PDA

View Full Version : Luigi's Training Log



luigisacs
01-08-2014, 04:17 PM
I wanted to start my log on this site again to track my performance and garner any wisdom anyone should provide.

531 Month 5
01/07/2014 Squat 5ís

Warmup Ė Static Stretches.

Squat
105xwarmup
135xwarmup
160xwarmup
175x5
200x5
225x10

Situps BWx10,10,10,6

First training day of the New Year and it felt good. The 10 rep wasnít a PR but I didnít want to push too hard as I hadnít squatted in a couple weeks. The 10 felt fast and relatively light. Iíll push the PR rep next week.

luigisacs
01-09-2014, 12:32 PM
531 Cycle # 5
01/09/2014 Press 5ís

Warmup Ė 33 minutes treadmill walk

Press
55xwarmup
70xwarmup
85xwarmup
90x5
105x5
115x9

Couldnít get a PR today, which wasnít surprising. The wrist pain had me concentrating on it most of the set and not on giving 100% effort. Also I canít seem to break the double digit mark on my press no matter what weight it is. The triceps give out half way up and then once that fails the shoulders just canít give it another go. This means weak shoulders and weak triceps. I thought about only doing the prescribed reps and moving on but decided to go until I couldnít or the pain was too much. Thankfully the pain was manageable to get the + reps.
Iím fine with this as this was a 5 week and I nearly doubled the requirement so Iím still progressing. Attempted band assisted chins but the wrist was having none of it.

luigisacs
01-11-2014, 11:58 AM
1/11/2014
531 Cycle # 5
01/11/2014 Deadlift 5ís

Warmup-
Romanian Deadlifts Ė Barx3

Deadlift
135xwarmup
145xwarmup
170xwarmup
185x5
215x5
245x12 PR +10lbs

Situps Ė BWx10,10,10,8

Another good session. The weight did not feel heavy at all and all the reps were pretty fast, which I am very happy about. The wrist was still bothering me on the pulls, but once I warmed up and wrapped it I was good to go. I also employed (unintentionally) a reverse grip where I pinched my index finger with my thumb. Iím not sure if this is a hook grip or not but it very much helped with keeping my grip strong. The goal today was 11 reps, but added one more on account that I was feeling pretty good.

On another note I made the decision to try my hand at my first powerlifting meet this year. The meet I planned is the South Jersey Rumble held on May 17 and 18. This gives me a solid 5 months to prepare. My plan is to continue with the base 531 programming until March 23, in which I will start my Pre-meet training, and April 20 in which I will start the Meet Prep. Both outlines are noted in the 531 for Powerlifting book.

My goals for this meet are a 340 squat, 225 bench, and 385 deadlift. This would be a +20 lb increase in the squat and deadlift (attained in the October NOV meet). The bench will be a first attempt at a single. I am not too sure if this will be feasible as the wrist injury I have may curtail this. If that is the case I will just take a token attempt at the bench so I can Squat and Deadlift.

luigisacs
01-13-2014, 12:49 PM
531 Cycle # 5
01/131/2014 Squat
18 weeks out from Meet

Squat
105xwarmup
135xwarmup
160xwarmup
185x3
210x3
240x10

Sit ups - BWx10,10,10,10,10

Another good punch the clock day. I seem to like capping my sets at ten. I am ok with that as I a continually building up. I am also happy to be finally be able to get 5 sets of 10 in the sit up. I know that is fucking terrible, but think how bad I was before this. Embarrassing. Now that that rep range is out of the way Iím going to progress to the 350 method on sit ups.

I seem to always have two thoughts in my head when I squat; bar position and foot position. I keep reading everywhere that a low bar position allows you to utilize more weight. However I never really never know if the bar is really in the low bar position. I kind of have the bar situated so that they are on the rear delts. I donít know for sure if that is low enough. Today I just got tired of fucking thinking about it so I just decided where I have it now is where it is going to be until someone very qualified helps me fix it. The foot position thought is the width of the stance. I naturally want to go out a bit wider than shoulder width. It just feels more stable that way. But when I do that, and thus shove my knees out, my right hip bothers the shit out of me. I have to always think about going a bit narrower. I know this is a mind thing, but itís driving me crazy.

