LiE's Diet and Training Thread

So tonight my crazy workout finally caught up with me. I had no energy and no drive, it wasn't very pleasant so I did my squats and a few other lifts then called it a day. Tomorrow is rest day which I think I really need. I'm now planning to switch back to doing the 4 main lifts once a week, twice a week isn't giving me enough rest time especially as I'm lifting a fair bit.

I'm contemplating starting up 531 on Monday, but I'm in two minds. The reason I stopped 531 before was high rep deadlifts were weird and I wanted to try some stuff out with bench. However my lifts were really good and I made some great progress on 531.

So with that in mind I may test my bench press max this week (doubt it will be more than 155, but I'll try for 160). I'm not sure about doing a squat max in my non-fresh state, so I may go with 190 for 531.
 
LiE said:
So tonight my crazy workout finally caught up with me. I had no energy and no drive, it wasn't very pleasant so I did my squats and a few other lifts then called it a day. Tomorrow is rest day which I think I really need. I'm now planning to switch back to doing the 4 main lifts once a week, twice a week isn't giving me enough rest time especially as I'm lifting a fair bit.

I'm contemplating starting up 531 on Monday, but I'm in two minds. The reason I stopped 531 before was high rep deadlifts were weird and I wanted to try some stuff out with bench. However my lifts were really good and I made some great progress on 531.

So with that in mind I may test my bench press max this week (doubt it will be more than 155, but I'll try for 160). I'm not sure about doing a squat max in my non-fresh state, so I may go with 190 for 531.
Click to expand...

I would be interested in seeing your 531 lifts template as I've just started it myself and just want to make sure I'm doing the best assistance ones etc.
 
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Haven't had a chance to put together my new 531 routine yet. I'll probably do it this evening.

I'm still feeling drained so I'll probably do my bench max tomorrow or Friday. For squat I'll go with 190 for my max at the start of 531 just to be safe. I don't want to go ahead and stick 200 in because I haven't done anywhere near that in months.
 
OK so here's how it looks first draft, pretty much the same as my first visit to 531 with a few tweaks on Shoulder Day.

Monday
531 Squats
Leg Press
RDL
Calf Raises

Tuesday
531 Bench Press
Dips
CGBP

Thursday
531 Deads
Seated Rows
Chins
BB Curls

Friday
531 Military Press
Seated DB Shoulder Press
DB Lateral Raises
Facepulls

Going to put together a mobility/stretching program to run after each workout for 20 minutes.
 
Thanks LiE. I can already see where I went wrong in terms of assistance exercises. I will alter them ready for next week :) I normally do 3 days a week, but I might have to give 4 days a go, see how it is.
 
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Put in 200, it will already drop to 180 before calcs are worked out! Don't let 200 be daunting you smashed it last time after 1 fail and a heavy build up.
 
I dunno, it shouldn't really make a difference if the RM is lower, it just means I'll hit more reps. If it's too high then it could make a difference though.
 
I would advise the following:

55x5
70x5
90x3
105x5
120x3
140x1
160x1

the point of tonight is to find your bench rep max, having been there before you have easily been able to push 160 but use to much up on your warmups

i think the above is a much cleaner, less fatigue warmup/ramp up and i am more then confident you can handle the weight jumps.

I would even argue that the 105x5 is excessive and would be inclined to do x3 instead
 
A 20kg jump at the top is pretty big. 10kg would be more typical.

edit: that's better, but possibly just do a double with 117.5kg

...and 5 reps at 105 isn't necessary
 
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