Friday July 3rd - good sleep, but feel very tired for some reason.
Chest still a little sore. I have a semi pulled right pectoral that has been bothering me on and off for a few months. Went golfing yesterday and a bit sore from that as well.
Deadlift
3x170
3x190 <— oops
3x200 <— proper one
14x225
2 sets of
6 wide grip pullups, 6 alternative grip pull ups, 6 chin ups
6x135 pendlay rows (was supposed to be 3x10x135 or 155)
Stopping cause body feels like crap
Sun July 5th - 7/10 sleep.
Military
3x80 ← oops
3x90
3x100
5x115
5x10x65
3x10x25 outer delt raises
5x20 on the new ab-mat
I’m disappointed with how poor my strict military is. Gotta get that shoulder strength up!
Mon July 6th - Slept well, but feel completely exhausted.
Played my first round of golf yesterday, lower back quite sore.
PHASE 1 WEEK 3
Squats
5x130
3x150
8x165
5x10x95
Should I be hitting 8 on the 1 set on a 5-3-1 day? That seems a bit high to me.
Or is this the conservative 1rms coming into play?
Wed July 8th - Sleep 5/10, although feel OK today
Bench
5x170
3x190
6x215
5x10x120
2x20 abmat crunches
3x20#x20 abmat crunches
2x10 abmat side crunches
Fri July 10th - Sleep 7/10 - woke up at 5:33AM both of the last two mornings. Yesterday didn’t fall back asleep, today did and woke up at normal 7:20AM time.
Deadlifts
5x190
3x215
10x240
5x10x135 interleaved with alternating sets of 10 WG pullups and 10 chinups
Sat July 11th - Sleep 7/10. Woke up at 5:35AM however fell back asleep till 9:30 after a while.
Military Press
5x95
3x105
6x120
5x10x75
No core today
Adjusting my deload week to match the posted article today.
Wk 1: Set 1-65%, 2-75%, 3-85%
Wk 2: Set 1-70%, 2-75%, 3-80%
Wk 3: Set 1-75%, 2-85%, 3-95%
New Wk 4: Set 1-40%, 2-50%, 3-60%
Old Wk 4: Set 1-60%, 2-65%, 3-70%
Mon July 14th - Sleep 8/10. Was exhausted from basically not sleeping the night before.
Deload Week!
Squats
5x70
5x90
5x105
3x20 abmat crunches with 3kg sisal
3x15 abmat side crunches
Just picked up Jim’s book. Good stuff.
I don’t think I am eating enough. I don’t know why, just feels that way. I don’t count calories but I’d guesstimate 180-200g of protein a day which is probably a bit low for a strength program.
Also going to start adding some conditioning. Hill sprints. Ideally at least a couple of times a week.
Going to try to find/buy a dip apparatus. A shame my squat rack doesn’t support one. I miss dips, my tris grow when I dip heavy and lots.
Deload week is boring. I’m not at all looking forward to 3x5 of super light tonight 
I like the look of the hanging leg raises in the 531 book, feet to the bar. Gotta give those a try!
Wed July 15th - Sleep 5/10 - fighting some sickness, tossed and turned all night, but slept through it
Deload week
Military press
5x50
5x65
5x75
I get more of a workout drinking my protein shake 
But I guess it IS deload.
5x hill sprints. Good lord these are hard. I’m not a sweaty guy and I’m sweating like a pig.
Could maybe push for one more…but trying out my Nike Free shoes for the first time and don’t want to cripple myself. Boy is it interesting running in these things.
Hill is 416’ long on google earth, and 50 feet of vertical gain. Sure feels steeper than that
dude, that is one ugly fucking avatar. keep up the good work.
Thank you for the kind words 
Usually just do some isolate and maybe some Xpand as an after workout shake and glutamine/protein before bed.
Going to start doing isolate, leucine (the isolate has 3.6g of it, but I’ll add a bit more), glutamine, and dextrose. I’ve tried dextrose before and it gave me horrible violent stomach cramps 2 of the 3 times. I’ll give it another try as I think it might have been the one batch that I had as the one time I did not have issues was from another source.
