For real. I’m getting mad strong. It’s kind of scary. Scary awesome!
Ok, not really… but I am getting stronger and it feels so good! Sing it with me… get-ting-strong-er and it feels so good.
Yes, that was a super lame intro. I apologize. What I won’t apologize for is how dang excited I am to tell you that with still under 2 months of focused strength training to supplement my CrossFit WODs, I’m making some pretty awesome strength gains! Gainzzzz!!!
531, the program I’m using, is a linear progression where you add weight and volume in small doses to maintain consistent strength gains over a long period. With it, there is a calculation (hooray calcs, says the engineer!) that you can estimate your 1RM based on reps and weight. This way, you can track progress from week to week and month to month.
I’m posting my monthly tracking sheets on this 531 page. See all those pretty colors and numbers? You can see where I started with my 1RMs on the Weeks 1-4 sheet. On the Weeks 5-8 sheet, you can see where I am destroying those previous 1RM.
Bench Press
I must’ve been tired on the day I took my bench max for this program. I’ve consistently had my calculated max at around 225 pounds. 225 pound bench press!! There was a time when this was my life long goal to get ONE rep at this weight! I’m almost there and I’m sure I’ll get multiple reps at that weight soon! That seriously blows my mind. True, it was the bench press that kicked my butt when I did Linda the other day, but I definitely can feel improvement in strength… and I know my chest is growing because my shirts are tighter! Now if that isn’t a win-win, I don’t know what is! =)
Press
This is still the lift I struggle the most with. I think a lot of it has to do with my form. I’m pretty sure I don’t have a straight up and down bar path. I think I push out away from my face and then arc up to overhead. I need to video this and confirm. Once I get my head out of the way and the bar traveling correctly, I think that’ll really boost my press. As it stands right now, I’ve added a calculated 10 pounds to that lift, representing a little less than a 10% increase. I’ll take that!
Squat
Today (yesterday when you read this) was the best squatting day I’ve ever had. Ever. It wasn’t the most weight I’ve ever squatted, but it was the best I’ve ever felt squatting. Again, no video, but I think I had my best squatting form. I felt my chest stay up and my weight back on my heels. I could feel my head stay up as I pushed out of the bottom.
I have been working on stretching and mobility, so maybe that’s finally paying off? Maybe taking those lacrosse balls to my rear hasn’t been totally unnecessary?
It’s 5/3/1 week, which is the heaviest week of the month. I had 195 on the bar and a goal of 6 reps. Holy hell, I crushed those squats! I ended up with 8 reps and maybe could’ve gotten a 9th. Maybe. Even at 8 reps, that calculates to a 245 1RM… a 30 lb PR!
Whoa!!! All the gains! Can’t wait to actually test this calculated max. And I did this without a lifting belt, no lifter shoes… all natural. I’m proud of that.
Deadlift
I saved the best for last. If you follow me on Instagram, you may have seen this last night. (If you don’t follow me on IG, remedy that now!)
That bar has 4 plates on it. On each side. Plus the bar. Which adds up to four freaking hundred (and 5) pounds!
Yup. I’m in the #400club. Wooooooooooooooo!!!
This was my birthday goal (January 22, yes I expect presents, just saying). It’s now my past goal.
Testing my max deadlift was not part of 531. It happened amongst the right people with the right setting and the right hype music playing.
Before I lifted 405, I wanted to go for an even 400. Something about lifting 400 pounds… that seems like such a huge number. I remember the first time I tested my max deadlift and got 315. That was only 8.5 months ago. And at the time, 400 seemed forever away.
Anyways, it’s one of my OCD tendencies to have even numbers of things, so I had to hit 400 before I could go over. I got it on my first attempt, plus a victory yell.
Oh yeah, there’s 400 pounds on there! Look at that bar bend!
So of course, after 400, I could take all those little plates off and slide one more big plate on. And that’s exactly what I did.
My 405 lb deadlift was heavy. It took a few seconds to get it up and locked out. But, I knew as soon as I got it an inch off the ground, that I was going to complete the lift. It felt awesome.
**
There’s a little lifting update for you. 531 works for some strength gains!! At least 2 months in it does. Sorry this post was all about me and my status but… hey, it’s my blog. =)
Your turn -> Set any PRs lately? Have you had a day recently were your lifts/runs/gyrations to zumba felt on point?
WOA – You deadlifted 400 lbs?!?!?! That blows my mind! Congrats on the strength gainzzz – in just 2 months! This 531 plan sure seems to be working for you!
You are right – this is your blog- no apologizing needed for talking bout yourself!
Thanks Shashi! Yeah I’m pretty happy with the results so far!
Well done Chris! This is awesome!
