes
Bodyweight of around 98kg

Squat 190kg
Bench 140kg
Deadlift 215kg ( think this is more)
Overhead press 95kg

2016 edit ( 25/02/16) with current gymn maxes.
Body weight of about 99kg
Squat 225kg
Bench 160kg
Deadlift 255kg
Overhead press 107.5kg
Front squat 175kg
 
Last edited:
Heavy day
Agile 8

Squat
3x2 202.5kg

Bench
3x2 142.5kg
Surprised how quick all the reps felt.

Deadlift- beltless
3x2 232.5kg
 
You should do it mate, don't worry about your strength levels. Your strong enough now. I got by myself to, end up just talking to people who are in my flight normally.
 
Heavy day
Agile 8

Squat
1x2 210kg
1x3 210kg- was supposed to be another set of 2 but felt good so pushed it a bit. New 3rm by 4kg.

Bench
1x2*140kg
1x4 140kg
2x5 112.5kg

Deadlift
1x2 235kg
1x3 235kg
 
Fluff day
Shoulder dislocates 3x12


Rear delt fly
3x10 10kg plate weight plus db handle

Side raises
3x10 10kg plate weight plus db handle

Ez bar curls
3x15 17.5kg plus bar

Hammer Curls
4x10 10kg plate weight plus db handle

Band curls
4x15
 
Heavy day
Agile 8

Squat
4x1 212.5kg

Bench
4x1 142.55kg

Deadlift
4x1 237.5kg

Enjoyed the session. Nice to lift some high percentages. Squats and Bench felt OK, not great but not terrible. Deadlift felt good which is surprising as I think it's my weakest lift.
 
Today's workout
Warm up/ mobility stuff
Front squats 3x8 at 62.5kg
Currently doing this to add more squat volume
Pull ups
6-6-6 pretty pleased with that,trying to build up sets together.instead of doing one set of 10, then 5 and then 1 or whatever
Bent over rows
4x10 at 62.5kg,fairly easy. Trying to work back up on these
Barbell curls 4x6, vanity reasons
Band pull aparts
3x20
 
Lower volume day
Agile 8

squats
5x5 170kg*

Speed deads
10x3 170kg
this kicked my arse!

Front squats
4x5 125kg

In fact this whole session kicked my arse but at least it's my last lower body volume day before my next competition. Last full week of training this week.
 
Fluff day
Shoulder dislocates
3x12

Pull ups
1x9
2x8

Db rows
3x10 with 40kg plate weight plus db handle

Barbell curls
3x12 27.5kg

Db curls
3x10 with 12.5kg plate weight plus db handle

Seated db curls
2x15 7.5kg plate weight plus db handle
1x12 7.5kg plate weight plus db handle
 
Great stuff. When I grow up I wanna be as big n as strong as u.
 
Thank you milk man,didn't expect anyone to reply
UK here to so sorry to the u.s bros as its in kgs not lbs
Anyone what's to input feel free.any comment welcome
 
Upper volume

2count Paused Bench
5x5 122.5kg

Floor press
5x3 130kg

Pendlay row
4x8 90kg

Band tricep push downs
3x25
 
Lower body volume day
Agile 8

Front squats
5x5 132.5kg

Speed dead
10x3 152.5kg

High bar squats
5x6 132.5kg

Gunz

75 burpees in 5:42
 
Fluff day
Shoulder dislocates
3x12

Band pull aparts
3x10

Pull ups
2x10
1x9

Db rows
3x10 with 45kg plate weight plus db handle

Barbell curls
3x12 30kg

Db curls
3x10 with 12.5kg plate weight plus db handle

Seated db curls
3x15 5kg plate weight plus db handle

Intervals on the exercise bike, 1 min on 1 off x 8
 
55 mins walking as part of twice weekly liss sessions
Mobility and stretching
Focusing on hips,glutes,quads and hamstrings
 
When's the meet, next weekend? Good luck for it.
 
75 burpees

3.gif
 
Thanks milkman

Flash keep taking your vitamins and you'll get there ( you're both catching me up anyway)
 
Why wouldn't you progress the FS as your main lift the way 531 says (replacing the back squat)? To me it just makes things cleaner and easier to follow. Especially if there is not real reason for 3X8

not sure its recommended but if the FS works for you, great!
 
