Sometimes happens, you get a good 531 working set but all the accessory isn't there. My dips being the most changeable on reps in any given week. Is your EZ bar tricep extensions these? http://vimeo.com/25983467 I'm thinking of adding them when I finish my 6 months on 531 after July
harukoraharu: I did them without the (proper) shoulder movement, will have to change that , but that is indeed it. Also liked the part about biceps, will have to change my curls back to either barbell or dumbbells for that.
Squats 1.2 | 1-7-2012 Weight: 96.5kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 50kg - 1 x 3 @ 65kg - 1 x 3 @ 75kg - 1 x 10 @ 85kg Leg Curl - 5 x 10 @ 32.5kg Leg Press - 5 x 10 @ 125kg Dragonflag, negatives - 3 x 2 Plank - 1 x 90s Still only a small amount of Dragonflag negatives, but the reps I did do went well.
Shoulder Press 1.3 | 3-7-2012 Weight: 95.5kg Shoulder Press - 2 x 5 @ 20.0kg - 1 x 5 @ 32.5kg - 1 x 3 @ 37.5kg - 1 x 9 @ 42.5kg Pull-ups, wide grip - 5 x 5 @ -45kg Chin-ups - 5 x 5 @ -40kg Dumbbell Shoulder Press - 5 x 10 @ 2 x 12.5kg Barbell Curl - 2 x 10 @ 25kg Dumbbell Curl, alternating - 1 x 20 @ 2 x 10kg; 1 x 20 @ 2 x 8kg * Pleased with 9 reps on the shoulder press. * Doing the dumbbell curls with 10kg was a bit too ambitious.
Deadlift 1.3 | 4-7-2012 Weight: 95.5kg Deadlift - 1 x 6 @ 60kg - 1 x 5 @ 80kg - 1 x 3 @ 90kg - 1 x 8 @ 102.5kg Good Morning - 5 x 10 @ 40kg Power Clean - 1 x 5 @ 40kg - 1 x 3 @ 45kg - 1 x 1 @ 50kg Renegade Rows, alternating - 5 x 10 @ 2 x 10kg
Bench Press 1.3 | 6-7-2012 Weight: 95.5kg Bench Press - 1 x 10 @ 20kg - 1 x 5 @ 50kg - 1 x 3 @ 55kg - 1 x 11 @ 62.5kg Kroc Rows - 1 x 10 @ 10kg - 1 x 10 @ 15kg - 1 x 24 @ 22.5kg Dips - 8, 8, 8, 8, 5 @ BW EZ Bar Tricep Extension * - 2 x 10 @ 20kg * Did these like Rippetoe does them in the video Harukoraharu posted a little while back. Dumbbell Tricep Extension - 2 x 10 @ 4kg Squats 1.2 | 8-7-2012 Weight: 95.3kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 50kg - 1 x 5 @ 70kg - 1 x 3 @ 80kg - 1 x 5 @ 87.5kg :cry: Leg Curl - 5 x 10 @ 35kg Leg Press ** - 5 x 10 @ 120kg ** With a little more ROM than before. Dragonflag *** - 1.5: 3 x 1 - Neg: 2 x 3 *** Done on a flat bench instead of the ab-bench-thingy. They are a lot easier that way and I was able to do a few full ones. The 1.5 is a full rep + a negative. Only one more week, the light one. Will think about any changes and then go for it.
Shoulder Press 1.4 | 10-7-2012 Weight: 94.7kg Shoulder Press - 1 x 5 @ 20.0kg - 1 x 5 @ 30.0kg - 1 x 5 @ 40.0kg - 1 x 3 @ 50kg - 1 x 1 @ 52.5kg - 1 x 1 @ 55kg Second and third set were supposed to be lighter, but only thought of that after I put on the 40kg for the third. Also tried for a 1RM, which seems to be 55kg. First time I have lifted 50kg or more with the shoulder press. 1RM I used for this cycle of 531 was 50kg, so that was a decent guess, will use 52.5kg for the next one. Think he talks about 5lbs (~2.5kg) increase per cycle somewhere, so that's good. Pull-ups Wide: 2 x 8 @ -45kg Neutral: 2 x 8 @ -45kg Chin-ups: 2 x 8 @ -45kg Less sets and more reps per set. Less time waiting and more time pulling. Also tried some neutral grip pull-ups. Dumbbell Shoulder Press - 5 x 10 @ 2 x 12.5kg Barbell Curls - 2 x 10 @ 25kg Preacher Curls - 2 x 10 @ 17.5kg Will try to hold myself back and not do anything 'extra' for the other 3 main lifts. Maybe I can test another one of the main exercises next cycle.
