HS Chest Press
57kg each side x 6
52kg each side x 7
47kg each side x 8
Seated Cable Row
80kg x 8
73kg x 8
66kg x 12
Pec Dec
101kg x 8
94kg x 8
Lat Pull Down
83kg x 8
77kg x 8
Cable lat Raises
4 weight on rack x 9
3 weight on rack x 10
DB Skull Crushers
22kg DBs x 8
20kg DBs x 8
20kg DBs x 6
I had a few extra calories on Saturday, i made brownies with my daughter so then had to eat one and had a lovely steak dinner in the evening. I balanced it out my fasting until about 3 on Sunday and only had a shake and then a normal dinner.
13th January 2026 - 6 Week Cut Week 2/6 - Lower and Biceps
Squats
110kg 3 sets of 5 reps
Seated Hamstring curls - these were hard today, my hamstrings were super tight and the warm up i did seemed to make them worse lol i’m blaming the cold
94kg x 8
87kg x 8
Ab Machine
52kg x 10
47kg x 10
Standing DB calf raises
25kg DBs x 20 x 20
Cable bicep curls
9 weight each side x 6
8 weight each side x 8
8 weight each side x 8
8 weight each side x 6
Still have energy which feels good, enjoying my squats still creeping up. I really enjoy getting super angry for my squat sets, putting that emotion into a lift feels fun for me.
Its not really that bad, I just fond that there are less movements but that just makes each one more special. You have to just remember that they are becoming their own person and in order to that they need to sometimes have space to make their own mistakes. Our job is to be there to pick them up when they need us and let them try again.
My kids are getting older (18 and 15). Not sure that hanging out with Mom was ever cool. Lol. But they have recently decided that they want to play cards as a family. Came out of nowhere. I’m absolutely loving it because I get to spend time with them. It all comes back around in phases. The cool thing with the oldest is that I get to share a bit more adult humor with him now. Not too much, but enough that it’s fun. I miss the little guys for sure, but the early adult phase is fun. Little glimpses of who they are turning into.
Yes we still do cards, board games and dominoes (mexican train) with our kids. Some days they are all into it and it’s a great evening together. Other days it’s hard to get them to play, you just have to pick the right moment.
HS Chest Press
57kg each side x 6
57kg each side x 6
57kg each side x 6
Cable Row
84kg x 7
77kg x 7
70kg x 8
Pec Dec
101kg x 8
94kg x 8
Lat pull down
85.5kg x 7
79.5kg x 8
Cable lat raise
5 weight x 10
4 weight x 10
DB Skull crushers
22kg DBs x 8
20kg DBs x 8
20kg DBs x 7
Hoping to see another drop in weight again as i’ve been 100% on point with my planned diet. If i’ve not lost weight it means my plan is too high caloriewise at the moment.
Slight incline DB Press
46kg DBs x 6
42kg DBs x 6
38kg DBs x 8
HS Seated Row
52kg each side x 8
47kg each side x 8
42kg each side x 8
Smith Incline Bench
75kg x 8
65kg x 8
Lat pull down - close grip to stomach
63kg x 6
56kg x 8
DB Lat raises
18kg DBs x 6
16kg DBs x 6
Tricep single arm cable push down
7 weight x 8
6 weight x 8
5 weight x 10
Happy with progress on DB press but on the last rep i managed to hurt my wrist someone. Almost felt like it part dislocated, couldn’t do anything else in the gym at all. As i was on my way to the car it strangely felt like it went back into place and i went back in and finished my session.
I’m not sure i did part dislocate it but it felt like that, i had zero strength in it at all, it was shaking and couldn’t move it. Its still painful now but i can use it. Will see a physio friend of mine on Sunday so might get them to have an informal look at it.
Preacher curl machine
5th big hole on machine x 8
4th big hole on machine x 7
Wrist was still quite painful today but strapped it up tight before workout. My weight has dropped again which is nice, still seeing that downward trend. I’ll keep my diet where it is for now but i know 100% it needs adjusting.
What i have been doing is 3 sets of 5 reps for two sessions (with good form) and then increasing the weight by 2.5kg. I did think about using the 531 progression model but i never actually found that very good at increasing strength and also found the lack of clarity around weights you should be hitting on the final set rather annoying. I prefer to be told what to do rather than hitting AMRAP.
Any suggestions would be good though, wanted to run 3 sets of 5 reps until i can hit 140kg (3 plates a side) for those 3 sets. Not sure if that’s feasible but didn’t really want something super complicated.
Imma bite.
I think some lifts respond differently for different 5/3/1 models and to what sticking points you have at various points. Basic 5/3/1 I.E. just doing top set PR set with no supplemental volume I’d agree isn’t necessarily going to get you stronger week on week over a prolonged period but supplemental volume will.
The main objective for me on the PR set is the fun/challenge of trying to beat the logbook, I use JW’s estimated 1RM formula and try and beat my previous each time I run it.
Having said all of that if you can carry on with linear progression I’d milk that for all you can and wouldn’t change up until you get to a sticking point. Either way it’s going well for you
HS Chest Press
57kg each side x 6
52kg each side x 8
47kg each side x 8
Seated Cable Row
84kg x 8
77kg x 8
70kg x 8
Pec Dec
103kg x 6
96kg x 6
Lat Pull Down
85kg x 8
75kg x 8
Cable Lat raises (used a different cable rack this time and didn’t like it, had to lower the weights quite a bit so guessing they aren’t equal compared to the other one)
3 weight x 10
3 weight x 9
DB Skull Crushers
24kg DBs x 6
22kg DBs x 7
20kg DBs x 7
Cable Curls
8 weight each side x 6
8 weight each side x 5
7 weight each side x 7
6 weight each side x 10
Good session but wrist hurt for the majority of it, i used wrist wraps though which did help a bit.
I found the base volume of 531 too little, then the supplemental stuff too much choice in his books. I really wanted to be told what to do rather than have to make my own decisions (which i haven’t been great at previously it seems). I also wanted to get as much out of the first three sets as possible but felt they the first two were basically primer sets and useless.
I also found the AMRAP a little stressful, kept me feeling like a failure when i didn’t hit my targets. That’s definitely a me thing and maybe just where i was in life at general at that point.
I also know that a linear progression model won’t keep working.
