Well, turns out I didn’t have Mono. I had Bowel Cancer. I was diagnosed on the 15th of November, and had my operation on the 25th of December. Currently recovering at home, will be back as soon as I am healed!
30/10/13 EDIT:
I’ve just come back from 5 weeks off training due to Mononucleosis / Glandular Fever. It totally fucked me up and I’ve still got fluctuating fatigue. SO yeah, this log now has a new name and goal haha.
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I’ve had a pretty average training year, with injuries and no real progress in any lift except bench.
So, I’m going to rectify this with a new focus, new log and new program: Wendler’s new Beyond 5/3/1 system.
I’ve dropped my maxes in order to start really light and hopefully build a good strength foundation over the coming months.
Best Lifts:
Deadlift 230kg
Bench 117.5kg
Squat 175kg
Press 77.5kg
For those who haven’t read Wendler’s latest book (and I highly recommend you do) the new system takes 85% of your max instead of the 90% used in 5/3/1. While Beyond uses similar principles and approaches to 5/3/1, this is a totally different set and rep scheme.
Pretty excited about committing to a long period of time on it.
Squat
1 x 5 x 47.5kg
1 x 5 x 60kg
1 x 5 x 72.5kg
1 x 5 x 82.5kg
1 x 3 x 95kg
1 x 1 x 107.5kg
1 x 4 x 120kg
1 x 1 x 125kg (Joker)
1 x 1 x 130kg (Joker)
1 x 1 x 137.5kg (Joker)
1 x 1 x 140kg (Joker)
4 x 5 x 82.5kg (down sets)
*All sets supersetted with quad stretches and chins
Straight Leg Deadlift
5 x 10 x 50kg
Ab Circuit
10 x weighted situp
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend
Notes
-My squat is currently abysmal and depressing, but I’m being sensible and going light as to try and fix my quad and knee problem. It’s much better than not squatting at all.
[quote]MightyMouse17 wrote:
Definitely following this. Almost decided to do it myself, but am going to stick with 531 on a 3 day template for now. [/quote]
What’s up man, yeah hoping for good results after a pretty average 6 months! I’ve been doing 3 days for ages and 4 shorter workouts without squatting every day seems very appealing right now haha.
Good luck with beyond 5/3/1 Panzer, looks good so far.[/quote]
Thanks bro. I’ve deloaded all my lifts a bit so it will take some time to get into PR territory but that’s cool…
the 3 week cycles and infrequent deloads of Beyond 531 should speed it up.
[quote]Girei wrote:
Does the new book have any sort of bodybuilding template in it? I can’t buy it for another month or so hehe but I will get it as soon as possible. [/quote]
There is a massive amount of detail regarding the Boring But Big approach, and a specific Hypertrophy Phase as part of the new Advanced 5/3/1.
Put it this way, the word bodybuilding is not used in the name of any of the templates, but you can still get big running them.
[quote]Girei wrote:
Does the new book have any sort of bodybuilding template in it? I can’t buy it for another month or so hehe but I will get it as soon as possible. [/quote]
There is a massive amount of detail regarding the Boring But Big approach, and a specific Hypertrophy Phase as part of the new Advanced 5/3/1.
Put it this way, the word bodybuilding is not used in the name of any of the templates, but you can still get big running them.
Buy it! It’s an Excellent read.[/quote]
Yeah I’m running BBB right now, but I saw Jim mention that approach in Blood and Chalk series and I was just interested if he put some detail in that approach in his new book
[quote]Girei wrote:
Yeah I’m running BBB right now, but I saw Jim mention that approach in Blood and Chalk series and I was just interested if he put some detail in that approach in his new book
[/quote]
Yeah man there’s 9 pages on BBB and 3 on the Advanced 5/3/1 Hypertrophy Phase. Buy it and all your dreams will certainly come true.
[quote]panzerfaust wrote:
What’s up man, yeah hoping for good results after a pretty average 6 months! I’ve been doing 3 days for ages and 4 shorter workouts without squatting every day seems very appealing right now haha.[/quote]
Yea, 3 days of back squatting a week can take its toll. I’m just rotating the 4 workouts Mon-Wed-Fri right now hoping for better supercompensation.
Deadlift
1 x 5 x 70kg
1 x 4 x 85kg
1 x 3 x 102.5kg
1 x 3 x 120kg
1 x 3 x 135kg
1 x 1 x 152.5kg
1 x 6 x 170kg
1 x 1 x 177.5kg (Joker)
1 x 1 x 187.5kg (Joker)
4 x 3 x 120kg (down sets)
*All sets supersetted with quad stretches and band int/ext rotations
Kettlebell Swing
50 total reps with 40kg bell
*All sets supersetted with band int/ext rotations
Ab Circuit
10 x weighted situp (10kg)
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend (20kg)
Notes
-Deadlifting wasn’t too weak, better than I expected after probably 10 weeks away from it.
-I’m going to a lot of effort to get more stretching and upper back / delt work in. Doing high rep, usually 15+ sets of band shit between all sets of everything.
-Week one down, really enjoying the flexibility. Now to improve on everything next week.
I must say it felt very strange to do the same weights 2 weeks in a row. I guess this all comes down to the intuitive training Jim eludes to in the book.
He gives you the options and you choose how you progress week to week.
For press day, I simply aimed to get more reps on the final work set and to do at least one more joker set. If you do that every week, you will obviously get stronger.
And, of course, the three week training cycles (less frequent deload) will force faster progression.
Squat
1 x 5 x 47.5kg
1 x 5 x 60kg
1 x 5 x 72.5kg
1 x 5 x 82.5kg
1 x 3 x 95kg
1 x 1 x 107.5kg
1 x 5 x 120kg
1 x 2 x 125kg (Joker)
1 x 2 x 130kg (Joker)
1 x 2 x 137.5kg (Joker)
1 x 1 x 140kg (Joker)
4 x 6 x 82.5kg (down sets)
*all sets supersetted with quad, glute and ham stretches stretches
*down sets supersetted with chins (20 total)
Straight Leg Deadlift
5 x 10 x 50kg
*all sets supersetted with push ups (50 total)
Ab Circuit
10 x weighted situp (10kg)
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend (20kg)
Notes
-I aimed to get one more rep on the final set, double some of the jokers and do an extra rep on the down sets. I did all of this, so I can call this day a success.
-I tweaked my knee on the third joker set, not sure what’s up with that.
-Felt very drained after this but was happy with my efforts.
