Happy for it to be discussed here but not sure I understand all of it lol
Just let me know if I need to change or worry about anything 
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@Andrewgen_Receptors still can’t comment on log thread, must be locked for plebs like me so sorry I can’t offer support or banter!!
@TrainForPain anyway to fix the above?
Looking forward to getting back in the gym next week. Not sure what I’m going to do really.
So far thinking either:
531 Bb layout
But changing dead’s for RDL and a small few other variables
Or maybe a meadows inspired ppl split 4 days a week (so alternating the double workout) with a focus on the main lift as the main lift
Happy to take opinions. I want to improve my strength on my main lifts while also getting my Bb volume in.
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Nope, it’s on purpose - they’re keeping it tight to coaching/ participant comments.
You teased a little about this in my log - I’d love to see your thoughts on volume. I’m about to write up my Unity review tomorrow, but I definitely know it was too much for me to “thrive” on vs. just survive.
Have drafted a few posts but deleted them. Will write it now while enjoying my second bottle of wine this evening (so sorry about any typos).
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Enjoy!
Not like I’m of the caliber to critique Mr. Wendler, but the exercise selection on day 1 doesn’t make sense to me.
Why not make this go as follows?
Day 1: Shoulders/Tris
Day 2: Back/Bis
Day 3: Chest/Tris
Day 4: Legs/Bis
IDK, it just seems oddly spaced to me.
- Sub in 2 triceps movements on day 1
- Sub in 1 Biceps movement on day 2 (replacing hanging leg-raises, or adding to)
- Keep day 3 as-is
- Add one or two biceps movements on day 4
This sounds better to me, but I’m just some guy so 
EDIT:
Should be spaced as:
Monday - Day 1
Tuesday - Day 2
Wednesday - off
Thursday - Day 3
Friday - off (or active rest)
Saturday - Day 4
Sunday - off
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There are quite a few programmes with biceps the day before back. I ran one myself for a while that was fine to be honest. But personally I like them spread out so you hit them once properly and the second day as a secondary group.
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Right so got my first gym session back tomorrow. I’ve had a nice time off and feel nice and relaxed and ready to get back at it.
I’ve managed to not gain any weight on my two weeks off which is impressive but I also really payed attention to when I was eating and drinking and then tried to balance things (at the expense of my daily protein calories though). So sitting by this morning at 100.4kg.
Been thinking about my goals quite a bit while off and I’ll maybe refine them a bit but I’d like to do the following over the next 52 weeks:
-
Bench 3 sets of 10 at 100kg
-
Bench at least 1 rep of 140kg
-
Do 3 sets of 10 pull ups
-
Massively increase my lower back and core strength (not sure how I’ll set that as a goal). Maybe 3 x 20 hypers as a goal and need to think about core (how to measure and improve it really).
-
I’d also like to increase my squat but I’d like to just go a whole year squatting without injuring myself.
Im probably going to run a modified 531 that I’ve seen online. Not sure If I’ll do 5s pro or 531 for the main work but will look to increase strength each week on the main lifts and reps on the assistance work.
I’ll post the programme below probably tomorrow when I’ve ironed out a few bits.
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So this is going to be my programme for the next year (lets see if i actually stick to that!)
Progression
So main lifts will be 531 with the AMRAP sets. I’m aiming for 9+ on 5 week, 7+ on 3 week and 5+ on the 1 week as i think that’s in line with the recommendations (from memory).
I’m not going to push the squat, i’ll just take it easy and see how my back holds out. As it starts to feel better and re-assess.
Back main lift is going to be the chin up (palms facing me). If i want to progress it then i need to prioritise it. I’ll also increase reps on this rather than weight untill i can get 3 sets of 10 then change it up.
Assistance lifts Progression
I’ll try and just get another rep each session and then after 4-6 weeks switch out the lift or increase the weight depending on how it is going.
Programme Detail
I want to make sure i get good rest periods in this programme to give the sets 100% and want to leave lots of space for physio/core movements.
Monday Shoulders and Biceps
- Press 531
- Lat raises 4x 12
- Shrugs 3 x 10
- Rear delt flys 3 x 20
- EZ BB Curls 3 x 8
- Machine Curls 3 x 12
Tuesday Legs
- Squat 531
- Lunges 3 sets x 10
- Leg Extensions 3 sets 12-20
- Ham Curl (may do this before squats) 3 sets 8-12
- RDL 3 x 10
- Calves - 4 sets to failure
Thursday Chest & Triceps
- Bench 531
- Incline DB Press 4 x 12
- Fly 4 x 12
- Pushdowns 4 sets 12
- Pushups 3 sets failure
Friday Back
- Chin Ups 3 WU sets 3 working sets (adding reps each week)
- Lat pull Down 4 sets 10-20
- Cable Row 3 sets 12
- Row Hammer machine 3 sets 12
- Hypers 4 sets to failure
- Rope abs 4 sets
This is my first pass at this so happy for peoples comments and i’ll run for a few weeks and tweak as needed. Did my first session this morning (happy not to be doing chest on Monday morning!).
