View Full Version : ronnie's 531
my 2nd journey, i will be starting in august. first one went very well, hopefully this one goes even better. using the wendler 531 book as a guide im hoping to reach all my goals by next august.
if anyone reading this has 531 experience i would appreciate it if you would stick around and offer advice when you see me fuck up. not just them though, of course everyone is welcome to stick around regardless of past experience and share input.
10 more days of relaxation and wasting time...
followed by 365 days of hard work.
Looking forward to the new journey! Subbed!
hey, do i know you from somewhere?!
hey, do i know you from somewhere?!
I’m not too sure? What gym do you workout at?
C.Coronato
07-20-09, 1:49 pm
Looks like your well on your way brother. Keep it up.
SUBBED! looking forward to your progress, as i am running the same program.
good to have you all. hoping for the best.
went in today just to keep my body moving, this is NOT the start of the 531, just keeping active till august.
squats
135x10
225x10
315x6
365x3
box squats
225x5
225x5
225x5
leg ext
200x10
200x10
leg curls
170x15
170x10
DB press
45x10
80x10
120x5
100x6 (feeling much weaker here than normal, not good)
cable flys
90x15
100x10
What is this 531? Why such random numbers? why not 78431... I think I am missing something haha...
Chin
LittleMan55
07-21-09, 6:16 am
Great leg work!
Not familiar with 531, but in for learning.
T o m m Y
07-21-09, 8:45 am
Awsome,another one doing 5/3/1..
I have been on it since the begining of june and let me tell you i have been hitting prs every workout and my maxes on the 4 lifts have def increased..
Im in for this..
Goodluck brotha...
5/3/1 is a strength program designed by Jim Wendler from westside. if you read the e-book, the numbers are those for specific purposes.
What is this 531? Why such random numbers? why not 78431... I think I am missing something haha...
Chin
78431 just doesnt have the same ring to it, you know what i mean? 531 sounds better.
Great leg work!
Not familiar with 531, but in for learning.
like rcrott1 said, its a strength routine. im hoping to compete in a powerlifting comp next year so ive got some serious work to do.
Nightshift
07-21-09, 12:54 pm
Awsome,another one doing 5/3/1..
I have been on it since the begining of june and let me tell you i have been hitting prs every workout and my maxes on the 4 lifts have def increased..
Im in for this..
Goodluck brotha...
Is the 4th lift overhead presses? I assume the first three are the Squat, Deadlift and Bench Press.
T o m m Y
07-21-09, 12:57 pm
correct
Change of subject here Ronnie...did you know there is a second Trailer Park Boys movie coming out in September I believe.
did some back and calfs today
wide grip pull downs
100x10
150x10
200x8
230x7
260x5+3spotted
200x10
shrugs
225x20
225x20
seated calf raises
45x25
80x15
90x12
90x12
as for the trailer park boys, i cant wait!!!
1 more workout till the holiday, then return for 531 terror!
alternating db curls
20x20
50x7 per arm
60x7 per
seated db curls
50x8 per
cable curls, single hand
70x8 per
tri pushdowns
100x10
150x10
200x10
230x8
260x7
200x12
seated lateral db raises
20x10
30x10
40x10
30x12
crazy db raises
(side raise, pause, bring db straight out in front parallel to floor, pause, raise from front to straight above head, come down to parallel in front, out to side then back down, repeat.)
10x11, thats enough pump there for the whole workout!
going away tommorow, party hard. comming back full force, harder than ever next week! hope im not feeling too spaced out come monday for my first chest workout!
Northman
07-24-09, 7:40 pm
You should have seen ronnie the day he got the book. He's been carting it around like Linus with his security blanket ever since.
haha, ya it kinda is i guess.
You should have seen ronnie the day he got the book. He's been carting it around like Linus with his security blanket ever since.
Lol...too funny...and true!
So will we be seeing you starting the new program on Monday?
Lol...too funny...and true!
So will we be seeing you starting the new program on Monday?
starts today around 4-5pm. see you there!
starts today around 4-5pm. see you there!
Good to hear!
standing military press
warm up
125x5
145x5
160x6
dips
bw x15
bw+45plate x12
bw x10
x8
x7
chin ups
10
10
8
7
7
seems the endurance is down... but that made it a good workout.
T o m m Y
07-27-09, 6:05 pm
Very nice,short and sweet..
What are your maxes you are starting with for the program?
Very nice,short and sweet..
What are your maxes you are starting with for the program?
about 2 months ago i was at my strongest point, bench 325, behind the neck press 225x3, squat 425. the only time i ever trained deads i got to 405, in just 6 weeks of training!
since i have slipped up since then im supposing my max military is 200, bench is 300, dead is 360 and i know i can still squat 405.
Before you now you’ll be passing your old numbers.
i sure hope your right hollow!
today was some lower back and hammys.
dead lifts
warm up, light sets,
225x5
260x5
290x5, forgot i was supposed to work hard this one, oops!
290x10 (may need to rethink my max dead lift, seems that 290 felt very light for a working set. not bad for my first DL workout in nearly 1 year!)
good morning
115x12
same
same
same
135x12 i have never done good morning before so i kept it light, will work harder next week.
hanging leg raise
5 sets of 12.
im considering using the "big but boring" routine rather than what im doing now, 1 working set of the primary lift doesnt seem like much at all. ill try this for a while to see what works best.
For missing a year of DL’ing, I’d say that was damn good!
T o m m Y
07-29-09, 9:03 am
i sure hope your right hollow!
today was some lower back and hammys.
dead lifts
warm up, light sets,
225x5
260x5
290x5, forgot i was supposed to work hard this one, oops!
290x10 (may need to rethink my max dead lift, seems that 290 felt very light for a working set. not bad for my first DL workout in nearly 1 year!)
good morning
115x12
same
same
same
135x12 i have never done good morning before so i kept it light, will work harder next week.
hanging leg raise
5 sets of 12.
im considering using the "big but boring" routine rather than what im doing now, 1 working set of the primary lift doesnt seem like much at all. ill try this for a while to see what works best.
Good shit bro..
I would just leave you DL training max where it is right now,i was hitting 10+ reps on my first cycle of DL like you are..I just added 20lbs to my training max next cycle instead of 10lbs..
Good shit bro..
I would just leave you DL training max where it is right now,i was hitting 10+ reps on my first cycle of DL like you are..I just added 20lbs to my training max next cycle instead of 10lbs..
hey thanks for the tip smally! once i was done my working set i was dying to put more weight on. im used to working sets being between 1-5 reps, not this double digit stuff! my hammys feel it today guys, gettin outta bed was a slow process!
For missing a year of DL’ing, I’d say that was damn good!
thanks hollow! my back always stays strong, has always been my strongest group of muscles. i dont know why. im confident i can reach a 500lbs DL by next year, of course ill try for more but im not expecting anything like stiff! lol!
Good shit bro..
I would just leave you DL training max where it is right now,i was hitting 10+ reps on my first cycle of DL like you are..I just added 20lbs to my training max next cycle instead of 10lbs..
i suppose wendler uses the numbers he does as a fail safe for everyone, someone growing a little faster would have to make his/her own decisions. did adding 20lbs seem to slow your process in the second cycle?
Definitely keeping tabs in here. I've been running 5-3-1 for a few weeks now, looking to compete in a PL meet early next year as well.
