Going Down Fighting!

I’m enjoying all of the walking, I used to walk alot, dunno why I haven’t for so long! So usually 35-45 mins in both morning and arvo, around 8k’s or so a day, plus lifting most days, feeling bloody good!

Bench, warmup, then
80kg x 5
90kg x 5
100kg x5
110kgx3
120kgx1

Dips
+20kg x10x10x10x10

DB Fly
15kg x12x12x12x12

Close Grip Bench
60kg x10x10x10x10

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No walk this morning, was already too bloody hot! 39°C today and 42°C for tomorrow so I’m assuming it will be hot as fuck even early in the morning!
Scales sitting a bees dick over the 100kg mark!

Squats, warmup, then
135kg x5
145kg x5
155kg x5 all flew up easily!

Standing BB calf fluff
140kg x20x20x20x20

Bulgarian Split Squats
40kg x10
20kg x10
10kg x10

Hyperextensions
BW x10x10x10x10

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No walking today, too freaking hot!!! Even at 7am it was too bloody hot!

Overhead Press, warmup, then
45kgx3
50kgx3
55kgx3
45kgx3

Behind Neck Press
37.5kg x12x12x12x12

BB Shrugs
100kg x12x12x12x12

Side Laterals to Front Raise
10kg x10x10x10x10

BB Curls
35kg x12x12x12x12

DB Hammer Curls
10kg x12x12x12x12

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Walk this morning, bloody good!

Deads, warmup, then
150kg x3
170kg x3
185kg x3

Neutral Grip Chins
BW x6x6x6x6

V-Bar rows
60kg x12x12x12x12

Inverted Row
BW x10x10x10x10

Landmine Russian Twist thingos x heaps

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what is that?

Haha, just a bit of Aussie slang,

Well, not gonna fit my squat 3x3 session in before this cruise, bummer, ran out of days, ah well. I did just read that the ship has quite a well equipped gym, so maybe I’ll go and check it out and do my squats in there.

Bench, warmup, then
90kg x3
100kg x3
105kg x3
chucked on the ol slingshot (other brand, they sent it to me for free years ago) never really used it, so thought I might Chuck it in every now and then for a bit of overload. Will have to think of how to use this, needs to be more than 2 pissy sets, maybe on the 3x3 week I’ll load up raw, then next week on the 5/3/1 use the slingshot for some singles
120kg x3
130kg x1

Dips
+20kg x10x10x10x10

DB Fly
15kg x12x12x12x12

Close Grip Bench
60kg x12x12x12x12

So nearly a week off, have done a shit load of walking each day, phone said I walked 17km the other day, although then others as sea days I walked fuck all. Protein count was through the roof, I ate breakfast, lunch and T at the meat outlet place, shitloads of food and places to eat in the ships chow hall, but that was my favourite, and it’s all inclusive!!!

I did make it down to the ships gym, it had a set of dumbbells and a heap of machines. I was due for leg day, so loaded up the leg press, never used this before, did about 10 sets or so for shits and giggles with the full stack, sweating like a mother fucker in the tropical humidity down in the dungeon of the ship, then used some other machine to do leg curls and extension s.

I finished up with DB press with 60 lb DB each, was light but felt good, and a heap of chins and pullups.
Bit of a waste, but it was good to get the blood pumping after eating so much food!

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So, I’m continuing from where I left off, start of week 4! Call leg day done!
Dunno how this will go, am feeling absolutely stuffed, haha, a week in hot and humid weather has fucked me, 35°C and humid feels way worse than the dry 42+°C we experience here!!!
Have gone really light on assistance, felt the burn, fuck me! See how shit feels tomorrow for deads!!!

OH Press
Warmup, then
45kgx5
55kgx3
60kgx1

Behind Neck Press
30kg x12x12x12x12

BB Shrugs
70kg x12x12x12x12

Side Laterals to Front Raise
5kg x12x12x12x12

BB Curls
30kg x12x12x12x12

Hammer Curls
5kg x12x12x12x12

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Feeling really freaking lethargic, I guess 6 days of feeding my face will do that. On the plus side I only gained half a kg, whereas my son being the skinny little fella he is gained just shy of 2kg, it was good to see him eating well, lots of lasagne and meat dishes.

Deads,
150kg x3
170kg x3
190kg x1 all flew up

Neutral Grip Chins
BW x6x6x6x6

V-Bar Rows
60kg x12x12x12x12

Inverted Row
BW x10x10x10x10

Hyperextensions
BWx12x12x12x12

Landmine Russian Twist x heaps!

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So no break, silliness lifting 3 days in a row, but fuck I feel good now!!! I will change it up and go back to having break, conditioning days as of mid next week when I go back to work, fuck it’s good having 6 weeks off.

Will stick with 5/3/1 of some sort, just not sure on the assistance.