I had an amazing PR day yesterday – addeded 5kg on to my 1RM front squat and finally broke my 30kg clean barrier! Not only cleaning at 30kg but also jerking at 30kg!! 3 PRs in one day, not bad!
Jen @ Chase the Red Grape recently posted…CrossFit – Another week closer to Christmas!
Whoa that’s a super day of PRs! Congrats to you!
woohoo to 400# deadlift! That is awesome! I love awesome lifting days they are the best! (:
Danielle @ It’s a Harleyyy Life recently posted…5 Mind Blowing Highlights from the CrossFit Invitational
Awesome lifting days make all the bad things go away for sure.
Totally liked that intro, not going to lie. Not lame, just very straightforward. Awesome energy throughout this post and I’m excited for your strength gains!!!! Isn’t it the best feeling when even though it’s tough, you know you can lift it. Ugh the best. I also struggle with press the most, for me it’s elbow and wrist positioning that makes the bar path not so smooth. Thanks for the inspiration 🙂
Sarah recently posted…Lifting cycle: 10/6/14 – 11/9/14
Did you sing the song? Haha! And absolutely, like with me, reaching my goal reps and knowing, without a doubt, that I could get more, it was awesome!
Holler! 😉
I LOVEEEEE seeing people getting strong!! And isn’t ia an awesome feeling when you are doing things for reps and it FEELS good?! Like something finally clicks and the stars align and YES, PR time.
Congrats on the progress so far and can’t wait to see you keep crushing your goals!
Jennifer recently posted…Caveman Evolution and WOD Steals: Review and Giveaway!
Hey thanks! The lifting stars definitely aligned for me last week!
Awesome job with all the PRs! It’s such an amazing feeling! I PR’d my Murph time this morning. My arms are feeling it now!
Whoa I’m surprised you can even type after doing Murph haha. I’m pretty sure I took a nice nap after mine! Nice job with the PR!
That’s a whole lot of PRs! I don’t know what word supersedes CONGRATULATIONS, but your gains are deserving of one.
The 531 program is clearly working well for you! Are you doing it in addition to regular wods?
Shelly recently posted…CrossFit Mobility 101: Tips, Tricks & Tools
Thanks Shelly. I’m doing the program in addition to the wods. I’m trying to time it so on days I do my 531 and wod, that they compliment each other. Some days I have been doing just strength but mostly it’s both. I’ve cut back a little bit on the super endurance wods to compensate.
LOLing at gyrations to zumba. AWESOME job with all of the PRs!!! I can’t even fathom a 400# deadlift — cheers to you!
Christa @ Living Unbalanced recently posted…This Week’s Workouts + “The Egg”
I couldn’t either not too long ago! Thanks, I was gyrating with excitement when I got my lift. =)
Well done! As I said on Twitter, I’m super jealous of that Deadlift. But, for me, a good squat – like a really smooth, nice feeling, heavy squat – is the best. It sounds like you’re getting there.
Quick question: have you been changing your eating at all? As in, eating more. I’m looking to gain a bit of weight and strength myself and I’m struggling to eat enough. I may post about it tomorrow.
gentleman MVMNT recently posted…just move
You’re totally right. I hated squatting because it just didn’t feel good. I was surprised with how it felt yesterday. Like, I bet I had a shocked look on my face even! I think I might be getting there. To answer your question… yes I am eating more. But, I don’t think I’m eating enough still nor am I eating the right things. I’ve been having a lot of dessert (haha!). I need to get better breakfast and a better pre-bed snack in. I workout at night and I think my body hits empty during sleep. I struggle with eating more… sounds crazy but those of us that do (sounds like you as well) really just can’t keep eating! I definitely think the increase I have made is helping. I’ve put on a couple pounds but that’s it.
Ya, eating enough is tough – especially because I’m at work all day. I’ve tried to start preparing all of my food the night before which makes it a little easier, but I’m still not getting “enough” – whatever that is. I’ve got a little bit of that in my post tomorrow.
gentleman MVMNT recently posted…just move
That’s awesome Chris!!
Keep up the gains!!!
Thanks buddy!
MAAAAAATE. I was literally going to ask how the 5/3/1 was going in your facebook fan page but lost wifi thanks to the timed free one at Cinnabon lol.
Stoked to hear how it has supplemented you well- heck, amazingly! Big props buddy! I need to reconsider that protocol as PHAT is draining me bad!
Arman @ thebigmansworld recently posted…Cinnamon Bun Pancakes
Thanks dude! Not gonna lie, I was pretty wiped out last week, but I think that was more life draining me than anything in the gym. So far, 531 has been a rousing success!
