On holiday this week in lovely
Bath, so not training. Was going to do my push-up workout here but have just drank cider and eaten rubbish every day so far!
Needed a training and life break, don’t know if it’s the hormones or not but I feel like really sad and depressed at the moment. Just really sad all the time. I’ll make sure I go back and speak to someone properly when I get back as I know this isn’t healthy.
sorry to read this. best wishes.
Thanks dude. I’ve seen a councillor for a while for to issues when I was a child but I thought I was on top of everything.
Not sure if it’s my hormones or just a lot of stress but I’m really struggling at the moment. I hate being so snappy with my kids and wife and just wish I had it under control but alas I don’t.
I just wish I was a better husband and farther but also know I push myself way too hard on those things as my parents were what only can be described as terrible.
I don’t doubt there’s not a single responsible loving father who thinks this on a regular basis. I certainly think about this on at least a weekly basis. You’re probably doing a better job than you think, no one tends to tell us when we’re doing well.
You ever had your test levels checked?
Not had them checked and probably need to after loosing a ball. You know anywhere decent in the uk?
I got mine done on the NHS, private isn’t cheap and a lot of them will put you on TRT even if you don’t need it just to make money out of you. The NHS option isn’t optimal and from what I’ve heard/know the GP can be a bit of a blocker as TRT isn’t something that’s widely known about in the NHS. That being said since I’ve been on it for nearly 4 years it’s changed my life. First step is though asking your GP for blood test to check what your levels are and take it from there
18th April Bank holiday Monday in little ole England!
Met some mates for a curry I hadn’t seen in ages yesterday and they all said (drum roll)…………
That I was looking way bigger!!! Hell yeah!!! Very happy with that news, last seen them about 6 months ago so things have been working although my waste is a bit bigger too.
So after my week off I came to the gym very unprepared and did some 531 stuff to see how my hip is.
Might run a 6-12 weeks of a BBB to improve on some things.
Be prepared for a pathetically weak squat!
So squat (1.3m rest)
Bar x 10
40kg x 6
60 x 6
70 x 5
80 x 5
90 x 5
Squat (1.15m rest) this was supposed to be the 10 reps but I just didn’t have it in my hip.
60kg x 6
60 x 6
60 x 6
60 x 6
60 x 6
Dips SS with chins (which became lat pull downs after 1 set lol) (1.15m rest)
Dips
9
9
8
5
4
Chins x 4 (just had nothing)
Lat pulls
50kg x 10
X 10
X 9
X 8
After just thinking about this statement.
Last 6 months made good progress.
Then also me, think ill change entirely what I’m doing.
Not sure if I’m a genius or mad.
Both Einstein and Tesla invented electricity, and instead of working together - they ran newspaper ads shitting on each other (google “AC/DC Wars”).
If the greatest minds in the last 200 years can teach us anything, it’s that a little mix of both is just the right balance.
19th April 531 kinda workout!
Bench (1.3 rest) 5s Pro
Warm Up sets
80kg x 5
90kg x 5
100kg x 3 - was repping 4 sets of 6 with 100kg a few months ago so really disappointed in this.
OHP SS with DB row (1.15m rest) I was sweating!!!
Barbelll OHP
30kg x 10, 10, 10, 10, 10
1 arm row
26kg x 10, 10, 10, 10, 10
Leg raises SS with bicep curls
leg riases
x 10
x 10
x 10
x 9
x 9
barbell Bicep curls - thought i’d got a 20kg barbell but half way through saw it was a thinner 15kg one lol No wonder these were easy
15kg BB curl x 10, 10, 10, 10, 10
So i’m thinking of running this variant of 531 BBB for summer. It gives me the big lifts twice a week, let me get a load of back work in and will hopefully get my hip moving a bit better (as long as i take things slow and don’t re-injury myself).
Monday
Squat 5s Pro
RDL 5 x 10
Dips 5 x 10
Chins/ Lat pull down 5 x 10
Tuesday
Bench 5s pro
OHP 5 x 10
1 arm Row 5 x 10
Leg raises 5 x 10
BB curl 5 x 10
Thursday
RDL 5s Pro
Squat 5 x 10
Dips 5 x 10
Chins/ Lat pull down 5 x 10
Friday
OHP 5s pro
Bench 5 x 10
1 arm Row 5 x 10
Leg raises 5 x 10
BB curl 5 x 10
Hopefully looks ok.
You think doing dips the day before bench/OHP is going to interfere with performance? If not, looks good to me (from a non-5/3/1 person)
How are you feeling man? There’s no shame in getting down and good on you for seeking help.
In retrospect, I spent most of my days for several years following my army time being horrible to everyone around me… which just so happens to be the very people that care for you and deserve your best. I didn’t have the balls to go get help, like you are, so I think you should genuinely give yourself credit for taking action.
