@T3hPwnisher Hey dude! Nice to hear from you again. I’m glad to have my own space, my roommate is quiet, and I live directly across the street from my university.
Sure, it’s lonely and easy for me to get in my head, but it’s definitely better than being stuck in my parents’ house. All in all, I have no room to complain.
What 531 template would you recommend for someone looking to get back on the 531 train my man?
@round2lifting That just so awesome to hear. You are absolutely growing where you can. You got a space to train?
@ChongLordUno Good to have you back on the 5/3/1 train. What’re you wanting to get out of 5/3/1? Mass gain, conditioning, better with max weight, etc?
Slept off and on until 0700 and did the same fasted workout as yesterday because it’s a real burner. TABATA burpee chins, get in 4 per 20 seconds, and then do 1 bear complex during the 10 seconds down time. Once again, found some magic there.
Got home between dropping off groceries and heading out to my kid’s sporting event and knocked out 26 ABCs in 5 minutes with 24kg bells, getting 17 unbroken to start. I legit just shucked off my t-shirt and kept on my dad-mode cargo shorts
Sprained the tendon in my left forearm which I’m pretty sure is actually my retracted bicep tendon, which is kinda funny really. I’ll see how nice it plays for the rest of the week.
Bar is loaded for Zenos tomorrow. Brought my new Ironmind axle down into my basement so that it won’t get as much patina as my now beater one.
I was sitting here with my pop corn waiting for this question. LOL
Strength as the conditioning side will be taken care of however I want to train fucking hard regardless😂
I know man.
You feel like a naughty schoolboy when Pwn hits you with one of his logic fuelled questions 
Ya’ll are a sensitive bunch: you should see me when I’m mean, haha.
@ChongLordUno For hard training with a strength bent, I’m a big fan of FSL widowmakers for the supplemental work. 20 reps is the standard that Jim lays out, but always worthwhile to really just dig in and push hard for more if possible. For the main work, if you really wanna be somebody, you can go for PR sets as well, so work up to a PR set, then back down to a FSL widowmaker. Otherwise, 5s pro for main work is dandy too for keeping strong.
One other alternative is to take BBB and use the “Malcolm X method” for the BBB work. So get 50 reps in “by any means necessary” vs just 5x10. Make it a goal to beat previous times.
AM WORKOUT (0320 natural wake up)
CHAOS IS THE PLAN Week 3, Workout 1
Box Squats
1x4
2x3
SUPERSET
Buffalo Bar Squats
5xBar
3x195
1x285
1x375
ZENO SQUATS (12 deep breaths between sets)
10x425
5x425
3x425
2x425
1x425
10x375
5x375
3x375
2x375
1x375
12x335
IMMEDIATELY TRANSITION TO squat-hyper-GHR-abs-pull
ASSISTANCE WORK
Belt squat (no rest/lockout)
18x200
Reps of 175,150,125,100,75,50,25,Axle
40x380 reverse hyper
30 GHRs
30 standing ab wheels
50 band pull aparts
Neck work
POST WORKOUT SHAKE
CONDITIONING
10 rounds of
Time: 12:53
Notes:
This workout really pushed me. Once again, breaking my own protocol by going up two reps per week on the topset vs 1, and the effect is showing. Took a LOT of self-talk to get me through the sets. The very topset of 10x425 was honestly not too awful, but all the work following it is soul-breaking. Lots of profanity, lots of “I don’t want to be here right now”. Yet again, for those of you that like training, I don’t get you.
Stayed diligent about going straight from the Zenos into the belt squats. That’s really been a gamechanger for me, as is rolling straight into the other work as well. I came very close to losing chow on the reverse hypers, and having my GHR in the basement means the delight of coming UP the stairs when it’s all done. Basically, from rep 1 of 425 until rep 30 of the ab wheel I was absolutely smoked.
That conditioning at the end was pretty baller. Having the BC number drop means shorter downtime between swings, so the heart rate really gets jacked up at the end.
Bar is loaded for TABEARTA later. Forearm still a little borked from the ABCs yesterday.
