January 31st
Warm-up: A little bit
Pull-ups, band-assisted: 10,10,10,10,10,10
Overhead press: (C2W2)
8 x 5
18 x 5
28 x 5
49 x 3
52 x 3
55 x 10
Barbell rows:
48 x 10
58 x 10
68 x 15
68 x 15
68 x 15
RDL:
68 x 8
68 x 8
68 x 8
68 x 8
SS with lateral dumbell raise:
8.4 x 12
8.4 x 12
8.4 x 12
February 2nd 2021
Still busy times at casa Doomy, so today just 90 push-ups over 3 sets.
February 3rd
Deadlift: (C2W2)
58 x 5
78 x 5
88 x 5
103 x 3
110 x 3
117 x 13
SS with
Pull-ups, band-assisted: 5,5,5,10,10,10
Sometimes just get to get some work done man. Good going
February 4th
Overhead press: (C2W2)
8 x 5
18 x 5
28 x 5
49 x 3
52 x 3
55 x 8
Definitely not my day, or perhaps was just punished for poor warm-up.
Dumbbell rows, kroc style:
27 x 25
27 x 21
27 x 20
Lateral dumbbell raise:
8.4 x 12,14,12
Dumbbell hammer curls:
8.4 x 25
Oh, and some warm-up at the beginning.
Cheat codes: you canāt warm up wrong if you donāt warm up.
Well you did deadlifts the day beforeā¦ In my case my pressing movements suffer after deadlifts, perhaps because of the bracing/back fatigue induced
Ha ha, yeah, that is right of course.
Hmmā¦ had not considered that at all. Inside my head pressing movements is other muscles than pulling movements, so not affected by doing them day after. But now that you mention it, you have to brace hips and ass as well for press - and that is definitely affected by deads. Thanks for the input.
February 6th
Warm-up: Internal rotation stuff, pull-aparts, jumping jacks, v-chrunches
Pull-ups, band-assisted:
10,10,10,10,8,7
Overhead press: (C2W3 +BBB)
8 x 5
18 x 5
28 x 5
55 x 5
58 x 3
62 x 4
38 x 10
38 x 10
38 x 10
38 x 10
38 x 10
Not really satisfied with the amrap set. I know that 5/3/1 builds the bottom rather than the top, but still, had expected at least a couple more. But tbh, I am slightly hungover today, possibly beer & whisky is not the greatest preparation for PRs. 
Barbell rows.
38 x 10
78 x 8
78 x 8
78 x 8
78 x 8
78 x 16
Band cross-over: 10,10,10
Dumbbell lateral raise:
8.4 x 12,12,12
10,10,10
8.4x 12,12,12
February 9th
Back to something more like normal times. With proper warm-up and all. Sigh.
Warm-up:
Hip/leg/back stretch stuff, jumping jacks, air squats, external rotator set .
Bulgarian Split squat
BW x 10,
17 x 10
17 x 10
Deadlift (C2W3)
58 x 5
78 x 5
98 x 5
117 x 5
124 x 3
131 x 10
Band leg triple ss exercise:
Sideways extension for hip: 10 15, 10
45 degree back extension for hip & glute: 10, 15, 10
Standing quad extension: 15, 15, 10
SS with Deadlift: 58kg x 10, 10, 10
Finishers:
Hang leg raises: 10
Dumbbell hammer curl: 8x 30,25
February 9th
Warm-up:
Jumping jacks, internal rotation stuff, band pull-aparts of various types, cubans, wrist mobility stuff.
| Push-ups SS ABC | 20,20,20,20,20,12,20 |
|---|---|
| A Straight band flyes | 12,12 |
| B One-arm flye - low to high | 12,12 |
| C Dumbbell squeeze press | 12kg x 10,10,10 |
Alternating with a push-up set and one of A,B,C type.
The squeeze press is a new one I wanted to try out. Used directly after a push-up set, it gave a nice burn. Definitely a keeper.
| Dips SS with: | 5,5,5 |
|---|---|
| One arm band press high to low | 15,15,15 |
| One arm band press low to high | 10,10,10 |
Finishers:
Pull-ups, band-assisted. SS Norm/wide:
5/3, 5/3, 5/3, 5/3, 10/1
Triceps band pull-down:
15,15,15
February 11th
| Warm-up | |
|---|---|
| Internal rotation stuff, cubans, wrist mobility exercises, band pull-aparts, jumping jacks |
| Pull-ups, band-assisted | 10,10,10,8,8 |
|---|---|
| SS Band facepulls | 10,10,10,8,8 |
| Overhead press | (C2W3) |
|---|---|
| Warm-up | 5x 8,18,28 |
| 5/3/1 | 5x55, 3x58, 4 x 62 |
This time around I struggled even more than first time around on the amrap set. But I felt weak and not fully recovered, so not really surprised.
| Barbell rows: | |
|---|---|
| Warm-up | 62 x 5 |
| Strength set | 98 x 5,5,3,3,3,3 |
| Lateral dumbbell raise | 8.4 x 12,15,15,15 |
|---|---|
| SS Standing alternate band pull | 10,12,12 |
Playing around a little with the built in auto-formating options and the organisation of set values. Not sure if this the way, but perhaps a bit more tidy than previously?
February 12th
Sit-ups: 15, 25, 35
Reverse hypers: 30,30
Corkscrews: 10 es
Sideplank w/twist: 30 es
Band corkscrew: 25 es
Ab wheel rollout: 15
Band sledgehammer: 25 es
Band good mornings: 30, 30
Band abb pulldowns: 20
As usual done as SS of an abb, oblique & back set in sequence.
Plate swings: 10kg x 20
Not sure I am engaging my hips enough, this takes some practice I think.
RDL
58 x 5
78 x 5
100 x 8
100 x 8
100 x 8
100 x 10
100 x 12
It has been a while since I had a proper core day, it was good to get to it again.
And because Iām a proper health conscious athlete (as if) and it is Friday, I will celebrate with a small protein drink and a large beer.
I skipped my post workout shake in favour of a nice ipa today.
Having a American style pale ale myself 
I have pondering how to approach deload for while.
On one hand, I am not running a full 5/3/1 program and are really not training all that hard.
On the other hand, deloads are there for a reason and I want to follow the program on the exercises I apply it to. And it will probably be good for this ageing carcass.
So I have decided to do it like this:
February 14th - deload week
Warm-up: Internal rotation stuff, cubans, band pull-aparts, jumping jacks, v-crunches
Pull-ups, band-assisted:
5,5,5,5,5
Overhead press:
8 x 5
26 x 5
32 x 5
39 x 5
Barbell rows:
58 x 10
58 x 10
58 x 10
Barbell floor press:
42 x 10
42 x 10
42 x 10
Dumbbell lateral raise:
8.4 x 8,8,8
Band cross-over: 8,8,8
Weighed myself yesterday and was very please to see that I have lost 2 kilos since Christmas. Although I am in the t-ransformation, I am not dieting as such - but I do aim to loose weight slowly and steadily by eating sensibly and getting my workouts done.
Am definitely not eating enough to build a lot of muscle, but that is as it is - at this point I can do better aesthetically by loosing some weight and get more definition of whatās already there, than to try to build more.