It’s simply strength program. The first two moves are planned and then 3 sets of 10-20
Lats/ up back/ bi & tri in upper days
Hams/ low back / abs lower days
I’ll switch out the primary and secondary movements every three weeks. Looks like I’ll run the accessories the same for three workouts then switch them out.
You obviously love giant setting, try one of Brians other programs.
Or this might be fun, just thought of as I was writing.
Combo of 531 and some of Marks programming.
do the main 531 movement as a giant set just like DH.
Do 1 backoff set FSL amrap in 1 minute, set the timer as the set starts push hard to get as many in 1 minute.
That’s 4 giant sets.
Then do bodyweight stuff every time as Mark does.
50 reps of pushups done as fast as possible max 10 sec rest (or another push movement)
50 reps of pull ups same as above (or another pull movement)
50 reps of ab wheel/Hang leg raise/dragon flags on lower body days and lunges, bulgarians, some unilateral on upper body days.
That should challenge you a bit.
08/25/18— Saturday night deadlift with uncle john’s band
No giants—- guess I’m over these?
45x10
135x10
185x5
225x5 (light weight)
275x5
295x5
335x3
385x3 (had 3-5 more if I wanted to push it…I didn’t want to)
SSB Squats
155x8 super easy
175x8 (yawn really focused form ques)
205x6 (form work?)
BB hip thrusts
185x20 (+30 lbs this week)
185x20
185x20
Seated SSB good mornings (feet out front narrow)
185x15
185x15 (I hate high rep work)
185x15
Russian twist
25lb plate x25
X25
X25
X25
All done 57 min…
I thought about trying the power building plan, or something else, but honestly I just need something I know well and can just get in get it done and get out. With out a lot of thinking about it. Work demands are close to 12-14 hrs a day.
Looking good! I have to say, I’m finding your current log title amusing, that doing 5/3/1 is cruising through the rest of the year…
It so easy… seriously I get board with it. If I had the time to recover I enjoy a more demanding programming than this…
But hey I’m glad to be able to lift while I still can!
Well, the way I see it, 5/3/1 is the core template. It’s simple, sure, but it’s only as easy as you make it, or as you let it be.
This. Jim’s system isn’t meant to leave you sucking wind and wishing for death throughout every session. It’s meant to make you improve in the long term. For those who want to get better more than they want to have fun, it’s golden. Same with 5th Set and Greg’s system.
Well Hog I thought you seeked out something a bit more challenging or something.
EDIT: As said, 531 is a very solid program to base the training week upon. When you know yourself and know how to manipulate training, one can go far with this.
@OTHSteve better?
Well, I won’t say it’s the best program, I just don’t see how it can be a boring program.
Yeah @mortdk , sorry for being a little pedantic. I don’t want to hijack @losthog 's log, I love 5/3/1 for its ease of use and versatility, but there are plenty of other great programs out there, and 'best ’ depends on your goals, and even whether it engages you enough to keep doing it. That may be Hog’s issue, that he’s too comfortable with it so it doesn’t grab him.
I’m not knocking the programming at all. It’s a great program. I’ll spice it up some. I’m still a little burnt out from the Darkhorse. The Darkhorse was fun but it took me deep into cns fatigue and that was with very little to do other than train and rest.
I’ll add some variation to the lifts the next cycle and some down sets for additional volume.
Last cycle I’ll build up for a daily top set and back off volume sets based off my top sets.
Whenever this happens for me, stringing together 2+ weeks of training harder than I should, it affects me mentally as well. Once I’m tired all the time and my workouts suffer, or I just can’t push as hard, it makes going to the gym feel a little less fun and rewarding, sadly.
I don’t know if that’s what you’re going through, but I do know everyone has their own unique style of training that hits the sweet spot in terms of volume, intensity, and variety. Once you find yours, or something close to it, it’s easy to sustain. I would love to do my 6x2 cycles for the rest of my life but that’s just not realistic lol
8/28/18– Yawn OHP
45x10
65x8
85x5
105x5
135x5
145x3
165x4 (had more but I’m so tired at the end of the day)
CGB
145x5
165x5
185x5 (could have gotten 10)
Close grip lat pulls
130x20
120x18
120x10 (lats fried)
V handle land mine rows
45x20
90x10
90x10
90x10
90x10
Incline bench bicep curls
30x10
30x10
30x10
30x10 (end of day workouts not good for me )
Tate press
35x20
35x20
35x14 (9 more reps than last week)
I may need to switch up my workouts to morning sessions. These afternoons after work all day and 2 hours coaching football don’t leave me with much to put into grinding weights.
Work def sucks the fun out of hitting the iron!
8/29/18— shirtless squat session
The young guns decided that can make this a regular thing. So at 8:30 pm we roll up and do a squat session
45x10
135x10
155x5
185x5
225x5
275x5
315x3
355x3 (biggest regular squat triple ever had 2-3 more)
Form was rock solid.
RDL
185x5
225x5
245x5 (too light)
Kettle ball swings
45x20
45x20
45x20
Back extensions
25platex20 (I hate these)
X20
X20
Hanging knee raises
X10 for 6 sets
I felt really good tonight. Some of the desire to lift heavy cane back. I’m not sure if it was a cooler gym or just the cns is recovering to get ready to grow again.
I’m glad I’m doing a lighter weight program that I can build volume into as I feel ready to push again.
Working out after a long day at work is horrible.
Good to see you’re getting back into it.
Just had to look back to february… if you haven’t been looking back in your log, try to go back to just before the hamstring fucked up.
What a journey Hog.
DL rep pr 315x5
And the squat that messed your hamstring 255 x 5 Rep pr
Then this quote where you sais this february 11 
Thanks Mort. I was looking back through my numbers yesterday and I was impressed at where I’ve come from.
Yesterday”s biggest win for me was that it is the first time ever I’ve had two working sets of squats over 300lbs and they felt reasonable to do. I’m so glad I went back to a mid percentage program to let the weights settle and form improve.
I’m thinking of holding my numbers right where they are for the next cycle of 531 and just adding some back down sets to increase the volume some while the intensity remains the same just to build in some more form improvements
Are you doing hard conditioning 3-4 days a week? Such an important part of 5/3/1.
I’m coaching football 5 days a week and getting 10k steps a day. I’m good
Being on my feet for 6+ hours a day absolutely drains me. I feel your pain man. You’re doing a really good job with this, though. My training partner and former coach from last semester is doing a similar thing. Works in school all day, then goes out to football for 2-3 hours. He lifts 2-4x per week just to maintain or make tiny PRs so he can get after it once the season is over. But don’t worry… the weights will be much lighter after the season is up 