Another Old Dude's Probably Not Justified Intermediate Training Log

[Silentpadna]

Cycle 2 Session 4 (531 2x per week, 2 compounds plus assistance) Late entry.

Main Lifts:

Dead Lift: 95x5, 95x5, 155x5, 175x5, 205x3, 245x3, 275x3, 310x3 + 1

Overhead Press: 45x5, 45x5, 65x5, 75x5, 85x3, 100x3, 115x3, 130x3 + 1

Assistance

Pendlay Row: 95x10, 95x10, 95x10

Dumbbell Curl: 30x10, 30x10, 30x10

Squat: 135x10, 135x10, 135x10, 135x10, 135x10

Tricep Extension: 40x10, 40x10, 40x10

Still some lingering shoulder pain, very mild - left over from benching last Thursday.

[Silentpadna]

Changed up my schedule just a bit. My workouts have been taking too long. I can't quite do 4x per week, which is ideal for this program, but since I work at home on Tuesdays (and my gym is at our corporate site), I've opted to train M/W/Th with Monday serving as a "double up". This means I have one long day and two shorter ones. So 531 with 2 main lifts on Monday and 1 each on Wednesday and Thursday.

Main Lift:

Bench Press: 45x5, 45x5, 100x5, 110x5, 135x3, 165x5, 185x3, 210x2 + 1 (PR for weight)

Assistance

Chin-up: unassisted 5, 4, 18 lb assist: 5. Didn't have it for chin ups today.

Bench Press: 115x10, 115x10, 115x10

Tricep Extension: 45x15, 45x15, 45x15

My shoulder is becoming a real problem. It's not general muscle soreness, just pain. I can tell the difference. I think I'm going to back off from doing bench presses for awhile and find something to do in the short term. Can't afford to see a doc at the moment so I'll see if some rest, with some very light work on form might be in order. Hoping I don't have something serious going on in there. I thought it was improving, but pushed through today when I probably shouldn't have.

Squat day tomorrow with some leg-based assistance.

[codger]

210x2 + 1 (PR for weight)

Nice PR!

[Silentpadna]

Nice PR!

Thanks. I probably had another left and can probably squeeze a few more pounds, but I'm gonna instead rest the shoulder and if I need to restart lower and build back up that's okay too. I have to remind myself that I'm in no big hurry. Worst case is that there may be a problem in there. Even then, it's a marathon right?

[codger]

Even then, it's a marathon right?

A lifelong one!

[Silentpadna]

531 Cycle 2 Week 3

Main Lift

Squat: 45x5, 45x5, 120x5, 145x5, 175x3, 225x5, 255x3, 280x1 + 1 (Weight PR)

Assistance

Leg Extension (single leg each): 55x10 ea., 70x10 ea., 70x10 ea.

Leg Curl (single leg each): 55x10 ea., 55x10 ea., 55x10 ea.

Hanging Leg Raise: 10 reps x 3 sets

[codger]

Those PRs are starting to pile up!

[Silentpadna]

Those PRs are starting to pile up!

That's only because I haven't hit a stall yet in the much slower 531 progression. Since the squat PR was 275 for 5 at the end of SS NLP, I figure I have a few cycles where the increases should be handled decently.

But.....I'm always excited to do something I haven't done. And I had never squatted 280 before so it still counts! 300 is not far away, and 3 plates too. Still gunning for the 100/200/300/400 milestones. Got the first two. By the time I get to the last two I'll be closer to the original (what I thought was far far away at the beginning) goal of 1/2/3/4 plates on each of the main lifts (135 OHP/225 Bench/315 Squat/405 Deadlift). Again, seeing other older guys in my age range knocking that down is an inspiration. As always, thanks for stopping by!

[Silentpadna]

531 Week 7 Double-up Monday (M/W/Th) to schedule the 4 mains - 2 on Mondays

Main Lifts:

Deadlift: 95x5, 145x5, 185x5, 215x5, 275x5, 305x3, 335x1 + 1

OH Press: 45x5, 45x5, 70x5, 80x5, 100x5, 115x3, 1301 + 2

Assistance:

Pendlay Row: 95x10, 95x10, 95x10

Tricep Pulldown: 45x15, 45x15, 45x15

Dumbbell Curl: 30x10, 30x10, 30x10 (ea)

No issues. Nothing was that hard today. Well, the top end deads are usually a little hard so there was that - a little.

Wednesday would normally be bench day, but I'm taking a vacation day and won't be at the gym. I need to rest that shoulder anyway. Back Thursday for squats, and since I started this on Thursday, it will actually be a de-load week.

[Silentpadna]

Was off on Wednesday as planned. No bench this week. Gonna rest at least a couple of weeks for that lift anyway.

Thursday was 531 Cycle 2, Week 4, Session 1 De-load

Main Lift

Squat: 45x5, 45x5, 95x5, 95x5, 95x3, 120x5, 150x5, 185x5

Assistance:

Lat Pull Down: 100x15, 100x15, 100x16

Squat: 150x10, 150x10, 150x10

Tricep Pulldown: 50x10, 50x10, 50x10

Chinup: 5, 5, 5, 4 All body weight. Yeah!