Maybe I didn't catch it in your posts, but are you doing straight 5-3-1, or are you adding it in through a PL workout schedule (i.e. upper/lower DE/ME)?
IRBS has helped me out a lot in setting up my program. If you have any questions, he is a good resource.
Looking forward to following this journey bro.
Definitely keeping tabs in here. I've been running 5-3-1 for a few weeks now, looking to compete in a PL meet early next year as well.
Maybe I didn't catch it in your posts, but are you doing straight 5-3-1, or are you adding it in through a PL workout schedule (i.e. upper/lower DE/ME)?
IRBS has helped me out a lot in setting up my program. If you have any questions, he is a good resource.
Looking forward to following this journey bro.
im just using a straight 531 for now. good to have you on board. feel free to throw in some tips if you like.
T o m m Y
07-29-09, 2:38 pm
i suppose wendler uses the numbers he does as a fail safe for everyone, someone growing a little faster would have to make his/her own decisions. did adding 20lbs seem to slow your process in the second cycle?
Not at all..
Not at all..
great! that is just what i wanted to hear! chest tommorow, wahoo!
Everyone needs to remember that the 5/3/1 program is not about you adding 20lbs on a lift in 8 weeks, it is about making continual progress over LONG periods of time (6mo-1year).
Here is the bottom line:
If you want to do 5/3/1, do exactly what Wendler said to do in the book. Nothing more.
If you want to train based around a Westside Template, then do that.
Do not mix the two up and do not try to over complicate 5/3/1. It is the easiest and most straight forward program out there. Just do what Wendler says to do in his book and you will make great gains.
Both programs are good, but if you are training raw and not for competition, 5/3/1 is superior in my opinion.
benchpress
warm up
200x5
230x5
260x7
incline db press
60x15
"
"
"
"
db rows (chain saw)
60x10
70x10
80x10
90x10
100x10
the 531 routine looks alot easier on paper than it is to actually do, im suprised. my hammys have never hurt so bad, the deads followed by goodmornings was killer! cant wait till next weeks deadlift day! time for dinner... mmmm, beef.
Everyone needs to remember that the 5/3/1 program is not about you adding 20lbs on a lift in 8 weeks, it is about making continual progress over LONG periods of time (6mo-1year).
Here is the bottom line:
If you want to do 5/3/1, do exactly what Wendler said to do in the book. Nothing more.
If you want to train based around a Westside Template, then do that.
Do not mix the two up and do not try to over complicate 5/3/1. It is the easiest and most straight forward program out there. Just do what Wendler says to do in his book and you will make great gains.
Both programs are good, but if you are training raw and not for competition, 5/3/1 is superior in my opinion.
That is good to know.
Mighty fine work and that last session Ronnie! I've already put in a request to the gym owners for heavier DB's. I figure you're going to need them.
Mighty fine work and that last session Ronnie! I've already put in a request to the gym owners for heavier DB's. I figure you're going to need them.
haha! good idea hollow! your ready for em but im not quite there yet, 2 months ago mabey. that time will come again very soon i hope.
changed the routine up a bit today.
LARGE couches
2x1
2"thick oak tables
3x1, spotter assisted 1
full freezer chest
2x1
bed sets
2x1
500lbs giant dresser, in tandem with partner.
1x16 stairs
etc, etc...
this workout is the 5th style of assistance exercise, refer to page 98 of Wendler 531.
(a little comedy never hurt a journey)
(i suck, i know... legs tommorow)
T o m m Y
07-31-09, 7:26 pm
260x7?
Nice work man.
LMAO!!! You've got to have some fun.
Helping some one move...better you then me! Way too hot to be moving.
260x7?
Nice work man.
thanks dude, i try.
LMAO!!! You've got to have some fun.
Helping some one move...better you then me! Way too hot to be moving.
it was a hot day, glad to be done with that.
squats
warm up
235x5
275x5
315x10 huffin and puffin!
leg press
360x15
450x15
500x15
450x15
360x15
hammy curls
140x10
150x10
160x10
160x10
160x10
i need to remind myself not to go all out with the assitance exercises. its hard not to. this is the end of week 1, next week is 3 reps. ill also remember to take it easy with the assistance exercises. hopefully.
it was a hot day, glad to be done with that.
I hear you on that one. Friday when I finished at the gym I was so flipping tempted to walk across the street and just lay down in the middle of that splash pad.
Mighty fine leg workout Ronnie!!!
T o m m Y
08-01-09, 10:14 pm
squats
warm up
235x5
275x5
315x10 huffin and puffin!
leg press
360x15
450x15
500x15
450x15
360x15
hammy curls
140x10
150x10
160x10
160x10
160x10
i need to remind myself not to go all out with the assitance exercises. its hard not to. this is the end of week 1, next week is 3 reps. ill also remember to take it easy with the assistance exercises. hopefully.
Nice!!
I hear you on that one. Friday when I finished at the gym I was so flipping tempted to walk across the street and just lay down in the middle of that splash pad.
Mighty fine leg workout Ronnie!!!
the splash pad eh?.. ill do it if you do it! but beware, with your size you may shock and scare small children.
Nice!!
thanks brother! im excited for monday, first week of 3 reps!
thanks brother! im excited for monday, first week of 3 reps!
315 for ten. Damn impressive bro.
Enjoy the 3 reps. On paper it seems easier, but when you're under the bar.....
Hey Ronnie, I hope you had yourself a great long weekend!
Hey Ronnie, I hope you had yourself a great long weekend!
was alright, low key, a break from the girlfriend (lets the test levels increase). hope yours was good aswell.
standing military press
warm up
95x10
135x3
150x3
170x6
dips
bwx15
15
15
12
10 lost the steam again.
lateral raises (wanted to add something in specific to the shoulders)
30x10
30x10
30x10
chin ups
10
10 at this point i realized how much i hate chin ups! cant stand waiting for my body to stop moving at the bottom of the movement
tried wide grip chin ups, still hate it.
wide grip pull downs, the next best thing.
200x10
200x10
i really wish i was lifting more weight with the military press. doin a seated behind the neck press i am stronger.
mmm, large post workout meals...
2 chicken breasts, 4 servings of pasta, still kinda hungry... heading back to the fridge.
T o m m Y
08-03-09, 5:37 pm
Strong mills dude!
Nice PWO meal,im the same way afterwards lol..
goin to the gym today i knew that todays deads would blow last weeks away.
the workout called for 305 but i figured i would make it 315 cause i was feelin good.
deads
warm up
135x10
135x10
240x3
275x3
315x13 much better than last weeks 290x11!
good mornings
135x12
"
"
"
"
leg raises
12
"
"
"
"
spent some time stretching. cant wait till next tuesday! i think the reason i never liked doing deads before was because i always did them on saturdays, i would be entirely burnt out from mon-fri workout by the time i got there.
T o m m Y
08-04-09, 7:18 pm
315x13!?!
Awsome work bro!!
I got deads tomorrow!!
315 X 13!?!? Holy crap! Outstanding work Ronnie!!!
315x13!?!
Awsome work bro!!
I got deads tomorrow!!
315 X 13!?!? Holy crap! Outstanding work Ronnie!!!
thanks for the support guys.
