Press 70kg for 8. Whichbos no improvement over 2 weeks. BUT I think I was using a lighter plate last time (18kg not 20).
So happy enough.
Incline 84kgx6 - might have had 7 but no spotter.
Pull ups 9, 2. Will be moving from rings to bar. I’ve noticed I’m not going to full extensions. So I will drop reps and improve that with a bar. I think.
Fat man pull ups as my bands have ripped. 3x10.
Press up 1 set of 50.
Happy enough. Did not crush it but solid enough.
Also rode to work. Did not ride home as the rain came down in sheets. 7mile ride in 40mins.
Progress progress progress.
Front squat 110x7 happy days. +4kg no reps lost.
Back squat 136x14 reps. Wow. So pleased. 4 rep increase.
Lunges 2x10 at 23.
Glute bridge 2x10
This will be my last 531 upper lower for a while. Instead I’m gonna follow a moderate supersquats. Still using the 531 for some movements. But really hammer the squats.
8 mile bike ride with the boy. Not far but it had 250m of climb. So I’m happy enough.
Press 72kg for 7. Was going for 8. But 6 was tough. I had to fight for the last few inches of 7.
Happy though. This is the heaviest I’ve pressed for a long time/ ever.
Incline bench - 94 for 4. Was due to be 92kg but I accidentally added a 2kg each side hit 1kg.
Pull ups 2x 3 singles from dead stop. Trying to work on this. I can get 9 sloppy out. So dead stop singles to eliminate momentum and ensure depth. I m guessing these will increase rapidly. I aim to be doing 50 per work out soon…
Fat man ring pull up 3x10
Lat raises 2x25 with 3kg
Curls 2x8 with 25kg bar bell.
I’m genuinely struggling. If I was still on 531 I’d have a starvation week every deload to help shift some body fat.
I’m working on 20 rep squats next. If that doesn’t help shift the fat - I have no idea what to do.
Squat - 136kg - 20 reps fairly st right through. No real issues.
One Arm Rows
50kg X12
All in all happy. The lack of Press movement given that its a kg lighter is harrowing. But the press is slow to move. I just hope to keep up with the programme with regards to this lift. My squats should progress to 20x152 (if I use the ankle weight I have some where) this would be EPIC. 335lb for 20 reps. Happy days. Everything else should move IF the squat moves.
Diet is working well.
6 eggs every AM which is 35-40g of protein.
450g of mince or 350g of chicken at lunch which is 90g-105g of protein
This is minimum 125g of protein. Then a large dinner with added meat - a minimum of 50g of protein there. So I’m getting and easy 175g maybe up to 200g. I’m happy to eat anything else so long as I’m getting this much protein in me. So long as I keep sugar in check.
On the morning after the 2nd workout and I’m rough as arseholes. Not sick, or hung over - just tired from the work out. This programme IS going to kill me.
I need to investigate some better recovery methods. I’m eating well. 175-210g of protein, lots of good carbs. Some bad… but they all count.
My issue is sleep. Its taking me AGES to fall asleep. I spent 45-60 mins last night laying in bed with achy legs begging to go to sleep. It was fucking awful.
1 more day of that before I stat looking at some over the counter sleep aids.
So sleep has been better but I’m getting fat. My trousers do not fit anymore. I’m 112 around the navel.
I think the 10 pints of larger and snacks over the weekend caught up with me very quickly. Time to double down on 4 meals a day. Control snaking that’s the goal.
I’m struggling to recover from the work outs. My sleep was not great - but I’m working on this. I have a new routine to help me sleep. But I’m getting enough food. I’m putting on weight. And I’m getting 175/200g of protein a day.
For instance - yesterdays food:
07.00 6 eggs 3 toast
11.00 1/2lb mince and toast
14.00 1/2 mince and rice
17.00 300g of pork joint
Today (at 11.00)
4 eggs and 100g prok
150g chicken and potato
Meal prepped ready to go
150g of chick and potato
1/2 mince
I’m I missing something or am I meant to feel this beaten up?
My work out today was okay. Had issues with the squat. My wife is spotting me. And I have no safety bars. And I chickened out at 17 squats. Although after a 2min rest I knocked out another 6 to make up.
My numbers were:
Press 72kg - 5 reps. Which is worrying as next week is 72kg.
BTN press - 50kg for 10 then 5.
Squat - 138kg - 17, then 6.
One arm row - 50kg for 15 reps.
I am far from being the nutrition guy, but if you’re running Super Squats, milk is a big part of the program, and is recommended at meals and between meals to the tune of getting a gallon of it a day on top of a food heavy meal.
Aside from that, it appears you’re eating no vegetables at all. They have lots of beneficial micronutrients. Fruit can be useful too.
When I ran the program, I didn’t feel beat up at all. I was eating a LOT and drinking a ton of milk. I put on 12lbs in 6 weeks, so about 2lbs a week.
I don’t think water would be the solution. The milk wasn’t for hydration but extra protein and calories.
Milk upset my stomach as well. I conditioned myself to start drinking it again before running the program. Started with a glass before bed, then a glass each meal. In the absence of that, more food would be the solution.
I don’t think manning up training is the solution. This should be a lesson in overrecovering. If milk is honestly off the table, I wouldn’t run the program.
Thanks for the advice man. Milk is out. However I can’t get 1 week in and stop. That’s not gonna work for me. I’ll carry on but up the food and water. I’ll have to.
I also 100% get that I’ve asked for advice and then chosen to ignore it. I apologise for this. It must be annoying. All I can promise is its not personal. And I value your help man. I’m just a fucking idiot sometimes.
