Being sick is an excuse for pizza right?
God damn I need a better quilt cover smh
Monday, 13th of August 2018
Squats
First day back after a stroke of the flu.
Warm-Up:
- Hip dynamic warm-up
Squats: ss with 5 standing ab wheels
- 20x lots
- 40x3
- 55x5
- 67.5x5
- 75x5
- 85x5
- 95x5 PR
Deficit RDLās: ss with 5x5s/side half-kneeling Pallof Presses
- 40x10
- 52.5x10
- 65x12 PR
Circuit: CS Goblet Squat / GHRās / Farmersā Carries
- 3x30x15 / 3x12 / 3x60x40m
Notes:
- I honestly think Iāve struck gold with this program. Iām losing weight yet still managing to make solid progress so far, which I havenāt in the past. As a bonus I walk into the gym each day hugely motivated compared to somewhat āpunching the clockā with 5/3/1 or JM.
- Not much of a quad pump, despite considerable soreness now, ~3.5 hours now. I blame bad diet over the last weekend and the PSMF I did yesterday to make up for it.
- I like Close-Stance Goblet Squats, I think I might do them for sets of 12-20 (high rep quad work is great/awful imo) with 3ct negatives and/or 3ct pauses.
- On that, tempo work feels great. Iām going to try apply it to as many assistance exercises as possible.
2 Likes
Tuesday, 14th of August 2018
Conditioning
3x8min AMAP 60m Hill Sprints, 3 min rest between rounds
- Round 1: 6
- Round 2: 5
- Round 3: 6
Felt good, didnāt get really hard until the last 2-3 for the third round. My left VMO is cramping up now though
1 Like
Hey, how long did you do 5/3/1 for? Iām doing that now. Iām on week 2! Itās good.
1 Like
531 was the majority of my training until about March. Over that year or so I tried the following, my favourites are in bold:
- OG, Triumvirate
- OG, Triumvirate, NOV
- Pyramids
- 5s PRO, 5x5 FSL, NOV
- 5s PRO, 5x5 FSL, Jokers
- Standard Full-Body template from 2nd Ed.
- Full-Body 17 from Forever (brutal, but pretty fun. 20-rep squats and BBB)
- Beginner Prep School (wouldnāt recommend unless you have shit conditioning/body awareness. Still pretty fun though)
- BBS, NTW (probably my favourite, but be prepared to feel tired and very hungry)
- My own full-body version of Supplemental-Heaven using Giant-Sets
- Through all of that, Iāve done hard conditioning anywhere between 0 (on Full-Body 17, NTW BBS) and 7 (5s PRO, 5x5 FSL) days a week. NOV Training is pretty satisfying, but I found it needed way more time than simply conditioning on off days
I think one of the reasons my progress was still only average with 531 was that I changed templates way too often.
Oops.
1 Like
Wednesday, 15th of August 2018
Bench
Warm-Up:
- Chest dynamic warm-up
Rows / Bench:
- 20x10
- 30x3
- 40x5
- 45x5
- 52.5x5
- 57.5x5
- 65x5
NG Chins / Z Presses
- 5 / 20x10
- 5 / 25x10
- 11 / 30x12 PR, left 1-2 in the tank
Circuit A: Triple Threats / 3010 Incline DB Press / 3110 Seal Rows
- 4x8 / 25x2x10, 25x2x12 / 25x4x12
- Finished with an AMRAP incline DB and Seal rows with normal tempo, got 8 / 14
Circuit B: SA DB Preacher Curl / 3030 CG Push-Ups / Band SA French Press
- 8x3x12 / 3x5-6 / 3x8
- Needed forced reps for the curls and french presses
Tired.
1 Like
Well, today with 5/3/1 Original + FSL, I joined the ranks of those who are so close to a 405 deadlift that they can smell it. Today, I hit 285 x 12, check my log in a few minutes for the video! Hammering the PR sets beyond what I even thought possible led to a whole shitton of PRs for me. I donāt even bench! I do incline bench, and Iām happy with that + standing presses, because benching wrecks my shoulders. One of the top things that the lifters told me on the 5/3/1 private forum (which is well worth it, by the way) is to STICK WITH ONE TEMPLATE. Before I heard that advice, I was a program hopper myself. But I personally enjoy 5/3/1 just because of the chance I get to set a new PR every time I train. You can easily swap out Assistance exercises (my favorite happens to be the Kroc Row, look it up), and you can customize it for you. Also, Prowler pushes have increased my pain tolerance (along with Celiac, but thatās another story). Iāve adapted quite well to the high-rep stuff + pretty brutal conditioning, considering that after the first squat workout I did (after a 2-week layoff), I couldnāt walk correctly for 4 days. Iām 20 days quit smoking, feeling stronger/faster, and am doing what I can to be NOV.