Northman
08-05-09, 12:17 pm
Good work! 450 is just a step away.
bench press
135x10
135x10
195x3
225x3
260x9
incline db press
60x15
60x15
70x15
60x12
50x15
db rows
50x10
80x10
90x10
100x10
100x10
T o m m Y
08-06-09, 11:35 pm
Nice pressing dude!!
T o m m Y
08-07-09, 12:13 am
Race To 500!! =)
Nice pressing dude!!
thanks buddy, i made a mistake with the weight i was supposed to use for the first workout. for whatever reason i used 95% of my working max first week (only fucked up the numbers on my bench). i used it again this week consciously so i wouldnt be working backward.
as you also know 95% is supposed to be used in week 3, i will use something heavier next week and recalculate for the next cycle. a bit overkill this first one, oops.
T o m m Y
08-07-09, 1:02 am
Yoo im thinking about doing the Boring But Big Template,you saw it...
I think that should be intresting...
Yoo im thinking about doing the Boring But Big Template,you saw it...
I think that should be intresting...
LOL! you ment for that to be funny right?
T o m m Y
08-07-09, 1:12 am
LOL! you ment for that to be funny right?
lol,how come?
Yoo im thinking about doing the Boring But Big Template,you saw it...
I think that should be intresting...
expecting the "BORING but big" template to be interesting...
i think the title of this template kinda tells you just how exciting and interesting it is. boring...
im gonna stick to what im doin for at least another month, probably 2. if i change it up i may do the boring but big also.
T o m m Y
08-07-09, 1:25 am
expecting the "BORING but big" template to be interesting...
i think the title of this template kinda tells you just how exciting and interesting it is. boring...
im gonna stick to what im doin for at least another month, probably 2. if i change it up i may do the boring but big also.
Haha,yea this is true..
I meant the 5x10 on say deads should be intresting lol..
I may give it a shot this cycle..Ive been doing the same thing for the past 2 cycles...
Haha,yea this is true..
I meant the 5x10 on say deads should be intresting lol..
I may give it a shot this cycle..Ive been doing the same thing for the past 2 cycles...
i think that is the one wendler says is best. im scared to start doin it this soon because my back tires easily. build some endurance first.
but yeah, give it a shot, you need to keep changing things to keep growing anyways. its the only way to figure out what works for you.
T o m m Y
08-07-09, 1:35 am
Yes this is trueeeeee
T o m m Y
08-07-09, 1:41 am
Hey man what you weighin these days?
you bulking? cutting?
LittleMan55
08-07-09, 8:42 am
Solid looking work going on in here Ronnie!
Looks like you're having fun repping out at the end bro. Keep it up.
Hey man what you weighin these days?
you bulking? cutting?
around 205 right now, its a dirty 205. straight bulking. im not lean.
Impressive work Ronnie!
Solid looking work going on in here Ronnie!
Looks like you're having fun repping out at the end bro. Keep it up.
thanks guys, cant wait to do legs later on today!
T o m m Y
08-07-09, 10:05 am
205?
Nice,thats the short term goal right now..
How tall are you?
didnt expect double didgits today!
squats
warm up
135x9
135x9
255x3
295x3
335x13!! the last rep may not have been a full movement, was sloppy.
leg press
360x15
410x15
410x15
360x15
360x15
hammy curls
150x10
170x10
"
"
"
i suprised myself with the squats today! came home to a fridge full of chocolate milk!!!
Outstanding workout Ronnie!!! I was talking to the owner and we were talking about squatting when he mentioned your name and said he could hear you so he looked up into one of the monitors and couldn't believe how many plates you had lined up on the bar.
Once again, great work!
haha! thanks hollow! im sure that bar has seen more than 3 plates (ie. stiff) but i dont think the new owner has seen many people that train like we do.
Northman
08-08-09, 5:09 pm
haha! thanks hollow! im sure that bar has seen more than 3 plates (ie. stiff) but i dont think the new owner has seen many people that train like we do.
It's hard to with a waxed floor.
T o m m Y
08-08-09, 5:20 pm
SICK squats bro!
Good work!
It's hard to with a waxed floor.
no kidding, thank god for that rubber mat we can put down.
SICK squats bro!
Good work!
thanks dude.
lol not gonna lie... this 531 stuff... is kinda fun... I'm having to take 5 minute rest breaks though...
Chin
It's hard to with a waxed floor.
It's even worse when you just have socks on! May have to start chalking the bottom of our shoes!
its been a shitty day, i took my favourite cat to the vet thismorning to find out he most likely has cancer. fuck.
standing military press
warm up
145x5
160x3
180x3 tought i would get more outta this one, obviously my head was not all there at the time.
dips
bwx15
"
"
"
" was good to get all sets done with 15 reps.
wide grip pull downs
200x10
"
"
"
"
T o m m Y
08-10-09, 5:34 pm
Sorry to hear about your cat bro,that really does suck...
Well,you still got the reps so that all that counts,i had a SHITTY workout today too..
deadlifts
warm up...
225x7
255x5
295x3
335x14
good mornings
135x12
135x12
135x12
155x12
155x12
hanging leg raises
15
"
"
"
"
leg raises were tough today, i upped the weight for GMs, as for my deadlifts... i dont know what to say about this, luck and food.
went straight to the grocery store then to a friends and promptly ate: 2 cups of rice, 750ml of chocolate milk and 1 whole chicken. better to have too much than not enough!
T o m m Y
08-12-09, 7:59 am
335x14?
Good work dude..
On your gm's do you take a wide stance or a reg shoulder width?
335x14?
Good work dude..
On your gm's do you take a wide stance or a reg shoulder width?
im a little wider than sholder width, toes out about 15 degrees. i might bring em in a little closer, i noticed yesterday that my groin was getting tired and sore doing this, guess its working hard because im too wide at the feet.
by the way, im new to GMs so takin advice from me might not be a good idea. ;)
LittleMan55
08-12-09, 9:32 am
Nice shint on the deads Ronnie!
Nice shint on the deads Ronnie!
hey thanks brother! i am shocked with my progress in deads over the past few weeks! last year i trained deads for 6 weeks, i peaked at 405. since then i havnt done a single DL but ive stuck to squats, all the new strength i gained from squatting is helping me alot, this combined with my body "learning" the deadlift motion again is adding up to huge progress fast!
benchpress
135x10
135x10
225x5
250x3
280x7
incline db
60x15
60x15
70x15
70x15
70x15
db rows
70x12
90x12
100x10
100x10
didnt have time to finish the last set, workout partner had to hit the road and he was my ride.
next cycle im going to work with less of an incline on the db press, i feel a burn in my shoulders as much as my chest. this may be the reason my shoulders seem to be progressing slower than everyother body part. good workout, got some legs tommorow then next week is the dreaded deload week... dirty deload.
will have to take a good look at my progress so far and the way im training to decide which weights to use next month as it seems my deads are progressing extremely fast while my shoulders are not.
T o m m Y
08-13-09, 9:45 pm
280x7??
Damn bro,solid fucking pressing man...
I need your bench strength lol..
Whats your 1RM on bench??
most i ever did was 325 for 1. ive done 315 for 3 also, that makes me think i got more in me than 325.
heres a vid of my and my partner benching
http://www.youtube.com/watch?v=gpp9sxsA_P0
T o m m Y
08-13-09, 11:15 pm
Nice lifts man..