Light day
Agile 8

High bar squat
4x6 140kg

Over head press*
5x5 80kg

Gunzzzz
 
Nah I'm bloody miles away from you in terms of lifting mate, hopefully get there one day.
 
cheers for input knuckles

sorry as ever i didnt make myself clear (and if im reading your post right)

i am doing 531 with FS, i do another squat session on a tuesday as just a volume type session. i might add another set soon but was keeping fairly easy to begin with as im training around a lower back injury and didnt want irriate things more. FS dont seem to effect my lower back the same as BS. hence why im currently doing FS and lots of mobility/stretching/form rolling, as i think my back issue was caused by lack of mobility.

looking at other logs, i think im going to add more detail and background to this
 
Upper volume day

Spoto press
5x5 117.5kg

TnG bench
5x5 122.5kg

Pendlay row
4x8 92.5kg

Band Tricep push down
4x25
 
Lower body volume day
Agile 8

Front squats
5x5 142.5kg

Speed dead
10x3 160kg

High bar squats
5x6 142.5kg

Gunz

First session of the last week of this cycle. The plan is to do my heavy session on Wednesday then a bit of a deload for a week, before testing the following Wednesday. Looking forward to a deload, feeling a bit beat up.

Does anyone have an opinion on whether it's worth me programming in some other stance squats for my volume work next cycle? Something like wide stance with flat shoes.
 
So some more background info
My current maxes are:
Front squat- 236 Ibs
Bench- 242
overhead press- 187
That was over Christmas week
My max maxes are
Back squat- 35
Deadlift - 485
Bench- 264
Overhead press- 198
All at a bw of 220
 
Light day
Agile 8

Low bar squats
4x8 142.5kg

OHP
4x7 75kg

Gunz
 
Few mins bike
Shoulder dislocates and pull aparts
2x10 each

Warm up SOHP
2x10 44Ibs
1x5 at 88Ibs
1x3 110Ibs

3x3+ week working sets
1x3 115
1x3 132
1x 7 154

Accessories
Chin ups
3x7
happy with that.same as pull ups earlier in the week. Trying to keep sets fairly constant.instead lots first set and a couple in set 3

Shrugs
4x12 with 143Ibs. Will up the weight some more next week

Close grip bench press
3x15 with 88Ibs. Keeping these fairly light and going for volume

Hanging leg raises
4x10

Enjoyable session,pretty cold in the uk at the moment. so training in my garage isnt brilliant but better than training in the gym idiots thread.
 
Heavy day
Agile 8

Squat
2x1 212.5kg
The first single felt really quick. About an Rpe 8.5. Shocked me. Second one was harder but still only a rpe 9.

Bench
2x1 152.5kg

Deadlift- beltless
2x1 240kg

Last really heavy session. Planning on working up to my openers on Saturday which should be fine.
 
Heavy day
Agile 8

Squat
5x3 182.5kg

Bench
5x3 122.5kg

Deadlift
5x3 205kg

Squat feels rubbish at the moment, not sure why to be honest.
 
What is your regular stance and forward choice for squatting? Wide stance puts a lot of pressure on the hips.
 
1+ squat day,end of cycle 1

Few mins bike
Stretching and mobilising

Warm up sets
2x10 44Ibs/20kg paused reps
1x5 88Ibs/ 40kg
1x3 133Ibs/ 60kg
1x1 148Ibs/67.5kg

Work sets
1x5 159Ibs/ 72.5kg
1x3 181Ibs/ 82.5kg
1x9 203Ibs/ 92.5kg
happy with getting 9 reps.I was aiming for 8 as that's what I had last with 5kg less

Good mornings
5x5 154Ibs/70kg
adding weight weekly currently with these

5x3 back squats- working hard on technique.weight very very low.
Concentrating hard on head and chest up,upper back tight.getting to just below parallel. If anyone has any cues for keeping my lower back from rounding love to hear them.

3x15 barbell curls. In the curl rack
3x50seconds plank
 
Cheers flash, I'll be happy with anything above what I did last time so 605 or more. This session was 605 total so should be on for a bit more all being well.
 
Fluff day
Shoulder dislocates
3x12

Pull ups
2x9
1x8

Db rows
3x10 with 42.5kg plate weight plus db handle

Barbell curls
3x12 30kg

Db curls
3x10 with 12.5kg plate weight plus db handle

Seated db curls
2x15 7.5kg plate weight plus db handle
1x12 7.5kg plate weight plus db handle
 
Normally mid stance low bar in Olympic lifting shoes.