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Week 1/52 22nd August 22
Shoulders & Biceps
-
Seated BB press 531 - 5 week 2m rest
WU sets
23kg x 5
25kg x 5
27kg x 15 -
lat raises 1.15m rest
10kg DBs
x 11
x 10
x 10
x 8 -
Shrugs 4 second hold on each rep 1.15m rest
20kg DBs 3 sets of 12 -
Rear delt fly 1.15m rest
33kg 3 sets of 20 reps -
EZ BB curl 1.15m rest
20kg x 8
25kg x 8
30kg x 8 -
Machine curl (Single arm at a time) 1.15m rest
x 10
x 10
x 8
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Week 1/52 23rd August
Legs!!!
Did some actual mobilisation before squatting today and some light ham work on the machine, made things move easier.
-
Squat 531 5 week 2m rest
Warm up sets
57kg x 5
67kg x 5
77kg x 10 -
BSS 1.2m rest
14kg db x 3 sets of 12 reps
Light weight but hard! -
Leg extensions 1.15m rest
20kg each side
X 14
X 14
X 13
X 13 -
Single leg ham curls kneeing 1.15m rest
45kg each side
3 sets of 8
1 set of 10 -
Ham curls seated 1.15m rest
54kg x 8 reps and 8 partials
61kg x 6 reps and 6 partials
68kg x 5 reps and 5 partials -
Seated calf raises 1m rest
20kg x 10
X 10
X 10
X 10
X 10
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Welcome back!
Feeling all healed up?
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Mostly. Feeling a little tender in the middle back department but nothing major. Hoping the week off has let me bulged disc or irritated back settle down. I’m laying in bed as we speak (nothing dodgy) and my back feels fine after squats today. Definitely feel like it’s worse after not doing as much rather than moving more.
Cheers for checking in dude.
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Actual proper test results (finally!).
Any thoughts all? @TrainForPain @pettersson @Andrewgen_Receptors @aholding88
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EDIT:
Your Total Test (serum testosterone) is mid-range while your SHBG is slightly on the higher end, which pushes your TT a bit higher (not necessarily a good thing). With higher SHBG, you will have less Free Testosterone (fT), which is ultimately the opposite of what you want (more fT is better for how you feel and gainz).
Your Thyroid Stimulating Hormone (TSH) is pretty low, so you will probably have difficulty losing weight; this doesn’t mean not to try - it means to try harder. Could be corrected via medication if you wanted to go that route (I’m pretty sure, Thyroid isn’t my strong suit).
I don’t see any Estrogens (e2) measurements. Not that this is a particular issue, it’s just something that’s nice to know (especially if suffering high e2 symptoms).
Honestly man, I’m surprised you’ve got the readings you do - they look okay but the world of TRT is nuanced as fuck. Your levels can look clinically fine, but if you feel like shit (low T symptoms), then why do we care what your T levels look like?
If paying out of pocket, I’m sure you will find a clinic that will treat you. I doubt NHS will, moreover you probably don’t want them to as they give archaic protocols that leave you feeling like shit 2-3 out of the 6 weeks in between injections. So really the question here is: Do you feel poorly enough to spend out of pocket for treatment?
You could also post these results in the #pharma:t-replacement category for other opinions too. I would disclose relevant medical information too if making a new thread for this.
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As a reminder, you weren’t fasted right? Do you take creatine?
I’m not an expert here, so I’ll bow out and learn.
Not fasted at all (they didn’t ask me to) and i do take creatine, around 10g per day.
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Are you still front-loading? 5g/day is maintenance after saturation
Sorry I’m taking 6g, I take 2 scoops but they are 3g scoops. I forgot lol
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I will also bow to @Andrewgen_Receptors knowledge.
This is 100% correct, I doubt with your readings the NHS will do jack shit, it’s an uphill struggle to get them to do anything and when you do getting an injection protocol is challenging. I was on 250mg of sustanon every 3 weeks, battled to get down to every 2 weeks and couldn’t get better than that. I’m on testim gel now which there’s now a nationwide shortage of which is a shame as it’s worked much better for me in the main. I don’t know if your finances allow to explore private but there are a lot of shady clinics out there who only have making profit as a priority not your health.
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