Search found 182 matches

by slw0096
Sat Mar 18, 2017 12:07 pm
Forum: Online Journals
Topic: Steve's Journal
Replies: 47
Views: 54413

Re: Steve's Journal

Day 1 Squat (531), Pull-up (overhand, qty that feels good) - superset OHP (531), SLDL (sets of 10) - superset Chest Flies / DB Bench Press - 2 sets of 15 superset Ab, Back Extension - 2 sets of 20 each Agile 11 Day 2 Deadlift (531), Arnold Press sets of 10 - superset BPress (531), Pendlay Row (10 ea...
by slw0096
Sun Jan 22, 2017 1:06 am
Forum: Online Journals
Topic: Steve's Journal
Replies: 47
Views: 54413

Re: Steve's Journal

Adjust routine to get out of the monotony... Day 1 Squat (531), Pull-up (qty that feels good) - superset OHP (531), SLDL (10 to 15 each set) - superset Supine fly, supine row and fly - 4 sets of 15 Ab, Back Extension - set of 20 each, torso rotation - set of 20 each side Day 2 Deadlift (531) BPress ...
by slw0096
Thu Jun 02, 2016 8:16 am
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

Proper Knob wrote:The quick answer is 'pause squats'.
Sounds painfully hard. Especially to ensure I stay paused long enough.

Would box squats work equally as well?
by slw0096
Thu Jun 02, 2016 8:13 am
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

Just updated my journal. Please review my routine and provide feedback. Thanks.
by slw0096
Thu Jun 02, 2016 8:09 am
Forum: Online Journals
Topic: Steve's Journal
Replies: 47
Views: 54413

Re: Steve's Journal

Current Routine: Monday Zercher Squat (85) 2 sets of 15 to 20 Press 5/3/1 Lat Pulldowns 5/3/1 (in place of pull ups because current weight class for both the lifting and my actual weight) Circus DB (2) 2 sets of 20 each shoulder Face pulls (4) 2 sets of 20 Shrugs (135) 2 sets of 20 Tuesday Deadlift ...
by slw0096
Mon May 30, 2016 9:39 am
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

Friend / Train that helps me out from time to time - specifically spotting & assisting my squat - tells me my sticking point is breaking passed parallel on the way up. This is probably the sticking point for most as it's probably the point where the strength is gained. Other than just doing squats, ...
by slw0096
Fri Apr 29, 2016 9:41 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

Ha! Yes, I figured some would consider it heavy. My comparison is from a several weeks ago when I lifted it and it did not feel so heavy. I'll look at your other suggestions when I'm more awake and can follow the example. My main lifts are: Press Lat pull downs Deadlift Squat Bench Press Pendlay Rig...
by slw0096
Thu Mar 31, 2016 7:25 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

I posted results in my journal. Main points:

1. Deadlift felt unusually heavy this time around. It was unexpected.
2. I'm concerned with stretching out the strength component I may lose some strength.
3. I am considering focusing on the endurance portion.
by slw0096
Thu Mar 31, 2016 7:20 pm
Forum: Online Journals
Topic: Steve's Journal
Replies: 47
Views: 54413

Re: Steve's Journal

And the results... Week 1 Day 1 Deadlift - endurance: 135x10, 135x15x2 B Press - 3x3 120, 145, 170, 190, 215x4 Pendlay - 3x3 105, 125, 145, 165, 185 During deadlift, heart rate (HR) through the roof. Good lower back burn... Day 2 Squat - 3x3 185, 220, 255, 290, 330 Press - endurance: 45x10, 75x17x2 ...
by slw0096
Mon Mar 21, 2016 12:14 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

So, I setup the next two weeks as follows: This week Day 1 Deadlift - endurance: 1 warmup set of 135 x 10 and 2 sets of 185 x 15 to 20. This of course is a test run. B Press - 3x3 wendler with TM at 240 Pendlay - 3x3 wendler with TM at 140 ( i think) Day 2 Squat - 3x3 wendler with TM at 365 Press - ...
by slw0096
Sat Mar 19, 2016 2:44 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

What kind of warm up should be done for low set high rep days? Do you have a particular article or website or guide for undulating periodization? Also, I am currently doing 531 for the following lifts grouped as listed: Squat, Press and Lat Pull downs Deadlift, B Press and Pendlay Should I alternate...
by slw0096
Fri Mar 11, 2016 7:33 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

That's two words.

I have one: too much reading, ugh!
by slw0096
Mon Mar 07, 2016 5:24 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

too many to choose from... I have shifted to working out two days a week. I was working out Monday and Friday with conditioning on Tuesday and Thursday. Conditioning was playing gaga ball, dodge ball, ultimate frisbee with a group of kids. Believe me, it got the heart going. Now it's Mondays: Deadli...
by slw0096
Mon Mar 07, 2016 5:19 pm
Forum: Online Journals
Topic: Steve's Journal
Replies: 47
Views: 54413

Re: Steve's Journal

Note: I have shifted to working out two days a week. Monday and Thursday. I was doing conditioning on Tuesday and Thursday and recently stopped.
by slw0096
Sun Mar 06, 2016 4:46 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 121669

Re: Steve's Journal Comments

I do enjoy the 531 program; however, I have been doing it consistently for two years now. More specifically, I have 13 straight increasing cycles on deadlift. All other lifts were reset at about cycle eight. I'll have to look at the challenges. I have attempted one or two and can't seem to get it ri...