ok, so its been 2 full weeks since im doing my kind of slow recomp thingy…
My average weight before this was 266.4
After week 1 of recomp it was 262.6
And this week it was 261.5 and i PRd my squats.
Still feel a bit under the weather, probably due to the PRs but its ok since its 85% week, so i have at least 10 days left to recover before the 95% starts and then again i will be do a bit heavier squat fiver, and it also calls for the heaviest bench fiver i have done…
266.4 to 262.6 in a week? Are you eating anything? lol
props on the weight loss though!
That was first week, so i mainly lost water, shit and intestinal mucus from months of overeating. Second weeks weightloss is more realistic.
Can I ask what your macros look like?
Have never counted those. Protein and calories at best, but ever since im over 220lbs i don’t follow anything. If i wanna gain i eat as much as i can and then force a lot more. Now for recomp i eat as much as i want, but i do a 16-17 hour fasting on cardio days.
After almost 2 years of learning about strenght training i just realized how stupid i am.
So many times i have reached new PRs, and then wondered - why am i regressing. Always tought that i need to change the program, exercises, or that i am on a caloric deficit which causes me to lose strenght, etc.
As moronic as it sounds, only now i realized that i have always been pushing for linear progress. Since 531 is in waves, i somehow lost the idea that every 3 weeks its still an increase, which CANT be linear all the time.
I always tought that reseting 5 cycles forward, 3 cycles back or 3 forward and 2 back leads to super slow progress, but then i realized that even if you only progress one step every 5 weeks, its still 10 steps a year which is 50lbs on lower body and 25lbs on upper. In 3 years that ads up pretty good.
So this week before understanding this on my 95% week i failed to do 5 reps with a PR weight. Why? Well… at first i blamed the fact i am slowly losing weight but then i looked in my records and noticed that i have been progressing for like 6 cycles straight.
Well, anyways, next cycle will be a hard reset for bench and squat. Deadlift is low already since i moved to sumo, and started with very low TM, so i have more strenght for squats. And OHP sucks just like always.
Anyways, i will be planing my resets from now on.
Did my heart echo today.
Everything is completely good. I have super mild Left Ventricular Hypertrophy but doc said that for my lifestyle that is completely acceptable and its possible that it would go away as soon as i stop doing what i do. But since she understood that i wont be doing that, she said that its possible that i can continue to do my thing for 20 years and that LVH wont progress. Or it can slowly progress so she suggested me comming back every 2 years to know when to start being careful.
Anyways, for now she said that there is no reason for me to think about stopping training, cardio and whatever.
Next stop either neck and head blood vessels or internal organs.
My BP has been good also, so i think i will give low dose tren one more try and switch 100mg of NPP to 100mg of Tren.
Since tren is known to fuck up heart and 2 years on high dose tren didnt do it for me, i believe i can do 100mgs for a while.
Anyways, will always continue to monitor my hearth and everything else. Will update on health when i will do my next scans.
Finished another 531 cycle.
Another 5rep PR - 190kg(420) x 5… this felt like a 5 rep max tho.
Anyways, doing a hard reset on all the weights now, as i have been pushing too close to actual 5 rep maxes with my 5s Pro.
I am interested to see how that works, because Wendler says that you can train with a lower TM and reset it, but still gain strenght on 1RM. I dont understand how is that supposed to work, but i will test it.
I will reset my weights, build them back up and see if i actually can lift more.
That music at your gym is getting me pumped to lift.
Its a commercial gym chain with relatively new equipment and lots of average people attending classes and shit. I use earbuds, so i had to actually watch the video and turn up the volume to hear what you are talking about 
Best thing about this gym is that they have 13 gyms in 1 city and by paying for 1, you can go to any of them, so there is always a gym somewhere close, no matter where you are.
So i was thinking about training and different 531 programs and stuff, so i re-read a few parts of some books and got interested in a few aspects of 5x5 variations, but since i wanted to reset weights and build back slowly again, since i am pushing close to max, i kind of came up with a variation for one of the programs in Beyond, and only later i found that at the end of that book there is a variation that is exactly what i came up with myself. It was kind of a cool feeling that exactly every % and set and rep counts i tought would be a better option for me, turns out, is already something Wendler also wrote. Made me feel like i start to learn something and i can come up with something good.
Anyways, strenght stuff aside - speaking of assistance and bodybuilding, i also found Wendler mentioning an author and after a bit of research i found this old training method called - EDT. There are a few articles on this on tnation also.
I tried it and - i do like it alot.
I am sore from my last training sessions and they also were a bit shorter.
Anyways, EDT basically means that you dont count sets and rests, you just do as much reps as you can in a given time. So i took 5mins, and just basically did as much as i can.
