17.2.3
Press 45x5 50x5 57.5x5 50x 5x5
Weighted chins 16x 3,4,3,4,3
Pushup 2x25
Dbell row 35kg x 25/side
Back raise x 35
Pike pulses
Then did a recovery walk 17mins
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Been a bit of a week, travel and busy evenings. Also been fihhting a bit of a head cold.
Got a lift in on Tuesday, then Thursday night did a basic walk.
I had grand intentions of grtting up early and squatting but didnt follow through so will make time for that tonight. I need to get back to “something beats nothing”
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Truth.
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Got a cracking squat session in last night
17.3.2
Power snatch, built up to 50x5
Squat 92.5x5 105x5 117.5x5 105x 5x5
Swing 32 x 50 total
Curls x 45
Skull crusher x45
Lsits, did a few holds
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Been a bit quiet in here.
Work has been manic and family needs a lot right now so I have been sacrificing in training. Frequency is down and conditioning/running has dropped off. I have also made some poor choices (having a few drinks) which is leaving me sluggish and tired.
Last night i got in Presses and weighted chins (17.3.3). One more to do and I will roll straight into Cycle 18, no deload, the deload has happened over the last couple of weeks.
I will switch to a 3 day version though, I need to bring back in running, and my press is right where i need it to hit the standard so just going to maintain that.
I am thinking:
Squat
Bench
Cleans (w/ press as an accessory).
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I wrapped up cycle 17 last week.
I have decided to change course a little - trying to build to 5x531 without lowering my TMs is just beating me into the ground right now, so I am changing course a little.
For Cycle 18,19,20 i want to do Morning Star, but with bench instead of press.
3 days/week, power cleans up near my TM, etc. - all good things.
I can also run a bit more, i know it has frequent squats but not crazy total volume, so it should be ok.
Outside of work, I just need to manage my stress. I actually chatted to my wife the ither day about some of the factors and she offered to make work lunches for me - so that’s awesome.
As a side note I thought about stopping 531 - then i remembered that idea of “what kind of person is on the other end of 50 straight 531 cycles” and that fixed that.
Cycle 18
TMs
Squat 124kg (+1)
Bench 101 kg (no change)
Cleans 92.5kg (+2.5kg)
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Catch up post.
Sunday i did 18.1.1, but somehow I copied down the Anchor workout instead of the leader one, so I had a hard start to things!
Also, it has more accessory work and i was trying to fit it all in so i ended up taking longer than intended. I also did a walk later that day.
Yesterday was raining hard so i did some skipping for easy conditioning.
Today I attempted 18.1.2 in the morning. I was still carrying DOMS from Sunday and had zero pop on my cleans.
I got the main work done and some band pullaprts, and will coms back and do my accessories after work.
I really need to get into esrly morning workouts for my families sake but im not sure starting with heavy cleans is the answer 
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Another morning workout done. Hit 18.1.3
The specifics dont matter but I have had another where I have run out of time to hit all accessories.
Now i know they are accessories, so not the be all end all, but I think the problem is I need to simplify.
What’s the goal?
Performance.
Ok, does my accessory choices align to that? Not really.
So if i brutally cut it down, my accessory choices are now
Dips for max reps
Chins for max reps
Swings
TGUs
ABCs
Band pullaparts or row (just for shoulder health)
Presses (just to maintain strength).
Pretty simple when you break it down…
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Work out from the accessory list above what you can sneak in between main sets without detriment to the main lift maybe? Superset them all at the end maybe? You’ll find a way!
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Thanks, i am thinking the same thing. Super sets are the secret to getting a lot in in a short time, as Krypteia taught me!
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Tomorrow is sixty-seven days from the T-ransformation deadline. I have fallen off the wagon but it’s time to get back on. I’ve let work and life stress compound and knock me off some targets but it’s time to lock in and finish this one for real. There’s been some good progress and I know that there’s plenty of runway for me to keep making progress in the next sixty-seven days.
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Tomorrow is back on the wagon for me too. We can get back to it together!!
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18.2.3
jumps 15 total
power cleans FSL 60x 5x5 Super set with chin-ups
bench [TM] 100x 2, 2, 3
Superset with band pullaparts and curls.
Squat FSL 80x 10x5 Superset with dips
I really didn’t want to do this session. I was genuinely going, “Is it time to give up this programme and restart cycle 18?” but I forced myself to just superset all the assistance and try and grind it out and I’m glad I did. The squats were (mentally) hard but I skipped out on the extra lower body work, which was going to be glute ham raise, and just did some dips instead.
Boy I am glad I did it now!
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This is the best!!!
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18.3
2.1km run
19.3
Yoga video from youtube focused on hips/glutes (i needed that after the 10x5)
20.3
18.3.1
30 inch box jump 15 total
Power cleans 92.5x 9 1,2,2,2,2
Band pullaparts 70 total
Squat 92.5x 5x5
Swings 100 total
Bench 75x 5x5
Chins 28 total.
Was meant to do 10x5 on bench but wanted to wrap up within 45mins.
Simplifying and supersetting really has changed my attitude to this program.
As the wise man once said “aint nuthin to it but to do it”.
7 Likes
It’s been quiet in here…
I finished C18 last week. Overall got the lifting in, my conditioning has been a bit hit and miss but did get more running in the last week.
Onto C19.
I have made teh decision to drop my Clean TM, I have tried to make jumps too fast, and my form and explosiveness is suffering.
So TMs are:
Power Clean 85 (-7.5kg)
Bench 100 (-)
Squat 125 (+1kg)
did the first session yesterday and the cleans moved much better.
Also has been a game changer thet i worked out later in C18 that assistance works so much better to just pick a single move to be supersetted with each main lift, e.g. swings with squats, rows with bench, etc.
Given there are 3 days can be different each day and works just fine, and keeps sessions under 1 hr!
Focus this cycle will be continuing to add consistency to the conditioning - taking an idea I saw of walk:run ratios and going to do that on “off” days.
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Glad to see you back. 
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Thanks @BethB!
Last week i got 2 lifts and 2 runs.
Friday and Saturday were off, long weekend here so bit of unscripted break.
Today I paid for my sins by doing 500 kb swings with 24kg, then doing a 4x 4:1 walk:run.
We’re away for the weekend and i brought the kb, so normal programming resumes Tuesday.
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Hello, forearms, glutes, hammies and some spot near my trap/shoulders!
Those swings got you didn’t they!
I’ve been thinking about the 10k swing challenge as a bit of a “break” from 531 after Cycle 20, I may well bring it forward depending on how the 7WP testing goes - If I hit the standard on the big lifts I will switch it up and do a bit of a blast at the end of the T-ransformation.
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