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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman week 2, day 3 (bonus day)
Sled push/pull 50ft pull 50ft push
2 x +180
1 x + 230
2 x + 270
Farmers walk
2 x 140 per hand
Stones
110-195, 185, 155, about 7 lifts total

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman week 3, day 1
This has been a little tougher than regular 531 for a couple reasons. First, I have not deloaded in a long time. I had the flu really bad back in Febuary, but have not taken any time off or done lighter workouts sense. Also, there's more and different volume than regular 531, and finally, it's been hot and humid most of the month. My new gym is great, but we are exposed to the elements.
OHP
5 x 95
3 x 105
0 x 1+ I backed off my original TM, which was a little aggressive
3 x 105
5 x 95
2 x 10 x 65 a lot of people have said volume is the key to OHP progress, so here I am
Lat pull downs
5 x 10 120, 130, 140, 150, 160
face pulls
2 x 15ish x 105
tri pushdowns
3 x 10 x 155 (I think)
OH Tri pushes (cable)
2 x 10 x 100ish
cable crunches
3 x 10 x 120ish

Halfway through this workout I got a call. I got a job (finally) after a log struggle with some work from home time i between. I pumped, it seems like a lower stress, sort of pleasant place to work. Naturally, my car decided to throw up some warning lights, ABS and Traction control. Research says these actually could be ignored, but the DYI fix requires some minor surgery, and to send the sensor out or DYI, but I don't trust my skills with $1500+ electronics. Finally, I am 308lbs, down from 336 in January. My haphazard diet, more or less lightly managing macros, combined with HIT, and some supplements keto 7, DHA (more for brain function) creatine, and MCT oil seems to be working. Oh, and MET-RX Super Test that I just started last week. Likely, it is more the training and some better diet choices, but I am getting out of SHW territory and still getting stronger. Good stuff!

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, week 3, day 2
DL
5 x 265
3 x 295
0 x 325
2 x 315
Front squats
3x5 x 135

I wandered of the field. I was feeling crappy all morning, and my head, body and soul was not in the game. My DL numbers are a little agressive, but I haven't felt so weak in a lomg time. Three tries at 20lbs less than my max, with no sucess. Definitely deload time. I might do "not doing shit deload," but I'll likely do something.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, DELOAD WEEK, day 1
I realized after skipping last Friday's training that my back was tight. It started to loosen up, and actually got sorer as the week end went on but stretching and some mashing helped.

OHP
3 x 5 x 85
Incline press
5 x 135
2 x 5 x 155
Lat pulls
3 x 10 x 155
Facepulls
3 x 10ish x 175
Tri pushdowns
4 x 10 x 155-185
Farmers carries
3 x 150ft x 80lb/side (fast)
1 x 50ft x 80lb/side gassed

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, DELOAD WEEK, day 2
Warm up/HIT
yoke sprints
4 x 50ft x 175
DL
3 X 5 X 205
front squat
3 X 5 X 185
leg press (on the giant elitFTS press with separate legs)
4 x AMAC x 225 This was the hardest legpress ever and once again illustrates who imbalanced I am.
Glut Ham raises
3 x 10ish

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, DELOAD WEEK, day 3
Log press
3 x 5 x 90
3 x 3 x 110
2 x 130
1 x 3 (failed) x 150
1 x 3 x 140
Pushpress
3 x 5 x 90 I need to work this. 150 failed only due legdrive. I could rack it easy.
Farmers
2 x 50ft x 220
4 x 50ft x 260

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, week 1, day 1, cycle 2
OHP
5 x 85
5 x 105
2 x 2 x 115 I'm actually happy with this. My OHP has been abysmal the past few weeks
Lat pulls
10ish x 2 x 170
Incline bench (hammer strength)
5 x 135
5 x 165
5 x 205
Viking press push press
5 x 135
2 x 155
Face pulls
2 x 10 x 150
Close grip bench
5 x 95 (never did CGB before)
2 x1 x 135 its a start
HIT
90LB log press 60 seconds x 3--by Crom this was awful!

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, week 1, day 2 cycle 2
DL--Utube recommended a video of Rippetoe explaining setup. It got me back on track
5 x 225
5 x 265
5 x 295 all flew up
Elitfts ssb
5 x 135
5 x 185
5 x 225
Leg press (on the giant elitFTS press with independent legs)
5 x 135
5 x 225
5 x 315 this is the hardest leg press in the world, ssrly!
Ab
Planks, hands about 6 inches elevated
4 x as long as I can (probably 30 secondsish)
Sled
4 x 5ft x 200lbs +sled--I earned my Afghan mixed grill leftovers+ mojito

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 for strongman, week 1, day 3 cycle 2
log press
5 x 90
5 x 110
5 x 130 although I find the log very taxing (need conditioning) these all felt light
Yoke walk--I don't really know what my max is, so I am tinkering a little
4 x 50ft x 355
2 x 50ft x 395--got a little carried away here--get it!--should have only been 3 x distance
Farmers
2 x 50ft x 2(130)
2 x 5ft x 2(150)
Atlas Stones
4 x 95
2 x 125
2 x 155
2 x 175
2 x 195
0 x 205 (5 attempts, the last with tacky) my grip was slipping, so I adjusted technique every way I could but still nothing. I think I was too fatigued. Simular to some DL pr's, I broke the floor but stalled. When I really pushed to ignore my body screaming "DON'T" I can pull it. Maybe I reverse the order and do these fresh next time.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 573

531 strongman, Day 1, week 2, cycle
OHP
3 X 95 axle
1 x 105 axle--holy canola this is a different lift!
3 x 110 bar, no prob
3 x 125 bar, this felt easy. My set up is essential here and made a big difference. I think I need to test 1rm ASAP. 135 seems doable
Push press
5 x 115
Lat pulls
3 x 10 x 160
Dips
3 x failure(8ish), heavily assisted w/bands
Face pulls
3 x 10ish x 125
Good mornings
3 x 5 x 135
totally missed curls and abs

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