21/1/21 AM press day
Warmup
Agile 8
3 rounds -
16x10 Plate press
20x10 plate row
20x2.5 External rotations
30s side plank
Press - high Bent rows - side plank bend
20x10 - 20x30 - 10
25x10 - 20x30 - 10
27.5x10 - 20x30 - 10
32.5x5 - 12x40 - 10
37.5x8 - 12x40 - 10
Press FSL EMOM w/ chins
10x3x27. 5
10x3 chins
My mind was ready today, body was definitely not having it tho lol.
I cant reset my 531 progression app, “sets to beat New 1RM PR” making me depressed, 23 reps to beat today 
21/1/21 PM workout
My neck feels super tight, im thinking its because of pullups, going from not having done them in a month to doing quote alot of them… Dont want to beat myself too hard, first back squat workout in my new rack tomorrow, excited much.
Incline Pushups - pull aparts
5x20 - 5x20
DB cuban press alternating
3x10x10
DB press alternating
8x20
10x20
10x20
DB push press alternating
3x5x30
Standing front flies alternating
20x7.5
20x10
20x12.5
20x12.5 + band tension
Tricep oh extensions
2 sets of 20kg 30-10-30 style
Skipped the dips and shrugs that i had planned, since the only dip variation i could do (on the bar in the rack) didnt feel good on the shoulder, and the shrugs might kill my neck lol, did some more presses and easier accessories instead.
I really like the 30-10-30, the kind of burn that you only get with really slow eccentrics, feels so good, almost as good as the JM 3 rep tricep Pushdown workout on youtube.
22/1/21 AM squats
warmup
Agile 8
Rounds of:
20 Bb squats 20kg
20 DB swings 20kg
20 Hip thrusts 20kg
60s plank
squats - snatches 5x30 - ab rollouts 8
10x35
5x45
5x52. 5
5x57.5
5x67.5
5x77.5
squats FSL EMOM w/ pullups
10x2x57.5
10x2 pulllups
Couldve done more on the AMRAP, but I want to feel a little more comfortable in my rack first, i need markers on my bar, right now the load doesnt always get evenly distributed, which obviously fucks up balance, also need to mark a nid point… Next week ill try to find time to make some collars at work…
My rack might also be too wide for my bar… I have to check up on standards i guess.
Great workout overall.
25/1/21 AM press
Warmup
Agile 8
3 rounds of:
Plate press - plate row - skullcrusher - side plank
30x10 - 30x10 - 30x10 - 30s/side
Floor press - row same weight - 10 side bends
15x27.5
15x35
10x42.5
8x50
5x57.5
10x65
FSL EMOM w/ chins
10x3x50
10x3 chins
27/1/21 deadlift
Switching to over under grip for last 2 sets, still my grip was the limiting factor, maybe its time to add straps.
28/1/21 AM press
Warmup
Agile 8
3 rounds of
17x10 plate press
20x10 plate row
20x2.5 External rotations
30s side plank
Press - row same weight - 10 side bends/side
10x17.5- 20
10x22.5 - 20
10x27.5 - 15
9x30 - 12
7x35 - 10
7x40 - 10
FSL EMOM w/ chins
10x3x30
10x3 chins
1x10x30 press amrap set
Had to postpone my DL, been bust these days helping out my parentes after a hip sugery, so im working out when i can, hopefully i can squat tomorrow morning, if im recovered after Dls
29/1/21 squats
Warmup 3 rounds
20x20 Plate squat
20x20 Plate swing
20x20 Plate hip thrust
1m plank
Squat - snatches (5x30) - ab rolls (10)
10x35
10x45
10x55
10x62.5
8x72.5
10x80
FSL EMOM +1 Amrap w/ pullups
10x2x62.5
1x10x62.5
10x2 pullups
30/1/21
Didnt get alot accessories done this week, so i wanted to do some quick upper pump workout
5 rounds
10 Pushups
10x20 Plate rows
10x10 Lateral raise
10x30 Bb curls
2/2/21 horizontal press
Warmup
30x10 plate press
30x10 plate row
30x10 plate skullcrusher
30s side planks
Floor press - rows same load - 10 planking side bends
20x27.5 - 20
20x35 - 17
20x42.5 - 12
12x52.5 - 8
11x60 - 7
8x67.5
FSL EMOM /chins
10x3x52.5
1x13x52.5
10x3 chins
4/2/21
Low back is killing me today, ill try to get some Dls in as planned but im not following the program.
