**28.11.2023 **
Benchpress
5 x 50 kg, 5 x 55 kg, 2 x 60 kg
Assistance
BW pullups 1 x 16, 1 x 10, 1 x 8, 1 x 6, 1 x 8
Cable triceps extensions 3 x 20
29.11.2023
Trap bar deadlift
5 x 97kg, 3 x 107 kg, 1 x 117 kg, 0 x 127 kg, 3 x 117 kg
BB back squat 3 x 10 => 45 kg, 50 kg, 55 kg
DB romanian deadlift 2 x 10 => 27 kg
After failed set with 127 kg, I dropped 10 kg down and tried 117 kg again for reps. Get 3 reps with that weight.
Hi Maťo,
cool to hear that!
Aside from being a complete fitness noob myself, I find it interesting, that there’s almost not progressive overload over few training in your program. Do you have any reason for that specifically? I personally prefer (at least for now) lesser number of exercises with fixed number of sets and repetitions (5x5 now for me) and increasing weight every workout by some fixed amount…
For your last workout, how did you get to 127kg on deadlift? If I see correctly, your previous deadlift was 95kg in the heaviest set.
Also, how much do you weigh now, if it’s not too personal?
Hi there.
I am using template from 5/3/1 Forever book. I tested my 5 reps max on main lifts, then I used this number as my training max. On the first week you are using 65% , 75% and 85% from your training max. Each cycle lasts 3 weeks, then you are doing deload, where you can test your 1 RM or you are chasing 5 strong reps with your training max.
My training max was 95 on trap bar, but during deload I tested my 1 RM and finished on 117 kg with 3 reps. My new training max for next cycle will be only 100 kg, because you should be add only 5 kg on lower body lifts. The main goal is progress slower.
Currently my weight is about 67 kg and height is 180 cm, but I have small frame and very thin bones. 
05.12.2023
Back squat 1 x 5 with 60 kg, 1 x 5 with 65 kg
Assistance
BB Zercher squats 3 x 10 => 50 kg, 1 x 8 with 55 kg
DB romanian deadlift 2 x 8 => 26 kg
Abs
Had pain at my right wrist, no straps to use, so I switched front squat for back squats.
Anchor week 1
07.12.2023
Benchpress
5 x 40 kg, 5 x 45 kg, 12 x 52,5 kg
15 x 40 kg
Assistance
Pullups 1 x 12, 2 x 8, 1 x 6
Seated machine rows 4 x 10 => 25 kg, 30 kg, 35 kg, 40 kg
Triceps pushdowns 3 x 15
08.12.2023
Trapbar deadlift
5 x 72 kg, 5 x 82 kg, 12 x 92 kg
15 x 72 kg
Assistance
Atg high bar squat 4 x 8 => 40 kg
DB romanian deadlift 2 x 10 => 26 kg
Hypertensions 1 x 40
09.12.2023
Overhead press
5 x 25 kg, 5 x 27,5 kg, 12 x 30 kg
FSL 3 x 5 wuth 25 kg
Assistance
Chinups 10 x BW, 8 x + 5kg, 8 x + 7,5 kg, 6 x + 10 kg, 10 x BW
Dips 10 x BW, 2 x 8 + 10 kg, 1 x 6 + 10 kg
Seated machine back rows 5 x 10 => 25 kg, 35 kg, 40 kg, 45 kg, 50 kg
Triceps pushdowns 3 x 20 supersetted with biceps DB curls 3 x 10
A last couple of months were tough for me. First, after I arrived from my vacation, we discovered that my father has cancer in last stage. We tried to fight with that as best we could, father get his radiaton therapy in september, his condition was better even could speak better than before this medical procedure. He began chemotherapy during november, it looked like everythings is normal, he had no negative effects from this type of treatment. One week after chemotherapy he was in pain. When I visited him on 2nd december, we smoked some weed and tried to had some conversation. After that he went to the bed and was not able to get up for another days. When I came to visit him on wednesday, he didn’t recognize me due to morphine and terrible pain, I stood next to him and was shocked. I get phone call from my brother on thursday morning, if I can came as soon as possible to parents apartment, because father was in terrible condition, so I left work and headed straight to my parents apartment, where I found my dad on bed without any signs of life. My dad passed away on 7th december.
I lost not only my father, but also best friend. He taught me many things and I enjoyed those times, when I could help him with repair cars in his business. So many memories, wish I could spend with him more times…
Sorry to hear this, my condolences for your loss I know the pain you’ll be going through right now.
Thank you my friend.
10.11.2023
Running
Distance: 11.7 km
Time: 1 hour and 5 minutes.
Sometimes I had to stop due the snow and ice on sidewalks, had some near misses.
How you holding up?
I am relative fine. Father had a funeral on monday afternoon. It was very emotional to see him for the last time. My head was full of those good memories that we went through together.
When I am thinking about him, I got some tears in my eyes…
13.12.2023
Back squat
35 kg x 10, 45 kg x 10, 55 kg x 5, 60 kg x 6
Back squat 3 x 10 with 35 kg
Assistance
BB zercher squats 3 x 8 => 50 kg
DB romanian deadlift 2 x 10 => 26 kg
14.12 2023.
Benchpress
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 15 x with 35 kg
Assistance
BW pullups 15x , 10x , 5x
BW dips 3 x 10
Seated rows on machine 3 x 10 => 35 kg
I get to the gym only yesterday due the fact what happened this week. Sleep and food intake were not optimal for the last two weeks. I am feeling those aspects on performance…
Also decided to change work, from the 1 st february I will be HSE technican only for one company, not for 25 other companies…
It would be better in terms of regular food intake, waking up at the same time every day, no longer overtimes that I dont get paid for. The main benefit would be better salary.
