george salyer's training

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Thu Dec 28, 2017 6:03 pm
gsalyer wrote:Skipped deads callus healing up tired of it splitting open its right in the bend on ring finger at third knuckle, my job doesn't help much either
12-25 Press (from knees)
80,90,100x5
80 10x5
dips ,curls 50 total each
Gonna try and squeeze in some training this week gotta lot on going on.


Nice work - hope you got to train this week!

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sun Jan 07, 2018 5:28 am
1-6-18 cycle 5 week2
Squat 190,215x5 245x6 190x5
push ups, shrugs, ab wheel total 50 each
Well not a good session a muscle on the outside on my left butt cheek started tighten up on first work set, strained it helping brother in law move, "life"

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Jan 08, 2018 11:06 am
1-7 Bench 125,145x5 all paused 160 5x5 1,3,5,sets all paused 2&4 1s.t. rep paused
d.b. bench, pull ups 42 assisted 8 unassisted ab wheel total 50 each, bike 5 min. intervals 20 min. total for 2.4 mile

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Tue Jan 09, 2018 5:44 pm
1-9 Deads 250,285x5 o.h. 320 x10 20 count hold last rep
250 5x5 10 count hold last rep
d.b. incline, b.b. row total 50 each, back raises 60 total

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Thu Jan 18, 2018 5:26 pm
1-12 Press (from knees) 85,95,110x5 85 10x5 no extra work
Cycle 5 week 3
Squat (no briefs) 205,230,255x5 270x2 no extra work
Not what I wanted, was wanting 255 for 12 that would have been a p.r. for reps and no belt.
Only have myself to blame for not being consistent with my training, way to many days between squat sessions, am going to try and correct this.

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sat Jan 20, 2018 4:50 am
1-19 Bench 135,155x5 all paused 175,180x5 1s.t. paused, wanted to see how many I could get with 180 wasn't sure, form started breaking down on 5th rep so I stopped, quality over quantity.

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Thu Feb 01, 2018 6:20 pm
Well I was not pleased with how the testing went didn't even test Deads or Press so decided to just walk away for a little bit and find another plan of attack, so here we go, its gonna be 2 different programs, first 3 cycles will be the "Leader" last 2 cycles will be the "Anchor". This is something new in 531 forever
1-31 Squat 150,175,200x5 150 10x5 with ssb
dips, pull ups, ab wheel 60 total reps
2-1 Bench 105,125,140x5 all paused 105 10x5 first 5 sets were 2 count pause last 5 normal pause
push ups, inverted row total 100 reps bike 15 min. total 5 min. intervals 1.8 mile

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Feb 05, 2018 4:44 am
2-2 Active recovery limber 11 bike for 12 min. total 3 min. intervals totaled 1.7 mile
d.b. shrugs and some neck work.
2-4 Deads 175,200,230x5 30 count hold on last rep
175 10x5 30 count hold last rep, all work done over hand
dips, pull ups wide grip (assisted) back raises total 100 reps

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Feb 12, 2018 4:43 am
2-7 Press (from knees) 60,70,80x5 60 10x5
push ups, inverted row, step ups total 50 for all
2-11 Squat 165,190,210x5 165 10x5
dips, pull ups (wide grip assisted) ab wheel total 50 each

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Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sun Feb 18, 2018 12:02 pm
2-13 Bench 115,130,150 x5 115 10x5 first 5 sets 2 count pause last 5 1 count pause
no accessory work
2-16 Deads 190,215,245 x5 all normal grip 20 count hold last rep 190 10x5 o.h. and normal grips
push ups inverted row, lying leg raises 50 each
2-17 Press (from knees) 65,75,85x5 65 10x5 normal grip and bench width grip
dips, step ups 50 each, pull ups wide grip assisted total 60, had a goal for one set didn't get it so I did another set, bike 9 min. 3 min. intervals 1.2 mile
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