Warmup
5mins Foam roller
30mins snowshiveling
Reverse hypers on dinner table
13
13
12
Banded good mornings
3x20
RDLs
2x20x30
10x50
Glute bridges
23
Very umderwhelming session today, got some blood flowing atleast 
My left shoulder, whole lower back, but specificly left side glute area, and my left knee is in pain… I pressed yesterday, so thats probably where the shoulder comes from, but I Havent worked my lower body in 5 days… Maybe thats the problem. Or mybe i tweaked something while doing rows. Might also be high stress, low quality sleep and nutrition taking a toll on me.
5/2/21
Shoulder press day
Warmup
Agile 8
17x10 Plate press
20x10 plate row
20x2.5 External rotations
30s side plank
Press - rows - 10 planking side bends
10x20
10x22.5
10x27.5
9x32.5
7x37.5
6x42.5
Rows all but top set, same weight and reps
Wanted to practice my press abit here so i went for top set singles rather than the usual FSL for 3 reps.
22/2/21 Squats
Warmup
Agile 8
3 rounds of
20x20 Plate squat
20x20 Plate swing
20x20 Plate hip thrust
1m plank
Squats - Snatch 5x30 - ab rolls 10
10x40
10x50
10x67.5
10x77.5
10x85
SSL EMOM squats w/ pullups
10x2x77.5
10x2 pullups
Bb curls 100 reps w 5kg
65, 33, 12
Kroc rows w 20kg plate
22
Left it at that, neck and traps feels super tight
Note to self: do rows before biceps.
7/2/21 Sunday funday
Woke up with sore legs and a tired body, wanna get some movement in, and get the blood pumping
200 plate swings w 20kg
80/60/40/20
50 clean & press w 30kg
5x5 style
100 burpees
1,2-10,9,8 style
That wraps up this 3 week cycle, kind of a fail since the plan was to workout twice a day, with the 531 in the morning and then some accessories later, but this was definitely too much for me, the whole reason for working out in the morning was so that i dont have to structure my life around training.
Ill keep doing like im doing now, and what ever accessories / mini workouts i can put in ill do if time pops up.
To make up for lost volume ill add 100 curls on lower days, 100 pushups on upper days.
So training will look like this:
Warmup
Agile 8 + 3 rounds of:
Main / antagonist / weakness / core
Main lift / antagonist / core
531 progression, doing as many reps as I feel like, i dont see a reason limiting myself on the first couple of sets.
Antagonist are rows on upper days, single legged dls / squats in lower days. Core will be ab wheel on lower, side bends on upper
EMOM
10 sets, i can choose if i want to do 3 reps with first set weight, 2 reps with second or 1 rep with top set. 3 chins on upper 2 pullups on lower between sets.
100 Curls / 100 Pushups
Should be able to get that done in an hour.
warmup
Agile 8 + 3 rounds of:
30x10 plate Floor press
30x10 plate row
30x10 Rolling tris
30s side plank
Floor press - yates rows same weight - side plank bends
15x30 - 15 - 10
12x37.5 - 12 - 10
10x45 - 10 - 10
10x47.5 - 10 - 10
8x55 - 8 - 10
9x62.5
Jumping from 45 to 47.5 feels pretty dumb lol, well volume is volume.
SSL EMOM /chins
10x2x55 + 1x8x55
10x3 chins
100 Pushups wide-narrow-close
12, 25, 34, 48, 57, 65, 75, 86, 92, 100
50 Banded pullaparts/50 banded face pulls
Had a few extra mind, ill add these in between pushups from now
9/2/21 deadlifts
Warmup
Agile 8 + 3 rounds of:
20x20 Plate swings
20x20 Plate squats
20x20 Plate hip thrust
1m plank
deadlift - 10x20 bulgarian ss - 10 ab rolls
10x50
10x60
10x72.5
10x77.5
8x90
5x102.5
Sweaty hands, fat bar with no knurling, nice conditions for deadlifting🙃 got the 5 reps atleast.
