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-   -   Time to Nut Up or Shut Up (http://www.muscleandbrawn.com/forum/showthread.php?t=15816)

Nathan 12-15-2013 01:08 PM

Time to Nut Up or Shut Up
 

Finally starting a training log, which was the main reason I joined this forum.

Quick stats
Height- 5'4
Age- 29 (11/20/1984)
Weight- 144-147
Federation- NASA
Best Meet Lifts (at 132)- 304(wraps), 209, 424

Have had some health issues this year that I have let get in the way of my training. Most recent setback was finding out I was hypothyroid and had low testosterone. I thought these might be the cause of too much training and not enough food over time, so I did the following...

Took a month off in July/August. Started training again by doing a 531 2 day template. However, I did front squats and SLDLs in place of the more taxing low bar squats and deadlifts. I also used a low training max and did just the required reps. After 7 weeks of that I added the squat/deadlift back in and began using the 75/85% volume work routine from Beyond 531. Still doing 2 days a week and each lift just twice a month.

Now here I am 7 weeks after that, and I've decided its time to up the intensity and get strong as hell. I'll still be weight training 2 days a week, but will really be putting the effort in.

Doing 531 I'll be pushing for PRs on the last sets, doing joker sets/singles, and down sets as well. Starting with squats tomorrow!

BendtheBar 12-15-2013 03:44 PM

Good luck Nathan. Smash some PRs. Will be following along.

HumanHorrorFilm 12-15-2013 05:57 PM

Good luck man.

Zombieland was the best zombie movie we've had in a long time(outside of Shaun of the Dead)

Nathan 12-15-2013 09:31 PM

Quote:

Originally Posted by HumanHorrorFilm (Post 437117)
Good luck man.

Zombieland was the best zombie movie we've had in a long time(outside of Shaun of the Dead)

Definitely agree with that! As far as shows The Walking Dead is awesome!

Kag94 12-15-2013 09:55 PM

Hope you get you results straightened out. Got mine done in August and found the same issues. All good now though

Nathan 12-16-2013 11:12 AM

Got a question for you guys. What do you think about doing high pulls before squat/deadlift days? I've been interested in trying them, but not sure where to fit them in since I only train 2 days a week. Maybe it would be a good warm up?

dzarello 12-17-2013 11:06 AM

Smash on! Good luck to ya!

KD5NFW 12-17-2013 11:12 AM

Quote:

Originally Posted by Nathan (Post 437290)
Got a question for you guys. What do you think about doing high pulls before squat/deadlift days? I've been interested in trying them, but not sure where to fit them in since I only train 2 days a week. Maybe it would be a good warm up?

I used to do power cleans as a warmup to squat day. I think it's fine as long as you keep the volume in check.

Nathan 12-17-2013 11:13 AM

12/16 - Monday - Squats C1W1

Got back at it hard today and made a video with some of my sets. It was pretty brutal!



Warm Up
Jump to Box - 5 x 2
Then some light power clean and high pulls.

Squat
165 x 5
190 x 5
215 x 10 (belt)

Joker Set
230 x 5 (belt)

Down Sets - Paused
165 x 5 x 3 sets

3" Deficit Deadlift
155 x 5
225 x 5
255 x 5
285 x 5

Dead x 10 minutes...

Farmer Walks

Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15

dzarello 12-17-2013 12:00 PM

Great start to 5/3/1. Looks good. :wt:
Maybe try pulling your elbows under the bar when squatting instead of flaring them back. That might help keep you upright instead of leaning forward. Just my two pennies!:)


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