2 Likes
Friday, 17th of August 2018
Deadlifts
Full disclosure, I was f*cking exhausted going into this, and even worse coming out
Warm-Up:
- Hip-Specific Dynamic Warm-Up
Deads: ss with 10s/side SA RKC planks
- 60x3
- 72.5x5
- 85x5
- 95x5, belt on
- 107.5x5 should have called it a day here
- 120x3 PR, but form wasnāt as tight as it should have been and I was supposed to get 5
- 100x3 some extra volume to make up for less reps
Front Squat: ss w hollow body rocks
- 35x10
- 47.5x10, belt on
- 60x7 + 5 high bar it was dumb going for 60x12, should have done 55
Circuit: Hip Thrusts / BSS / Farmersā Carries
- 3x100x8 / 3xBWx8 / 3x60x40m
cooked to the point that I had to do split squats unloaded, made up for it w/ slow tempo
end me
2 Likes
Saturday 18th of August
Press
Warm-Up:
- Chest-Specific Dynamic Warm-Up
Pull-Ups / Press:
- +0x3 / 20x3
- +2.5x5 / 27.5x5
- +5x5 / 32.5x5
- +7.5x5 / 35x5
- +10x5 / 40x5 should have cut presses there, but no
- +12.5x5 / 45x3 + 2 Push Presses
Kroc Rows / CG Bench:
- 20x10 / 27.5x10
- 25x10 / 37.5x10
- 30x25 / 47.5x12 Both PRās
Circuit: Muscle Snatch / Chins / Standing Alternating DB Press
- 30x4x5 / 4x5 / 4x20x10
1 Like
Great work
Tbh I donāt really enjoy standard benching, but i love CGās and inclines
Yep, ik 
. Iām just super ADD
Yeah I agree flexible assistance is a great asset to 531. Kroc rows are great, and I do them already. I reckon my favourite assistance is the farmersā carry or barbell row.
Great work! I remember my week capacity shot way up on the giant sets 531 I wrote as well as 5x5 FSL, NOV
Good to have you back, mate
1 Like
Itās good to be back. Great work, by the way.
1 Like
Sunday 19th of August 2018
Mile run for time
Done in 7:13 without too much strain. With some practice, this can be sub 7 easy
Though itās a dodgy measure, last year around this time I nearly passed out running an 8:40 1500m, so I see that as considerable progress
2 Likes
Monday 20th of August 2018
Deload: Squat and Bench
Warm-Up:
- Hip and Chest Dynamic Warm-Up
Squats: ss with 5 standing ab wheels
- 20x5
- 40x3
- 60x1
- 70x1
- 80x1
- 90x1
- 100x1
Deficit RDLās: ss with 5x5s Half-Kneeling Pallof Presses
- 35x10
- 52.5x8
- 65x6
Rows / Bench:
- 20x5
- 42.5x1
- 50x1
- 55x1
- 62.5x1
- 70x1
NG Chins / Z Press:
- 5 / 20x10
- 5 / 25x8
- 13 / 30x6
3 Likes
Friday 24th of August
Deload: Press
Note: I am recording this session on Monday the 27th. About 2 hours before this session, I rolled my ankle, experience a low-grade to mild sprain. I decided that I would still train lower body, but use movements that required little ankle ROM. These movements were the Landmine Squat and the Single-Leg Landmine RDL. Doing the latter movement was a mistake. I thought doing a movement with high-stability demands would be good to rehab the ankle, but it was too early and I finished with increased pain and restricted movement that got worse over the course of the weekend.
