Being sick is an excuse for pizza right?
God damn I need a better quilt cover smh
Monday, 13th of August 2018
First day back after a stroke of the flu.
Squats: ss with 5 standing ab wheels
Deficit RDL’s: ss with 5x5s/side half-kneeling Pallof Presses
Circuit: CS Goblet Squat / GHR’s / Farmers’ Carries
Tuesday, 14th of August 2018
3x8min AMAP 60m Hill Sprints, 3 min rest between rounds
Felt good, didn’t get really hard until the last 2-3 for the third round. My left VMO is cramping up now though
Hey, how long did you do 5/3/1 for? I’m doing that now. I’m on week 2! It’s good.
531 was the majority of my training until about March. Over that year or so I tried the following, my favourites are in bold:
I think one of the reasons my progress was still only average with 531 was that I changed templates way too often.
Wednesday, 15th of August 2018
Rows / Bench:
NG Chins / Z Presses
Circuit A: Triple Threats / 3010 Incline DB Press / 3110 Seal Rows
Circuit B: SA DB Preacher Curl / 3030 CG Push-Ups / Band SA French Press
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 don’t even bench! I do incline bench, and I’m 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 that’s another story). I’ve 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 couldn’t walk correctly for 4 days. I’m 20 days quit smoking, feeling stronger/faster, and am doing what I can to be NOV.
Friday, 17th of August 2018
Full disclosure, I was f*cking exhausted going into this, and even worse coming out
Deads: ss with 10s/side SA RKC planks
Front Squat: ss w hollow body rocks
Circuit: Hip Thrusts / BSS / Farmers’ Carries
cooked to the point that I had to do split squats unloaded, made up for it w/ slow tempo
Saturday 18th of August
Pull-Ups / Press:
Kroc Rows / CG Bench:
Circuit: Muscle Snatch / Chins / Standing Alternating DB Press
Tbh I don’t really enjoy standard benching, but i love CG’s and inclines
Yep, ik . I’m 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 farmers’ 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
It’s good to be back. Great work, by the way.
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 it’s a dodgy measure, last year around this time I nearly passed out running an 8:40 1500m, so I see that as considerable progress
Monday 20th of August 2018
Deload: Squat and Bench
Squats: ss with 5 standing ab wheels
Deficit RDL’s: ss with 5x5s Half-Kneeling Pallof Presses
Rows / Bench:
NG Chins / Z Press:
Friday 24th of August
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 GHR’s, 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
WEDNESDAY: Upper Pull, Lower-Body Rehab/Prehab
FRIDAY: Upper Push, Lower-Body Rehab/Prehab, Posterior Delt
SATURDAY: Upper Pull, Lower-Body Rehab/Prehab
Now, to what I actually did:
Pull-Up / Press / Landmine Squat / SA RKC Plank
Ankle feeling pretty good
SA DB Row / Landmine SLRDL / Hollow-Rocks / CG Bench
Ankle feeling pretty not-good. That’s how you learn, I guess
Monday 28th of August
Giant Set A:
Face Pull / Incline DB Press / one-foot balance / GHR’s
Giant Set B:
Triple Threats / Seated DB Press / Back Extensions
Giant Set C:
Dips / Standing Ab Wheels / 4x 5 donkey calf raises + 5s calf stretch
Haven’t logged this week because training has been dodgy. Only other session I’ve done was a Pull workout on thursday.
Ankle is feeling good, so I should really do a mile run as it’s 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.
I did have the most amazing brekky with dad for father’s day though. Eggs, snags, baked beans, bacon, sourdough and then this chocolate orange cakey thing that was awesome
Monday 3rd of September
Squats: 3’s Wave, Week 1
Far out I hate not squatting
Squats: 3 standing ab wheels after every set
Squats felt a tad mis-grooved, probably because of the week off
Deficit RDLs: 5x5s Kneeling Palloff Presses after every set
Circuit: Goblet Squats / GHR’s / Farmers’ Carries
Tuesday 4th of September
Bench: 3’s Wave, Week 1
Rows / Bench:
NG Chins / Z-Press:
Circuit A: Triple Threats / Incline DB Press / Seal Rows
Circuit B: SA Preacher Curl / CG Push-Ups / SA Band French Press