Whatever, I got the reps I needed so in all it was a good day.

luigisacs
01-15-2014, 09:45 AM
531 Cycle # 5
01/15/2014 Press 3
18 weeks out from Meet

Warmup Ė Barx5x3

Press
55xwarmup
70xwarmup
85xwarmup
95x3
110x3
125x3

The pain today was probably a 7.5 out of 10 which made pressing real hard. Once I got into the work sets the injury just made everything feel real heavy. So I decided not to be a hero and just get the Rx reps. Iím ok with this because Iím still progressing and that is what counts.

The problem with presses is that in order for me to use the false grip the hand has to cock back just a tad. That is what is causing the pain. I only have about 10 Ė 15 degrees of movement in that direction when Iím 100% healthy and right now it is less and aggravated. It is what it is. My strength is still about 40 to 50%. I need to strengthen this big time so Iím going to order the most basic COC gripper they have and will use that to get some semblance of strength back. I think once I get the ligaments strong again the pain will subside drastically.

luigisacs
01-17-2014, 09:04 AM
531 Cycle # 5
01/17/2014 Deadlift 3
18 weeks out from Meet

Warmup Ė Romanian deadlift Ė barx5x3

Deadlift
135xwarmup
145xwarmup
170xwarmup
200x3
230x3
255x11 PR +15lbs

A very productive day attaining the PR, however this training took the life out of me.

luigisacs
01-28-2014, 12:00 PM
531 Cycle # 5
01/28/2014 Squat 5/3/1

Squat
105xwarmup
135xwarmup
160xwarmup
200x5
225x3
250x7

Situps 350 method Ė 26,12,8 = 46

Not a bad session considering Iím getting over a bout of stomach virus which incapacitated me all of last week. My goal today was to start right back in where I left off and get 5 reps as a minimum. I did that plus more so I am happy. I wanted to judge my set by the speed of the rep as I didnít want to grind any reps today. This week was supposed to be my deload week, but since I needed last week to get over this virus I am going to use last week as my deload. I donít see how that can be detrimental.

luigisacs
01-30-2014, 12:56 PM
531 Cycle # 5
01/30/2014 Press 5/3/1

Press
55xwarmup
70xwarmup
85xwarmup
105x5
115x3
130x3

Another day of real bad wrist pain. I would gauge it about an 8 out of 10. I was able to train which I am happy about. My goal was to go by feel and by my pain tolerance. I didnít want to push it too much as I was afraid of dropping the bar on my head. Once I got to the last rep the pain was push-throughable so I was able to get three. I think I could have done more but I was taking no chances. Whether I will be able to bench at this point I am not sure. If I can not then I will give it another month before re-assessing

luigisacs
02-01-2014, 11:00 AM
531 Cycle # 5
02/01/2014 Deadlift 5/3/1

Warmup
RDL Ė Barx2x5, 115xwarmup

Deadlift
145xwarmup
170xwarmup
215x5
245x3
270x8 (PR Tie)

BW Situp 350 method Ė 30+12+8 = 50

I thought this was pretty good day considering I didnít get much of a chance to eat this morning. Since I hadnít deadlifted in 2 weeks my lower back stiffened up pretty fast, so I didnít want to push the PR set too hard. Iím happy that I tied my PR but if I had known that 9 reps would have given me a PR I would have toughened it out.

luigisacs
02-04-2014, 02:51 PM
531 Cycle # 6
02/04/2014 Squat 5ís

AM Conditioning Ė Treadmill walk 3.4mph@2% -39 minutes

Warmup = Foam roll Ė Static stretches

Squat
Barx2xwarmup
110xwarmup
140xwarmup
165xwarmup
180x5
205x5
235x10

Good morning Ė Barx3x5
Incline Situps 2x5

This was a very good day for me. Firstly the pain in my wrist has subsided dramatically. I would say that the pain is now a 4 out 10, which is making me very giddy. I also felt real energetic today in the gym. The warmup sets were all very fast. I did think I would be able to get 11 reps for a PR but I just couldnít do it. I am ok with that though because 8 was my minimum rep range. Now that Iíve completed 5 cycles I appreciate the good days and PRís more because those are special days.