The little fella and I have stopped doing karate (thank fuck as it bored the fuck out of me) and will start ZenDoKai (I did it years ago) at least once a week, or I quite liked the idea of the Krav Maga class, but my son needs to be a bit older to do it and it’s on a different night.

Today,
Bench, warmup, then
90kg x5
100kg x3
110kg x3
115kg x1
120kg x1
Slingshot 120kg x5

Dips
+10kg x12x12x12x12

DB Fly
17.5kg x12x12x12x12

Close Grip Bench
60kg x12x12x12x12

Walked a few k’s this morning, and a few k’s twice yesterday, will have to get out early for next few days, 37°C today, 42°C for next couple of days, so too freaking hot if the suns even a little bit out!

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It’s seriously freaking hot here today ,42°C!!! But, squats must go on, the Mrs thinks I’m an idiot, haha. It’s not too bad in the garage, hot days it sits on about 30°C, so it’s bearable with a fan cranking.

Squats, warmup, then

140kg x5
160kg x3
180kg x1

190kg x1
200kg x1 fuck yes! Haven’t squat 200 in a few years! Felt bloody good
180kg x3

Standing BB calf fluff
120kg x20x20x20x20

Bulgarian Split Squats
35kg x10
20kg x10
10kg x10

Hyperextensions
10kg x10x10x10x10

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Hell yeah! Good work especially since it was 42° C.

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Thanks mate, not too bad in the garage.
Still a way to go to get strength back up there, but it’s a start :+1:. My best a few years ago was 200 x 6, so that’s something for me to shoot for

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Gi’day Luc (or how you aussie guys says it)

Nice log, I’ll follow along.

5/3/1 myself here.

I can see you just do the prescribed reps, any reason for that?

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I usually just do the prescribed reps with some singles if I feel like it, as that’s how I remember it from the old book I bought ages ago, haha. I’ve been doing that as I’ve been running the cycles back to back and virtually no rest days. I will change it up next week as I am going back to work. I might run some first set last AMRAP or something for shits and giggles, and add in some extra squats with just BBB assistance

Ahh okay
I got the beyond book, where there is a 28 week plan.
Going for Rep PR every workout on the top set.
Then on the first two cycles PR sets on FSL
the next two pr on SSL and FSL
Now I’m on two cycles where I go PR topset and PR at TM
ending with 2 cycles of PR topset and then doing jokers after.
And I find the PR sets very motivating but tough as well.
So seeing you only doing the prescibed reps, adding a joker now an then, made me wonder.
Well I think I might change things a bit I miss the volume work with FSL.
6 weeks off, in the middle of summer, thats awesome.
And 200 kg on the back, that is something… I’m struggling with 110 kg :slight_smile:
Do you have any great advice for the DL, did 150 x 1 last DL day with a topset of 135 x 7 before. A month ago I did 140 kg x 7.
and I can tell you that 150 kg was absolutely 99,9 % 1 RM and I don’t really get that When i repped 140x7 quite easy, then it should have been if not a piece of cake, then easy’ish.

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Ah ok, it all seems too messy to wonder about all of the different reps and methods on top, so it’s easier to just bang out a few heavy singles and be done, depending on how I feel, and the program still works, it’s the consistency and determination that will do it, people that fail on these programs aren’t consistent. The first lots of 5/3/1 mentioned its all about how you feel, smash out a PB if you feel up to it.

I don’t have any great advice for deadlift, just keep plugging away at it, I’ve tried all sorts with it over the years but heavy triples seem to do the trick for me.

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I’ve decided to run with what I’ve been doing for past 6 weeks or so, I have felt I am looking better and the Mrs has made some comments about how I’m looking in a tank top, staring and grabbing my shoulders and arms!!! This has never happened!!!

So why fix what’s not broken, main lifts are going up, I’m looking better and feel bloody good, will keep the accessories the same but will have rest days as of next week. Will add in a fsl AMRAP set if I feel like it and the heavy singles as I have been doing.

OH Press
Warmup, then
40kg x5
47.5 x5
55kg x5
40kg x16 not failure, felt too easy, not sure where to stop

Behind Neck Press
32.5kg x12x12x12x12

BB Shrugs
100kg x12x12x12x12

Side Laterals to Front Raise
10kg x10x10x10x10

DB Hammer Curls
17.5kg x12x12x12x12

Standing BB Curls
30kg x12x12x12x12

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I’ve missed out on the walking for a few days, has been over 43°C for a few days, fuck me, and still 35°C or so around 9pm when sun has set, so too bloody hot still.

Deads,
warmup, then
110kg x3
130kg x3
150kg x3

Neutral Grip Chins
BW x6x6x6x6

V-bar rows
60kg x12x12x12x12

Inverted Rows
BW x10x10x10x10
bar is now low on these, shoulders nearly on the ground at extension, so will need to add weight or lift feet up. Will probably add weight as lifting feet up changes the plane of movement.

Bent arm DB Pullover
20kg x10x10x10x10 focus on lats pulling

Landmine Russian Twist x heaps

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