You should get your buddy to set up on the bench like you do..shoulders back,tucked elbows,arch,leg drive..I bet he could be pressing more if he practiced the set up..
for sure, ill suggest that too him next bench day.
you wanna know something crazy about that guy? just today he did is classic drop set for bench press. his drop set works a little different than normal... i dont know anyone else who can do what he does, i dont understand how it is even possible. goes like this...
pushing 225x __ then spotted for 2 reps, immediatly trade 1 plate for a 25, perform __ reps till failure plus 1 or 2 spotted, rip off the 25 and keep going for more reps and reach failure plus some spotted ones.
but this is where it gets interesting... only Brandon... after repping out 135 for __ reps, being his 2 drop in weight he will push that till failure, and then i load up the bar with ANOTHER 50lbs more and he can push for about 5-7 more reps! then i quickly load up another 50 and he does the same! all with just the 5-10 seconds rest while i load the bar! hes got the devil in him, he will tell you that too, one loud "fucking shit!!!" with a foot stomp and hes got ALL his strength back and ready to go without rest.
squats
warm up
275x5
315x3
355x10
leg press
360x15
"
"
"
"
leg curls
170x12
"
"
"
"
good workout today, time to EAT.
Pistola
08-17-09, 10:32 pm
What are u using for your trainin max on the bench, Nice lifts by the way!
What are u using for your trainin max on the bench, Nice lifts by the way!
i think it was 270... not positive.
rest week is simple, its active rest. 50% of max lifts performed to no where near failure. just work the motions, and dont work hard. not goin to bother posting my workouts till next week when rest week is done. y'all come back now ya hear!
LittleMan55
08-18-09, 7:08 pm
Great leg work you had before the deload! Deloading is tough because you want to keep going heavy, but it is a necessity.
squats
warm up
275x5
315x3
355x10
leg press
360x15
"
"
"
"
leg curls
170x12
"
"
"
"
good workout today, time to EAT.
took my time to find this one.. the 5/3/1 drew me in.. some monstrous squatting there bro..
T o m m Y
08-18-09, 8:08 pm
squats
warm up
275x5
315x3
355x10
leg press
360x15
"
"
"
"
leg curls
170x12
"
"
"
"
good workout today, time to EAT.
Strong Squat!!
Great leg work you had before the deload! Deloading is tough because you want to keep going heavy, but it is a necessity.
you nailed it brother! ive never really done a de-load before so its a new thing for me. your right about wanting to continue going heavy, it is a total mind-fuck, im afraid to loose progress by goin light.
took my time to find this one.. the 5/3/1 drew me in.. some monstrous squatting there bro..
thanks jay, im doin my best!
Strong Squat!!
thanks buddy, i sure was sore after that day. real tight and sore right between my upper glutes, over top of my hip bone below the spine, not sure why or what muscles/tissue is there but it sure wasnt fun, spent the next few days resting as much as possible and had the girlfriend grind her heal into it to work it loose.
Northman
08-19-09, 5:43 pm
Your back is still tight?
Your back is still tight?
actually its fine now. rest week will do me well.
FOAM.. ROLL... or get an RMT...
Chin
FOAM.. ROLL... or get an RMT...
Chin
whats an RMT?
Northman
08-20-09, 6:46 pm
whats an RMT?
Registered massage therapist
Registered massage therapist
ohhhhh, like that place down the street from the gym, Tabu adult massage therapy.
ohhhhh, like that place down the street from the gym, Tabu adult massage therapy.
Yeah, that's the place. I'm pretty sure they will be willing to lend a hand to help you out.
rest week is over, thank the lord!
standing military press
warm up...
130x5
150x5
165x9!
dips
bw x15
"
"
"
"
wide grip pull downs
200x10
"
"
"
"
the military press felt good today, strapped on the new belt and pushed hard. im hoping to put up 2 plates at some point, mabey in a few more months. dips felt better this week also, 4th set was the toughest, weird.
guess a rest week was worth it after all!
T o m m Y
08-24-09, 6:11 pm
Strong Mills!!
2 plates will be sickness!
Strong Mills!!
2 plates will be sickness!
thanks man, looking forward to the end of this cycle when shit gets heavy again.
T o m m Y
08-24-09, 6:22 pm
Hell Yeah Man
Northman
08-24-09, 7:16 pm
You're moving up by leaps and bounds my friend!
You're moving up by leaps and bounds my friend!
X2! Great work ronnie!
You're moving up by leaps and bounds my friend!
X2! Great work ronnie!
thanks guys! and i hope nothing slows me down! 230 sounds nice at 5'8"...
upped the weight this cycle a little more than recomended but i felt it neccessary in order to keep me in the 6-12 rep range from optimum strength gain.
deads
warm up..
135x10
135x10
225x7
305x5
325x5
355x12!
good morning
135x12
"
"
"
"
hanging leg raises
bw x15
"
"
"
"
stretching... went pretty heavy with deads today, didnt really feel that lifting heavy weight for GM would be a good idea, back was tired and tight.
Looking strong bro, great work ronnie!
T o m m Y
08-26-09, 8:45 am
Looking strong bro, great work ronnie!
x2!
Northman
08-26-09, 2:10 pm
I don't think I do anything x12. I don't even walk up 12 stairs at a time. That must have left you a little gassed.
Looking strong bro, great work ronnie!
gettin there
x2!
you gettin worried yet?
I don't think I do anything x12. I don't even walk up 12 stairs at a time. That must have left you a little gassed.
i was huffin and puffin after that one. i think i might know of one thing that do in intervals of 12, meals in a day...?
T o m m Y
08-26-09, 5:38 pm
Maybe lol...
flat bench
warm up
135x10
135x10
235x5
250x5
265x11!
incline db
70x15
"
"
75x15
db rows
85x12
"
"
95x12
kept the accessory work at 4 sets this time around. chest felt pretty good. time for food.
T o m m Y
08-27-09, 10:04 pm
awsome benchin ronnie,you hit my max 11 times lol..im so weak...
your not weak dude. dont call yourself that. but thanks for the complement.
T o m m Y
08-27-09, 10:49 pm
haha
Outstanding work ronnie...outstanding!!! The more I keep reading your journey, the more I keep thinking about hitting 5/3/1...the wheels are turning...
Looking strong in here bro. 5-3-1 likes you.
Outstanding work ronnie...outstanding!!! The more I keep reading your journey, the more I keep thinking about hitting 5/3/1...the wheels are turning...
i like it alot so far! its simple once you get your head around it and my gains are through the roof.
Looking strong in here bro. 5-3-1 likes you.
and i like 5,3,1!
squats
warm up
135x10
135x7
245x5
285x5
325x1 when i shot up for my first rep the bar bounced higher on my neck and it hurt
325x14! a few pauses with a breath or 2. still an improvement over the first cycle.
leg press
360x15
"
"
"
360x19. weird that the last set felt the easiest. could have gone for more.
seated leg curls
170x12
"
"
"
" same deal with this one! last set felt like nothin.
Northman
08-28-09, 5:49 pm
Wow! Great work, I'm really sorry I missed it.
Wow! Great work, I'm really sorry I missed it.
haha, no problem chief. speeking of missed it, where the hell is everyone on firdays? the place was empty. everyone gets sand in their vaginas on fridays i guess.
T o m m Y
08-28-09, 6:54 pm
325x14?!
WTF...