Iíve been thinking that I needed some low back work. I can feel that my low back is a weak area when I squat and deadlift. So I added very very light good mornings. Iím going to bring the weight/volume up very slowly. My plan is to first do 3x5, then move to 5x5, then move to 3x10, then 5x10, AND then 350 method. After that I will up the weight 10 lbs and start over again. I know that sounds like a long time to increase but I am not going to mess up my main sets by including too much accessory work. As for the incline situps . . . rubbish. Iím going back to regular situps and will add a little weight.

luigisacs
02-05-2014, 10:04 AM
531 Cycle # 6
02/05/2014 Press 5ís

Warmup Ė Barx3x10

Press
60xwarmup
70xwarmup
85xwarmup
95x5
105x5
120x8

Joker Sets
135x4 PR +5lbs

Inverted Row@high position Ė BWx3x5

I have been toying with the idea of using Jokers in my training for a couple weeks now. I just didnít know how to implement them. I am the last person who should go with ďwhen you are feeling goodĒ. So I came up with the idea that if I hit my minimum rep on the PR set then I will go with Jokers. Today the minimum rep was 8, so I hit that and went for the Joker. I am very happy I did. On the inverted rows I knew my grip strength would be an issue. My injured wrist gave me very little trouble but I knew it was very weak. I think doing these twice a week will help strengthen my grip.

luigisacs
02-07-2014, 08:02 AM
531 Cycle # 6
02/07/2014 Deadlift 5ís

Warmup Ė Foam rolling x billion, band good mornings, Romanian deadlifts barx10

Deadlift
135xwarmup
150xwarmup
180xwarmup
195x5
220x5
250x12 PR +5lbs

I am very happy with the PR as I am with any PR, however this particular PR has nearly sucked my soul right out of my body. I had zero energy left to do anything else. Maybe later I will hook my feet under the couch and do some situps but I highly doubt it.

luigisacs
02-09-2014, 10:06 AM
531 Cycle # 6
02/09/2014 Bench 5ís

Warmup = Foam Rolling Ė MobilityWOD#1

Bench
80xwarmup
95xwarmup
115xwarmup
125x5
145x5
165x9

Inverted Rows High Position Ė BWx5x5

Post training Ė Treadmill walk Ė 3.5mph @ 2% for 41 minutes

Well I can bench, and without much pain, so this is good. I was very weak however. I expected this as this was my first bench session of the new year and I am still regaining strength from my bout of tendonitis. This was very apparent when I unracked the bar on the last set. Very very weak unrack. I am happy with the 9 reps though.

Iíve been toying with the idea of adding some volume to my press/bench days. What I was thinking about was completing the main set of the day, then doing the FSL of the opposite lift. For example today I would have done Presses with the press FSL from the other day. Then, this morning, I realized that just be being able to bench I am adding volume to my pressing days that wasnít there before. I essentially just doubles my pressing volume just by being able to bench. I donít want to get too far ahead of myself so Iím going to ride the base template some more and see where are 6-9 weeks from now.

luigisacs
02-10-2014, 01:20 PM
531 Cycle # 6
02/10/2014 Squat 3ís

Warmup Ė Foam roll + groin stretch - Barx5x3

Squat
110xwarmup
140xwarmup
165xwarmup
195x3
220x3
245x7

Joker Sets
275x3 PR +5lbs

Good morning Ė Barx5x5
Situps Ė 2.5lbs x3x5

The good: The Joker set PR was very fast and very easy. I am very happy about that as it shows my strength level where it needs to be.
The bad: The PR set was very disappointing. I was feeling very motivated today and wanted a PR. I felt the strength was there too, but I came forward after the 7th rep and almost had to dump the bar. After that my tightness, my air, whatever, was shot and I lost everything. Although my minimum rep was 7 and I hit that, I knew I had more. I am still very disappointed.

