Usually if you feel like you need to deload, it’s too late. That’s how I feel anyway. Some people never deload, and think there is little to no value in them. I disagree though, but maybe I am just old.
Couple of things I have found I really like when running 531 is the 4th week deload and the 5 forward 3 back.
I feel like there is definitely something to be said for more frequent deloads. In 5/3/1 I always ignored the deload after the 3rd week, but I’m not sure I’d do that today having longevity in mind more than the past. I think that’s applicable to most programs, not just 5/3/1. Anytime after a week off for vacation or something I come back more physically and mentally into the lift.
Oh just wait! 
This is why my training cycles are no longer then 6 weeks. I feel anything longer just beats my body down
Or it’s just that ‘season’ of something different you’ve mentioned in my log mate. Or old age! 
haha, getting some lower intensity/lower volume work in the with KB and BW stuff might be a good change given commitments coming up. Into winter too in your area (we’re in summer here) so that could slow some things down a bit too… 2c and all that.
Regionals still going? Trusting all is well mate.
@raven78 - Thanks for checking in, my friend! Makes me realize I should’ve put up one of @throwawayfitness’s “On a Break!” posts.
All good here, just nothing worth posting, really—except maybe this:
Things will be sporadic through the holidays, but I’ll be back in full swing after the New Year!
Best Christmas evah!
Have a great Christmas mate, looks like santa has already brought you gainz…
Reboot - w1d1
Sunday - 05 January 2024
Workout: Conditioning, 1140-1220 (40 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
Nice easy ride today—good sweat.
Reboot - w1d1
Sunday - 05 January 2024
Workout: Daily work, 1605-1625 (20 minutes)
3 rounds of:
a) Push-up - 10
b) Pull-up (strict, various grips) - 5
c) Plate ground-to-overhead - 45 lbs - 15
Assault bike - 50 calories
Daily work returns: If I can’t find 20 minutes to get something like this in every day, I’m just not trying.
Can’t wait to see the transformation!
I hope things are well Sven! Nice addition to the gym with those IronMasters, I’ve never used them - looking forward to your review once you have had a chance to play with them!
@QuadQueen - So very true: Thank you for that! (And thanks for dropping in—it’s always nice to know you’re in my corner.)
@anna_5588 - I can’t either—haha! Seriously, though, thanks for following along: I’m actually excited by the prospect of rebuilding.
@littlesleeper - Happy New Year to you and yours, mi amigo. After years and years of standard hex dumbbells, I can tell you the Ironmasters definitely feel different, but I’m sure I’ll get use to them quickly enough.
Reboot - w1d2
Monday - 06 January 2025
Workout: Squat, 0905-1010 (65 minutes)
Begin: 0920; End: 1009; Duration: 49 minutes
a) Squat - 135x8, 165x8, 195x8 | 225x5, 225x5
b) Hip thrust - 115x10 | 135x10, 135x10, 135x10
c) Good morning - 95x12, 105x10, 115x8
d) BSS - L/R - (2x20 lbs + BW) - 3x(8/8 + 10/10)
e) Back extension - 8, 8, 8, 8
Fasted.
Tried going super-conservative, and I think I hit the nail on the head: Probably could’ve handled more weight everywhere, but I’m glad I didn’t try—no sense in hurting myself first day out. Also lots of room to speed things up, but I was still pretty happy with the pace here.
Good mornings were supposed to be super-set with the Bulgarians, but I messed that up and didn’t even realize it—though no harm done, really.
Daily work to follow this afternoon.
What kind of sadist would program supersetting Goodmornings with Bulgarian Split Squats. 
@shaneinga - The “Morgan” kind… Whatever that means!
Reboot - w1d2
Monday - 06 January 2024
Workout: Daily work, 1640-1700 (20 minutes)
3 rounds of:
a) Push-up - 10
b) Pull-up (strict, various grips) - 5
c) Plate ground-to-overhead - 45 lbs - 15
Assault bike - 50 calories
That went a bit faster today, FWIW.
