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Old 12-15-2013, 01:08 PM   #1
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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!

Last edited by Nathan; 12-15-2013 at 01:13 PM.
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Old 12-15-2013, 03:44 PM   #2
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Good luck Nathan. Smash some PRs. Will be following along.
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Old 12-15-2013, 05:57 PM   #3
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Good luck man.

Zombieland was the best zombie movie we've had in a long time(outside of Shaun of the Dead)
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Old 12-15-2013, 09:31 PM   #4
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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!
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Old 12-15-2013, 09:55 PM   #5
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Hope you get you results straightened out. Got mine done in August and found the same issues. All good now though
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Old 12-16-2013, 11:12 AM   #6
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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?
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Old 12-17-2013, 11:12 AM   #7
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Originally Posted by Nathan View Post
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.
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Old 12-17-2013, 11:06 AM   #8
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Smash on! Good luck to ya!
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Old 12-17-2013, 11:13 AM   #9
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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
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Old 12-17-2013, 12:00 PM   #10
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Great start to 5/3/1. Looks good.
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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