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Thread: Buldog73's Master's Weightlifting log

  1. #1

    Buldog73's Master's Weightlifting log

    So, I've been asked by a couple of folks to log my version of Beyond 531 that I've started. For those who don't know, I'm a 43 year old Master's lifter typically competing at 85kg. I've been lifting for over 15 years, and although my technique is pretty good, my strength is not where I feel it needs to be. Also, I feel my strength is not rounded out very well at all, so I'm embarking on a 531 program to even it out and get stronger.

    My current numbers are: SN 75kg, CJ 111kg, Back Squat 157kg, Front Squat 130kg. I've had higher numbers for SN and CJ in the past, 90/120 respectively, but due to minor injuries and such, those numbers have gone down slightly and I'm looking to bring them back up. I feel my biggest weakness right now is power/strength in the second pull for both lifts, I have not kept that up over the years. So, you'll see a somewhat modified version of 531 BBB with Olympic lift variations targeted to improve weaknesses and get stronger overall.

    The numbers and jumps might look interesting as I only have 2.5kg increments at home, and I'll be splitting my training time with Lifetime Fitness where weights are in LBS.

    Monday, 11/14/2016:

    Block Snatch - not very good at these, so targeting them
    40kg x 2, 2, 2
    50kg x 2
    55kg x 2, 2, 2, 2, 2 (5 sets) - started off feeling bad, got better as the sets went on, will be working to up the sets to 8 over time

    Back Squat 531 - this is calculated off 157kg max, 140kg training max
    60kg x 5
    75kg x 3
    90kg x 5
    105kg x 5
    120kg x 5+2 (7) - left 1-2 in the tank as the book says, solid first day and only 1 rep off PR

    Snatch Deadlift - DL accessory (50% to start with)
    60kg x 10
    60kg x 10
    60kg x 10
    60kg x 10
    60kg x 10 - these were much harder doing 10 reps than I thought!!

    Left it here, but I will add more accessory work at the end of workouts as I adjust to this program, such as abs, face pulls, arm work, and chins. Let me know if you have any questions, and I'll try to answer.

  2. #2
    So, my legs, hips and lower back were pretty sore Tuesday from Monday's training. Hit Bench and Press accessory today.

    Wednesday, 11/16/2016

    Block Cleans - did these at Lifetime Fitness, so worked from spotter arms on the squat rack, little higher than my blocks at home, not quite mid-thigh
    52kg x 2, 2
    70kg x 2
    80kg x 2, 2, 2, 2, 2 - felt good for lighter weight!!

    Bench Press 531 - haven't maxed in some time, so guessed a bit on max
    bar x 8
    95lbs x 5
    110lbs x 5
    125lbs x 5
    140lbs x 7 (5+2) - based on training max of 165lbs, which was probably about right, especially with my left shoulder

    Military Press - based on training max of 60kg
    30kg x 10 x 5 sets

    Left it here. As I mentioned before, I'll start adding the more accessory work after this first cycle.

  3. #3
    Thursday, 11/17/2016

    Block Snatch
    40 x 2, 2, 2
    50 x 2
    55 x 2, 2/3, 2, 2, 2 (5 sets - missed 1st rep on 2nd set)

    Clean DL
    70 x 3
    90 x 5
    105 x 5
    120 x 8 (5+3) - good set, but knew my back would round on another rep

    Back Squat - accessory
    70 x 10, 10, 10, 10, 10 - felt like cardio!!

  4. #4
    Saturday, 11/19/2016

    End of the week, interested to see how the classic lifts felt today.

    Snatch
    43 x 2, 2
    52 x 2, 2
    57 x 2
    62 x 2 - felt pretty good, but left it here

    Clean & Jerk
    62 x 2+1, 2+1
    75 x 2+1
    84 x 2+1

    As you can tell by the weights, I was at Lifetime Fitness, just wanted to convert to kg

    BTN Push Press 531
    bar x 8
    130lbs x 5
    150lbs x 5
    170lbs x 4/5 - might have started a bit too heavy, or just tired shoulders

    Front Squat 531
    135lbs x 4 warm-up
    170lbs x 5
    200lbs x 5
    225lbs x 5 - didn't do any plus sets, this seemed more than hard enough today

    Close-Grip Bench - bench accessory
    bar x 10
    85lbs x 10, 10, 10 - that was enough with the push press 5's

    Face Pulls
    12.5lbs x 20 - felt good on my shoulders, but ready for time off!!

