Also great news! Got an offer from the job I applied for! It’s more pay, 2 days less holiday though (although I had loads before) but just checking the company car policy as it states I might have to have an electric car (which is stupid really).
Just need to think it over with the wife over the weekend but my initial thoughts are yes I’ll take the job just to reduce stress.
Congrats, what’s it doing?
I know gas prices are high but will probably still be quite a bit cheaper than paying at the pump? You not get an allowance instead? You get absolutely shafted by HMRC on company car.
It’s a senior commercial role working within the rail industry, it’s a sideways move but I need out of the stress.
Car policy is that you have to have an electric car, even if you just take the cash you have to own your own electric car. It’s ok I’m principal but in reality it’s going to be a real pain due to lack of charging points at places.
Congrats man!
No idea why there’s a cake appeared next to my name on each post?
Anniversary of creating your account.
Congrats on the job offer!
In fairness it’s getting better but I know what you mean. I like the idea of a hybrid but not pure electric.
Week 3/52 5th September
Shoulders and biceps
Press 531 1 rep week (2m rest)
WI sets
27kg x 5
30kg x 3
33kg x 10
Lat raises (1.2m rest)
10kg DBs
X 11
X 10
X 10
X 10
Shrugs (1.2m rest)
20kg DBs
X 13
X 14
X 14
Rear delt fly (1.15m rest)
33kg
X 22
X 22
X 22
Ez BB curl (1.15m rest)
20kg x 10
25kg x 10
30kg x 10
Incline DAB curls (1.15m rest) constant tension
10kg DBs
X 15
X 14
X
Physio toe taps, really struggled with these. Need to work on using my core rather than my hip flexors!
Wondering if I should bother De loading next week or just go straight into the next 531?
Thoughts?
Depends on if you’re willing to sacrifice feeling better next meso. for the sake of a very minor time crunch.
I’ve come to realize that training too hard makes me feel like shit consistently, and following better regimented programs make me feel less like shit. I’d take the deload at next mesocycles’ weights if I were you.
Absolutely. Or training too much for me. It sneaks up on you, too, so you don’t even realize you feel bad until you have a forced break and feel better.
Cheers both, i’ll do the deload week.
Also noted i started on Tongkat Ali and Ashwagandha today. I’ll see how i feel over the next month or so on them.
Also told my boss i was leaving today (although waiting for my new contract before handing my physical notice in), i’ve got a 3 month notice period!
You have to give 3 months? That seems insane. 2 weeks is customary in the US, and there’s certainly no legal requirement
I’m senior management so it’s 3 months but then most of my staff are 3 months as well.
My boss has. 5 month notice period which is crazy!
I don’t know if it’s the job stress going or the new supplements but I feel amazing today! Energy and drive all back today.
Week 3/52 6th September
Legs!!
Squat 531 1 week (2m rest)
Wu sets
67kg x 5
77kg x 3 used a belt
85kg x 6 used a belt
BSS - I hate these!!!
1.3m rest
14kg DB
X 12
X 13
X 13
Leg extensions ss with kneeing SL ham curl machine (1.3m rest)
20kg each side
X 14
X 14
X 14
X 14
SL kneeling ham curl machine
45kg each side
X 9
X 9
X 9
X 9
SL deadlifts
X 6
X 6
X 6
Calf raises seated (1m rest)
20kg
X 12
X 12
X 12
X 12
X 12
Just to say I hate BSS, like really hate them, really really. My none working leg is in bits which I think is due to a massively tight hip flexor! Either way it’s agony but I’ll keep doing them as I think they are great single leg work.
week 3/52 8th September
I’ve been on maintenance calories for the past month I think now but weight has staying around 100kgs (give or take).
I look like I could lose a couple more kg to get full and but I’m happy right now and eating to support my other goals. I also don’t think I can ever be 6 pack ready constantly due to my love of cider (it’s not a drinking problem to hide my depression, honest!).
Chest and triceps
Very happy with that although most warm ups sets felt off (felt like I was pushing unequally).
Incline DB row (1.3m rest)
28kg DBs
X 10
X 10
X 9
X 9
Fly (1.15m rest)
54kg
X 12
X 12
X 12
X 12
Pushdowns (1.15m rest)
60kg
X 13
X 13
X 12
Push ups (1.15m rest)
X 14
X 10
X 8
Toe taps physio work
3 sets all shaking like a pooping dog!
Not looking forward to a deload and which is good as it means I’m enjoying this.
Thinking I’ll keep all my accessory work the same on the deload week and just not push it.
You taking this off the first 5/3/1 book? Subsequent books tend to advocate two 3 weeks cycles and then a deload or in 5/3/1 forever a 7th week protocol so a deload next week isn’t necessary if you don’t want to run one. You could just increase TM’s inline with recommendations and do another 3 weeks
You’ve talked me in to it!!! I’ve got the other books as well but just used my (very old) excel 531 template. Will enjoy only deloading after 2 cycles! Cheers
RIP my Queen 
God save the King, long live the King!
Week 3/52 9th September
Back
Chins 2m rest
Warm up on lat pull down
Chins x 5, 5, 6
Single arm lat pull down (1.15m rest)
28kg
X 10
X 10
X 10
X 11
Seated Cable row (1.2m rest)
63kg x 13
X 13
X 10 then another 3 (just to match last weeks reps)
Face pull (1.15m rest)
Had to use a different machine today so not sure if it matches the weight of the other one
7 (on the machine whatever that means)
X 20
X 20
X 20
SL dead’s 3 sets physio work
Still off lower back work as instructed by physio
Week 4/52 12th September
Shoulders and biceps
Press 531 5 week (2m rest)
WI sets
25kg x 5
27kg x 5
30kg x 17 (I know my max is too light but enjoyed that set to be honest, slow and steady)
Lat raises ss with shrugs (1.3m rest)
10kg DBs
X 11
X 10
X 11
X 11
Shrugs 4 second hold at top
20kg DBs
X 14
X 15
X 15
Rear delt fly (1.15m rest)
33kg
X 23
X 23
X 23
Ez curl (1.15m rest)
20kg x 11
25kg x 11
30kg x 11 (this was hard, not sure I can keep adding reps to all sets each week)
Incline Curls 1.15m rest
10kg DBs
X 14
X 13
X 13
Toe taps physio work for core 3 sets
So I’ve started Tongkat Ali and Ashwagandha and I do feel a million times better. Energy levels and general ‘drive’ etc
Couple of questions as there is mixed views on line. Do you cycle either of these and if so do you do the month on week off or the 5 days on 2 days off.
Then also if I need these to feel ‘normal’ does that mean that there is hormone issues with me then?
Cheers for the time