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New year, new log.

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BaconWarriorIconNew year, new log.07-01-2014 @ 11:08 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 19.01.2014 @ 21:30 PM by BaconWarrior
3+ week of 531

Paused benching
bar X 20
70 X 3
90 X 1
103 X 8
80 X 10
80 X 5X5
Rear delt Flyes (supersetted with the 5X5 at 80kg)
5kg X 5 X 20

Tri- set
Band crossover
36Kg bands X 3 X 10
Dumbbell pullover
17.5 X 3 X 20
Wide grip benching
50 X 3 X 10

Military press

50 X 2 X 8



Edit:
Realised I never told anyone anything about myself for this log. So here's a little something for anyone interested: I'm a 4th year biomedical science student at Aberdeen uni, been training just under 3 years but the first year was just (very cack-handed) "bodybuilding" style (Read: curls errday) workouts. Now training for mostly powerlifting and one attempt at strongman to date. Currently follow the 531 training system and have done so for the majority of the last two years, now mostly experimenting with the stuff in the Beyond 531 book.
dannyboy73Icon...07-01-2014 @ 13:39 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Hiya Bacon Warrior.

Strongman or powerlifter or both sir?
BaconWarriorIcon...07-01-2014 @ 15:55 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Mostly powerlifter, did highland's strongest man last year.
dannyboy73Icon...07-01-2014 @ 15:57 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Good stuff. Bit of both

Whats you paln, Any particular system your working with?
BaconWarrior said:Mostly powerlifter, did highland's strongest man last year.
BaconWarriorIcon...07-01-2014 @ 16:14 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:Good stuff. Bit of both
Whats you paln, Any particular system your working with?


My training system is 531 at it's core but I'm experimenting with the stuff in the beyond 531 book (which is class)and incorporating/ dropping bits and pieces as I see fit.
Currently I'm doing the standard 4days/ week template but also have included an optional lat/ back accessory work day and an arms and shoulders bodybuilding day just to make use of the extra calories being consumed while I'm back home. How about yourself?
dannyboy73Icon...07-01-2014 @ 17:53 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Nice.

Ive been on the 531 myself for the past 3 Months. The most significant result is the lack of injury.

I put clean and press and srtict press on 531 on 1 session with assistance inc bench work one day, squats another and deads another. Take a look at my journal and it will be more apparante. Tbh, Ive been traininig more like a powerlifter reciently to avoid the injuries from event training. Will have to throw some in soon though with the comp season approaching.
BaconWarriorIcon...08-01-2014 @ 16:24 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
It is a good way to train, I'm more likely concentrating on PL this year, might do one strongman comp if my situation allows it.


Todays work: felt like doing something but feeling beat up from yesterday and want to save myself for tomorrow so, I'm doing some beach muscles.

Cheat curls
50 X 5
55 X 5
40 X 10, 10

band pushdowns X 50, 50

Empty bar curls X 25, 15, 15

band crossovers X 8, 8, 8

Nice 'n easy.
BaconWarriorIcon...09-01-2014 @ 11:27 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Today's stuff: Deadlift day.... YEEAAHH!!!!
Sumo dead (Don't really conventional these days)
70 X 6
110 X 3
150 X 3
180 X 1
200 X 1
212.5 X 9 (touch and go)
220 X 1

Snatch grip deads.
70 X 2
100 X 2
120 X 2
140 X 2

Beltless sumo with fat gripz, dead stops
110 X 3
140 X 5
145 X 5
150 X 5
155 X 4

Snatch grip high pulls from the hang
70 X 5
80 X 5
90 X 5

Wide stance stiff-leg pulls
70 X 3, 3
90 X 3
100 X 3
110 X 3
dannyboy73Icon...10-01-2014 @ 13:15 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Dealift monster

BaconWarrior said:
Sumo dead (Don't really conventional these days)
212.5 X 9 (touch and go)
BaconWarriorIcon...10-01-2014 @ 17:43 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:Dealift monster


Nah, just long arms mate haha!
BaconWarriorIcon...10-01-2014 @ 17:43 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Upper back accessory day
Felt lazy
Chin ups
barbell rows
Pendly rows
Dumbell rows
Sets ranging from 5 - 20, high reps just flushing my back with blood.
BaconWarriorIcon...11-01-2014 @ 17:54 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sexy OHP day

OHP
bar X 5,5
40 X 3
45 X 1
50 X 1
55 X 11

Incline bench press
bar X 10
40 X 5
55 X 18, 12, 7

Reverse band bench press (for the hell of it)
70 X 2
110 X 1
120 X 1
130 X 1
135 X 1
140 X 1
120 X 10

Btn press
Bar X 10
30 X 10
35 X 10,
40 X 8
30 X 20

Band push down X 50
BaconWarriorIcon...12-01-2014 @ 18:42 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Extra bodybuilding day!

OHP
bar X 10
40 X 5 X 10

Dumbell shoulder press
18 X 12, 10 ,8
14 X 20, 15

Seated incline dumbbell curl
14 X 20, 16

worked up to a top set of 8- 10 reps cable tricep pushdowns and cable EZ curls then did 15- 20 rep drops sets
BaconWarriorIcon...13-01-2014 @ 21:05 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat Day! WHOOOO!!

531 week

Low bar (with belt)
bar X 10
60 X 5
100 X 5
120 X 1
130 X 1
140 X 1
150 X 1
160 X 8
Joker sets
170 X 1
175 X 1

Pause squat
145 X 5 (last rep was UGLY)

High bar
150 X 1 (ugly as well)

Beltless low bar
120 X 3, 3,

Beltless high bar
60 X 10
BaconWarriorIcon...14-01-2014 @ 12:02 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
1+ day benching

Paused bench
bar X 10
70 X 5
80 X 1
90 X 1
110 X 5
85 X 5 X 5

behind the neck push press
70 X 5
90 X 2
100 X 3

Behind the neck jerk
110 X 1
120 X 1
130 X Fail (2)

Behind the neck push press
70 X 12

OHP
50 X 5, 5

Superset
Incline bench X 50 X 15, 15, 10
Rear delt flyes
7 X 15, 20, 20

Tri set:
Wide grip bench
50 X 3 X 15
Rear delt flyes
7 X 3 X 20
Dumbbell shoulder press
16 X 10 ,8 ,8


Cable crossovers
11 X 10
14 X 4 X 10

Hammer curls
12 X 26 reps

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