The MilkMan delivers

NurseKnuckles said:
This is what I have found with 531. I can push weight I could barely squeeze out once for reps now, but in terms of overall 1RM strength? I have no idea!
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Nonsense. Get under some heavy weight. You must appreciate the difference, regardless of your rep work.
 
Dan O said:
Nonsense. Get under some heavy weight. You must appreciate the difference, regardless of your rep work.
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Agreed, I've started working up to a heavy single before my work sets on days I'm feeling good. It's really given me more confidence moving heavy weight.
 
Without putting words in Nurse's mouth, if his stance is anything like mine at present, I am trying to not get too caught up in chasing 1RMs all the time, like I have been guilty with (and largely unsuccessful) in the past with my deadlift.

My main concern each session is to try and hit a rep PR and let the weights progress as part of the program. I still get the heavier work in as part of my "Joker Sets", which is beneficial and nice to feel the extra weight, but the numbers on those are not set in stone.

I figure if I start repping my previous 1RMs I'm likely good for an increase.
 
I felt like I was trying to push too hard every session with 531. Especially when using joker sets. I know that my fault not really the program but it was just so easy to try and go for 1rep maxes often.

I feel like i am making better progress now by following a set structure and only trying for maxes every 12 ish weeks. It can be boring tho, doing the same sessions each week but with 2.5kg added.
 
fbmmofo said:
I felt like I was trying to push too hard every session with 531. Especially when using joker sets. I know that my fault not really the program but it was just so easy to try and go for 1rep maxes often.

I feel like i am making better progress now by following a set structure and only trying for maxes every 12 ish weeks. It can be boring tho, doing the same sessions each week but with 2.5kg added.
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Yeah I can see how that could happen with the inclusion of the joker sets. I tend to have a rough idea of what I want to work up to each session.

This morning's training:

5/3/1, Cycle 7, Week 6, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 3

5/3/1
140kg x 5
160kg x 3
175kg x 1 + 2 = 3 reps

Lifted outside, was chucking it down with rain, good times (!?).
 
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MilkManUK said:
Without putting words in Nurse's mouth, if his stance is anything like mine at present, I am trying to not get too caught up in chasing 1RMs all the time, like I have been guilty with (and largely unsuccessful) in the past with my deadlift.

My main concern each session is to try and hit a rep PR and let the weights progress as part of the program. I still get the heavier work in as part of my "Joker Sets", which is beneficial and nice to feel the extra weight, but the numbers on those are not set in stone.

I figure if I start repping my previous 1RMs I'm likely good for an increase.
Click to expand...

Pretty much this.
I don't do jokers, but I blame that on the time I give myself in the gym. I am using the advanced programming right now, maye next cycle I'll use the jokers or something. I'm just not going to fall into the trap of 1RMing and getting discouraged when I don't make weights I think I should be.
 
5/3/1 - Cycle 7, Week 6, Day 3 - Bench Press

Warmup
50kg x 5
60kg x 5
80kg x 3

5/3/1
87.5kg x 5
100kg x 3
110kg x 1 + 2 = 3 reps

Joker Sets
112.5kg x 2
115kg x 1

Squat Doubles
65kg x 2
85kg x 2
105kg x 2
125kg x 2
145kg x 2
165kg x 2
165kg x 2
165kg x 2
 
5/3/1 - Cycle 7, Week 6, Day 4 - Squat

Warmup
20kg x 5
65kg x 5
85kg x 5
100kg x 3

5/3/1
122.5kg x 5
140kg x 3
155kg x 1 + 3 = 4 reps

Joker Sets
160kg x 2
165kg x 2
170kg x 1
175kg x 1
 
Training max update
Military Press: 82.5kg (same as last cycle)
Deadlift: 185kg
Bench: 117.5kg
Squat: 165kg

5/3/1 - Cycle 8, Week 1, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
40kg x 5
50kg x 3

5/3/1
55kg x 5
62.5kg x 5
72.5kg x 3 only. Nuts.

Joker Sets
72.5kg x 3
72.5kg x 2
72.5kg x 2
72.5kg x 1

Front Squat
72.5kg x 3
72.5kg x 3
72.5kg x 3
72.5kg x 3
72.5kg x 3

Notes
Just finished my 6th, 12 hour nightshift, wasn't feeling particularly great coming into this session and it ended up being very lacklustre.
 
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5/3/1 - Cycle 8, Week 1, Day 2 - Deadlift

Warmup
70kg x 5
90kg x 5
110kg x 3

5/3/1
122.5kg x 5
140kg x 5
157.5kg x 5 + 6 = 11 reps

Joker Sets
162.5kg x 3
167.5kg x 3
172.5kg x 3
177.5kg x 2
 
Mid-week, low volume squat day (ie mainly singles)

100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
172.5kg x 1
175kg x 1
177.5kg x 1
100kg x 12

Front Squats
60kg x 5
60kg x 5
60kg x 5
60kg x 5
 
5/3/1 - Cycle 8, Week 1, Day 3 - Bench Press

Warmup
40kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 5
90kg x 5
100kg x 5 + 1 = 6 reps. Lost position / tightness after the 4th rep.

Joker Sets
105kg x 4
110kg x 2
110kg x 2

First Set Last
80kg x 12

Squat
50kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 2
170kg x 2, failed 3rd rep which, had I got it, would have been a PR I think.
 
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5/3/1 - Cycle 8, Week 1, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
107.5kg x 5
125kg x 5
142.5kg x 5 + 5 = 10 reps. Rep PR!

Joker Sets
160kg x 4. Rep PR!
170kg x 3. Rep PR!
180kg - fail, got greedy, 3 PRs in one session is enough.
 
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5/3/1 - Cycle 8, Week 2, Day 1 - Military Press

Warmup
20kg x 5
40kg x 5
50kg x 3

5/3/1
60kg x 3
67.5kg x 3
75kg x 2 only, no third rep - knew this would happen, should have warmed up properly.

First Set Last
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Hammer Curls
17.5kg (each hand) 3 sets of 8 reps.

Cable Curls
12.5kg 3 sets of 12 reps.

Dumbbell Front Raises
9kg x 12

Now warmed up, I went back and did 70kg for 2 sets of 2 reps on Military Press.
 
5/3/1 - Cycle 8, Week 2, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1

5/3/1
130kg x 3
150kg x 3
167.5kg x 3 + 4 = 7 reps

Joker Sets
175kg x 3
180kg x 3

Second Set Last
150kg x 3
150kg x 3
150kg x 3

Barbell Shrugs
60kg x 12
60kg x 12
60kg x 12
60kg x 12
 
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