Week 2 (Phase 2) 531 - Squat Day

Squats
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 3
115kg x 3


Step-Ups 
27.5kg x 6 (per leg)
27.5kg x 6 (per leg)
27.5kg x 6 (per leg)


T-Pushdowns (V-Bar attachment)
2 Plates x 10
2 Plates x 10
2 Plates x 10


Notes: Lost my form during the last set of squats. Felt a little heavy. 

Week 2 (Phase 2) 531 - Military Press Day

ok so I didn't exactly do 3 x3 today, but the workout was amazing. Some shoulder pain though. 


Military Press
20kg x 5
30kg x 5
32.5kg x 5
42.5kg x 6
47.5kg x 4


Dumbbell Military Press
20kg x 6
20kg x 8
20kg x 8
20kg x 4


Bent-Over raise (2.5kg) s/s with Side Laterals (5kg)
4 x 10


Reverse Curls
22.5kg x 12
22..5kg x 12
22.5kg x 12
20kg x 10

Week 1 (Phase 2) of 531 - Squat day

Squats
60kg x 5
70kg x 5
80kg x 3
85kg x 5
95kg x 5
105kg x 5


DB Step ups (Using 27.5kg DB's)
6
8
8
10


Leg Press
150kg x 10
150kg x 10
150kg x 10


Notes: Leg Press seemed heavier, probably because of those step ups, they were BRUTAL!!! 

Week 1 (Phase 2) of 531 - Deadlift Day

2 hour paper run preceded this beastly workout. Bitch I dont quit!!! NEVER!! 




Deadlifts
60kg x 5
80kg x 5
90kg x 3
105kg x 5
120kg x 5
140kg x 5


DB Rows (KROC) 
35kg x 10
35kg x 10
35kg x 10


EZ Bar Curls
20kg x 10
25kg x 8
25kg x 8


Notes: Deadlifts felt heavy :/

Week 4 of 531 - Military Press Deload day

Still a bit sore from yesterdays bjj. No excuses.

Military Press

20kg x 5

30kg x 5

40kg x 5

45kg x 5

Dumbbell Shoulder Press (high incline)

20kg x 10

20kg x 10

20kg x 10

20kg x 10

super set with,

Bentover Raise (rear delt variation)

2.5kg x 10

2.5kg x 10

2.5kg x 10

2.5kg x 10

Leaning Lateral Raise

5kg x 10

5kg x 10

5kg x 10

Reverse Curls

20kg x 10

20kg x 10

20kg x 8

Notes: Felt a little weak toward the end, didn't have as much energy this time.

Week 4 of 531 - Squat Deload day

Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best,and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!~

Christian D. Larson

Squat

60kg x 5

70kg x 5

80kg x 5

Leg Press

150kg x 10

150kg x 10

150kg x 10

150kg x 10

Bench Press (Strict form)

60kg x 8

65kg x 8

65kg x 8

Barbell Power Shrugs

70kg x 10

70kg x 10

70kg x 10

Notes: Shoulder was feeling a bit rusty at the start, The bench press and some rear delt raises warmed them up a bit so its all good. Strength was OK, I say ok because at the start I felt a little sluggish but managed to pull through half way during the workout.

IF + low carbs = death.

Oh and BJJ in the evening. :)

New Pics

Been noticing some changes lately. Bodyfat going down as expected and I'm beginning to see some mass. Spartacus, come at me brethren.

Oh yeah, went on a nice tramp yesterday. Did some hill sprints on the sand. Like a bawse!