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TheKraken
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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
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Join date: Dec 2011
Posts: 597

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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TheKraken
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Join date: Dec 2011
Posts: 597

531 for strongman, week 2, day 2, cycle 2
DL
3 x 245
3 x 275
3 + 1 x 315
SSB cambered squats
3 x 135
3 x 165
3 x 195
Tire flip
5 x 500lb
5 x 750ish epic gringers
Sled/h-stone medley
4 x 50ft sled, 50ft stone

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TheKraken
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Join date: Dec 2011
Posts: 597

531 for strongman, week 2, day 3, cycle 2
Log c&p
3 x 110
3 x 130
2 x 1 x 150 a little jump but technique felt dialed in. 3 attempts, 1 fail
Yoke Walk
1 x 50ft x 355 (4 x 45 +175)
1 x 50ft x 395
2 x 50ft x 435
1 x 40ft x 475 fell 10ft short
1 x 50ft x 355
Farmers
4 x 260 I left everything on the mat. I think I got a glimpse of Valhalla

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TheKraken
Level

Join date: Dec 2011
Posts: 597

531 for strongman, week 3, day 1, cycle 2
OHP
5 X 105
3 X 115
1 X 125 Not feeling 100%, but making progress on OHP
Lat pulls
4 x 10 x 160
Incline Press
5 x 185
3 x 205
1 x 225
Face pulls
3 x 15 x band
Heavily assisted dips
5 x 4
Freak?n tire flipp?n
3 x 50ft (500lb-er)
1 x 25ft (500lb-er)
Training for a Highland/Strongman event in 30 days. Kilt ordered. Tire flipping was recommended for training for the caber toss, and there is a medley with the tire included. I hate flipping tires. I think I need to asses my technique and as usual, improve my conditioning as much as possible but?I am still stronger and still losing weight so happy. Also, I think I?ll buy a hopefully cheap 20lb medicine ball to practice ?putting,? something I have done for exactly 15 minutes in HS when I tried out for the shotput because I thought they?d let me into the weight room.

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TheKraken
Level

Join date: Dec 2011
Posts: 597

531 for Strongman, week 3, day 2 cycle 2
5 x 260
3 x 295
1 + 1 x 325 this came up slow(er) but with authority I have been battling a sinus infection and I am sure I was running fever. I was feeling sort of crappy, but I got the work done. As usual, I think I have a new PR waiting for the taking
Cambered SSB Squats
5 x 135
3 x 185
1+1 x 225 I got back into the habit of ?popping up? out of the hole, which is great for explosiveness, but not to smart with the cambered bar swing forward trying to pin me to the floor
I mixed in kettlebell swings with 23kg, (stupid metric system) or 50 American pounds, in hopes of being prepared for a caber toss event. My posterior chain is a whole new kind of sore

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TheKraken
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Join date: Dec 2011
Posts: 597

531 for Strongman, week 3, day 3 thus endith cycle 2
Log clean and press
5 x 110
3 x 130
1 x 140
1 x 150
1 x 155 new PR!
0 x 2 x 160
Atlas Stones
3 x 75 to 56in
2 x 95 to 52in
1 x 135
1 x 175
1 x 195
1 x 225 new PR! Get it lapped, don't turn back!
Yoke walk
355 x 2 x 50ft
455 x 2 x 50 ft new PR!
Farmers walk
360 x 2 x 25ft should have done a lighter warm-up pass first
360 x 50ft new PR!

Sinus infection finally going away, best training all week! PRed on every event and remained in control of my bowels the whole morning.

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TheKraken
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Join date: Dec 2011
Posts: 597

531 for Strongman, week 1, day 1 cycle 3
OHP
5 X 95
5 X 105
3 X 2 X 125
5 X 95
Lat pulls
3 x 10 x 140-160
Incline press
5 x 135
3 x 185 a little too much of a jump
5 x 185
Face pulls
3 x 15ish
Heavily assisted dips (used a lighter band)
3 x 5
Tire flip/keg carry medley
3 x 50ft (500lb tire/100lb keg) this was brutal. I?m finally dialing in my tire flipping technique. It feels like a forward leaning sumo, but it didn?t hurt and my speed seems to picking up.

Also, I'm at a little of a crossroads. I have my first Highlander/Strongman competition coming up in 3 weeks. I am tempted to train hard right up until the contest, which would fall on my normal "event day," which I am usually pretty fresh for. Any input would be good here.

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TheKraken
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Join date: Dec 2011
Posts: 597

531 for Strongman, week 1, day 3, cycle 3
I missed DL day due to my wife's birthday, pretty lame but that's married life. I'm not entirely worried about it because the event days are the musts for me right now and my posterior chain takes a consistent beating in this program. I did gain 2lbs, this week, but I have been eating like a pig, sort of a mini bulk.
Log C&P
Feeling fresh I decided to go all-in here
5 x 110
5 x 130
5 x 150 (really 5 attempts, 3 successes)
push press (total focus on leg drive)
5 x 110
Farmers
1 x 50ft 260lbs
1 x 50ft 300lbs
1 x 50ft 340lbs
tire flipping
2 x idk 750lb not great for the speed i need, but technique feels right
light stone set
2 x 75-155, various heights

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TheKraken
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Join date: Dec 2011
Posts: 597

531 for Strongman, week 2, day 1, cycle 3
OHP W/ a 35lb swiss bar
3 X 105 2x25+20+35
3 x 115
0 x 135 (3 attempts, I actually think I got one, but it was ugly a not convincing if I did)
3 x 115
3 x 105
Lat pulls
4 x 10 x 150
face pulls
2 x 20
Dips (heavily assisted with a slingshot)
3 x 5
Circus Dumbbell--for the hell of it
3 x 45 (really looking for technique here)
1 x 55 (again, pretty questionable, but it seems more like a practice issue over strength)
I gained 3 lbs, sort of frustrating but I had relaxed the diet too much so I know exactly why. It might be some water retention after a very hot/humid Saturday and loading up on creatine, but its a wake up call to stay on the path.



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TheKraken
Level

Join date: Dec 2011
Posts: 597

531 for Strongman, week 2, day 2, cycle 3
DL
3 X 245
3 X 275
3 X 320 this felt light. I need to remind myself to go past the proscribed reps and start PR'n properly.
SSB
3 X 135
3 X 185
3 X 225
750LB Tire
2 x 50ft

Over all, feeling strong and like I'll "peak" right on contest day, 9/27. I'll probably bomb the throwing events, but I should be a force in more strongman-ish events

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TheKraken
Level

Join date: Dec 2011
Posts: 597

531 for Strongman, week 2, day 3, cycle 3
Log c&p
3 x 110
3 x 140
1 x 155 (after many attempts)
3 x 140
Yoke walk
1 x 50ft x 355
1 x 50ft x 405
1 x 50ft x 455
Farmers
3 x 100ft x 260
Atlas Stones
110-225

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