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Thread: Pumping it up with 5/3/1

  1. #601
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    Good stuff man. Do you plan on staying with 531 for a while longer ?

  2. #602
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    Nice progress with the 531. I'll be starting the program soon and it's good to see people having success with it.

  3. #603
    Loves gravy mattburns's Avatar
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    Tried to DL today, managed 3 x 5 x 155 and my back was still hurting. I think I may just have to skip deadlifts this whole cycle it puts too much stress on the injury. Squatting doesn't affect it too much.

    I just did some ham curls, lunges and leg exts as well as some grip work so the trip wasnt a total waste.

    John:
    Cheers mate, you'll have to get a journal going.

    Cmanuel:
    Thanks mate, I was just starting to make some real progress before the injury, I'd say I'll give it at least 6 months before I think about changing, unless I cease making any progress at all.

  4. #604
    WBB Team Captain Coke's Avatar
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    Good job on the consecutive sessions, fine squats and upper body training.

  5. #605
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    I actually just started one a few days ago. John O's log to 1,607...... Get well and take it easy
    on us in the World Cup.



    Quote Originally Posted by mattburns View Post
    Tried to DL today, managed 3 x 5 x 155 and my back was still hurting. I think I may just have to skip deadlifts this whole cycle it puts too much stress on the injury. Squatting doesn't affect it too much.

    I just did some ham curls, lunges and leg exts as well as some grip work so the trip wasnt a total waste.

    John:
    Cheers mate, you'll have to get a journal going.

    Cmanuel:
    Thanks mate, I was just starting to make some real progress before the injury, I'd say I'll give it at least 6 months before I think about changing, unless I cease making any progress at all.

  6. #606
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    9th February 2010

    Bench

    5/3/1 4th Cycle Wave 2 (3 x 3)

    Bench
    working sets
    3 x 170.5 70%
    3 x 192.5 80%
    7 x 214.5 90%

    DB Shoulder Press
    5 x 71.5 (x5)

    Chins
    5 x BW (x5)

    Dips
    10 x BW (x4)

    Cardio
    5km on exercise bike

    Comments

    Not bad equals the reps I did last cycle. Back was still twinging at the end but it's better.

    coke: thanks lad.

    john: haha no promises about the world cup! Will stop by your journal.

  7. #607
    WBB Team Captain Coke's Avatar
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    Way to maintain Matt...good news your back is clearing up.

  8. #608
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    12th February 2010

    Squat

    5/3/1 4th Cycle Wave 2 (3 x 3)

    Squats
    working sets
    3 x 220
    3 x 247.5
    3 x 280.5

    Did some leg extentions and stuff too.

    Abs
    Crunches

    Cardio
    90mins football
    10mins exercise bike

  9. #609
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    13th February 2010

    Press

    5/3/1 4th Cycle Wave 2 (3 x 3)

    OH Press
    working sets
    3 x 126.5 70%
    3 x 143 80%
    5 x 159.5 90%

    CG Bench
    6 x 130
    6 x 175
    6 x 175
    6 x 175

    Lat Pulldowns
    10 x 130 (x5)

    Skulls, curls, tri pulldowns

    Comments

    Coke: Cheers pal.

    My back has got worse I've played a lot of football, maybe too much. Going to the physio at work as it's causing me some ridiculous pain at times.

    I will just have to see how it goes but I'm getting a bit frustrated with it as I can't train fully or deadlift.

  10. #610
    WBB Team Captain Coke's Avatar
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    Been managing to stay on track no matter what. Those are nice efforts Matt.

  11. #611
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    Awww ****. That sucks about your back, bro. Where exactly did you hurt it and what did the physio say? Funny how we all seem to get beat up about the same time isn't it? I think holding back on some of the lifts is the smart thing to do. I hope it heals up quickly and you have no trouble with it bro. I completely understand your frustration. I wish there was a real way to train around an injury. It sucks.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  12. #612
    Senior Member brihead301's Avatar
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    Nothing will pi** you off more then a friggin injury that causes you to not be able to lift....it sucks a** man. Best of the luck to ya. You're still looking pretty damn strong in here despite all that crap.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  13. #613
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    Hope the back heals man. Way to soldier through the workouts regardless. Just make sure it's not an injury you'll make worse. Crossing my fingers the doc brings good news.

  14. #614
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    The concern is appreciated lads.

    I have facet syndrome apparently, stress on the muscles that support the weight and movement between individual vertebrae. Pretty gay. Just got to have physio on it and take it easy.

    FWIW I hit 4 x 225.5 on bench day and preceded to have a rather painful spazzing out sesh so haven't trained since tuesday.

  15. #615
    Strength & Protection Kiaran's Avatar
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    Never an easy thing when a doc diagnoses you with something that there isn't a quick and easy fix for. All the more lousy when it's something that affects your lifestyle and happiness. Hang in there, bro, there is always a way through the problems that are presented in your life. You'll be back at it sooner than later.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  16. #616
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    Just looking through some articles on here and thought iíd stop by some journals.

    For anyone that remembers me, I was doing well til i got a back injury in Feb 2010 that was pretty bad and it took me til May to recover fully. I missed out on competing at the regionals and my totals at the time of injury would have got me a spot in the nationals easily.

    Iíve since got back in the gym and weigh about 235lbs. Current 1RM for bench is 308 and Squat 394. Unfortunately iím still very wary of deadlifting heavy and have avoided them although do aim to get back into them sooner rather than later. I still want to compete one day but at the mo Iím just lifting for fun, strength and size.

    Anyway thought iíd just see if anyone was still about, gunna check out a few of the regulars on here, looks like youíre all still going!

  17. #617
    Senior Member brihead301's Avatar
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    Good to see you back man! Damn, that is one serious injury that kept you out that long. You good now or what?

    Good luck in getting back in the game man!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  18. #618
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    Cheers mate, yea I'm pretty much fixed now. I lifted light for a while and just played football but am back to a decent level now.

    Might start posting in the journal again but my workouts aren't too interesting. I just lift heavy on Bench, Rows, Squats, Weighted Dips and Pulls then a shedload of assistance til I can't move. Seems to work as my bench has shot up. First time I've been able to lift 300 in my life.

    I'm living in Sweden for 3 months so concentrating on strength and size but will be cutting down when I get back so I can play football again.

  19. #619
    WBB Team Captain Coke's Avatar
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    Glad to see you check in and give an update, happy you are doing well and able to proceed forward.

    Keep getting into the gym man.

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