luigisacs
02-12-2014, 09:28 AM
531 Cycle # 6
02/12/2014 Press 3ís

Warmup Ė Foam roll problem areas Ė Barx2x10

Press
60xwarmup
70xwarmup
85xwarmup
100x3
115x3
130x5

Joker Sets
140x3 PR +5lbs
150x1 PR +5lbs

Inverted Rows High Position Ė BW x 10,9,4

I felt very good today. The PR set was right where I thought I would be in terms of reps so I am not upset there. The Jokers felt very explosive off the shoulders. I focused on shoving the hips forward and ďthrowingĒ the weights up with my upper body. I tripled what I 1RMíd at the NOV meet in October and the 150 was an all time PR. Very happy.

luigisacs
02-16-2014, 10:19 AM
531 Cycle # 6
02/16/2014 Deadlift 5ís

Warmup Ė Foam roll everything that sucks Ė Mobilty WOD#1

Deadlift
135xwarmup
150xwarmup
180xwarmup
205x3
235x3
265x9 PR +5lbs

Joker Sets
295x3 PR +15lbs

Planks 3x30 seconds

Later, if time permits
Treadmill walk

Good day today. Lower back was a little tight but other than that everything felt like it should.

My folks came to visit yesterday and my pop brought me a gift of two new 45 bumper plates. They werenít rogues or anything but Iím happy he got them as I was real surprised. They are the X-fit brand. I never heard of them but they seem well made. They are much thicker than the Rogues I wanted -3 ľ inch as opposed to the 2 inches but Im not looking a gift horse in the mouth.

Also, after watching some videos about bars, I checked the two bars I have to see if they were bent. The new one I purchased a year ago is still good, but the one the guy across the street gave me was bent. Itís not terrible, but there is a pronounced bend. I use it for deadlifts only and I will until I see it isnít going to work anymore. I donít want to use the new bar for anything off the floor.

luigisacs
02-19-2014, 09:37 AM
531 Cycle # 6
02/19/2014 Squat 531

Warmup Ė Foam rolling, plodding, prodding, stretching, moving and twisting as much as possible. Barxa millionxinfiniti Ė Band good mornings Ė More stretching

Squat
110xwarmup
140xwarmup
165xwarmup
205x5
235x3
260x5 PR +5lbs

More foam rolling and stretching.

I have some good lower back tightness that completely messed up my day. Then when warming up I just couldnít get comfortable under the bar and now have an annoyance in my left shoulder. Once I saw I only needed 5 reps to get my PR I decided to just hit it and get the hell out. On a positive note the 5 reps was pretty easy and there was not strain at all.

luigisacs
02-20-2014, 03:40 PM
531 Cycle # 6
02/20/2014 Press 531

Warmup ĖBarx3x5

Press
60xwarmup
70xwarmup
85xwarmup
105x5
120x3
135x3

Joker Sets
150x1 TIE PR

Inverted Row High Position 3x10
Not a bad day. I tied a PR on my joker set which is ok. I wanted 4 on the PR set but Iím happy with the triple. Although I can see me getting real close to the end of the road on my Presses soon. I think I have 3 more months at the most. I plan on doing a planned 5/3 reset after my meet.

luigisacs
02-22-2014, 11:04 AM
531 Cycle # 6
02/22/2014 Deadlift 531

Warmup Ė Foam roll problem areas + Hip Circles, RDLís & Goodmornings

RDL
120xwarmup

Deadlift
150xwarmup
180xwarmup
220x5
250x3
280x5 PR +10lbs

Thatís it today. I could have hit more reps on the PR set but since I was short on time I just decided to hit what I needed for a PR and move one.

