Meanwhile, somewhere NOV.....

[BigJosh]

Originally Posted by MikeM

Well, I haven't figured it out yet. NOV? No Other Vamps? No Ordinary Volume? Not Over Valued? Nothing Open Veekends?

Just sayin'

Oh, and nice volume on your triceps there. That's gonna hurt. Well done.

Thanks Mike!
Google it or read the book. It is a central principle of the 5/3/1 philosophy.

Originally Posted by markievicz

A fine start. Think u will enjoy 5/3/1

Thanks. So far, I am liking it.

[BigJosh]

Deadlifts
5x140,175
3x210
5x230,265
6x300

Lying Leg Curl
95x16,15,14,10

Walking lunges
bw+35x10,10,8 bwx8

Situps
Bwx10x4

Overall Workout Grade: B
Good session. I'm liking how short and to the point these workouts are.
2 days later my hamstrings are very tight. It's good in a sick twisted sort of way.

[BigJosh]

Bench
5x120,150
3x185
5x200,230
260x6

Dips
bwx9,6,5

Kroc Rows
65x8, 75x9, 80x20

Tricep Pushdown
105x20,20,20,18

Overall Workout Grade: B-

Bench felt a little stale today. Probably the result of not benching for over a week.
It's been a bit since I've done dips. They were difficult, but I'm quite confidence that they well progress quickly.
Tried kroc rows for the first time. Had no problem with my right side, but the left side was a struggle. I might actually drop the weight on these next week in order to get a clean solid set on the left side.

Wendler recommends chin ups between pressing sets. However I don't yet have the balls to try that. I have very bad vertical pulling strength and need to do them.

[markievicz]

2 good sessions back to back big man..

[RobMoriRB]

good numbers on the bench Josh keep it up.

[Squatter]

Just realized you have a new journal - subbed of course!!

I sometimes wonder which is harder - the main 531 lifts or the assistance I reckon it depends whether or not its week 3.

Great start as well. I agree with Al - 531 is a better "cutting" routine than most people think. I have also cut with success on 531. I think the key is to keep cardio to a minimum and find that sweet spot of a "slight" calories deficit, and then exercise patience.

I also struggle with vertical pulling. I found doing rack chins after pull/chin ups helped improve my vertical pulling.

[BendtheBar]

Tried kroc rows for the first time. Had no problem with my right side, but the left side was a struggle.

I'm about the same. My left side is 2-3 reps behind my right. I always try to start with left and then do the same with right.

I was just talking about antagonistic work the other day. There does seem to be minor evidence that it helps some, but you know how that goes.

[mab54]

Good session Josh, and dips will progress very fast!

[Kuytrider]

Solid work all round here Josh. And MAB is right, those dips can go up mighty fast, especially when you start attaching weight. A vicious little exercise actually.

[BendtheBar]

It's been 5 days. We demand a workout.