LiE's Diet and Training Thread

Tested my Military Press tonight and just managed 90kg, so I'll be using that for 531.

Spent a good 20 minutes on shoulder mobility, mainly internal rotation. Felt really good. One of the main things I am looking forward to with 531 is the extra time it affords you to do mobility. My current routine is too long to do much at the end.
 
Cycle 1 ready to kill me...

531_cycle1.png
 
Yup, you know how 531 works right?
Monday will look like this.
117.5x5
135x5
152.5x5+

Meaning an all out effort on the last set. Should get 10 or so reps if I'm on form.
 
So back to 531 today and it was squats. I originally thought about going with 190 for my squat max in the program but was persuaded to try 200... I think 190 was spot on to be honest judging by tonight's performance.

I have 2 options.

a) Use 190 as my max from next week - this should give me plenty of room going forward for when the weights increase
b) suck it up and crack on and see how I fair in the next 2 weeks.

It was pretty damn tough hitting 8 reps, could be my conditioning as it took me 3 cycles previously to work up to this weight. I haven't done heavy for reps in over 2 months. It's either been heavy and low reps or lighter and higher reps.

531 Squats
WU - 72.5x5, 90x5, 107.5x3
WS - 117.5x5, 135x5, 152.5x8

Leg Press
150x10, 200x10, 250x10, 250x10

RDL
80x10, 90x10, 90x10, 90x8

Seated Calf Raises
45x15 x3

Hip/Hamstring Mobility

Thoughts/feedback welcome :)
 
8 isn't bad mate.

Pretty sure you started cycle 2 on 190 rm then cycle 3 was 200? I guess dropping back to 190 won't be the end of the world, as far as goals go you want a solid 200 again so if you lose out on a little progress time getting back up to that it's no big down side. Already meeting 2012 goals means youve go 6 months of bonus progress :D
 
An thought cycle 3 was 200 hence the encouragement :) drop back to 190 wouldn't won't the first cycle back to knock confidence and you will be up to 200 as a working rep max by the 4th cycle anyway so that's well before the end of the year ;)

When your doing 200 for a cycle I recon your rm at the end of it will be around the 210 mark maybe even 215 not a bad goal for the end of the year, considering how much improvement you have made in form this year so far!
 
I'd be tempted to say see how you get on next week because the weights aren't silly heavy and as you say you are out of condition. It's a bit of a toss up and I think both ways would probably be fine, if you were to stay on the worse that would happen would be that you would be getting less reps on the + sets. But as Syla5 says it could build up a bit of confidence.
 
Tonight will be interesting, I've done 122.5kg bench press in 2 of my other cycles so it will be good to see how it compares to them. My RM is the highest it's ever been so if I don't hit a decent amount of reps (as I did with squats) then it will help me understand why.
 
531 Bench Press today and I think I'm seeing a pattern :) I got 8 reps on my + set. I think I need some time for this way of lifting to bed in, I know my chest strength isn't down. It was a really good workout, seriously warm though.

531 Bench Press
WU - 57.5x5, 72.5x5, 87.5x3
WS - 92.5x5, 107.5x5, 122.5x8

Dips
BWx8, +25x8, +40x8, +40x8, +40x8

CGBP
60x8, 80x8, 80x8, 80x8

Chest/Shoulder Mobility
 
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