luigisacs
02-23-2014, 12:20 PM
531 Cycle # 6
02/23/2014 Bench 531

Warmup Ė Stretch+barxalot

Bench
80xwarmup
95xwarmup
115xwarmup
145x5
165x3
180x6 PR +5lbs

Inverted Rows High Position BWx3x10
Barbell Curl Ė 45x8 Ė
Planks -3x30 seconds

I have 3 more weeks until my pre-meet prep begins, and 6 weeks until meet prep. Iíd like to add some additional volume to my presses as I think it will be beneficial towards some base strength building prior to the meet. Iím going to add ladders to my training starting next week.

Joe B
02-23-2014, 02:48 PM
A lot of PRs, great work Luigi! Keep it up and you'll kill it at the meet.

luigisacs
02-24-2014, 03:54 PM
A lot of PRs, great work Luigi! Keep it up and you'll kill it at the meet.

Thanks Joe. I appreciate it. I'm taking things a little at a time and hopefully it will work out at the end.

luigisacs
02-25-2014, 11:59 AM
531 Cycle # 7
02/25/2014 Press 5ís

AM: Foam Rolling and Mobility
Warmup Ė Barx2xwarmup + band pull a parts x2x10

Press
60xwarmup
75xwarmup
90xwarmup
95xwarmup
110x5
120x7

****above super-setted with band pull a parts x10

Ladder Sets
110x6
95x9

Inverted Row Mid Position Ė x6,x4,x4

Post training- Stretching and massage of cramped shoulders.

A good day even though I didnít PR. I didnít expect to anyway. The Press has slowed down considerably and I am really expecting one PR a month, or more, going forward.

The added volume did a number on my left shoulder. Iím cramped as all hell right now. Iím assuming Iíll adapt within a week or two. Iím curious to see how the additional upper back work (band pull a parts) affect me going forward.

luigisacs
03-01-2014, 05:07 PM
531 Cycle # 7
03/01/2014 Deadlift 5ís

Warmup Ė Foam rolling things that suck + mobility stuff

Deadlift
135xwarmup
155xwarmup
185xwarmup
200x5
230x5
260x11 (Rep PR +5lbs, Calculated Max PR)

ďThe CupĒ Ab exercise Ė 3x10 seconds

Post training Ė foam roll more stuff that sucks
I love and hate the deadlift with such a passion. I seem to be able to get a PR most times out but I feel like utter shit when itís done. I still think that I should only be doing 5ís though, but if Iím capable of getting double digit reps still the weight isnít high enough that 5ís will do anything good.

luigisacs
03-03-2014, 11:58 AM
531 Cycle # 7
03/03/2014 Bench 5ís

Warmup Ė Band pull a parts 2x10 Ė Shoulder dislocations

Bench
80xwarmup
100xwarmup
120xwarmup
*** above super set with band pull a parts

130x5
150x5
165x9
***above super sett with band face pulls

Ladder Sets
150x11
130x13

Inverted Row Mid-Position

The other day I wrote how much I love/hate the deadlift. Well I just HATE the bench press. I just never get comfortable. I do know that I have to buy new hooks for my power rack. They are about 4 inches long so when I set up to bench I have to clear that whole length to get it out of the rack. Also I have to be conscious not to hit them during a rep so Iím most probably pressing towards my toes instead of towards my head. Whatever Iíll figure it out.

luigisacs
03-04-2014, 11:59 AM
531 Cycle # 7
03/04/2014 Squat 3ís

Squat
115xwarmup
145xwarmup
170xwarmup
200x3
230x3
255x7 PR +5lbs

Cup Exercise 3x20 seconds

Low hanging fruit PR but a PR nonetheless. I havenít been mentally into training the last week or so. Just getting in the gym to do anything is a plus right now. Any PRís are just icing. Those AB exercises were pretty tough, people should try them.

luigisacs
03-10-2014, 01:39 PM
531 Cycle # 7
03/10/2014 Press 3ís

Warmup Ė Barx2xwarmup + Band Pull apart

Press
60xwarmup
75xwarmup
90xwarmup
***above superset with band pull apart

105x5
120x3
135x5 PR +5lbs
***above superset with band face pulls.

