Deload: day 4
Incline treadmill walk: 12 min, 2.4-2.6mph, 12-13% incline
Z press: 5x5-25lb dbs, superset with 50jumping jacks
Db rows: 5x10/side, no rest
Db military press: 5x8-25lb dbs, superset with 50jumping jacks
Taking today off, my digestion is messed up so using deload as an excuse
There was a breakfast buffet. I had ~1000 calories worth of bacon and scramble eggs. Oops. I would have gone for more, but it ended
Also bad timing bc I don’t feel like working out today either
But hey… no carbs 
This seems to have sorted itself out. Still don’t want to workout though 
Sounding ready for Deep Water!
During a deload?
Either you are a lazy POS or your body is telling you something. (Spoiler it’s the latter)
Take the day off and attack the next week fresh and refueled.
This makes me so happy. Not because of the no carbs but just because you aren’t beating yourself up 
Deload: day5 (yesterday)
Snatch: 20x2- 50lbs EMOM, alternate sides every round
Air squats: 3x50, 30sec rests
Curls: 4x5-45lbs superset with 15flyes-15lb dbs
Elliptical: 5min
Lateral raises: 3x8-15lb dbs, superset with 50jumping jacks
I might enjoy today off… deload
Updates:
I’m starting nsuns cap3 next week. It’s intense. I’m going to bump calories up a bit and pray that I don’t get much fatter
I finally figured out what to do with my statement of purpose. Got the first draft for one of the schools done yesterday
Deload: day 6
55min weighted walk, 25lbs in pack
Hey, @anna_5588 - Have you considered the opposite, i.e., you are actually hungry because your body is craving meat and not sweets?
I find that when my head wants protein, my body ACTUALLY needs it, but when my head wants sugary crap, I’m not really hungry—the craving is literally just in my head.
Just some food for thought. (Haha!)
Oh, for me it’s the opposite. I always want meat. Even after large steak dinners, I usually want more.
I know that I’m really hungry when I see a croissant or muffin and want to eat it.
Fair enough—I guess I’ve just got to trust that you know your body. Even so, I’ll remind you that this:
was exactly my experience when I stopped all of my calorie counting voodoo BS back in June 2021.
That transition was VERY hard, because I definitely got fluffier—but only at first. Then my body found out what it could do with the “extra” nutrition I was now giving it, and I got bigger and stronger and leaner than I had ever been while trying to find “optimal.”
Now I know I’m not you, and bodies are unique—but there are clear patterns for success in some of the logs on this site and none of us are so very different. We are all human, after all.
Most of us are human, some of us are sentient farm machinery.
I don’t have farm machinery physical power, but I was temporarily banned from Reddit for being a bot and have had my humanity questioned a few times… on an economics server no less 
Nsuns cap 3 week 1: Day1
Bench: 4x4-95lbs, 2x4-105lbs, paused; 1x8-110
Feet up bench: 1x12-85lbs; 1x14, 1x6, 6x5-75lbs, EMOM
Lateral raises: 6x12-10lb dbs
Db rows: 3x10/side, superset with 12 lying leg raises
Press: 1x12-65lbs; 1x11, 3x6, 12x5, 3x4-55lbs, EMOM
Updates
Next week is going to be the freaking best week of the summer.
Sunday: dinner with econ discord friends.
Monday: part two of discussion with powerlifting prof. Meeting with president of a leading Behavioural science consultancy to prep for webinar (aka backup plan in case grad schools reject me)
Tuesday or Wednesday: meeting with a prof who is friends with project leader to discuss research stuff
Thursday: presentation by grad student on something I’m really really interested in
Saturday: dinner with Econ friend/founder of ERC. He’s moving here for grad school. I am so freaking excited. This dude is one of my academic elder brothers and is one of the main reasons I started pivoting to Econ. Freshman year during paper discussions , he and my friend (that one) sat with me and spent the hour basically explaining equations line by line
Week 1: day 2
Squat: 1x6-165lbs, 1x6-175lbs, 2x6-185lbs
Lying leg raises: 4x15
Good mornings: 3x6-135lbs
Swings: 5x10/side-12kg
Conventional DL: 2x10-165lbs, 2x8-175lbs
Cable rows: 1x12-60lbs; 1x11, 3x7, 8x6, 2x5- 50lbs, EMOM
Bodyweight leg work: 5x50 air squats-30sec rests; 4x10/side split squats- no rests
I’ve noticed that 5/3/1 is very upper back heavy. I’m not a big fan of that aspect tbh….
How so?
so… many… rows…
the recommended assistance work is also upper back heavy (lat pulldowns, pullups, (hundreds of) face pulls)
I’m sure this is effective, but when I do too much upper back stuff, my neck gets pissed
I am paraphrasing, but pretty sure Wendler has said things like “the assistance work is bullshit. Do it or don’t, it doesn’t matter.”
I mean, the idea is sound, but you do not have to do it by the letter like you do with the main lifts. Go easier if you need to.
Now that you mention it my neck is pissed at me today and I think I did do seal rows before that 
I was going to say I disagree with you but with the above… I don’t want to put my neck on the line and speak out of turn (Pun intended)
Oh, I’m very sure additional upper back work is valuable for many, especially those who want a bigger upper back. My back and lats have definitely grown… to the point that mum accused me of being on gear
I only say that because I noticed that my neck was significantly less pissed when I stopped doing rows and pullups as daily work mid october last year. This was despite doing the same programme, sleeping with the same pillow, having MORE stress
I meant I disagree with 5/3/1 having a lot of back work.
Most templates have between 25-50 pull reps a session which at the maximum end is 200 a week and at the lower end 100 reps. Considering those can be any pull movement including biceps, rows etc I disagree the program itself has a lot of upper back work.
Now back to this. I have been doing mainly upper back work for the the pull and I think this has given me food for thought.