531 Boring But Big Template
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Beach Body Challenge T Nation. The goal of this challenge is performance, not aesthetics. But youll look awesome anyway. Goal setting is a three step process Set the goal, make the plan, and get to work. The challenges are very typical of the 531 set up in that each day has a squat, a push, and a pull. Many of the lifts will use the 5s Progression 5 reps for every set, regardless of percentage. Once youve completed the first three weeks, youll have established rep records for the squat, press, and hang clean. The next three weeks of the program will be devoted to you beating or attempting to beat each record. Beach MusclesA couple of months ago I was talking with a friend of mine about what the 531 beach muscles would be. The list was easy to come up with Legs. Traps. Neck. Shoulders. Forearms. These obviously arent the usual muscles associated with the beach, but I live next to a corn field, so cut me some slack. Anyway, it gave birth to the 531 Beach Body Challenge. The key to the challenge is that performance is the main goal, not aesthetics. I always focus on performance. I believe that when one has a concrete training goal for example, press 3. Immeasurable or non specific goals get in shape or I just want to get stronger are a great way to shortchange your training and set yourself up for failure. Concrete goal setting and achieving is a simple three step process Set Goal. Make Plan. Work People dont know how to set goals. Most of the time the goals are too high or too far away. There are a lot of 2. Thats fine in the long term, but they do have to bench press 2. X/7/a/7a8447cdc991e04e147485d724ad18dfc0ed96f6_1_373x500.jpg' alt='531 Boring But Big Template' title='531 Boring But Big Template' />
Small steps lead to big rewards. I also like my training day to be goal oriented. I need something to shoot for, to visualize, and to achieve. The weight room is one of the few places most of us have to challenge ourselves physically. But instead of using these few hours of training to challenge our minds and our bodies, we piss them away with set after set of plain ol boring. Now Ill be the first to admit that shooting for PRs and pushing sets isnt always the most optimal way to train. But maybe we spend too much time trying to find the optimal way to train when we should be embracing the right kind of training. The right way to train largely depends on who you are and what drives you to be better. FEmGhRvs4/hqdefault.jpg' alt='531 Boring But Big Template' title='531 Boring But Big Template' />For me, this is goal oriented training. And thats what this and all the 531 challenges are about. Lets get started so we can turn some heads at the beach. Beach Body Template. Monday. Squat. Hang Clean. Press. Fat Bar Curl. Wednesday. Squat. Deadlift. Press. Dumbbell Row. Best Chocolate Chip Cookies In Los Angeles No Brown Sugar Peanut Butter Cookies Best Chocolate Chip Cookies In Los Angeles Christmas Cookies Healthy Christmas. Friday. Hang Clean. Squat. Press. Rope or Towel Chin Up. As you can see, this is very typical of the 531 Full Body set up. Each day has a squat, a push, and a pull. The only change is that theres an extra pulling movement on each day. Sets, Reps, Percentages. For the hang clean, squat, deadlift, and press, youll need to establish a Training Max TM. The Training Max will be 9. Dont base your TM off any competition lifts. For example, if your best gym squat is 4. TM would be 3. 60 pounds 9. This challenge will use the 531 for Powerlifting setrep structure. Many of the lifts will use the 5s Progression, which is nothing more than the basic 531 program, except that you do 5 reps for every set, regardless of percentage. So your 3 week training cycle will look like this Week One. Week Two. Week Three. After the third week, youll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 1. If your hang clean TM is under 2. TM by only 5 pounds. The press will be raised 5 pounds. For the remainder of the challenge 3 weeks, youll repeat the setsrepspercentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max. If youre confused, just follow the program instructions below. Beach Body Challenge Weeks 1 3. Week One. Monday. A. Squat This program uses the 5s Progression. If you have any questions about the 5s Progression, check your copy of Beyond 531. B. Hang Clean 2 sets of max reps, without going to failure, at 7. Do 2 sets, going for as many reps as you can get on each set without going to failure For example, on the first week as indicated above, you would do 2 sets at 7. Gta Sa Mod Installer Android. The key to this is to shoot for a total amount of reps done on this day. If you do 1. 2 reps on the first set and 9 reps on the second, your total reps would be 2. Keep a record of this. You want to beat the total amount of reps being done each week. Dont sandbag C. Press Work up to your TM for a PR set. Again, dont go to failure but shoot for a PR. The PR can be done for a repetition PR or an estimated max PR. How to work up to your Training Max. You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. Its not the only way. Theres no reason why you cant do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do whats necessary. TM x PR set. D. Fat Bar Curl 5. If you dont have access to a fat bar, use any of the very inexpensive attachments that can easily turn a regular power bar into a fat bar. E. Neck Harness 1. Wednesday. A. Squat Work up to your TM for a PR set. Remember to warm up and perform one set with your TM. Do not go to failure. Be sure you have a goal of the total reps you want to achieve before you do your set. TM x PR set. B. Deadlift. C. Press 5. 0 total reps 7. Using the weight for your first work set of the week 7. Use the Malcolm X Method. In other words, get to 5. Its important that you pace yourself on the first couple of sets and dont blow your load with an excessive amount of reps. D. Dumbbell Row 1. You can use a variety of different weights for this. Just be sure you get all the reps. You can superset the dumbbell row with the press if you want. Its not critical to your success or the success of the program in any way. E. Neck Flexion 1. Friday. A. Hang Clean Work up to your TM and perform a PR set but dont go to failure. After the PR set, perform 3 sets of 5 reps at 8. TM. 1. 0 x 5. 20 x 5. TM x PR set. 3 sets of 5 reps 8. B. Squat 1 set of 1. Using the first work set of the week 7. PR set. The goal is to shoot for at least 1. Be sure to warm up properly so that your body and mind are ready for the set. C. Press. 70 x 5. D. Rope Chin Up 5. The goal is to perform 5. You can do these over as many sets as it takes to get the job done. If you suck at chins, shoot for a lower number for example, 2. If you dont have a rope, use two towels and hang them from a chin bar. E. Neck Harness 1. Week Two. Monday. A. Squat. 65 x 5. B. Hang Clean 2 sets of max reps without going to failure at 6. C. Press Work up to your TM for a PR set. Again, dont go to failure but shoot for a PR. The PR can be done for a repetition PR or an estimated max PR. TM x PR set. D. Fat Bar Curl 5. E. Neck Harness 1. Wednesday. A. Squat Work up to your TM for a PR set. Warm up and perform one set with your TM. Dont go to failure. Remember to have a goal of the total reps you want to achieve before you do begin. TM x PR set. B. Deadlift. C. Press 5. 0 total reps 6. Using the weight for your first work set of the week 6. Remember, get to 5. D. Dumbbell Row 1. E. Neck Flexion 1. Friday. A. Hang Clean Work up to your TM and perform a PR set but do not go to failure.