90 min break after a girl I’ve been seeing showed up unexpectedly to show me her new puppy
Superset:
Fat bar Pullup: 6, 6
Press: 120x10, 120x10
Trap bar deadlift: 240x3, 320x5, 365x5, 410x5, 320x5, 320x5,
Tricep Pushdowns: Green band x many
Heels elevated goblet squat: 53lb x many
Band face pull: green band x many
Poundstone curls: axle x 110
Notes:
alright, I ended up sleeping maybe a cumulative 16 hours between going to work Monday at getting home at 1500 yesterday. I then fell asleep at 1600 and slept until noon today. This is…. Unsustainable. Had a coworker fall asleep at the wheel Friday, drove off the road. He’s alright, but it’s got us all on edge. Hopefully this is a wake up call for the command. Honestly, I’m not expecting anything great rn from training. Not on that little sleep. It’s just for my sanity at this point, I need to feel like I have control over some aspect of my life.
did not expect to get interrupted mid workout, had told this girl I wouldn’t be able to see her for a while due to my schedule, so today was a surprise…
deads moved fine.
for accessory, just picked one movement, got a light ish weight, and just went for a few minutes at each knocking out as many reps as I could. Only counted the poundstone curls
have a cold. Not fun during a run. Not hard or anything, but I don’t like feeling mucus running down my throat while I’m doing cardio
increased speed just a tad, honestly couldn’t notice the difference. Happy with that
I have been absolutely RAVENOUS. Idk why, but this running has me wanting to eat a house. With work last week, I failed to meal prep, so the diet was me eating garbage + protein shakes most days, with a RIDICULOUS quantity of food eaten. Still down a lb.
I truly believe that running impacts the body differently than other forms of cardio. We were made to run, and anytime I do it, the weight flies off.
on the note of nutrition, had an amazing consult with @QuadQueen last week, and am meal prepping tonight with a focus of really putting her advice into action. Will take photos tomorrow to record what a normal day of eating looks like for me these days
As long as you serve it with veggies, I’m good with this house-eating thing.lol
I loved talking with you!! Seriously, I’m always here - so, whatever you need (nutritionally speaking), I’m more than happy to supply! And if nothing else, I’m good for opinions - and now you know that I’ve got a whole lot of them.
I’m super excited to see what you’ve got happening! I am more than certain, it’s going to be awesome!
Dinner: jambalaya rice with ground turkey, 1/2 cup frozen veggies, and 2 eggs.
Not pictured: 1-2 sugar free energy drinks and sinful amounts of black coffee. I know I know…
@QuadQueen i had so much fun talking with you! Tbh, the side conversations and heated opinions were easily as entertaining as the knowledge parts were valuable! Really appreciate it, you’re a massive value added member of this place!
slept 6.5 hours last night, and I feel amazing. Haven’t felt this much energy getting to the gym in weeks, knew I had to go for something good today. Decided when I walked in I would try for a PR on squats. Hit 325x10, 10lb PR on my 10rm, with maybe 1 very ugly rep in the tank. And I ran 3.6 miles yesterday? Fuck yeah.
honestly, this isn’t a bad 531 plan. Do 5s pro most days, shoot for PR sets when your body is feeling extra good. Seems a sustainable way to continuously chip away at strength gains while pushing yourself when it’s most suited.
went for a PR on bench… well, 220x6 ain’t a PR lol. Not a bad set for me, but nothing special. My deadlifts are pretty good, my squats decent, overhead press is even pretty good. I have no idea why I can’t bench worth a shit, other than blaming the crappy shoulder, but you’d think that would affect my overhead press more. Then again, base building is probably not the time for me to obsess over my lifts lol
Superset:
Fat bar Pullup; 6, 6, 6, 6, 6, 6, 6
Press: 95x5, 125x5, 145x5, 160x8 (matches PR, last time done 30lbs heavier), 125x10, 125x10, 125x10
Trap bar deadlift: 240x3, 330x1, 345x5, 390x5, 435x5 (PR, but I had more in me)
Kroc row: 110x20
Db lat raise: 3x15x15
Poundstone curl: axle x115
Notes:
day after duty, actually managed to catch about 4.5 hours of sleep yesterday, so feeling a little fresher than usual after duty days.
happy with press. I’ve only matched this once before, and I did so without the 5s pro, with much more sleep, and about 30lbs more bodyweight. To hit it now, at my weight and state, is fantastic.
deads moved well. Hand placement was a little off, had to fight to keep from tipping forward, but I own this weight.
no backoff on deads this week. 435x5 is good enough, and I don’t want to be fatigued for the runs.
deadlifting with bumper plates is so much more satisfying than steel, just because of how big the weight looks lol. And now that I think of it, really wish I’d recorded today, hit some damn good weights
gonna keep accessory work pretty high rep. Feeling kind of beat up, hoping that will help the joints
knees angry. Back also angry from running, that’s new. Not bad, just noticeable.
forgot my squat shoes at home, so did this barefoot. Definitely missed the shoes, the barefoot challenged my mobility, had me leaning over more at the bottom. Still got the work done. PR by default, never tried to do 5’s with this weight before, and it is the heaviest 5 set I’ve done, but my 340x7 was definitely more impressive.
bench is again free falling, as it does whenever I do 531. Changing it up here.
my lower body responds great to 531. I think comparatively, my lower body is more advanced than my upper, likely from having an athletic background. I wonder if that is why 531 works better? As in, I’m definitely strong intermediate range with lower body lifts, which I feel like 531 programming is great for, but I almost think my bench is sufficiently pathetic that I may be better off with more beginner like programming, ie 5x5 or something similar. If anyone has suggestions, I am all ears
overall still happy with my strength at this point, 2x a week with 3x weekly long runs and my squat, dead, press, and pulling movements are all feeling strong as hell. A poor bench is the story of my life, I can accept that with the other benefits.
Trap bar deadlift: 240x3, 300x5, 345x5, 395x5, 300x5, 300x5, 300x5
Superset:
Db curl: 25x12, 25x12
Band face pull: 20, 20
Notes:
dead tired, coming off overnight, slammed like 600mg caffeine right before this and felt nothing.
maybe not the day to add weight to pull-ups, but I felt like it. Felt good, might have had more in me but still not trying to strain the elbow, not looking to get that tendonitis back.
press moved fast. For some reason, I can press aggressively, violent acceleration, far more naturally than on my other lifts. Not sure why.
deads felt heavy but moved fast.
I take a sick pleasure in training this sleep deprived. Let me explain that a bit. I absolutely hate it. It’s not fun, it definitely limits me, and I truly wonder where I’d be if I could just consistently get 6 hours of sleep a night. BUT, coming into the gym after being awake 30+ hours and still hitting some heavy weights makes me feel great, my “bad day” strength is still some respectable weight, and my training discipline has me in the gym when most sane people would probably snag a nap.
accessory work at the end just to keep the joints happy