Great Job Ronnie!
Btw, i see some strong goals you have in your sig,where are you at right now and when would you wanna hit these by?
Northman
08-28-09, 7:00 pm
haha, no problem chief. speeking of missed it, where the hell is everyone on firdays? the place was empty. everyone gets sand in their vaginas on fridays i guess.
Not me usually, but something came up. You probably know what I mean.
Not me usually, but something came up. You probably know what I mean.
i was not referring to you stiff. a day off will do you some good! and i know what you mean.
325x14?!
WTF...
Great Job Ronnie!
Btw, i see some strong goals you have in your sig,where are you at right now and when would you wanna hit these by?
right now all i can do is guess my max lifts. mabey 340-350 bench, mid 400s for deads and squats? i dont plan on attempting a single rep max till february at which point i will assess how well i like the 531 and at that point i may switch to a west side routine, will decide at that time after i see my results.
im hoping to reach or overcome all these goals by next august and then do a raw powerlifting comp.
T o m m Y
08-28-09, 7:17 pm
right now all i can do is guess my max lifts. mabey 340-350 bench, mid 400s for deads and squats? i dont plan on attempting a single rep max till february at which point i will assess how well i like the 531 and at that point i may switch to a west side routine, will decide at that time after i see my results.
im hoping to reach or overcome all these goals by next august and then do a raw powerlifting comp.
Fuck yeah bro!
Whats the BW at these days?
around 205. lost some weight, not sure how. im more confident that i will reach my strength goals than my goal for BW.
Northman
08-29-09, 8:48 am
i was not referring to you stiff. a day off will do you some good! and i know what you mean.
You are probably right about the day off.
haha, no problem chief. speeking of missed it, where the hell is everyone on firdays? the place was empty. everyone gets sand in their vaginas on fridays i guess.
Outstanding leg workout ronnie!!!
I was going to ask the same question, I was in later then you probably around 6:30 pm and the place was a ghost town.
standing military press
warm up
135x5
145x3
160x3
175x7
dips
bw x15
"
"
"
bw x23
wide grip pull downs
200x10
"
"
"
215x10
last set of military presses felt real heavy around the 3rd rep, could not possibly get another past the 7th.
tommorow is dead lift day, not looking forward to it this time, back is still sore after fridays squatting. who knows how it will turn out.
T o m m Y
08-31-09, 9:27 pm
Strong Press Bro
Strong Press Bro
thanks, im looking forward to the day i put 2pps on it for a standing press.
T o m m Y
08-31-09, 11:17 pm
thanks, im looking forward to the day i put 2pps on it for a standing press.
You And Me Both....
thanks, im looking forward to the day i put 2pps on it for a standing press.
At this rate, it won't be long.
dead lifts
warm up
135x10
135x10
225x5
325x3
345x3
365x12!
good mornings
135x12
"
"
"
"
hanging leg raise
15
crunches
15
"
"
20
-eads went well considering my back was still a little sore from friday!
-Ms felt light, will probably move the weight back up next week.
-switched form hanging leg raise to crunches just cause i didnt want to stretch the front of my theighs at the end of it all.
Mattman33
09-01-09, 7:32 pm
subbed...love the results you are getting.
just started a 5-3-1 of my own. keep up the hard work.
T o m m Y
09-01-09, 11:19 pm
365x12?
wtf...
damn dude thats some awsome pulling..
Do you touch n go or reset each rep?
subbed...love the results you are getting.
just started a 5-3-1 of my own. keep up the hard work.
thanks! and its good to have ya here.
365x12?
wtf...
damn dude thats some awsome pulling..
Do you touch n go or reset each rep?
thanks man, im working hard and eating large, i touch and go at least for the majority of the lift, i may briefly re-grip during the last few reps.
Stiff (the local king of the dead lift in our gym and possibly the entire city, the Duke of Dead Lift if you will...) was present during my DLs today and offered a little motivation around the 10th rep, so thanks stiff for helping.
but you know, there was something else that happend today during my last set of DLs. i finished and all Stiff had to say was "good work", thats it. now thats fine and dandy, i dont expect or thrive on a congrats or some form of varifictation of hard work after a good set but the point is, thats all he said... silence, he had nothing to say about my form or any tips to make it better. mabey, just mabey I FINALLY GOT MY FORM RIGHT! wahoo!
(now is the time when you, yes you stiff, pop in to bust me down a few notches by telling me about the 5 things i did wrong...) LOL!
Northman
09-02-09, 3:35 am
Well, at 2am you should be sleeping for one, lol!
I said good work and meant it. There is no reason to go flattering me. You keep on improving at the rate you are and I will have to come asking you for advice. "Duke of the Deadlift" eh? I kind of like that.
bench press
warm up
135x10
135x10
225x3
250x3
265x3
280x9! BAM!
incline DB press
60x15
70x15
70x15
70x15
60x15
DB rows
70x10
100x10
100x10
100x10
just got home, at some steak with potatoes and green beans, a can of tuna, bannana now gonna down a few glasses of milky goodness.
took a friend to the gym today so he could check the place out, could also be joining the animal forum soon!
pushed hard on the bench today, that 9th rep barely made it, spotter assisted. wanted to go 70s for my final set of DB press but still trying to remember NOT to work hard during assistance work.
small pinch in the lower back during the DB rows, hopefully a hot bath fixes it. hope so as im working tommorow, then leg time, then goin to a Kid Rock concert in toronto.
Im really impressed with the 531 routine!
sorry about the delay in posts bro ive been ill... can see your really taking off already though and the workouts look brilliant and some high reps with some high weight... keep up the good work man and enjoy that concert haha!
sorry about the delay in posts bro ive been ill... can see your really taking off already though and the workouts look brilliant and some high reps with some high weight... keep up the good work man and enjoy that concert haha!
hey dont worry about it, take your time and get better. sorry to hear your so sick.
T o m m Y
09-03-09, 10:29 pm
280x9??
very very nice benching ronnie...
Damn,your 1RM has be in the mid 300's..
280x9??
very very nice benching ronnie...
Damn,your 1RM has be in the mid 300's..
im guessing somewhere in that range too. come february ill be testing all my 1RM lifts. you gonna be able to beat my dead?! done de-load week now right? get to work and eat large!
T o m m Y
09-03-09, 10:40 pm
im guessing somewhere in that range too. come february ill be testing all my 1RM lifts. you gonna be able to beat my dead?! done de-load week now right? get to work and eat large!
Hahah,i dont know man...Have you ever heard of the 5x5 program?
Nothing like selling a program like the 5/3/1 with first hand experience by seeing results like these.
Outstanding work ronnie!!! Enjoy the concert.
Northman
09-04-09, 1:41 pm
You're going to go see Kid Rock again? Why am I only finding out about this now?
Hahah,i dont know man...Have you ever heard of the 5x5 program?
i think i have, you basically step up the weight each set right?
Nothing like selling a program like the 5/3/1 with first hand experience by seeing results like these.
Outstanding work ronnie!!! Enjoy the concert.
thanks hollow!
You're going to go see Kid Rock again? Why am I only finding out about this now?
i told you about it a while back im sure, must have had food on your mind at the time!
well guys, i fucked up. didnt do legs this week. slept for 45 min on thursday night, had NO time at all on friday, so little time that i could not even make food for myself to take to work with me on saturday, slept 5h friday night, was way to tired on saturday after work to even drive all the way home, worked today also and can hardly stay awake right now.
so i need you all to start givin me shit about being a sissy and scold me so i never do this again, thanks.
