Squats squats and moar squats (W3 531)

Squat warmups 315 lbs x 5 reps 365 lbs x 3 reps 415 lbs x 4 reps Target was 415 for 1+ reps (max out week for the 531 program) Really happy about this! One or so¬†left in the tank. Just shy of my 3RM at 425 & well above […]

Mmm. Deadlifts for lunch

Boom boom boom, 10000lbs+ worth of tonnage in under 40 minutes. I was really stoked to see this weight in the program for deadlifts today – my old 5 rep max was 425 and I knew I’d be able to get 5 easy. Here were the first few reps. Those […]

Deadlifts 14-08-15

Bench Press for lunch (W2 531)

Quick workout, with no extra trimmings. In & out in under an hour and back for some charity BBQ. Bench Press warmups 205 lbs x 3 reps 230 lbs x 3 reps 265 lbs x 7 reps (sooo close to a new 8RM!) Dumbbell Bench Press 70 lbs x 10 […]

Overhead Pressing: OHP & Strongman Log (531 W1)

Getting some good work in early on a Sunday. Started off with OHP and hit a new 10RM, then cleaned & pressed for reps with a strongman log, and finished up with some rear delts & lats for balance. Primary Lift: Overhead Press 45 lbs x 10 reps 95 lbs […]

Deadlifts (531 -W1)

Heynow! I missed these – I haven’t done a real deadlift since the competition. Looked up my old rep maxes and made sure I’d hit at least one of them. Deadlifts warmups 415 lbs x 2 reps (overwarm) 315 lbs x 5 reps 365 lbs x 5 reps 405 lbs […]

Bench Press (531 W1)

Bench Press warmups 255 lbs x 3 reps (overwarm) 190 lbs x 5 reps 225 lbs x 5 reps 250 lbs x 8 reps 185 lbs x 10 reps 5 lbs short of my 8RM and my logbook shows I’ve done this weight for 10 before, but I just wasn’t […]

Lunchtime workout!

Today I was able to get in a quick workout during lunch hour, thanks to starting a membership at a gym just down the street from work. It’s not as big or well equipped as McDoles, but they’ve got barbells and racks and a platform so my bases are totally […]

W5 Deload Bench & Deadlifts

Keeping moving, keeping loose. Feeling good and enjoying the rest but damn I can’t wait to get all geeked up on caffeine and move some real weight! Paused Bench Press warmups 225 lbs x 3 reps 245 lbs x 2 reps x 3 Deadlift warmups 365 lbs x 2 reps […]


Physical Education in the US by John F. Kennedy [via Facebook]


Physical Education in the US by John F. Kennedy – Compare this with today!
Posted by Sergi Constance on Thursday, March 26, 2015