TABEARTA upon getting home. I was hurting coming into it. That squat workout took a lot out of me. No idea what I’m doing tomorrow.
and the chaos continues
No Fu$%ing thank you lol, I’ve read enough marvel comics to know how this ends
@simo74 A bit of irony with predictable chaos, haha.
@atlas13 Hah!
AM WORKOUT (0320 natural wake up)
CHAOS IS THE PLAN Week 3, Workout 2
7 rounds in 30 minutes of:
Poundstone Curls
234xAxle
POST WORKOUT SHAKE
CONDITIONING
24 Tabata rounds of burpee chins and 123lb axle clean and strict press
Notes:
Original plan was 45 minutes, but I had to tap out. My right forearm was in agony. Squats most likely put some strain on it. It’s also pretty rare that I use a barbell for so much cleaning outside of TABEARTA. I’m so used to using an axle and not having any rotation, so I was death gripping this and man handling it, and it just made things worse. I like this idea behind this though: overhead through a variety. Those were some SLOW thrusters. I may end up combining a bit of all these weeks together next week and do something like thrusters from the rack and log vipers.
Amazingly, the Poundstone curls felt good on my connective tissues. In that regard, the victory from today is that my LEFT bicep/forearm had no issues.
That conditioning at the end was a solid bit of redemption. Got in some reps too.
PM WORKOUT
24 ABCs in 5 minutes w/24kg bells (20 unbroken, new PR)
Notes:
My elbows thought this was a bad idea.
F**k them.
That press on 20 was garbage, but that’s pretty cool because it means I’m outrunning my lungs and finally running into muscular weakness as the limiting factor, and BOY do I know how to fix that.
For the first time in my life, I get what you mean about it being hard to eat enough to gain weight.
Spent all this time losing weight, and I guess I just got used to eating less. I can still smash a lot of food in one go, my inner fat ass hasn’t died completely, but it’s not easy if I’m eating CLEAN foods. Truthfully, the eating isn’t that hard, but finding time for meals can be tricky, and finding time to Cook is even trickier!
Wanted to bring in some fats, grabbed some nuts n more spread at the store, remember you mentioning it. Tried it with some celery. Freaking tasty, new favorite bedtime snack!
This is why I meal prep all my lunches for the week on a Sunday. 25 mins and I dont have to think about my 2 lunch time meals again for the whole week. Breakfast is easy to have, so that just leaves dinner and my wife usually takes care of that
Big fan of this approach. I can knock out 21 meal preps (so 3 different meals a day for a week) In about 90 min, then some snacks throughout the day to fill out the rest
I love my wife…. Not so much her skills in the kitchen lol
my wife is a great cook but i also don’t have very good taste buds (apparently) so I just eat anything and tell her it is all good. She actually burnt the crap out of something once and because it tasted bad she only served it to me (without telling me) . I polished off a big plate and after she asked me how it was, I said it was good. She asked me if I thought it might taste a little odd and I said it was different to last time but thought she has just used a different spice. She then told me she had burnt it. LOL
That would drive me nuts personally lol!
What bit of this would drive you crazy ? Eating the same thing or being prepared.
Will get some responses in, but in the interim, let me log quick.
AM WORKOUT (0320 natural wake up)
CHAOS IS THE PLAN Week 3, Workout 3
200 burpee chins in 41:30
50 pull aparts
25 pushdowns
Curls
Lateral raises
POST WORKOUT SHAKE
CONDITIONING
TABEARTA
20 standing ab wheels
Notes:
Original plan was 100 BCs w/80lb vest, but after doing 10, the ROM on the chin was just too short for me, and the training was moving too slow to get a decent training effect. This was a decent compromise.
I was HURTING on TABEARTA. Couldn’t get in the 3 per round at the end. Appears 200 burpee chins DOES cause a little fatigue.
Sparring night for Tang Soo Do tonight. Should be a good workout.
Apologies for the late reply.
I had FSL in mind however the widowmakers escaped me
Started it this week.
20 rep RDLs were fun