Rough weekend. Saturday evening I came down with a nasty headache and temperature, by Sunday night it was worse and I spent monday in bed sweating and shaking with a temperature of nearly 40°C. I slept a total of 19 hours and have managed some food today.
Recovery is going well though, a little weak still but remarkably better. Still resting today, slept another 10 hours and feel much better. Fever broke in the night. Trying to eat as much as I can (protien shakes with milk and honey to get the calories).
Hopefully tomorrow I can get back to training, unsure whether to continue 5/3/1 where I left off (I’m on the max’s week) or scale back to 3’s week?
Thanks bud, was a shit few days. Cheers for the advice too. I’ll repeat 3’s week then, thought it would be the smart option but its never exciting to not put weight on the bar right?
Session sucked, period. Whatever out me out of it is clearly still lingering in my system. Was light headed, out of breath and felt weak. Glad I went to get back at it but it knackered me out.
Warm up with mobility and empty bar Single leg rdls
Squats
Empty bar warm up and 60kg for 10 reps each
105kg x3
120kg x3
135kg x3
Lying hamstring curls
70kg 8 reps x5 sets
Gas tank absolutely plunged here. Super dizzy, coughing, sweating.
Leg press
250kg x10 for 3 sets (usually do 5 sets but had to back off)
Standing hamstring curls
40kg x10 for 3 sets
Leg extension
4 second squeeze at top of movment
40.5kg x10 for 3 sets
All the accessory movments were limited to just 3 sets. Went home and slept for half an hour before eating salmon, eggs, oats and a banana. Felt better after food and stretching. Will see how tomorrow goes fatiuge wise, may need to limit accessory work again.
Felt a little better today, still struggling with dizziness and breathlessness but better, session wasnt great and had to really bust a gut to not quit midway but its going in the right direction (had a 45min nap on my break at work before the seasion which seems to have helped a little)
Weighted dips
15kg 5 x 5
6th set unweighted with no rest. Suprised myself and got out 13reps which is one more than last week (granted the last 3 reps saw a significant drop in form)
5/3/1 deadlifts
Feeling way better today, dizziness is all but cleared up, still headachy and coughing up a lung everycl now and then but its going good!
50 banded pull aparts and mobility work to warm up.
Trap bar deads
Empty bar x10
60kg x10
115kg x3
130kg x3
145kg x3
Weighted pull ups (neutral grip)
10kg 5 x 5
6th set unweighted immediately after last set for max reps (7 today, again had to use a bit of body english to squeeze out that last rep)
Good mornings
40kg 10 x 5
Dumbell row
Got a much better mind muscle connection here than usual, have started focusing on squeezing hard and making sure Im rowing “into the back pocket” as per a few articles on here. Am happy keeping this as an acsessory movment now.
38kg 10 x 5
Single arm lat pulldown (plate loaded)
50kg 10 x 5
Crazy weekend. Saturday I went into the gym a little run down but otherwise fine and began rhe same shoulders session I hit last week. Two exercises in and Im coming over cold and weak with no pump. I push through until its time for direct bicep work and as I go to the dumbell rack just drop. Passed out cold on the floor. Come to with people asking if im ok etc?
Fever is back with a vengence and I spend Saturday 10am through to about 8am today sweating and in and out of dellirium/sleep.
Doctor gave me a chewing out about not taking enough time off/recoving etc. I think I sweated it out now, woke up today feeling much better, no dizziness, nausea, headache etc at all and managed full meals. Possibly needed to burn out the last of the infection?
Am taking tomorrow off completely (although I’m sure Im fine its now precautionary) and begin max’s week on Tuesday instead.
Yesterdays Squat session 5/3/1 week
Warm up, leg swings, hip mobility, tucks jumps, empty bar RDL’s, bodyweight squats
Empty bar 10 x 2
60kg x10
112.5kg x13
125kg x10
140kg x6 (I fucked the walkout on these and had to fight the bar a bit…next time will just walk it back in but was jacked up on pre-workout and sick of missing sessions from the flu so just went for it. Still not bad tbh)
Lying leg curls
70kg 8 x 5
Leg extension (4 second hold and squeeze at top of movment)
40.5kg. 10 x 4
Today I discovered I am COMPLETLEY retarded.
How can you fuck up reading 5/3/1 twice? Well I could blame the ASD or ADHD or whatever but I’ll settle for saying I’m a monumental fucking retard. To confirm, in the original program you hit your third set of any give week for either 5, 3 or 1 + (meaning max reps)…I thought this was the case, then thought I’d mis-read it, changed it to what I thought was correct + being only on week 3 for 5+ 3+ and 1+ reps and today had it pointed out to me that I did it right the first time.
The last 3 weeks have been spent doing shit all in terms of progeession on the program and I’m pissed off with myself. Correcting today and moving on to the deload week next before cycle 2 (which I will hit correctly this time)
Trap bar deads
Empty bar warm up x10
60kg x10
80kg x10
122.5kg x5
140kg x3
155 x7
Weighted pull ups
10kg 5x5
6th set unweighted, immediately following last set for max reps (7)
Good mornings
40kg 10 x 5
Dumbell rows
38kg 10 x 5
Single arm lat pulldown (plate loaded)
50kg 10 x 5
Last session in my deload week. I hit part of my deadlift routine and part delts and core as Im fasting from 1530 Thursday until 1530 Easter Sunday. Only yoga and walks outside until Monday now.
Trap bar deads
65kg x5
85kg x5
100kg x5
Weighted pull ups
5kg x8 x5
Good mornings
40kg x10 x3
Weighted decline crunches
10kg x20 x4
Smith machine incline press
50kg x12
60kg x10
65kg x10
Lateral raises
12kg x10 x3
EZ bar 21’s
20kg x3 sets
Tricep pushdowns
25kg x20 x3
Upped calories the last 2 days to 2450 from 2100. More for phsycological reasons pre-fasting than anything else. Felt good, muscles were full and pumps skin splitting. Cant wait to get back onto the full program monday morning though
Weighted dips
15kg x6 x5
6th set unweighted immediately following 5th set to failure (10 reps. The extra rep per set really added up this week)
Wide grip pull ups
5 x 5
Incline DB press
28kg x10 x4
28kg x8
22kg x5 (muscle failure reached at rep of the 5th set of 28kg, dropped to 22kg and cranked out the last 5 reps)
Low cable row
68kg x10 x5
Weight is coming off nicley, probably another 2 to 4kg more before I’d be confident enough to start the bulk. Still feeling strong and weights going up every session.
Trap bar deads 5’s week
Cat/cow and motility warm up
Empty bar x20
60kg x10
80kg x10
107.5kg x5
122.5kg x5
140kg x14 (added straps to final set as didnt want grip to be the limiting factor. Worked well, will continue this for top sets)
Weighted pull ups
10kg x6. x5
6th set unweighted to failure (6 reps. The extra rep per set again hit hard)
Good mornings
45kg x10 x5
Single arm DB row
38kg x10 x5
Single arm lat pulldown (plate loaded)
50kg x10 x5