soteyh's worklog

[soteyh]

531 cycle 3 week 3

Squat 110x5, 122.5x3, 135x1+1, 110x6
Paused squat 100x5,5
Leg press 5.5pps 3x8
Leg curls 65 8,8,8,6
Leg extension 65 8,8

Bicep curls 16x8, 18x8,6

 

[soteyh]

531 cycle 3 week 3

Ohp 50x5, 54.6x3, 62.6x1+2
Deadlift 100x3, 120x5, 135x3 150x1+1
Lateral raise 12.5 3x8
Front barbell row 20x8 30x8,8

Went to safra, I suspect the barbell is a bit lighter than 20, seem to hit the maxes too easily....

 

[soteyh]

531 cycle 4 week 1
Bench 77.5x5, 87.5x5, 97.5x5

Paused bench 80x5,4,3

Dips 12,11,11,10
Plate loaded one arm rows 50x 8,8,8,8
Plate loaded lat pull down 40x 8,8,8

Pull up 10,8,7

 

[soteyh]

531 cycle 4 week 1

Squat 100x5,112.5x5, 125x5
Paused squat 100x6,6,6
Leg press 5.5pps 3x8
Leg curls 65x8,8,8,7
Leg extensions 65x8,8
Bicep curls 18x8,6,6
Hammer curls 10x8

 

[soteyh]

531 cycle 4 week 1

Ohp 47.5x5 52.5x5 57.5x5
Deadlift 105x5 120x5 135x5 105x10,8
Lateral raise 12x10,10,10
Upright row 20x8 30x8,8

 

[soteyh]

531 cycle 4 week2

Squat 110x3 122.5x3 135x3 (pr) 110x5,5
60x35

Leg curls 65 8,8,8
Leg extension 65 8,8,8

Inspired by derrick! Surprisingly it was the calves which were screaming at the end...

 

[derrickgyn]

Told you it wasn't that bad ha-ha. Now prepare for some serious doms. Been limpong around personally.

 

[soteyh]

531 cycle 4 week 2

Ohp 52x3 56x3 62x3 50x5
Deadlift 100x3 115x3 130x3 145x3 100x12

Lateral raises 12.5x10,10,10

 

[CallmeZen]

How is 531 working for you so far?

 

[soteyh]

531 cycle 4 week 2

Bench 82.5x3 92.5x3 102.5x2
Paused bench 80x7,5,5
Bent over rows 67.5x5,5,5,5,5
Plate loaded lat pull downs 80x8,8,8
Plate loaded one arm rows 100x8,8,8
Pull up 9

 

[soteyh]

How is 531 working for you so far?

Not too bad. I have been on it for almost 1.5 years, save for a short time earlier this year when I switched to RPT. It's good for slow steady progress, and I like it cos I work out during lunch so i have limited time. I don't do the vanilla 531 though, I suggest you read beyond 531, it's really a lot better than the first version. I started to use some concepts from there like first set last and joker sets.

I'll probably run the for one or two cycles before doing candito. Haven't tried it before so looking forward to it.

 

[soteyh]

531 cycle 4 week 3

Squat 110x5, 125x3, 140x1+1 (pr) 110x6,5
Paused breathing squat, eight breaths 60, 70 each

Leg press 5.5pps 8,8,8
Leg curl 65 8,8,8
Leg extension 65 8,8
Bicep 18x8,6

Very happy with 3pps squat today! Also tried Greg knuckols breathing squats, took a bit of effort to keep the tightness in the hole

 

[soteyh]

531 cycle 4 week 3


Bench 87.5x5 97.5x3 107.5x1 87.5x8,4
Paused bench 80x4
Dips 4x12
Bent over rows 70 5,5,5,5,5
Plate loaded lat pull down 80 8,8,8
Plate loaded one arm rows 100 8,8,8
Pull ups 10

 

[soteyh]

531 cycle 4 week 3

Ohp 50x5 57.5x3 60x1 (failed on 65)

Dead lift 130x3 140x3 150x1 120x4 100x9

Tired, after I did a TRX class last night. Couldn't do any more. Looking forward to a delish deload week next week

 

[soteyh]

531 deload week

It's supposed to be a deload but I went to safra as will be out of country for the rest of the week

Squat 60x5, 80x5 100x5 110x2 120x2 130x1 140x1 100x8
Front squat 20x8 40x8
Bench 60x5 70x5 80x3 90x2 100x5
Paused bench 80x4

Leg curls, leg extensions

Yay, I hit one of my objectives for this year 2pps bench @ 5 reps!

 

[soteyh]

531 cycle 5 week 1

Squat 105x5 115x5 130x5 (pr) 100x10,8
Paused breathing squat 70x1,1 eight breaths

Front squats 20x8 30x8,8
Leg curls
Leg extensions
Ab work and obliques


Was overseas last week so took a deload week. Worked out every morning at the hotel gym, mainly hiit and rowing machine. The gym, surprisingly had a barbell so I could do some cleans and dead lifts.

 

[soteyh]

531 cycle 5 week 1

Bench 80x5 90x5 100x5
Paused bench 80x5,5
Bent over barbell 70 5,5,5,5,5
Plate loaded lat pull down 100 8,8
Plate loaded one arm rows 100 8,8,8,8
Dips 12,12,12,12

 

[soteyh]

531 cycle 5 week 1

Ohp 47.5x5 52.5x5 57.5x4
Deadlift 110x5 120x5 130x3 135x5

Lateral dumbbell raises
Wood chopper

Slowly creeping up the dead lifts.

 

[soteyh]

531 cycle 5 week 2

Squat 110x3 125x3 140x2 100x10
Paused squat 100x5,5
Leg Press 5.5 pps 8,8,8
Leg extensions 65 8,8,8
Leg curls 65 8,8,8,8
Wood chops

Didn't have a spot, so didn't dare to try to grind out another rep!
Legs are fried now though ...

 

[soteyh]

531 cycle 5 week 2

Ohp 50x3 55x3 60x3+2
Dead lift 115x3 130x3 145x3 110x5,6,5
Lateral dumbbell raise 12x8,10,10