Thanks for the shout-out, I’m happy to have put it in perspective for you! I’ve read through quite a bit of your log yesterday and it seems you got the right mindset. You just switch it up too way too often. Nothing wrong in that, but in my own personal experience that leads to stalling or having to work back. You’ve made progress from where you started, so that’s great.
What worked for me may not work for you, but based on your goals and current numbers I think you could essentially do what I did. My only advice would be pick a few key lifts that you DO NOT change. And then pick whatever the fuck assistance you want. This will allow you to keep your workout ADD without changing the basis of the program.
Good luck! Nice job setting some PRs at your mock meet! You obviously have much more explosiveness than strength right now. That’s genetic, so when you return to Oly WL you are going to be ready to set new PRs!
Thanks man! I really appreciate that. You did a tremendous job in 9 months!
I know man, I think for the longest time I wanted to have a slice and the whole cake at the same time. I think working on a single goal at a time is the best way to do it. I’ve learned a lot about training and my self since I started this log.
I think not being able to do any olympic lifting might be a blessing in disguise. Because now the only thing I can do is become much much stronger. Thanks for stopping in man!
Haven’t been logging, but I’ve been doing this basically for the past little bit. I love what I’m doing. I think I like the high frequency approach but with much shorter gym sessions. My days have basically looked like:
MON - Clean / Back Squat / Abs
TUE - Press / Chin Ups / Dips
WED - Front Squat / RDL or DL / Abs
THU - Bench Press / DB Rows / Curls
FRI - Clean / Back Squat / Lunges
SAT - Press / BB Rows / Hang High Pull
SUN - Rest
Thought I was 16 again haha. Basically climbed trees and got a bit too cocky. Bit me right in my ass. It’s all good I’m just hurting a bit. Will keep the weights light until I can push it hard. Probably 2-4 weeks so it’s all good. Will get reps in at least. And luckily didn’t break anything!
Did something different today (see side note below). Did doubles with 15-30 seconds rest. The cumulative fatigue definitely catches up much faster than you anticipate. It was fun though! 25 sets of 2 reps is no joke lol.
SIDE NOTE
Today I learned again that ANY program can work as long as there is intensity and consistent effort.
I met a 53 year old that has been doing “One Lift A Day” for the past decade. Dude was definitely one of the more jacked older people I’ve ever met.
His asked me “Would you rather do 100 things mediocre or have 10 moves mastered?” He talked to me for a bit just telling me how now that I’m in my 30s I should really pay attention to my nutrition, mobility and CONDITIONING.
And then he went to continue his hour of just chin ups lol. Crazy shit mannn!
NOTES: Already feeling much better from the weekend. Healing up quickly. @littlesleeper, I’ve been loading up 3x the amount of veggies and berries lately as well! Definitely aids in recovery!
Just to keep myself more accountable I’ll write what I ate the day before each day.
FOOD
Post Workout - eggs, cheese, bread, banana/apple/spinach/chia seed shake
Lunch - 2 pulled chicken sandwiches with side salad
PreDinner - salmon, broccoli, green beans, black berries.
Late Dinner - taco bell (bean burrito & Mexican pizza) and 2 Manhattans
Wasn’t the best dinner, but went to a concert so had to make due with that I could. Haven’t had fast food in a long time!
Friend invited me to his garage to lift today. Wish I could use this garage all the time. It was fun to do some Olympic lifting since I don’t get to at the 24. Body is already feeling 10x better. I think when I fell I just hit in the right spot that I was just hurting.
BACK SQUAT
135x6
155x5
185x5
205x5
225x2
155x10
155x10
BACK EXTENSIONS / DECLINE SIT-UP
50 reps each
NOTES: I program hop WAY TOO MUCH, but since I’ve been consistently going to the gym I’ve been getting much stronger and have hit plenty of PRs. I know there’s no secret to training. Just going and busting ass with a somewhat “balanced” program will probably get a person 75%-80% of the way there.
In case any of you wanted a MONSTER meal. Here is my GO TO.
It ends up being 2 burritos.
2 - 10 inch tortillas
1lb chicken skinless/boneless thighs (raw weight)
1 avocado (turn it into guacamole)
4 eggs
1 cup beans
1 cup white rice
whatever hot sauce or salsa you want.
I mix everything in a big bowl and then spread it between the 2 burritos.
This equates to:
2000 calories 180g carbs 80g fat 150g protein
Add some sour cream or cheese if you want to up the calories even more.
NOTES: This 3 lifts a day for 5-6 days has been a godsend. Spreading the volume has allowed to really manage the fatigue while still being able to keep the intensity high. Been feeling a bit beat up, so I think this week I’ll lower the intensity while focusing on quality good fast reps and then condition a bit heavier this week. Then next weeks increase the weight again!
Good luck man! You definitely aren’t the only one who is “scatterbrained”. I change my mind 10x a day on everything. Career direction, training, nutrition, where we want to build our “forever home”, whether we want land or lakefront property, what fricken colour to paint the bedroom, etc, etc.
Shit I’m the same way man. They say scatterbrained are 1 of 2 people. Either you are not passionate about anything so it’s hard to decide on stuff. And second is if you are good at everything you do haha. Now when I think back, there is nothing that I’ve done that I truly sucked at after practicing for a bit lol.
But on a side note man, since you are going to run the 531 Triumvirate, what do you think your template is going to look like? You know what your big 2 assistance lifts are going to be for the main lifts?
I think I’m pretty much just going to run his original sample template from:
I’ll likely run PR sets on my main movement and then have some fun with how I work in the assistance. I’ve also really been neglecting my cardio, so if I burn through a workout quickly I might try and sit my ass on my AirDyne a couple times a week to keep from getting fat.
OHP
Dips
Chins
Deadlift
Good Morning
Hanging Leg Raise
Bench
DB Press (likely do these inclined)
DB Rows
Squat
Barbell Hack Squat (this would be my best substitute for a log press, IMO)
RDLs, Back Extensions or Lying Banded Hamstring Curls (no access to a hamstring curl machine)
Agree with that man! Dope dude, excited to see how this version runs for you! Are you gonna do FSL, pyramid, SSL or anything like that to add more volume into your main lift?