Had to stop at 7, cant hold on to the fucking bar.
Trying to keep the noise down and be a decent neighbour, but with the weight slippin out of my hands, it’s hard to let it down easy lol.
Gotta look around for my straps today, if i cant find them ill order a new pair.
11/2/21 Press day
Warmup
Agile 8 + 3 rounds of:
20x10 plate press
30x10 plate row
20x2.5 External rotations
30s side plank
Press - high bent rows same weight - 10 planking side bends
10x20 - 10
10x22.5 - 10
9x27.5 - 10
8x30 - 10
7x35 - 10
7x40
TSL EMOM w chins
10x1x40 + 1x6x40
10x3 chins @eyes, super weak on chins today
-100 Pushups wide-narrow-close
16, 27, 36, 48, 58, 65, 74, 81, 87, 94, 100
Squeezed in a second workout today, just a little circuit to get my blood pumping.
Clean and press more like a high power clean and press.
God the last circuit was boring… Wanted to skip it after 3rd round, the c&p was added in just to keep it alittle interesting.
12/2/21 squats
Warmup
Agile 8 +3 rounds of
20x20 plate goblet squats
20x20 plate swings
20x20 Hip thrusts
1m plank
Squat - SL toe touches - 10 ab rolls
10x40 - 4x30
10x47.5 - 5x30
10x57.5 - 5x30
10x60 - 5x30
10x70 - 5x30
10x80
The toe touches were super taxing…
FSL EMOM w pullups
10x3x60 + 1x10x60
10x2 pullups
100 Curls
68, 100
Quite a difference from trom deadlift day to squat day on the curls, makes sense tho.
Funny how some days i can get 8+ hours of sleep and I can hardly drag myself out of bed, but with 5 hours i fly up like ive had 3 preworkout drinks. Definitely sluggish today, thankfully i prepared everything yesterday so i had abit more time.
15/2/21 Floor pressin
warmup
Agile 8 + 3 rounds of
30x10 plate press
30x10 plate row
30x10 plate Rolling triceps
30s side plank
Bench - yates rows same weight - 10 side bends
10x30 - 10
10x37.5 - 10
10x45 - 10
10x52.5 - 10
10x57.5 - 10
10x67.5
FSL EMOM w chins
10x3x52.5 + 1x11x52.5
10x3 chins
100 Pushups wide-narrow-close w bpa / face pulls
20-35-47-59-73-84-100
BPA - 40, 33, 36
FP - 26, 25, 26, 25
Weird how one can feel sluggish and beat up and still feel strong, this isnt far from my usual bench weight for 10 reps, yeah its a Floor press but still
16/2/21 deadliftin
Warmup
Agile 8 + 3 rounds of
20x20 Plate swing
20x20 Plate squat
20x20 Plate hip thrust
1m plank
Deadlifts - bulgarian ss - ab rolls
10x47.5 - 10x20 - 10
10x60 - 10x20 - 10
10x72.5 - 10x20 - 10
Straps on
9x85 - 10x20 - 10
7x97.5
5x107.5
TSL EMOM w pullups
8x1x107.5
8x2
No Amrap set for top set weight.
18/2/21 ohp
Warmup
Agile 8 +3 rounds of
20x10 standing Plate press
30x10 plate row
20x2.5 External rotations
30s side plank
Press - high Bent row same weight - 10 side bends
10x20 - 10
10x22.5 - 10
10x27.5 - 10
6x32.5 - 10
6x37.5 - 10
7x42.5
TSL EMOM w chins
8x1x42.5 + 1x4x42.5
8x3
100 Pushups wide-narrow-close / BPA
18-37-48-60-73-83-95-100
BPA - 32, 30, 35, 25, 29, 30
Some good work there.
What is TSL?