Ladder Sets
120x8
105x9

I was out of town the past 5 days and wasnít able to train. It did me some good as I had not want to train before the trip but I came back itching to get back in the gym. I am very happy with the PR as 135 was always some mythical barrier to me and getting stronger at that weight is helping with my confidence. Iíve been eating like a man possessed recently and that is definitely affecting my strength levels. Unfortunately it is also affecting my waist and I will need to clean some stuff up.

luigisacs
03-11-2014, 09:39 AM
531 Cycle # 7
03/11/2014 Deadlift 3ís

Warmup Ė RDL Barx2x5

RDL
95xwarmup
125xwarmup

Deadlift
155xwarmup
185xwarmup
215x3
245x3
275x6 PR +5lbs

Another day of not feeling like doing accessory work. I donít know if it is laziness or not but I just donít want to do anything else at the moment. The PR was pretty easy which I am very happy about. I could have done 2-3 more reps but I wanted to be smart and not completely wipe myself out.

luigisacs
03-12-2014, 04:05 PM
531 Cycle # 7
03/12/2014 Bench 3ís

AM Training Ė Treadmill walk Ė 3.5 mph@2% 35 minutes

PM Training
Warmup Ė Barxwhateverxwhatever, Band Face pulls x 2x10

Bench
80xwarmup
100xwarmup
120xwarmup
140x3
155x3
175x7 PR Tie

Above Super Set with band pull a parts

Ladder Sets
155x10
140x9

Still hating on the bench. Still hating on accessory work.

luigisacs
03-13-2014, 01:00 PM
531 Cycle # 7
03/13/2014 Squat 531

Warmup Ė Barx2x5, Static hip stretches

Squat
115xwarmup
145xwarmup
170xwarmup
215x5
240x3
270x6 PR +15lbs

Still hating on the accessory work. Screw accessory work.

Joe B
03-13-2014, 06:56 PM
Maybe you just need to pick some new accessories to do? Something you would enjoy and look forward to... they're just accessories after all, don't overthink it.

Nice job, by the way. Keep the PRs coming!

luigisacs
03-14-2014, 03:40 PM
Maybe you just need to pick some new accessories to do? Something you would enjoy and look forward to... they're just accessories after all, don't overthink it.

Nice job, by the way. Keep the PRs coming!

Thanks Joe. Yeah I have a list that I want to start adding in. I just want to keep my training the same until after the meet. I figure why break something that's not broken you know?

luigisacs
03-14-2014, 03:42 PM
531 Cycle # 7
03/14/2014 Press 531

Warmup Ėbarx2x5, band pull a part 2x10

Press
60xwarmup
75xwarmup
90xwarmup
**** above super set with band pull a part

110x5
125x3
140x4 PR +5bs

Ladder Sets
125x5
110x9

Moving north every damn day.

luigisacs
03-16-2014, 03:57 PM
531 Cycle # 7
03/116/2014 Deadlift 531

Warmup - RDLxbarx10 , static stretches, foam roll things

Deadlift
135xwarmup
155xwarmup
185xwarmup
230x5
260x3
290x5 PR +10lbs

Easy PR. Very happy.

luigisacs
03-26-2014, 09:44 AM
531 Cycle # 8
South Jersey Rumble Pre-Meet Training
03/26/2014 3ís Week ĖNo + reps

Warmup Ė Stretches Ė Foam Roll Ė Barxalotxaton

Squat
120xwarmup
150xwarmup
175xwarmup
205x3
235x3
265x3 Ė God Awful.