I am getting pain-free ROM back now, but will avoid most lower-body exercises until I can get my full ankle range back, hopefully by the end of the week. Until then, I will train my lower-body with lots of GHRās, back extensions, and single-leg bodyweight movements (as a diagnostic tool), with balance and mobility work for my ankle. I will also be avoiding any movements which place a significant stress on my ankle as part of the kinetic chain (ie press, bench press w/ leg drive, bent-over rows)
Seeing as this will more or less cut out most training, I am going to take this week to do lots of volume on lighter movements. I am considering:
MONDAY: Upper Push, Lower-Body Rehab/Prehab, Posterior Delt
- Incline DB Press / Face Pulls / Alternating Ankle ROM and GHRs: 8x8
- Seated DB Press / Triple Threats / Back Extensions: 3x10-15 (5-8 for Triple Threats)
- Dips / Ankle Strength / Abs: 4 sets
- Push-Ups / Single-Leg / Abs : 2-3 sets, absolute failure on Push-ups
WEDNESDAY: Upper Pull, Lower-Body Rehab/Prehab
- Chest-Supported T-Bar Row / Alternating Ankle ROM and GHRs: 8x8
- NG Chins / Back Extensions: 3x10-15
- SA Dumbbell Row / Ankle Strength / Abs: 4 sets
- Hammer Curls / Single-Leg / Abs: 2-3 sets
FRIDAY: Upper Push, Lower-Body Rehab/Prehab, Posterior Delt
- Seated DB Press / Face Pulls / Alternating Ankle ROM and GHRs: 8x8
- Incline DB Press / Triple Threats / Back Extensions: 3x10-15 (5-8 for Triple Threats)
- Dips / Ankle Strength / Abs: 4 sets
- Push-Ups / Single-Leg / Abs : 2-3 sets, absolute failure on Push-ups
SATURDAY: Upper Pull, Lower-Body Rehab/Prehab
- Weighted Pull-Ups / Alternating Ankle ROM and GHRs: 8x8
- Chest-Supported T-Bar Rows / Back Extensions: 3x10-15
- SA Dumbbell Row / Ankle Strength / Abs: 4 sets
- Hammer Curls / Single-Leg / Abs: 2-3 sets
Now, to what I actually did:
Warm-Up:
- Hip and Chest Dynamic Warm-Up
Giant-Set A:
Pull-Up / Press / Landmine Squat / SA RKC Plank
- +0x3 / 20x3 / 20x10 / 10s each side
- +5x1 / 27.5x1 / 40x10 / 10s each side
- +7.5x1 / 32.5x1 / 40x10 / 10s each side
-
- 10x1 / 35x1 / 40x10 / 10s each side
- +12.5x1 / 40x1 / 40x10 / 10s each side
-
- 17.5x1 PR / 45x1 / 40x10 / 10s each side
Ankle feeling pretty good
Giant-Set B:
SA DB Row / Landmine SLRDL / Hollow-Rocks / CG Bench
- 20x10 / 30x10 / some / 27.5x10
- 25x8 / 30x10 / some / 37.5x8
- 30x6 / 30x10 / some / 47.5x6 Easy PR
Ankle feeling pretty not-good. Thatās how you learn, I guess
Monday 28th of August
Upper Push
Warm-Up:
- Hip and Chest dynamic warm-up
Giant Set A:
Face Pull / Incline DB Press / one-foot balance / GHRās
- 30x8x8 / 35x6x8, 25x2x8 / 4x60s / 4x8
Giant Set B:
Triple Threats / Seated DB Press / Back Extensions
- 3x6 / 25x3x10 / 3x10
Giant Set C:
Dips / Standing Ab Wheels / 4x 5 donkey calf raises + 5s calf stretch
- 4x6 / 4x5 / 4x4x5+5
Superset D:
- Pushups: 15, 8, 6
- Goblet Squats: 20x10, 30x2x10
Havenāt logged this week because training has been dodgy. Only other session Iāve done was a Pull workout on thursday.
Ankle is feeling good, so I should really do a mile run as itās Sunday but I well and truly cannot be arsed. Not much sleep since like two weeks ago, and lots of studying going into exams next week.
Yay me
I did have the most amazing brekky with dad for fatherās day though. Eggs, snags, baked beans, bacon, sourdough and then this chocolate orange cakey thing that was awesome
1 Like
Monday 3rd of September
Squats: 3ās Wave, Week 1
Yessss.
Far out I hate not squatting
Warm-up:
- 2x20 TKEās
- Ankle mobility
- Hip Dynamic Warm-Up
Squats: 3 standing ab wheels after every set
- 20x lots
- 40x some
- 57.5x3
- 67.5x3
- 75x3
- 85x3 belt on
- 95x3
Squats felt a tad mis-grooved, probably because of the week off
Deficit RDLs: 5x5s Kneeling Palloff Presses after every set
- 42.5x8
- 55x8
- 70x13 with loose belt
Circuit: Goblet Squats / GHRās / Farmersā Carries
- 40x3x15 / 3x12 / 60x3x40m
Tuesday 4th of September
Bench: 3ās Wave, Week 1
Warm-Up:
- Hip and Chest Dynamic Warm-Up
- Some band pull-aparts waiting for a bench to open up
Rows / Bench:
- 20x2x lots
- 40x3
- 45x3
- 52.5x3
- 60x3
- 65x3
NG Chins / Z-Press:
- 6 / 20x8
- 6 / 27.5x8
- 11 / 35x8
Circuit A: Triple Threats / Incline DB Press / Seal Rows
- 3x6-10 / 35x3x8 / 35x3x12
Circuit B: SA Preacher Curl / CG Push-Ups / SA Band French Press
- 7x3x12 / 3x6-11 / 2x10, 1x10 negative only