I'm not that bothered by what I do going forward, I've been doing my volume work with front squats for about ten weeks. I'd planned to go back to just my normal squat for volume work.
 
Fluff day
Shoulder dislocates 3x12

Rear delt fly
3x10 10kg plate weight plus db handle

Side raises
3x10 10kg plate weight plus db handle

Ez bar curls
3x15 17.5kg plus bar

Hammer Curls
4x10 10kg plate weight plus db handle

Band curls
4x15
 
Lower body volume day
Agile 8

Front squats
5x5 135kg

Speed dead
10x3 152.5kg
Didn't realise until I wrote this that I repeated last weeks weight. I think I messed up last week rather than this. Never mind

High bar squats
5x6 135kg

Gunz
 
High bar close stance and front squats will have more carry over to mid stance low bar. I have always enjoyed my regular stance for all work sets to reinforce consistent technique.
 
Today was 531+ bench day but my brother wanted to train to.
So did my bench before he came.
Got 9 reps at 95kg.
Also dropped a bit of bodyweight last week,down to around 100kg again.
Did a session with my brother,did some light sets of back squats.then 3x5 bench and 5x5 rows.didn't really track weight.back to normal assistance on Tuesday
 
Worked up to my planned openers for the competition this morning.

Squat
3X1 205kg

Bench
3X1 142.5kg

Deads
1X1 235kg

All felt OK. Not amazing but not terrible. Hoping that with a weeks worth of deload they will fly up next Saturday.
 
Upper volume day

Spoto press
5x5 120kg

TnG bench
5x5 125kg

Pendlay row
4x8 95kg

Ran out of time to do any tricep work
 
Cool,thanks aleks

I've always done my regular stance squats as my main work until the last few months. Served me well
 
We're about the same weight and height, and I'm running 5/3/1 also. You seem to be a bit stronger though, so your log will serve as good motivation for me. Will keep dipping into this log!
 
Best of luck mate. Sure it will go well. Looking forward to hearing how you get on.
 
Light day
Agile 8

Low bar squats
4x8 145kg

Trying hard at the moment to slow my squat up down and make it more consistent. Something I feel like I need to work on.

OHP
4x6 77.5kg

Gunz

Did 7 sets of 1 minute off and 1 on on the exercise bike.couldn't face burpees tonight but I thought something is better than nothing.
 
Upper volume day

Spoto press
6x4 127.5kg

Pendlay row
4x6 102.5kg

TnG bench
5x3 132.5kg
Wanted to do some more sets on this but ran out of time and energy.
 
Very good milkman. Be good to have someone else around same weight

How tall are you if you don't mind me asking
 
Heavy day
Agile 8

Squat
4x3 192.5kg

Bench
3x3 130kg
1x6 130kg
Brought the max my percentages are based on down a few weeks ago and think I might have reduced it too much. Added a AMRAP on my final set for "fun"

Deadlift
4x3 217.5kg

Deadlifting still feels good. It better translate to a new pr.
 
Light day
Agile 8

Low bar squats
4x8 152.5kg

OHP
6x4 85kg

Gunxz
 
Deload session

Just worked up to about 50% of my planned openers.

Squat
3x5 102.5kg

Bench
3x5 70kg
 
Another Deload session

Same as last time

Squat
3x5 102.5kg

Bench
3x5 70kg
 
For deadlift anything above my current pr of 250kg. I'm very much looking forward to 6 plates, hopefully should get it early in the new year
 
Haha I'm around 5'10 but usually round up to 6'0....its not that big of a jump
 
Did my third competition on Saturday. Went ok.

Weighed in at 95.8kg which was lighter than I wanted to be really but not too bad. The gym it was being held was pretty small and there were a lot of people hanging around. Made it great when you were on the platform, as there was loads of people shouting but rubbish for warming up as everyone was on top of each other.

Squats.
Warmed up to 195kg, felt good apart the bar being used had no centre knurling so was slipping around. I opened with 205kg, which was 5kg higher than my last comp. felt good, moved nicely. Went up to 215kg, which would be a 2.5kg competition PR. Got that to, wasn't the easiest squat ever but moved. Went for 222.5kg and it felt horrible, got stuck about half way up but managed to push through. 2.5kg pr from my best gym lift and 10kg pr from my last meet. People watching said it looked good but it felt awful!