I also feel badly about how I acted, but I don’t think any benefit comes from beating ourselves up over it - that actually just keeps us in that moment. I have, over the years, eventually come to a point where I recognize I’m going to have to disappoint someone; I just no longer put my family at the top of that particular list and I move on from here.
I would wager dollars to donuts you have some hormones that need to be addressed. I’m the last guy on these forums that says “just do TRT!”, but your situation is exactly what these therapies are actually for. I’m going to imagine you’re fatigued, irritable, moody, sore, etc. all the time; you have a legit medical reason.
Anyway, please use this as a sounding board: sometimes the relative anonymity helps. I applaud you for seeking counseling, you’ve certainly been through a traumatic experience, and would encourage you to at least take a look at traditional medicine as well.
I was basing it off the last 531 (beefcake) where Jim programmes then like that. I ran it before and it did affect my workouts for a couple of weeks but after that I got used to it.
It’s a fair challenge though. Almost a fortitude full body 4 days a week vibe to it!
Cheers dude and thank you for being open. I made a big step at the weekend my just telling my best mate what’s been going on. I didn’t realise until I said it that I’m such a closed book to everyone I know in person which probably isn’t a good thing.
I think I will get back to seeing my councillor again though as I do have ‘parent issues’ that really affect the way I view myself. It really helped before and I didn’t really finish it just put it on hold.
I’ve put off seeing the doctor about my hormones. I am super stressed and drained at the moment but I was also only eating like 100g of carbs a day (by accident) and hadn’t had 8hours sleep in about a month due to the kids.
Hopefully both those sorted now , so I’ll see how I am. Think I’m putting it off as I don’t want to have to rely on any medication as I like to think of myself as totally self reliant (which I’m not at all 
) also the doctor I saw did say it may take 6 months for my hormones to completely balance out but that’s different from what I’ve read on line.
I might do a little more googling on the matter.
Cheers though, you’re an alright guy for someone that does spin class.
Didn’t mean to cut into yall’s conversation, but I had to for this comment:
Top-notch underhanded compliment material right there!
Jerks
I’d personally move the dips and chins into your day 4 and hanging leg raises into day 3. I love Jims books but have found they can be a bit contradictory at times. Other than that it looks solid other than on BBB you run the prescribed reps I think rather than 5s pro but that’s pretty much semantics.
Glad to see your talking to people about your issues and hope your in a better placd
21st April Amended BBB - Still figuring out maxes this week. Will start in earnest next week.
RDL (1.3m rest)
WU sets
70kg x 5
80kg x 5
100kg x 5
RDL BBB (1.15m rest)
60kg x 10
60kg x 10
60kg x 8
60kg x 8
60kg x 8
Leg Raises SS bicep curls (1.15m rest)
leg raises
x 8
x 8
x 7
x 7
x 7
BB Bicep curls
20kg x 10
x 10
x 10
x 10
x 10
So new plan after reading comments:
Monday
Squat 5s Pro
RDL BBB (5x10)
Leg raises (5x 10)
Bicep Curls (5x 10)
Tuesday
Bench 5s Pro
OHP (5x 10) SS
Row (5 x 10)
Dips (5 x 10)
Chins/ Lat pull (5 x 10)
Thursday
RDL 5s Pro
Squat BBB (5x10)
Leg raises (5x 10)
Bicep Curls (5x 10)
Friday
OHP 5s Pro
Bench (5x 10) SS
Row (5 x 10)
Dips (5 x 10)
Chins/ Lat pull (5 x 10)
I’m just taking the standard 531 percentages from the following (pathetic) numbers:
Squat 90kg
Bench 100kg
RDL 90kg
OHP 45kg
| Monday | Tuesday | Thursday | Friday | |||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Squat | Week 1 | Week 2 | Week 3 | Bench | Week 1 | Week 2 | Week 3 | RDL | Week 1 | Week 2 | Week 3 | OHP | Week 1 | Week 2 | Week 3 | |||
| Set 1 | 58.5 | 63 | 67.5 | Set 1 | 65 | 70 | 75 | Set 1 | 58.5 | 63 | 67.5 | Set 1 | 29.25 | 31.5 | 33.75 | |||
| Set 2 | 67.5 | 72 | 76.5 | Set 2 | 75 | 80 | 85 | Set 2 | 67.5 | 72 | 76.5 | Set 2 | 33.75 | 36 | 38.25 | |||
| Set 3 | 76.5 | 81 | 85.5 | Set 3 | 85 | 90 | 95 | Set 3 | 76.5 | 81 | 85.5 | Set 3 | 38.25 | 40.5 | 42.75 | |||
| RDL | 58.5 | 63 | 67.5 | OHP | 29.25 | 31.5 | 33.75 | Squat | 58.5 | 63 | 67.5 | Bench | 65 | 70 | 75 |