    I welcome any critiques of my program as I've finished the first week.

  5. #5
    Looks like a solid first week.
    I think you'll know what and where to tweak after a couple of cycles.

    Good luck!

  6. #6
    Quote Originally Posted by WLGuy View Post
    Looks like a solid first week.
    I think you'll know what and where to tweak after a couple of cycles.

    Good luck!
    Thanks!! Felt good enough to start week 2 today!!

    Monday, 11/21/2016

    Block Snatch - just above knee
    40x 3, 3
    50 x 2
    55 x 2
    57.5 x 2, 2, 2, 2, 2 - pretty good work today, getting better extension

    Back Squat 531
    60 x 5
    80 x 3
    97.5 x 3
    112.5 x 3
    127.5 x 6 (3+3) - don't have 1 kg change plates, so have to round a bit, should have been 126. Last rep had the hips go slightly back, but no good morning and was able to bring the hips back under quick enough

    Snatch Pull/DL - DL accessory
    60 x 10, 10, 10, 10, 10 - did the first handful of each set as pulls with a bump/shrug, then finished with deads

    Hang from Pull-up bar x 30 sec

  7. #7
    Solid day lifting today!!

    Wednesday, 11/23/2016

    Block Clean
    50 x 3, 3
    65 x 2
    75 x 2
    85 x 2, 2, 2, 2, 2 (5 sets)

    Went to Lifetime Fitness

    Bench Press 531
    bar x 10
    95lbs x 3
    115lbs x 3
    135lbs x 3 - should have been 133.4, so rounded up
    150lbs x 5 (3+2)

    Military Press - accessory
    bar x 10
    30kg x 10, 10, 10, 10, 10

    Guys next to me snatching, so I had to do...

    Tall Snatch
    bar x 5
    30kg x 5 - done!!

  8. #8
    Meant to lift yesterday before the eating began, but just didn't feel up to it.

    Friday, 11/25/2016

    Block Snatch
    40 x 3, 3
    50 x 2, 2
    55 x 1
    60 x 1 x 10/11 OTM - missed 8th rep, straightened out my pull and completed the rest

    Lifetime Fitness

    Clean Pull/DL
    135lbs x 3, 3
    185lbs x 3
    215lbs x 3
    245lbs x 3
    280lbs x 6 (3+3) - solid day!!

    Back Squats - accessory
    70kg (155lbs) x 10, 10, 10, 10, 10 - these still suck

    Bicep Curls
    bar x 10, 10, 10

  9. #9
    I did get my upper body work in yesterday, but it might have affected my snatches today. Holiday weeks get me off schedule.

    However, got back on my regular schedule today, finishing up my first 5/3/1 cycle.

    Monday, 11/28/2016

    Block + Floor Snatch
    40 x 2+1, 2+1
    50 x 1+1
    55 x 1+F F, 1+1 - cutting the pull short off the floor, have to remind myself to keep pulling
    60 x 1+F F, 1+1 - same as above
    62.5 x 1+1 - finally strung the 2 together in first set, left it here

    Back Squat 5/3/1
    60 x 5
    90 x 3
    105 x 5
    120 x 3
    132.5 x 1+3 (4) - not bad for my first cycle through

    Snatch Pull+DL
    60 x 5+5, 5+5, 5+5, 5+5, 5+5 - these still suck

  10. #10
    Wednesday, 11/30/2016

    Wasn't sure about timing today, so started with my 531 and accessory work first...

    Bench Press 531
    bar x 8, 8
    95lbs x 5
    125lbs x 5
    140lbs x 3
    155lbs x 1+4 (5) - solid day

    Military Press
    65lbs x 10, 10, 10, 10, 10

    Had time, so went ahead with cleans...

    52kg x 2, 2
    61kg x 2
    70kg x 1
    80kg x 1
    88kg x 1
    97kg x 1 - no chalk with me today, so left it here

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