That’s awesome! 405–wow. And I was feeling pleased with PR’ing my bench at 100 🙂 (I’m doing upper body stuff now but won’t be cleared for full CrossFit for another couple months). It’s definitely true that focused work increases your ability…I can see it just in the upper body stuff I’m doing now–because I have fewer movements I can do, I repeat them more often, and so I’m seeing progress fairly quickly.
Keep up the good work!
Kaari recently posted…Spiral
I bet you’ll be a super mega upper body beast when you’re ready to get back to full body moves! Heck, maybe you’ll end up doing your runs as handstand walks because you’ll be so strong! =)
405lbs deadlift, that’s re-donk-u-lous! Nice work there. I’m currently sitting at nice even 100kg (220lb) deadlift but haven’t tested that in a while.
Got a +5kg increase in my front squat at the start of the week so now up at 77.5kg (170lb). Felt like a much more comfortable squat though than previously. I’m the same as you and have been working a lot on hip mobility, really paying off!
On a side note – you’d hate being using metric if you needed even numbers for your OCD! All these .5kgs! Haha!
Hey nice front squat! I actually have no idea what my max is there. I’ll test it at some point I’m sure. And yeah, it’s crazy how just a little bit of work on body maintenance can make such a huge difference. It’s like our body knows what it needs or something…. haha. I don’t HAVE to have even numbers, but I couldn’t pass 400, had to try that one exactly. 500 (if THAT even comes into the picture) will have to be hit exactly too!
500 is pretty easy in terms of plate swapping. 5 45s and a 2.5. Way out of my league, but I’ve put it on for others to lift.
John Wallace recently posted…LATE NIGHT CHOICES
THE HULK ain’t got nothing on you – he is off in the corner fearing his life as he watches you lift those 400 lbs like a BOSSSSSSSSSS!! Groarrrrr! You would DIE LAUGHING if you watched me attempt that…
GiGi Eats recently posted…Mean Girls Is Quite The Holiday Movie
I’m pretty sure the hulk warms up with 405 and someday you will too.
My Zumba Gyrations have been ON POINT lately. One of my favorite phrases (on point) BTW.
JK, I don’t do Zumba because I’m too busy running to the beach and ish.
I need to get my strength training game back. Which just means I should probably keep the computer shut in the am and just do weights before I run haha.
Cassie @ Almost Getting it Together recently posted…Lighten Up On Yourself
You should do weights as you run. Then, your multitasking game would be on point!
you’re a beast.. seriously! bad ass man
Hahaha it’s hysterical to me for people to call ME a beast! Thank ya. =)
YESSSSS congrats on your gainzzzzzz–that’s so exciting! The last time I felt “whoa I’m getting strong” is when I moved from doing 15 lb dumbbell curls to 20 lb dumbbell curls. Basically, I’m ripped.
Erin @ The Almond Eater recently posted…Grilled Cheese Sandwich with Kale Pesto
Ddduuuuuuuude that’s like a 33% gain in weights! You are so ripped!
So my PR today was making myself a full blown, turn the oven on and cook sh!t, meal for dinner. Let’s just say it’s been awhile, and I don’t think I’ve ever been so excited to eat broccoli. Oh wait, that’s not what you meant is it….
Congratulations on making the 400 club. You could call yourself #vanillagorilla and pop my head like an overripe cherry tomato now. 🙂
Well cheers to your oven roasted PR! I beat myself on my chest just like a full grown #vanillagorilla
wow 400lbs is super exciting!! hoping to hit 300 next year (long) after the baby comes.
corrie anne recently posted…Yay Rowing Season! + Week 28/29 Updates
You will totally get 300! I’m betting on ya.
Great job, Chris. I love 5/3/1, with the Boring But Big accessory work. Like you, I had tremendous gains once I ran through a few 12-week cycles of it. However, I started with nowhere near a 315lb deadlift! Normally deads and squat numbers are fairly close, so either you’ve got some “easy” squat gains in your near future, or you have disproportionately long femurs that are putting you at a mechanical disadvantage. My 1RMs are 345 for the squat and 365 for DLs, for example.
John Wallace recently posted…LATE NIGHT CHOICES
I think a little of both. Squats don’t feel natural to me but I’m getting more comfortable with them, hence the big gains. And I’m tall and I do think my long bones set me back in some of my lifts! Or maybe that’s just an excuse I give myself haha.
Nice job!! We haven’t been maxing out a ton lately, been doing programming that’s more endurance focused, so I’m pretty curious where I’m at on things. Hoping I can make an open gym soon to try some new PRs! How much time is the extra 531 programming taking you? I can barely make time to WOD some weeks!
I’ll either go for about 30 minutes before work in the morning or work it in before the wod if I can do it and not be in the way of the class that is going. It really doesn’t take much extra time. I try and pair my strength work with a complimentary wod so if I run a little over into my warm up, it’s ok.