Boring But Big For Rehab and Beyond!

Discussion in 'Training Logs' started by jshep, Oct 11, 2013.

  1. jshep

    jshep Orange Belt

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    So I am going to use the 531 boring but big to come back from a torn meniscus which lead to a 2 month break from lifting. I have had some good success with the normal 531 with Olympic lifting added in, in the past so I have decided to use this to get my leg back to normal. This time I am going to leave out the oly lifting and just follow the program as he lays it out... at least for the 3 month boring but big challenge. I am going to try my best the record everything here so I have a record and to keep me from straying off track.

    I will use some lower then actual maxes to start out because I have not been lifting much for the last couple of months and I never lifted for high reps so my endurance is shit.

    Bench max- 300 (Was 335 two months ago)
    Press max- 175 (Was 200 two months ago)
    Squat max- 300 (Was 415 two months ago)
    Deadlift max- 300 (Was 440 two months ago)

    Day 1
    Bench:
    195x5
    210x5
    225x5+ (11) no spotter
    150 5x10
    5x5:
    Pull ups
    Ring dips
    5x10
    sit ups
     
  2. jshep

    jshep Orange Belt

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    Day 2
    Squat 5x5 195
    5x5 210
    5x5 225 didn't do any extra being this was the first squatting I have done in months. They felt good though and I could have done a lot more
    5x10 150
    5x10 curls and sit ups
     
  3. jshep

    jshep Orange Belt

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    Day 3
    Max press- 175

    115x5
    125x5
    130x5+(7) Felt pretty weak on these
    5x10 90
    pull ups, rows 5x5
    sit ups 5x10
     
  4. jshep

    jshep Orange Belt

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    Deadlift max= 300
    195x5
    210x5
    225x5+ 15 had a lot more but didn't want to push it too much.
    150 5x10
    Dips 5x5
    Abs and curls 5x10
     
  5. jshep

    jshep Orange Belt

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    Realized i messed up the percentages on the first week... oh well

    bench:
    210x3
    240x3
    270x3+ 5
    5x10 @ 155 (to lazy to make 150)
    5x5 pull ups and ring dips
    5x10 situps
     
  6. jshep

    jshep Orange Belt

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    Squat:
    210x3
    240x3
    270x3+ 5 (had more but didn't want to push it)
    5x10 @ 155
    5x10 situps and curls
     
  7. jshep

    jshep Orange Belt

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    Press
    120x3
    140x3
    160x3+(4) Felt pretty weak on these
    5x10 95
    pull ups 5x5, rows 5x10
    sit ups 5x10
     
  8. jshep

    jshep Orange Belt

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    Deadlift
    210x5
    240x5
    275x5+ 10 had a lot more but didn't want to push it too much.
    155 5x10
    Dips 5x6
    Abs and curls 5x10
     
  9. jshep

    jshep Orange Belt

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    Location:
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    bench:
    225x5
    255x3
    285x1+ 3
    5x10 @ 155
    5x5 pull ups
    ring dips 5x6
    5x10 situps
     
  10. jshep

    jshep Orange Belt

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    Squat:
    225x5
    255x3
    285x1+ 5
    5x10 @ 155
    5x10 situps and curls
     
  11. jshep

    jshep Orange Belt

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    Press
    130x5
    150x3
    165x1+(4)
    2x10 95
    pull ups 2x5, rows 2x10
    sit ups 2x10

    Ran short on time any only completed 2 of the 5 sets on assistance.
     
  12. jshep

    jshep Orange Belt

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    Deadlift
    225x5
    255x3
    285x1+ 10
    155 5x10
    Dips 5x7
    Abs and curls 5x10
     
  13. LZD

    LZD Purple Belt

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    Great work in here. I'm using 531 as well. How is the rehab going?
     
  14. jshep

    jshep Orange Belt

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    Its going good, its one of those things thats kind of tough because it does not affect my day to day life. I can walk and jog and move around fine I just dont have full strength or confidence in it right now. I really like oly lifting but i am trying to stay away from it for a while to let everything get back to normal.

    Hows 531 working for you? I have had really good success with it over the last year or two. It defiantly got me stronger then I had ever been, especially in the squat and deadlift.
     
  15. jshep

    jshep Orange Belt

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    New cycle
    bench max= 305:
    200x5
    230x5
    260x5+ 7
    5x10 @ 185 (suprised how easy this felt)
    5x6 pull ups
    ring dips 5x5
    5x10 situps
     
  16. jshep

    jshep Orange Belt

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    Max 310
    Squat 200x5
    235x5
    265x5+ 7 still not pushing the squat
    5x10 155 FS
    5x10 curls and sit ups
     
  17. jshep

    jshep Orange Belt

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    Max press- 180

    120x5
    140x5
    155x5+(6) strained my neck/back on the last rep
    5x10 110
    pull ups, rows 5x5
    sit ups 5x10

    only finished two sets of accessory work due to neck/back
     
    Last edited: Nov 11, 2013
  18. jshep

    jshep Orange Belt

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    1000m row
    Deadlift max= 310
    205x5
    235x5
    265x5+ 15
    185 5x10
    Dips 5x8
    Abs and curls 5x10
    1000m row
     
  19. jshep

    jshep Orange Belt

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    bench max= 305:
    215x3
    245x3
    275x3+ 4 no spotter
    5x10 @ 185
    5x6 pull ups
    ring dips 5x5
    5x10 situps
     
  20. jshep

    jshep Orange Belt

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    Squat:
    220x3
    250x3
    280x3+ 7
    FS 5x10 @ 155
    5x10 situps and curls
     

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