On that note, any thoughts on a pre-workout drink? I don’t tend to like things that have ‘energy’ (eg: Xpand Energy) as I feel unbalanced and quite drunk. I also sleep like shit that night. Strangely enough caffeine by itself does not have quite this effect…but since I tend to work out in the evening I like to avoid stimulants.
Looking for something to get me a bit more jacked for pushing some weight and to feed the muscle while doing so.
Any suggestions are welcome.
Thur July 16th - Sleep 7/10
Sick today. Throat hurts like heck, bit of the sweats. Being driven crazy sitting here.
Bit of core and shoot some pool in between sets
3x10 knees to bar
3x10x45#(bar) exaggerated farmers plow
Pooped. Working out while sick does not equal lots of energy. Good thing it is deload week.
Sat July 18th - Sleep 8.5/10
Still sick, was so sick yesterday the thought of doing even a deload day was painful. Still feeling crappy today but did DL/squats and got the hell out of there. It’s so light that it didn’t really bother.
Squats
5x70
5x90
5x105
Deadlifts
5x100
5x125
5x150
I’m making some medicine balls out of basketballs and sand/rice/etc. Looking forward to finishing them. I’m also seriously missing dips and need to either order a dip station or construct one on my rack. Any suggestions by anyone who has done that already?
Sun July 19th - Sleep 1.5/10. Didn’t fall asleep till 5:30, very sick.
I am starting to ‘calculate’ my diet for the first time ever. I have worked out semi-OK for the last few years and have definitely seen growth (people think I work out, etc) but I have not seen what I would like.
I want to get calories just above maintenance level and have enough protein for me to grow consistently. I don’t really want to ‘bulk’ per se (ie. raise my BF significantly…get chubby) so this is going to be a delicate balance.
I think this is due to two things:
My shake this morning:
40g PB - 250 cals, 20g fat, 5g carb, 10g protein
Protein power - 260 cals, 6g fat, 4g carb, 48g protein
Banana - 86 cal, .27g fat, 21g carb, 1g protein
2Tbsp Flax seed - 60 cals, 4.5 fat, 4g carb, 3g protein
2/3 cup dry oatmeal - 228 cals, 4g fat, 40g carbs, 8.4g protein
2 cups skim milk - 180g, 0g fat, 24g carbs, 18g protein
Totals - 1064 cal, 35g fat, 98g carb, 89g protein
Seems a bit much. Perhaps I cut out the milk and lower the PB a bit going forward.
Thoughts on this? Focus on the diet with 5-3-1 and hill sprints/hikes for my cardio and we’ll see what happens.
I am going to start trying to remember to list my warmup sets on here as well
Starting to work a bit of Triumvirate into my workout. I like the looks of it.
1rm for the workout:
Military 135
Deadlift 260
Bench 235
Squat 185
Miltary Press
5x45
5x65
5x90
5x110
8x115
Dips 5x15 ← last 3 sets were broken. Doing them on a shitty sawhorse setup that doesn’t work for my height
Chinups (varied hand positions) 4x10
Not entirely bad for having no sleep last night. When I was actually working out consistently before 5x15 of body weight dip was easy. Not so easy now and the sawhorse setup did not work. I need to figure out a proper setup…either buy a dip station, build one, or append one onto my rack somehow.
Having my first real postworkout shake of IsoPro, dextrose (2:1 to isopro by weight), bit of PB, and a bit of glutamate. Real in that I usually do protein and that is it.
Should I be having my Xpand serving right after my workout right when I have my shake? I seem to recall somewhere that you weren’t supposed to take Xpand within 45 minutes of ingesting protein, which always seemed a bit strange to me.
Stats for my benefit reading back in the future
All stats post military press/dips/chinups.
Upper arms - 15" ← I would really like this to be 16"+
Right thigh- 22" ← halfway b/t knee and crotch
Chest - 44"
Waist - 35" at hip bones, no fat (have the lines etc) ← although I wear 34" for jeans/etc, weird. Love handles are 36" 
They are my genetic bane apparently.
I have slender bones…so using: Know Your Measurements For Bodybuilding Success to see the ideal Grecian proportions. My wrist is 6.75" in circumference (I know, small wrists)…my thigh is close and chest is bang on, my upper arm is a little small.