Bench
Warmed up to 130kg and they all horrible. The bench set up to warm up on wasn't great. Opened with 142.5kg and that went ok. Decent opening weight. Moved up to 152.5kg and that was a struggle but got it. I'd planned to go as close as possible to 160kg for my third but knew it wasn't there today. Went to 155kg but only got it about half way up. I think the amount of weight I lost didn't help on bench. I'd done 157.5kg paused in the gym but at about 102kg. Would have liked more but 142.5kg is a comp pr 2.5kg.

Deadlift
Warmed up to 220kg and that felt good. Opened with 235kg, which was up 5kg from last time. Moved nicely. I went to 242.5kg for my second and got it up but it felt terrible. Thought I was going to be sick haha that got red lighted, I assume for just being a shit lift. Stayed at the same weight. Took my time to set up and got it. Was a grind but I was knackered by that point.

All adds up to a 617.5kg total (1361Ibs for the American readers). 15kg PR from April, would have liked to have got more but happy with my total.

Saw some crazy lifts as well. 225kg bench and 320kg deadlift.
 
Fluff day
Shoulder dislocates
3x12

Pull ups
3x9

Db rows
3x10 with 42.5kg plate weight plus db handle

Barbell curls
3x12 30kg

Db curls
3x10 with 12.5kg plate weight plus db handle

Seated db curls
2x20 5kg plate weight plus db handle
1x15 5kg plate weight plus db handle
 
Hours walk again. Had some pretty dam DOMS so hopefully it'll help with that.had to wear about 5 layers as its cold and snowy here

Some stretching and mobility work for my hips and glutes.seems to be working,feel like my positioning while squatting is better.I need to keep doin it now its improved and not let my mobility suffer again
 
Trained in an actual gym tonight because I wanted to test my overhead press and also my front squat.

On front squat I managed 170kg, which was a massive shock because I've never done more than 140kg. I'm planning on doing all my volume sessions with front squats until Christmas so hopefully I'll get up to 180kg by then. That would be cool.

Over head press I managed 105kg again. Which is equal PR but about 4/5kg lighter bodyweight. It was a proper grind tho. Still pleased with that.

Obviously I then I got a good pump.
 
Lower body volume day
Agile 8

Front squats
5x5 137.5kg

Speed dead
10x3 155kg

High bar squats
5x6 137.5kg

Gunz

7 intervals on the exercise bike. 1min on 1 off
 
"Pull day"

Warm of

Few mins bike
Stretching mostly hips/glutes/ lower back
Activation exercises for core and glutes

Warm up squats
2x10 with just the bar
1x5 with 40kg
1x3 with 60kg

Work sets
4x8 with 65kg
Will add another 2.5kg next week

Pull ups

7/7/6
1 rep extra on first two sets from last week.will try and aim for 3x7 next week


Bent over row

4x10 with 65kg.felt a lot harder than normal but I did train it on Sunday to.

Barbell curls
band pull aparts
4x20
 
Lower body volume day

Back in the gym. Feeling motivated.

Front squats
5x5 120kg
Going to work on front squats until the end of the year, in the hope of strengthening my quads and keeping my more upright. Feel like I good morning my squats a bit.

Speed dead
10x3137.5kg

High bar squats
4x6 120kg

Gunz obviously
 
Upper volume day

Spoto press
5x5 122.5kg

Pendlay row
4x6 97.5kg

TnG bench
6x4 127.5kg

Band push downs
4x25
 
531+ day for SOHP

warm up

3mims bike
Band pull aparts with a light band
3x10
Supersetted with shoulder dislocates
3x10

Warm up sets
2x10 with just bar.e.g 20kg
1x5 40kg
1x3 50kg

Work sets

1x5 57.5kg
1x3 65kg
1x6 72.5kg. Would have liked 1 or 2 more reps ideally.seem to have lost some strength over head recently.is that normal after a lay off for SOHP to drop more than the others? My recent max was only 5kg under my all time max.85kg compared to 90. I suppose that's a large chunk percentage wise.

Chins
3sets
Reps of 8/8/7

Shrugs
4x12 70kg

Close grip bench
4x15 42.5kg

Leg raises
3x10

Should be starting final week of cycle 1 tomorrow(deload) but think I'll carry straight onto cycle 2 as its only first round and weights are fairly light.will def deload between cycles 2 and 3
 
Nice work mate. Congrats on the successful meet.
 
Light day
Agile 8

Low bar squats
4x8 147.5kg

OHP
4x6 80kg

Gunz
 
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