Interesting thing was that i did 5x10 before, with 1min rest, and for an exercise i would do like 10-10-10-10-8 reps, with 1 min rest, for around 7mins total. By just doing as much reps as i can, in 5mins, i could do 60-70 reps. So i guess this is a good way to train for me, as i really can do much more total reps in shorter time and i also feel like i have really spent those 5mins being super productive.
Sure, its just assistance work and probably doesnt matter - i just wanted to share this find, because the pump, and soreness and amount of work done, is just super nice.
As for strenght, since i reset everything, i moved from 5s Pro to Advanced 531 from Beyond book.
Its basically week 1 - 5x5 @ 75%… week 2 - 5x3 @ 85% and week 3 - 5x1 @ 95%… its a bit more volume in first week since 5s pro call for just 1 set of 5, but it is lighter…the last week is the same volume but instead of doing 5 reps you do 5 singles. I think this way i can practice more for strenght, as i really suck at heavier weight and also maybe stall a bit less, because you can fail at 5 reps at 95% due to misgroove or something, and its easier to focus on just singles.
I think all together this wont end up as much heavier or more intense. The fives are lighter that 1st week of 5s pro, the tripples are somewhat in between and the last week is the same volume, just split up.
I guess it would be easier to progress like that therefore after some time it will let me to work with some heavier singles, which is cool.
Will do my best to still go 5 cycles forward 3 cycles back, or at least do some planed resets before i actually reach a fail on a program.
as for drug stuff - since my heart is fine, i switched 100mg of npp to 100mg of tren… will see how my cholesterol stuff looks in a few months.
i am also slowly losing fat, which is nice… this week i lost 900g which is like 2lbs… but i think some of it is water cuz i also added 1 tab or proviron in the mornings, to see if it will do something to my libido(so far, nope) and i think proviron took some extra pound off my weight…
I know you’ve mentioned before doing heavy singles really taxes you. Have you found the new drug protocol and the addition of slin to help mitigate those past issues?
Interesting concept, but how would you go about tracking progression if not counting? unless you mean to be adding weight each session you do this with… still, there’s nothing there actually tracking progress so its’ making my skin itch
yes, but this is 531, so your % are based on a training max which is not a real max… my training max is my 5 rep max, so my 95% singles are singles with a weight i can do 5 reps in a row.
if i was to continue 5s Pro, i would just do 5 reps of 95%… with this variation i do 5 sets of singles with the weight i should be doing 5 reps.
my TM is around 86% or 87% of my max, so 95% of that is under 85% of a true max.
i said - dont count sets, and rests…
you do count reps, or like its in my case i just count full 10s and just draw a line in my notebook, for every 10 reps i complete.
so you would do like 10 reps, take 15 sec break, do another 10, then maybe longer rest, another 10… then you would do like 8 reps…small rest, another 2, and draw the 4th line in a notebook… you count reps as you like, the goal is to do as many as you can.
The progression is 20/5 rule. So lets say you can do 50 reps. You train till you can do 60 reps, which is 20% more. And then you add 5lbs and start over.
I see where I went wrong here lol
Its’ basically Rest-Pause but for time - not reps. Interesting concept for sure!
I know for me, I’d do this for about a month, then I would just dread going all out for 5 minutes and stop doing it. It sounds too mentally taxing for me to do all the time.
I like the concept for occasional use though. Limited time, set a timer and see how many reps I can do.
Rest pause is a bit more intense. You can autoregulate this one. Its like multiple sets with a possible rest pause if needed.
this is what i was thinking about too, but :
1)you do this on smaller exercises so its not that taxing - like biceps and triceps, bent over laterals etc.
2)you use machines instead of barbell - do machine rows etc.
also, you dont have to go crossfit-style balls out - just pick a weight thats ok for 50 reps and try to do 1 more every week.
i picked very light weights, so i can control every rep and it really felt good and not like cardio… the autoregulation seems to be easier for me, because when i just do 5x10 with 1 min rest, first sets are too light, last ones are too hard… with no “set” concept, i actually manage to do more total work in less time…
but its hard to tell for now - time will show how will i be able to continue this.
anyways, my first impression of this was surprisingly good.
i dont know if you have done German Volume Training(10x10 with 45sec rest) but since i am writing down full 10s it kind of feels a bit simmilar to GVT with occassional rest pause thrown in to complete and write down another 10…
i guess you can just start with a 20 and then reduce reps as you go, but my OCD kicks in like that, and i cant focus anymore 
I totally forgot about this part!!
Yea, i dont think i can do more than that. A single with a 95% of my 5 rep max or a 5 rep set with same weight. Anything over that makes me feel like shit for 2-3 days after. A really heavy single can ruin my whole next weeks training.