Hi Maťo,
first of all, I’m terribly sorry for your loss - it’s always really hard to lose somebody so close…
Aside from that - I’m by no means knowledgeable in the fitness field, but I believe, you could simplify your training, if you want some fast strength progress. I’m lacking some stable progress in weights and the trainings seem long and somewhat inconsistent to me.
What about trying to focus on 5 main lifts like in Stronglifts 5x5 or in Starting Strength? I’m talking about something super-simple like only Squats, Benchpress, Deadlift, Overhead Press and Barbell Rows in 5x5 / 3x5 / 3x3 settings and adding 2.5 every training, while doing Squats every training and the switching the others (2 of them every session). In that way you should be able to see quite a dramatic strength increase for the first few weeks and add something more complex afterwards.
It’s certainly not the best program ever, but I know from experience, that it motivates every time after training hiatus, when I see the strength gains being rather fast…
Thank you.
I know both of the suggested programs, but I am not interested in those templates. I would not be able training only big lifts 3 times per week, also it seems that is more taxing on body and one session will take around 90 minutes. Maybe If I woule be novice, I would get more strenght increase from this method, but when I tried stronglifts 2 years ago, I knew that stronglifts isnt training for me.
The 5/3/1/ suit my lifestyle and goals… get to the gym > warm ups > main work > assitance = estimated time of session around 35 ~ 40 minutes. During rest days I am working on my conditioning, where I focus mostly on running, because when I started to run, I realized my conditioning isnt great and I should be in better shape if I would be more consistent.
I stopped looking for a perfect program. I bought Forever 5/3/1 and I told myself, that there are so many templates, that It would take some time to try every template from this book, but that is not my goal.
It’s marathon, not a sprint. If I would add only 2.5 kg on my TM after 3 or 6 weeks, it is still progress and that is what matters.
16.12.2023
Running: 7 km
Time: 38 minutes
After run I went straight to the gym
Anchor week 2 day 3
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 82 kg
FSL 3 x 5 with 62 kg
Assistance
BB squatt 4 x 8 with 40 kg
DB deadlift 2 x 10 with 32 kg
Abs
I had plan to run on friday, but it was not doable due work schedule and company christmas party.
17.12.2023 Anchor week2 day 4
Overhead press
5 x 22,5 kg, 5 x 25 kg, 5 x 30 kg
FSL 3 x 5
Assistance
BW dips 4 x 10 supersetted with BW chinups 2 x 10, 2 x 8
18.12.2023
Back squat
5 x 50 kg, 5 x 60 kg, 2 x 70 kg
3 x 10 with 50 kg
DB romanian deadlift 2 x 10 with 33 kg
DB lunges 2 x 10 with 12 kg
Abs
What a day. I found out how wide should I squat, at least I am think so. Since I have a long femur and short torso, I had always problem with lean forward during squats. Today I went on different mobility drills to open my hip and I placed my feet outside of my shoulders width. I put bar bar on traps, so It was more hybrid squat than a lowbar squat. Also I took my shoes off, screwed my feets to the ground and was able to hit depth without problem.
20.12.2023 Anchor week 3 day 2
Benchpress
5 x 42,5 kg, 5 x 47,5 kg, 13 x 55 kg
FSL 3 x 5 with 42,5 kg
Assistance
BW dips 3 x 10 supersetted with BW pullups 3 x 8
Triceps pushdowns 3 x 10 supersetted with EZ curls 3 x 10
If I would hit 10 reps on last set of benchpress, it would be great…but I was able to get 13 reps, happy for that.
21.12.2023 Anchor week 3 day 3
Trap bar
5 x 74,5 kg, 5 x 84,5 kg, 20 x 94,5 kg
FSL 3 x 5 with 74,5 kg
Assistance
Back squat 3 x 8 => 50 kg
DB romanian deadlift 2 x 10 => 33 kg
Hanging leg raises 4 x 10
The goal was get 20 reps on last set of deadlift => Mission completed.
Excellent results in these last couple of workouts
23.12.2023 Anchor week 3 day 4
Military press
5 x 25 kg, 5 x 30 kg, 11 x 32,5 kg
FSL 3 x 5 with 25 kg
Assistance
Dips
1 x 10 BW,
2 x 8 + 10 kg , 1 x 7 + 15 kg,
1 x 10 + 10 kg, 1 x 19 BW
Chinups
2 x 10 BW, 3 x 7 + 10 kg, 1 x 10 BW
Extra back workout
Seated rows x 10 with 25 kg, x 10 with 30 kg, x 10 with 35 kg, x 20 with 25 kg
Finished anchor cycle, I really enjoyed this cycle with some nice PR on last week. Next week will be deload and I will decide what template will follow next.
24.12.2023
Night run
Distance: 7.5 km
Time : 44 minutes and 20 seconds
It was a little tricky to run yesterday, because snow fell whole day on saturday and yesterday was rainy day with temperatures above 4 - 6 degree of celsium. So I had to run on sidewalks with slippery surface or on the roads where there was no traffic.
25.12.2023 deload week day 1
Back squat
5 x 55 kg, 5 x 60 kg, 5 x 65 kg
Assistance
Zercher squats 10 x 40 kg, 10 x 50 kg, 5 x 60 kg
DB romanian deadlift 4 x 10 => 35 kg
Calf raises 4 x 10
Hanging leg raises 5 x 10
Maybe next cycle I will start 5/3/1 with back back squat.
26.12.2023
Running day
Morning run
Distance: 5.75 km
Time: 31 minutes and 48 seconds
Evening run
Distance: 8.6 km
Time: 45 minutes 23 seconds
Funny thing, in the evening I was able to run greater distance with better time per km than in then morning.