##14/7/2017
##FOOD
10:00AM - mee rubus and milo
2:30PM - sushi,
3:15PM - satay
7:00PM - curry rice
9:00PM - leftover pizza from yesterday
##15/5/2017
##FOOD
11:45PM - porridge 2 bowls, throat ain’t feeling well
6:00PM - Chinese food, lamb noodles type thing and some side dishes
##Training
Run
at 1:40PM
Covered 1050m in 5 minutes
1st round 1:37
2nd round 1:42
3rd ‘round’ 1:41
entered gym at 2:10PM
##5/3/1 Twice A Week C2W2
Press
was using the shitty 15kgs bent bar so I got drew off balanced quite a bit
20kgs x5
32.5kgs x3
37.5kgs x3
42.5kgs x9, 3+ set
50kgs x3, +17% joker set
37.5kgs x2x8,6 was supposed to be FSL but used 2nd working set instead cause I loaded the weight wrongly, 6 pull ups after each set
Close Grip Bench Press
40kgs x25,14,11
Deadlift
60kgs x3
80kgs x3
92.5kgs x3
102.5kgs x3, 3+ set but I wasn’t feeling it, figured I’d do joker sets instead
115kgs x3, +12% joker set
130kgs x3, +26% joker set, rather happy with this considering I haven’t touched this weight for quite a while and did it double overhand, feeling decent, gonna try for singles
140kgs x1, +36% joker set, really happy I got this double overhand with no chalk whatever, was slipping out of my hand but I locked it out and dropped it immediately
I’m seeing results with 5/3/1!
Skipping the front squats, not feeling like it plus lower back is a lil tired from the deadlift joker sets
called it a day basically
##16/5/2017
Woke up at 72.9kgs
##FOOD
12:30PM - 2.5 bowls of porridge
4:00PM - 3 different Chinese buns, felt absolutely ravaged by hunger all of a sudden, took a nap
8:00PM - rice and veggies and fish and stuff
Currently sick, down with hella bad sore throat and shit
Gotta be honest, my discipline is literally 0 at this point. Between working/exams in a couple of weeks/having to spend time with the girlfriend when she books out from army/being sick/lesser calories than I’d like, I’m pretty much dying over here. Gonna do the 6 days to shredded water cut thing and call it an end to this T-ransformation. After this I’ll most likely have a week or two off and after that, I’ll eat on minor surplus. Roughly 250 calories or so.
Gonna modify this a lil now that I’m almost done with 2 cycles of it. Nothing too drastic.
changes are in bold
Day 1
Bench 5/3/1, AMRAP last set as usual leaving two reps in the tank
Bench Joker Sets if plus sets were fast, no singles, be reasonable, not stupid
Bench FSL 3x8
6 chins after each FSL set, add one rep every cycle aka 3 weeks
Dips 50 total reps
Maybe throw in some tricep work here? Haven’t decided. I’m talking 3x8-15 type of stuff.
Barbell Rows instead of dumbbell rows, feel like they work better for me. Haven’t decided on rep scheme for them thus far, will think about it later on
Squat 5/3/1, AMRAP depending on how I feel last set as usual leaving two reps in the tank
Squat Joker sets if plus sets were fast, no singles, be reasonable, not stupid
Squat FSL 3x8
Back raises 100 total reps, do them when necessary, strictly therapeutic
Weighted Pull Ups
Day 2
Press 5/3/1, AMRAP last set as usual leaving two reps in the tank
Press Joker Sets if your plus set was fast
Press FSL 3x8
6 chins after each FSL set, add one rep every cycle aka 3 weeks
Close grip bench press 50 total reps
Maybe throw in some lateral and rear delt work here? Haven’t decided. I’m talking 3x8-15 type of stuff.
Deadlift 5/3/1, AMRAP last set as usual leaving two reps in the tank
Joker Sets if plus set was fast, singles allowed
totally removed front squats, the problems with the wrists just aren’t worth it
lunges 50 total reps/leg, I haven’t been doing this as much even though I should, probably just me being lazy
Weighted Pull Ups
Any opinions @MarkKO? I would consider the changes I’ve made to be relatively minor. I’ve realised that I rarely want to do any sort of accessory(such as biceps/triceps/lunges) after my squats/deadlifts so maybe I’d move them right after my bench/press?
So far I’m getting absolutely great progress on the whole 2x a week schedule.
I’m also wondering if it’ll be ok if I add in a 5 minute quick jog before I start my work outs as a form of warm up/practice to get better at running my 2.4km.
Not Markko but all changes don’t look like they will have a significant effect on your recovery or anything. Looks good to me.
Just edited it a bit more. I’m actually finding that the 2x a week is absolutely great in terms of recovery and time management. Probably a step in the right direction considering I’ll be forced to do something like this when I enlist in the future. Weekends only 5/3/1.
I see no problem with extra tricep work as long as its not stupidly done so your are fully recovered by the press. Same again with the extra delt work. It’s all just minor assistance so you can get around with messing around with it normally. Maybe add in and remove the extra stuff incrementally so not to do to much to soon. Mark has run a lot more cycles of 5/3/1 than I have so go with what he says over me.
1 Like
@Benanything I really like those changes. They make a whole lot of sense. With the running, if you feel it’ll be helpful absolutely go ahead. See how it works. I wouldn’t worry too much about accessories after squat/DL. Do them when you can, otherwise don’t sweat it. If you feel they’re missing after a couple of cycles, gradually add them back in.