Northman
09-07-09, 5:42 pm
Yah, you're a wimp!
Excuses, excuses...I know Stiff would have worked out and probably even set a PR!
standing military press
warm up
135x5
150x5
165x3
185x5
dips
bw x15
"
"
"
"
wide grip pull downs
200x10
"
"
"
"
was hoping for more with the presses, first rep i was afraid of loosing my balance and it threw me off bit. however i was still better than last cycle by 5lbs and 3 reps.
was feeling tired, stiff and unmotivated goin to the gym today, now i feel even worse.
deads
warm up,
135x10
225x5
305x5
345x3
385x11
good mornings
135x12
"
"
"
"
sit ups
15
"
"
"
"
was struggeling to find faith in myself during the workout, today i just wasnt feelin it, could have to do with the 8-900 calories i ate of lemon morange pie last night, or yesterdays first rep of heavy military press that nearly tipped me over and tired the back, not sure, feeling very tight and tired in the core. still pulled hard though! nothing like a few self inflicted slaps in the face and head to get ya goin! thanks stiff for the motivation.
heading back now to spot my old training partner.
was feeling tired, stiff and unmotivated goin to the gym today, now i feel even worse.
deads
warm up,
135x10
225x5
305x5
345x3
385x11
good mornings
135x12
"
"
"
"
sit ups
15
"
"
"
"
was struggeling to find faith in myself during the workout, today i just wasnt feelin it, could have to do with the 8-900 calories i ate of lemon morange pie last night, or yesterdays first rep of heavy military press that nearly tipped me over and tired the back, not sure, feeling very tight and tired in the core. still pulled hard though! nothing like a few self inflicted slaps in the face and head to get ya goin! thanks stiff for the motivation.
heading back now to spot my old training partner.
385 x 11 on a bad day? what would you expect on a good day!!!
haha ive snook off to give myself a few of those slaps before as much as i hate to admit it haha... good stuff ronnie
385 x 11 on a bad day? what would you expect on a good day!!!
haha ive snook off to give myself a few of those slaps before as much as i hate to admit it haha... good stuff ronnie
i was hopping for 12, i didnt think i would get past 8. guess im kinda down playing the weight moved to motivate myself. i am happy and suprised i pulled it for 11 in this state, your right.
i was hopping for 12, i didnt think i would get past 8. guess im kinda down playing the weight moved to motivate myself. i am happy and suprised i pulled it for 11 in this state, your right.
thats more like it bro, you got it done and thats all that matters, it was hardly a bad session either in not perfect training circumstances! think of if everything was perfect it could of been 15 reps! who knows.. maybe more!
thats more like it bro, you got it done and thats all that matters, it was hardly a bad session either in not perfect training circumstances! think of if everything was perfect it could of been 15 reps! who knows.. maybe more!
i really doubt 15 but that would have been great! next cycle im goin to re-calculate my maxes and be lifting heavier weights for less reps. this 10+ reps stuff for deads is killer.
i really doubt 15 but that would have been great! next cycle im goin to re-calculate my maxes and be lifting heavier weights for less reps. this 10+ reps stuff for deads is killer.
a little bit of extra motivation can go a long way, the brains a very powerful tool !, and i personally think its mentally what you got up there that decides those few extra reps! you know when the body is screaming noooo.. and u just push through
and that sounds good to me, i just re calculated mine to be lifting a bit heavier but only because ive agreed to a little friendly comp!
you got some good shit going on in this journey ronnie so keep it up man!
a little bit of extra motivation can go a long way, the brains a very powerful tool !, and i personally think its mentally what you got up there that decides those few extra reps! you know when the body is screaming noooo.. and u just push through
and that sounds good to me, i just re calculated mine to be lifting a bit heavier but only because ive agreed to a little friendly comp!
you got some good shit going on in this journey ronnie so keep it up man!
i agree with you, the brain is a powerfull tool! the brain controls the body and tells it what to do, if the brain truly knows no limits or understands them then you can become more powerul.
did re-calculating your weights hinder your progress at all? how far into your program were you when you did this?
and thanks for the complement, im working hard and eating hard.
well, the brain really isnt a tool at all if you think about it, it is each of us, our bodies are the tools, but YOU (the brain) control what the body does.
i agree with you, the brain is a powerfull tool! the brain controls the body and tells it what to do, if the brain truly knows no limits or understands them then you can become more powerul.
did re-calculating your weights hinder your progress at all? how far into your program were you when you did this?
and thanks for the complement, im working hard and eating hard.
well, the brain really isnt a tool at all if you think about it, it is each of us, our bodies are the tools, but YOU (the brain) control what the body does.
yep, u got it ronnie! more powerful is the key!
no ive only just re programmed them/it and its the first wave of my second cycle.. its only the deadlift ive changed it for to get a feel of some heavier weight..its not too much of a change but i feel it will be a good one... im pretty confident i will meet the reps and/or beat them... hope that makes sense... basically when you plan out the weights your gunna lift... well i added a bit more to the max used to work out the percentages as i feel it will benefit me
bench press
warm up
135x10
135x10
225x5
235x5
265x3
295x7 the spotter didnt do the job the way i like it, once he saw my rep speed slow down (after #3 or 4) he placed his hands under the bar to start assisting even though i didnt need it yet. i went to 7 reps like this and stopped, not sure what i could have done if things were done properly. fack.
incline DB
70x15
"
"
"
"
DB rows
70x10
100x10
"
"
"
STEAK TIME!!!
missed legs last week cause im an idiot. used the weight i wanted to use last week rather than bump it up a level like i would have IF i were not an idiot and did work out last week.
squats
warm up
135x10
135x10
225x5
295x5
325x3
365x9 (even though it was a decent set i am still kicking myself knowing i missed last week and thinking of what could have been.)
leg press
360x15
"
"
450x15
"
hammy curls
rack x12
170x12
"
"
"
upped the weight on the leg press today, the usual was feeling light, started hammys thinking the stack was what i normally did, no wonder the first set felt so heavy!
was good to be there with the guys at the ABC, reminds me to work hard as i was the smallest guy there. FOOOOD.
Northman
09-12-09, 9:21 pm
At least you aren't a fashion model.
At least you aren't a fashion model.
ZING!!! lol!
Northman
09-13-09, 8:14 pm
...and just say "no" to hemp.
Outstanding work on Saturday ronnie!
Wait a second here...why say no to hemp!? If you have some hemp...then you get hungry...then you eat more...have a little more hemp...eat some more...hey this could lead to something!
Outstanding work on Saturday ronnie!
Wait a second here...why say no to hemp!? If you have some hemp...then you get hungry...then you eat more...have a little more hemp...eat some more...hey this could lead to something!
haha, i know exactly what you mean! its the other, other supplement. stiff was refering to a post i made in a thread titled "hemp protein"
haha, i know exactly what you mean! its the other, other supplement. stiff was refering to a post i made in a thread titled "hemp protein"
I caught that other thread afterwards but you can’t blame me for thinking differently especially when you’ve got Bob Marley playing throughout the gym...one tends to have mellow thoughts...excuse while I light my spl...
