-80kg x3 matches my rep pr (joker set), kept it to just 3reps inline with program suggestions
-BW71kg, resting HR57
-another good session despite brain waking up at 4am… bah stressful work projects creeping back in…
3/5/1 FSL - c4w2d2 (gym)
31.01.2023 (5.30am fasted + Surge during)
Mobility, warmup
Band pullaparts amongst below x 160
Plyo pushups x10
Bench
bar x 10
40kg x 8
.
50 x 5
55 x 5
65 x 5
.
50 x 5 x 5 (FSL) -slow decent reps for all
40kg close grip bench
x10, 15, 15
22.5kg DB Rows x 12, 12, 12, 12+4 (52r)
-ss-
BW Dips
x 10, 10, 10 (30r)
Elliptical
20mins 12sec on emom, HR132 ave
-have hit a session every day this month. No rest days (not since 21st Dec). Jury still out on any noticable benefits vs having some rest days. But extra movement surely a good thing. 351 programming is accommodating even with FSL volume.
-variety of conditioning has definately helped lower the resting HR slightly too of late (resting HR 56)
Hya @Dani_Shugart thanks for dropping in! I do indeed feel recovered. The 351 programming I’m running atm means main lifts days 1, 2, 4 and 5, with conditioning on days 3 and 6. Rinse and repeat. There’s a deload for week 4 each cycle too. Overall not feeling much different with or without ‘rest days’. Some days it’s tougher to get out of bed, but that’s just life…!
Figured I’d experiment with this extra workload and see how it panned out. Managed to ave 11k ish steps per day too (up slightly from 2022). BW consistent, belt on work pants on the same notch. Surge during training too, over the last two weeks.
a. 30kg BB thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
6 rounds completed in 17.06min
Core
McGill x 3 + dead bugs x 20
2 rounds
Seated Calf Raise
+45kg x 10
+55 x 10, 9, 5 > +45 x 5 > +20 x 15 drop set
Elliptical
10mins > 45secs on every 2min x 5 rounds. HR 136 ave
-upping thrusters by 5kg was brutal
-great level of work completed considering poor sleep last night - work stress always the culprit.
-resting HR 56
-18years old… that was a looong time ago @Dani_Shugart - on the flip side seeing an 18-ish year old today donning a lifting belt just to do some tricep cable/rope extensions was hilarious.
You’re on a roll in here! Great sessions and no idea how you haven’t taken a rest day in over a month. That’s how I felt in my twenties. Nowadays, I relish the rest days.
3/5/1 FSL - c4w2d3 (gym)
02.02.2023 (6.00am fasted session + water)
Mobility, warmup
Lat band engagement stuff
20kg KB Swings x 20, 20
Vertical jumps x 5
Hex Deadlifts
bar x 10 (straight bar)
40kg x 8 (straight bar)
60 x 5 (hex available)
.
75 x 5
85 x 5
95 x 5
.
75 x 5 x 5 (FSL)
DB Row 15kg x 20, 20, 20 L/R
-ss-
Good mornings
bar x 5
40kg x 10, 10, 10, 10
Dreadmill
15mins SSC HR 117
-noticed longer recovery required between sets without Surge today (ran out!), replacement due today.
-simple weight wise on 5’s week
-cheers @TM79 , pretty sure @T3hPwnisher has a solid quote on this ‘life gives you deloads’ so for now I’ll keep on working the plan. The % on 351 helps though so you’re not pushing the absolute limits every session.
3/5/1 FSL - c4w3d (gym)
05.02.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x 220
Glute engagement band work, box walks
Box jumps x 5
Squats
BW x 8
12kg KB goblet x 8
Bar x 8
40kg x 8
60 x 5
.
67.5 x 5
75 x 3 - belt on
85 x 1+ (8) - rep PR
.
90 x 5 joker rep PR
100 x 3 joker - rep PR
.
67.5 x 5 x 5 (FSL) - belt on from 2nd set onwards
Reverse lunges
Twin 12.5kg DB’s - upped weight on these too
30 reps L/R over 3 sets
Dreadmill
10mins brisk pace HR115 ish
-wowee… why did I hold off re belt purchase for so long? smashed rep PR’s on 1+ set then added reps at 90 then 100kg for more pr’s. Not long ago 100kg for one rep was a massive goal. Today hit 3reps after previous workload so defo some fatigue in there too.
-wasn’t there mentally early during session, but mind focus sharpened as weight increased. Belt helped increase bracing focus too.
-junior’s 5th birthday today too, will be a top day of family time.
-hey @TM79 ohp on 5’s week wasn’t too taxing. This session was taxing…! But totally worth it.
Do you feel recovered from every workout? That’s incredible.