Pre-Meet Singles
290x1
315x1

It was very good to be back in the gym. Towards the end of last weeks no load deload I ended up getting the flu which had me couch ridden for about 6 days. It took a long time getting everything working right as I was stiff as all hell from laying down for a week. My technique was off due to that stiffness which culminated in the PR set being the worst squat set I may have ever done in my life. Thankfully the weight wasnít heavy so I muscled up the reps. My lungs also took a long time to get working again but everything seemed to be in order by the time I was done. This training day was exactly what I needed to get myself feeling better again.

The singles were fairly effortless although I am mentally questioning whether my depth on the 315 was low enough. It probably was but I like to go way below parallel to ensure Iím not going to get red lighted. I must get myself a camera to check my depth.

luigisacs
03-27-2014, 02:09 PM
531 Cycle # 8
South Jersey Rumble Pre-Meet Training
03/26/2014 3ís Week

Warmup Ė Static Stretches Ė Band pull a parts

Press
60xwarmup
75xwarmup
90xwarmup
***** above super set with band pull a parts

105x3
120x3
135x5 (Capped Tie PR)
***** above super set with band face pulls

Good day. No complaints.

luigisacs
03-31-2014, 12:48 PM
531 Cycle # 8
South Jersey Rumble Pre-Meet Training
03/31/2014 3ís Week

Warmup Ė RDL bax1x10

Deadlift
135xwarmup
160xwarmup
190xwarmup
220x3
255x3
285x3

Pre-meet singles
330x1
360x1

Sit-ups BWx2x10

I am very happy how quickly the 360x1 went up. I thought it would grind a bit but it shot off the floor like a cannon. The goal for the meet is 385. I am very confident that Iím going to nail that weight.

luigisacs
04-02-2014, 10:43 AM
04/1/2014 Conditioning

AM Cardio: Weighted Vest Treadmill Walk Ė 1.62 miles Ė 33:30 minutes

PM Cardio: Walk: Regular Neighborhood Walk Ė 2.17 miles Ė 38:39 minutes


531 Cycle # 8
South Jersey Rumble Pre-Meet Training
04/02/2014 Bench 3ís Week

Warmup Ė Static Stretches Ė Foam Roll Ė Barxwarmup

Bench
80xwarmup
100xwarmup
120xwarmup
****above SS with band face pulls x12
140x3
160x3
180x3
**** above SS with shoulder saver band pull a parts.

Pre-meet singles
195x1 PR +15lbs

I was supposed to do a second pre-meet single at 210 lbs, but the unracking of the 195 wasnít strong at all and I didnít want to chance an issue with the 210. The 195 went up very strong so Iím not uncomfortable hitting my opener. Iím pretty sure that Iíll get 210 at the meet, however Iím not too sure of 225 right now. It will be fine if I donít get hit it, as it was a bit ambitious of me anyway. However consider it written that I will not do singles if am training alone going forward.

luigisacs
04-03-2014, 04:32 PM
531 Cycle # 8
South Jersey Rumble Pre-Meet Training
04/03/2014 Squat 5ís Week NO+ reps

AM Cardio: Neighborhood Walk Ė 2.19 miles Ė 36:54

PM Strength Training:
Warmup Ė Foam Roll problem areas.
Squat
120xwarmup
150xwarmup
175xwarmup
190x5
220x5
250x5
***** above SS w/situps x10
An easy 5 cap day as there was no + sets this week. I kind of like SS the situps between sets. I canít believe how much time this saves and I got an easy 60 reps in. I will be keeping this going forward.

luigisacs
04-04-2014, 09:38 AM
531 Cycle # 8
South Jersey Rumble Pre-Meet Training
04/4/2014 Press 5ís Week NO+ reps

Warmup ĖFoam roll + band face pulls + band pullups

Press
60xwarmup
75xwarmup
90xwarmup
100x5
115x5
130x4 Ė wtf?

Well I really canít tell you what happened when I got to the PR set. I just didnít have it. This would be the first time since I started 531 that I couldnít get the Rx reps. I am going to consider this an aberration as I easily hit 135x5 last week. I know Iím getting towards the end of my Press progression but I still think I have another month left.