I caught that other thread afterwards but you can’t blame me for thinking differently especially when you’ve got Bob Marley playing throughout the gym...one tends to have mellow thoughts...excuse while I light my spl...
i know exactly what you mean. good thing my sister just gave me her old ipod, currently trying to fill it with some metallica, amon amarth, white zombie and disturbed to drown out the music on the gyms new play list.
now headin into a de-load week again. its been 2 months of 531 and i love it!
at this point i am goin to re-calculate my max lifts and use the weights recomended from my new 1rm for the next 2 months. the reason i want to do this is because i feel i am hitting much higher reps on my working sets than i should be right now, if working with lower reps does not provide me with the similar progress i will drop the idea of the newly calculated 1rm and simply add 5 and 10lbs to my upper/lower lifts for this month.
sounds like a great plan ronnie! hope it goes well bro! enjoy the de load if thats possible!
de-load deads today... :(
got to teach a friend how to do squats, that was more fun then my own workout.
gonna spend some time watching Jim Wendler on youtube to motivate myself for next week with the increased weight.
de-load deads today... :(
got to teach a friend how to do squats, that was more fun then my own workout.
gonna spend some time watching Jim Wendler on youtube to motivate myself for next week with the increased weight.
haha teaching a friend to squat... he wont be thanking you when the weight starts getting heavy
and jim has got some awesome training vids! ive been watching alot of them recently.. his military press really impresses me.. near perfect form with alot of weight! just looks so strong
How goes the deloading ronnie?
How goes the deloading ronnie?
agonizing! but its over now... when im not lifting heavy i dont get as hungry, the biggest issue i have is my diet when im on deload. i have taught myself to eat primarly for function, so when im not tearing down muscle and trying to rebuild and refuel im kinda lost... not sure what to eat or when to eat as im not hungry for most of these days at all. its hard to be a normal person.
de-load over!
standing military press
warm up...
125x5
145x5
165x7
tri press
135x13
"
"
laying skull crushers
75x15
95x15
chin-ups, underhand grip
bw x9
"
"
overhand grip
bw x8
"
expected a little more outta my shoulder workout. tried the tricep press rather than dips but i felt the work alot more in my chest than anything by the 3rd set. and wow i suck at chin ups.
de-load over!
standing military press
warm up...
125x5
145x5
165x7
tri press
135x13
"
"
laying skull crushers
75x15
95x15
chin-ups, underhand grip
bw x9
"
"
overhand grip
bw x8
"
expected a little more outta my shoulder workout. tried the tricep press rather than dips but i felt the work alot more in my chest than anything by the 3rd set. and wow i suck at chin ups.
good to see you back in the weight room ronnie and i wouldnt say those chin ups exactly suck!!!
Still a solid session Ronnie!
T o m m Y
09-22-09, 11:07 am
Nice Mills Bro!
good to see you back in the weight room ronnie and i wouldnt say those chin ups exactly suck!!!
i feel i should be much better at them because i can do alot better with a pull down/back machine is all. but thanks anyways.
Still a solid session Ronnie!
thanks dude, gotta work hard.
Nice Mills Bro!
thanks brother.
flat bench press
warm up
210x5
245x5
275x10
incline db press
70x15
70x15
60x15
60x15
seated rows
200x10
"
"
"
suprised myself a little with the bench today, im tired and on antibiotics and still managed a solid working set. my work load of assistance movements was only 4 sets today because i was feeling tired and i am working again (for the time being) so im being sure not to burn myself out.
Damn Ronnie, that some strong pressing. Great workout and I hope you’re feeling better.
Damn Ronnie, that some strong pressing. Great workout and I hope you’re feeling better.
I agree on both counts. 275 x 10 sick or not is damn impressive.
Damn Ronnie, that some strong pressing. Great workout and I hope you’re feeling better.
thanks big guy! im feeling much better today, the fever is gone. back to my normal 94 now!
I agree on both counts. 275 x 10 sick or not is damn impressive.
thanks alot. im hoping for a steller leg workout today.
thanks big guy! im feeling much better today, the fever is gone. back to my normal 94 now!
thanks alot. im hoping for a steller leg workout today.
That's good to hear and maybe I'll catch up with you at the gym later.
squats
warm up
135x10
135x7
225x5
275x5
315x5
360x9
leg press
360x15
"
"
"
leg ext
150x12
"
1150x10
"
"
done. hungry.
T o m m Y
09-26-09, 3:06 am
Strong Squats,bench,deads,mills...shit strong everything RONNIE!
Looks like some good stuff man! I will be checking in now and then. Subbed
How are you feeling now Ronnie?
Looks like some good stuff man! I will be checking in now and then. Subbed
hey, good to have ya.
How are you feeling now Ronnie?
much better actually. looking forward to this cycle.
Good to hear you’re feeling better.
standing press
warm up
95x5
135x3
155x3
175x7 kinda cheated on the last rep, shame on me.
tri push down SS with side DB raises
160x15 tri
20x15 side
160x15 tri
20x15 side
160x15 tri
20x15 side
160x15 tri
20x12 side
160x15 tri
no shoulder work this set.
chin ups
bw x10
x9
x8
x7 AAAHHHHHH!!!
wide grip pull downs
180x10
still angry with the chin ups.
wish me luck with my dead lifts tommorow. missed last week.
Cyrus The Virus
09-29-09, 12:22 am
Just found this journey and wanted to see how you like the 5/3/1 system. I just started it myself and have completed one cycle and really like it so far.
T o m m Y
09-29-09, 12:30 am
Strong pressing bro!!
Kill it tomorrow!
Just found this journey and wanted to see how you like the 5/3/1 system. I just started it myself and have completed one cycle and really like it so far.
i really like 531, making the best gains of my life.
Strong pressing bro!!
Kill it tomorrow!
thanks buddy, im hoping for something good today.
T o m m Y
09-29-09, 7:42 pm
Howd the deadlifts go!?!?
Strong pressing Ronnie!
thanks big guy!
Howd the deadlifts go!?!?
pretty good... see below.
dead lifts
warm up
135x10
135x10
225x7
305x5
355x5
405x9
good mornings
135x12
155x12
155x12
155x12
155x12
crunches
15
15
15
using 405 today was fun because i have not tried to lift that much weight since last year, and when i did it was my 1RM. im hoping next week will go even better than today did due to the fact that i have not done deads in the past 2 weeks and i was low on food goin into the workout.
i had to cut it short with abs to be home in time to catch a ride to the KISS concert in london. all my friends laughed at me when the cooler i brought with me in the car had a 1.5L bottle of water and a container with 4 servings of rice and 6 chicken breasts, not a half box of beer.
dead lifts
warm up
135x10
135x10
225x7
305x5
355x5
405x9
good mornings
135x12
155x12
155x12
155x12
155x12
crunches
15
15
15
using 405 today was fun because i have not tried to lift that much weight since last year, and when i did it was my 1RM. im hoping next week will go even better than today did due to the fact that i have not done deads in the past 2 weeks and i was low on food goin into the workout.
i had to cut it short with abs to be home in time to catch a ride to the KISS concert in london. all my friends laughed at me when the cooler i brought with me in the car had a 1.5L bottle of water and a container with 4 servings of rice and 6 chicken breasts, not a half box of beer.
405 x 9 is awesome ronnie!!!