Deadlift 1.4 | 11-7-2012 Weight: 94.8kg Deadlift - 1 x 5 @ 42.5kg - 1 x 5 @ 52.5kg - 1 x 5 @ 62.5kg Good Morning - 5 x 10 @ 45kg Good Mornings went well. Shrugs - 1 x 10 @ 40kg; 1 x 10 @ 60kg - 1 x 10 @ 70kg; 1 x 8 @ 80kg Wanted to try shrugs, but don't know yet. Will probably not do them regularly for now. Renegade Rows, alternating - 5 x 10 @ 2 x 10kg Left shoulder complained a little (it's ok with benching though) :cry:. Might replace them with one-arm planks, just to be safe.
Fish Of Doom: I don't think it is something that happened while doing the rows, but I feel 'something' in my left shoulder when I take the weight of it (just before doing the row). It's not really painful, but also not completely right. I hope you can follow that, find it hard to explain.
Fish Of Doom: No, everything is fine with 1-arm rows. I Don't put a lot of weight on my non-rowing arm with those though. I have felt that part of my shoulder before after doing dips. Random Workout | 16-7-2012 Weight: 94.0kg Squats - 1 x 5 @ 20kg, 40kg. 60kg - 3 x 5 @ 80kg Bench Press - 1 x 5 @ 20kg, 40kg - 3 x 5 @ 65kg Kroc Rows - 1 x 10 @ 12.5kg - 1 x 25 @ 22.5kg Dragonflag, 1.5 - 5 x 1 EZ-Bar Tricep Extension - 2 x 10 @ 27.5kg Db Tricep Extension - 1 x 15 @ 4kg Did not have time previous week for the bench and squat workouts. Gym being closed on Sundays for the summer break is not helping either. Also I will be moving (again) next month, will have to see how the gyms are there. For now I will not continue with 531 and do something for two or three times a week due to a lack of time and energy, and not feeling like training. Also have a little voice in my head telling me to start doing some bodyweight work again. Squats felt really weak, had a bit of trouble doing the sets at 80kg. Everything else was fine.
hmmm... reminds me of something rippetoe mentions in starting strength about people getting shoulder issues from jumping right into ring dips without any prior preparation. don't remember exactly what he said, but i'll check later just in case.
Random Workout | 18-7-2012 Weight: 93.7kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 60kg - 1 x 3 @ 80kg; 1 x 3 @ 100kg - 1 x 2 @ 120kg - 1 x 2 @ 130kg (PB, +1rep) - 1 x 1 @ 135kg (PB, +5kg) - 1 x 1 @ 140kg (PB, +10kg) - 1 x 5 @ 100kg 140kg went up easier than my 130kg attempt a while back. Also no grip problems on the 130-140kg lifts. Did feel it when doing the last set of 5 and later with the pull-ups though. Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg; 1 x 5 @ 40kg - 1 x 3 @ 50kg Push Press - 2 x 5 @ 50kg - 1 x 5 @ 40kg A1: Dips - 1 x 5 @ BW; 1 x 5 @ +3kg - 2 x 5 @ +5kg A2: Pull-ups, wide / assisted - 10, 8, 7, 7 @ -50kg EZ Bar Curls Dropset 1: 6 x 30kg; 6 x 20kg; 8 x 10kg Dropset 2: 6 x 20kg; 7 x 15kg; 7 x 10kg
Random Workout | 21-7-2012 Weight: 93.2kg Bench Press - 1 x 5 @ 20kg, 30kg, 50kg - 3 x 5 @ 70kg Squats - 1 x 5 @ 20kg, 40kg - 2 x 10 @ 60kg Pullover - 1 x 10 @ 12.5kg - 2 x 10 @ 15kg - 1 x 10 @ 20kg Kroc Rows - 1 x 10 @ 15kg - 1 x 25 @ 25kg Push-ups - 8, 6, 6