2 Likes
“I maxed out twice a week on all lifts until I squatted 500lbs.”
and
“I remember the first time I ever deadlifted, I deadlfited 435 weighing 130.”
being literally made to powerlift haha.
2 Likes
''Twas a good Jugg Lyfe episode for sure. Always look forward to listening to Coan talk about shit.
1 Like
##17/5/2017
Woke up at 73.2kgs
##FOOD
12:00PM - pasta, one plate
7:30PM - curry puff and soy milk
8:15PM - fishball noodles
Probably under 1200 calories, throat infection makes eating hard
##Training
Canoe
Paddled from 4:30PM to 6:00PM, not exactly productive since it’s my first time paddling in 2 weeks. That and the coughs aren’t helping.
later at 7:00PM
Pull Ups
after paddling
10,6,4,5,5,5,5,1,4,3,2 50 total
1 Like
##18/5/2017
Woke up at 71.2kgs
##FOOD
9:30AM - oats
12:30PM - rice with veg/chicken and soup
5:30PM - brown sauced chicken with garlic rice/potato salad and ice tea
##Training
Run
time at 3:13PM
ran 300m in a minute before I had to stop and puke and stuff. Apparently, running with a throat infection ain’t a good idea.
##5/3/1 Twice A Week C2W3
started at 3:20PM
Bench
20kgs x10
42.5kgs x5
50kgs x3
55kgs x13, 1+ set, definitely could’ve done more, I was literally coughing between my reps
65kgs x1, +18% joker set
70kgs x1, +27% joker set
75kgs x1,
80kgs x1
85kgs x1, quite a bit of a grind, rather satisfied with this considering I haven’t benched this weight in ages
somehow I forgot to do my FSL and assistance work and went straight to squats, must’ve been too happy with my 85kgs single
Squat
warmed up with the bar a bunch
60kgs x5
82.5kgs x5
92.5kgs x3
105kgs x1
110kgs x1
115kgs x1
Weighted Pull Ups
15kgs x5x3
10kgs x3x5
tried doing bodyweight pull ups, did 1 and nope
wasn’t really feeling it(or well for the matter of fact) today so I figured I’d basically do the “I’m not doing jack shit” variation of 5/3/1 haha.
2 Likes
You have a great ratio of strength in upper body pressing to upper body pulling. Never lose that endearing quality
2 Likes
I think it comes from not liking upper body pressing movements in general haha.
Biceps hella sore from the weighted pull ups. I’m beginning to think that pull ups are more strength-skill than just skill. Like I haven’t done much pull ups in maybe slightly over a month and it’s suddenly hella hard. I can still do a set of 10 pretty much whenever I want but I can’t do multiple(5+) sets of 10 no more.
On a side note, on the 17/5/2017, I tried out this contraption that’s supposed to test the kayaker’s strength/control etc. Keep in mind the fact that I don’t do K boat at all. Saw a few of the guys struggle with it and I thought it might be pretty hard. Tried it for fun and uh… I maxed out the contraption and nearly broke it hah! Best part is, I wasn’t even using my legs/core correctly, not pushing with my legs/twisting with my core and I maxed it out on the first try on the right side. On the left side, I could max it out but I was rather off balanced.
2 Likes
##19/5/2017
##FOOD
12:00AM - meat bun
2:00PM - noodles and 2 eggs
6:30PM - 3 siew mai and honey milk tea with pearl
7:30PM - rice with veg/fish
##20/5/2017
##FOOD
12:00AM - rice with chicken/beef/veg
9:15PM - maggie goreng with egg and 2 egg prata
##Training
entered gym at 7:10PM
##5/3/1 Twice A Week C2W3
Press
20kgs x10
35kgs x5
40kgs x3
45kgs x5, 1+ set, probably could’ve gotten more but throat feels horrible and wanted to cough mid reps
50kgs x1, +11% joker set
55kgs x1, +22% joker set
60kgs x0, +33% joker set
35kgs x8, FSL and 6 pull ups after each set
35kgs x2, tweaked something on the first rep in my left shoulder
tried one more rep with 35kgs, shoulder feels… Vulnerable. Done with press for the day.
Close Grip Bench Press
50kgs x3x10,15,5
Deadlift
double overhand everything
60kgs x3
87.5kgs x5
97.5kgs x3
110kgs x1
130kgs x1
140kgs x1, grip was solid, 0 slip
150kgs x0
Weighted Pull Ups
15kgs x4x3, felt easier than the previous time
1 Like
##21/5/2017
##FOOD
11:30AM - mcdonalds, breakfast supreme with milo
6:15PM - 2x rice and a bunch of chicken/beef/pork/potato/tofu
##Training
Canoe
paddled from 7:15AM to 9:20AM, went up and down the 200m mark, adjusted paddle grip distance again, apparently the previous one was too long.
got a lil bored whilst studying and stuff and did some weighted pull ups for fun, no warm up or anything, just added the weight, did the reps and back to studying or rather, trying to study.
22/5 12:30AM
22/5 4:51AM
could’ve sworn I was doing them on different days, oh wells. Maybe when I get to 20kgs for 10, I’ll increase the weight to 25kgs. That being said though, I think my pull up bar has a supposed max capacity of 100kgs so…
EDIT: Nope, just checked and max capacity of 130kgs. Damn, imagine me fucking around and getting 60kgs weighted pull ups for 10 reps. Now, that’s a wonderful thought though where the hell am I gonna get 60kgs of weight?
2 Likes