T o m m Y
09-30-09, 8:21 am
wow 405x9,thats some serious pulling right there...
Very good bro..
Outstanding work on the deads Ronnie and that was running low on food! Just imagine next dead session when you’re fully fueled up and ready to go!
Nice touch with the cooler...have food...will travel. How was the concert?
Once again, great work.
405 x 9 is awesome ronnie!!!
thanks alot.
wow 405x9,thats some serious pulling right there...
Very good bro..
thanks brother, gotta pull hard.
Outstanding work on the deads Ronnie and that was running low on food! Just imagine next dead session when you’re fully fueled up and ready to go!
Nice touch with the cooler...have food...will travel. How was the concert?
Once again, great work.
i had a dream last night about my next deadlift workout, im not kidding. in my dream i pulled 415 for 15 reps. i woke up with sore traps and lower back, but mabey it was from the real workout yesterday. the concert was pretty good, lots of expolosions and fire always makes a live performance cool.
bench press
warm up
135x10
135x10
225x3
260x3
295x8
incline DB press
60x15
70x15
60x15
50x15
50x15
seated cable rows
200x12
"
"
"
"
some decent bench work today, got tired quick doin incline DBs, around the 3rd set i felt a pump and burn in my shoudlers, weird cause i use the lowest incline that the bench allows.
Looks like some good stuff man!
T o m m Y
10-01-09, 10:45 pm
Strong benching as always bro!
Cyrus The Virus
10-02-09, 2:30 am
dead lifts
warm up
135x10
135x10
225x7
305x5
355x5
405x9
good mornings
135x12
155x12
155x12
155x12
155x12
crunches
15
15
15
using 405 today was fun because i have not tried to lift that much weight since last year, and when i did it was my 1RM. im hoping next week will go even better than today did due to the fact that i have not done deads in the past 2 weeks and i was low on food goin into the workout.
i had to cut it short with abs to be home in time to catch a ride to the KISS concert in london. all my friends laughed at me when the cooler i brought with me in the car had a 1.5L bottle of water and a container with 4 servings of rice and 6 chicken breasts, not a half box of beer.
That is some great progress from a year ago.
Holy crap Ronnie! Great bench work! I am just wondering if your shoulders were a bit fatigued from the bench work?
Looks like some good stuff man!
thanks buddy
Strong benching as always bro!
hey thanks man
That is some great progress from a year ago.
for sure. i have suprised myself.
Holy crap Ronnie! Great bench work! I am just wondering if your shoulders were a bit fatigued from the bench work?
perhaps, it was a tough lift.
squats
warm up
empty bar x10
" x10
135x10
135x10
225x7
295x3
340x3
380x8
hack squats
180x15
"
"
"
"
hammy curls
170x10
"
"
"
"
legs, fun time wow. food.
T o m m Y
10-02-09, 10:24 pm
Strongggg as always!
Hey man how is the weight gain coming?
Strongggg as always!
Hey man how is the weight gain coming?
weight gain is not increasing... im stuck between 208 to 211 on any given day, it depends on how much i ate prior.
i think i have been slacking in diet, i eat alot, just seems like its not enough to grow. diet is my weak point.
sweet squat day ronnie! some serious reps with some serious weight
Wow, that does look fun! Keep it up, nothing better then a great leg day.
sweet squat day ronnie! some serious reps with some serious weight
thanks, leg day is an important one.
Wow, that does look fun! Keep it up, nothing better then a great leg day.
haha, actually i really dont like leg days at all, each time i go in doubting my abilities, i dont know why but i really dont do to well mentally with leg days.
prowrestler
10-04-09, 2:42 pm
nice work on this 5/3/1 journey of yours man. keep it up, ur liftin some solid poundages
nice work on this 5/3/1 journey of yours man. keep it up, ur liftin some solid poundages
thanks man, i plan to stick to it for at least another 3 cycles.
T o m m Y
10-04-09, 10:14 pm
Then what you gonna do ronnie?
Then what you gonna do ronnie?
at that point it will be february, 6 solid months/cycles of 531. im goin to test all my lifts for 1RM (remember our little competition). then i will decide what to do at that point, a west side program may be in my future, or maby just more 531. not sure.
T o m m Y
10-04-09, 11:51 pm
ha yeah you will murder me lol...you already got 405x9 lol...im lucky if i can get 3-4 lol...
weight gain is not increasing... im stuck between 208 to 211 on any given day, it depends on how much i ate prior.
i think i have been slacking in diet, i eat alot, just seems like its not enough to grow. diet is my weak point.
Tsk...tsk...tsk...I’m not mentioning any names but you know who will be shaking his head when he reads this.
Great work on the squats!
ha yeah you will murder me lol...you already got 405x9 lol...im lucky if i can get 3-4 lol...
dont count yourself out yet.
Tsk...tsk...tsk...I’m not mentioning any names but you know who will be shaking his head when he reads this.
Great work on the squats!
i know what you mean, i can see it already.
standing military press
warm up
95x10
95x5
145x5
165x3
185x4 got wobbely on the 2nd rep, kinda threw me off.
tri cable push down SS with side DB raises
160x15
20x15
"
"
"
"
170x15
20x15
"
"
chin ups
bw x10
x9
x9
wide grip pull downs
180x10
180x10
i am not satisfied with the weight i moved today, (take notice smallnweak, my progress in shoulders is nearly non existant) however i did get a good lookin pump from the workout! traps were blown up a bit from the DB raises, delts a little rounder, arms pumped too.
just got home, ate a can of tuna with some rice, .5L of milk, 3 raw eggs, let it sit for a bit then tackle some cottage cheese before bed.
dead lifts
warm up
135x10
135x10
225x7
330x3
375x3
425x8
good mornings
135x12
155x12
155x12
155x12
155x12
sit ups
15
15
15
15
15
stretching...
425 is the most weight i have ever dead lifted!
expecting more of myself in the weeks to come when i get my eating habbits corrected.
T o m m Y
10-06-09, 11:03 pm
425x8??
wtf...
strong pulling man,i bet you could pull 500 right now...
Cyrus The Virus
10-06-09, 11:51 pm
dead lifts
warm up
135x10
135x10
225x7
330x3
375x3
425x8
good mornings
135x12
155x12
155x12
155x12
155x12
sit ups
15
15
15
15
15
stretching...
425 is the most weight i have ever dead lifted!
expecting more of myself in the weeks to come when i get my eating habbits corrected.
That is fricking awsome. It feels good to do a weight you've never done before.
Damn Ronnie...very impressive...now just get your eating in check!!!
425x8??
wtf...
strong pulling man,i bet you could pull 500 right now...
thanks, and mabey i could but im not going to try any one reps maxes till february though, im not goin to interupt what im doing untill then. conistency...
That is fricking awsome. It feels good to do a weight you've never done before.
sure does! untill late last night and today, a little tight and sore on the left side.
Damn Ronnie...very impressive...now just get your eating in check!!!
ate a little better today, trying to improve. goin to get some pepto bismal so i can calm my belly issues a bit, that may help me along.
awesome work on those deads ronnie.. and good to see your ammedning the eating! will make those lifts even more impressive in the long run!
ate a little better today, trying to improve. goin to get some pepto bismal so i can calm my belly issues a bit, that may help me along.
Are you experiencing bloating? If that's the case pepto won't really help you.