What’s the goal? Better strength/conditioning for health/body comp, or just overall bad-ass-ery?
The goal at the moment is to build muscles.
And to start adding some speedier runs into as well. So overall bad-ass-ery I guess 
But I tend to shift plan quite frequent, I’ve only done the BBB for one cycle and I’m already starting to mix it up. Mostly because the 5x10 are a bit tough.
I think the key to good results with any direction you choose to focus on is to stay the course. Too often we give up on a cut, a bulk, a strength goal, etc because we stop making progress, it gets difficult, or we get bored. If you keep grinding away at your goals you will make progress. Do you have a specific goal with speedier runs or with building muscles.
Maybe set a short term goal. Like a 400m under 80 seconds or a specific measurement your looking to hit in the shoulders etc.
I find having a goal where I can track and see progress is way easier to achieve. That’s why cutting can be so satisfying. You can see progress weekly and it’s fairly easy to track. When putting on mass you have to account for fat gain so the scale can be deceiving. Measurements (specifically in areas where you don’t carry much fat like shoulders and biceps) are really solid markers for muscle gains
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Amazing deadlift discipline to not just go up to the three plates.
I never really tracked that sort of thing but I like this!
@mortdk, you do need to pick a goal and stick with it. I’ve been tweaking my training split a bit lately but the one constant is that I keep hammering my delts and incline work. That will remain constant until I’m happy with the results - even with one arm after my surgery.
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I can see that the “tend to shift plan” was a bit over the top. I am pretty determined with what I’m doing.
Sorry another long rant incoming
Last year i finished the 6 month 531 template with a new rep pr every day, then I did Kroc’s DL program all of it, Darkhorse all of it, and SGSS all of it. and the first 3 month of this year I did my own plan. Now I’m back on 531 where I started this journey a couple of years ago.
The reason behind all of these programs/templates has been and still is:
A lifelong goal of deadlifting 200 kg, that’s a long story.
The shorter term goals where 1 plate OHP (achieved), 2 plate bench (achieved), 3 plate squat (Don’t know if that will ever happen) and a 4 plate deadlift (did 170 kg right after New Year).
The running is new, I don’t really have a goal, I have times for 400m, 1K, and 1M and I’m trying to beat one of the times when I run.
I did cut from january first until a couple of weeks ago. I bulked the most of last year and I’m back to where I was, without much to show.
So now I’m still on a bit of a strength program (531) with a more BB’ish approach to the assistance exercises. (inspired by you my friend).
@mattjp well that’s the beauty of 531 the calculation sets the weight, next time around it’s 3 plates
@Frank_C As you can see I have a goal (deadlift) and I’m stubbornly chasing it.
I’ve now put an emphasis on BB and did the volume thing for 3 weeks, yes I should stay with it a bit longer, but hey I’m listening to you, and you like the best damn, So intensifiers it is. I will keep the 531 format on the big 4, focus on technique on squat, strength on DL and BB the upper.
I am not changing the template I’m using, I’m merely doing a few sets less with more intensity. Changing a few exercises I don’t like to others that might suit me more.
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I told you to stick with the plan but I’m going to give you a contradictive opinion 
If I were you then I’d run the SGSS progression for deadlift only and train everything else like a bodybuilder. 
I’d run three weeks of 5’s, three weeks of 3’s, and repeat. An example of the weights would be:
Week 1: 200 kg for 5x5
Week 2: 205 for 5x5
Week 3: 210 for 5x5
Week 4: 220 for 5x3
Week 5: 225 for 5x3
Week 6: 230 for 5x3
Week 7: 205 for 5x5
Week 8: 210 for 5x5
Week 9: 215 for 5x5
Week 10: 225 for 5x3
Week 11: 230 for 5x3
Week 12: 235 for 5x3
Week 13: Begin 5/4/3/2/1 phase. Run for three weeks and max out on the first workout of Week 15.
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I looks a bit like the Kroc program except it went 5x5 - 5x3 - 5x1 increase and repeat a bit heavier.
The SGSS was a good program but I got quite bored with it. (and tired, I still remember those weeks of 8 and the last week of 5’s).
I do however think I’ll rerun it at some point.
I’m back to my beloved 531 work and will see where it puts me by the end of the year.
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How much does CT pay you to suggest SGSS to people over here? 
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How much does Wendler pay his clan to spread 5/3/1!?
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woke at 79,3 kg - 174,8 lbs
yesterday’s calories: 2250, 180C, 173P, 86F
Todays training
Viking 531BBB w/BB assistance
C1W4D1 OHP TM 50 kg
Warmup: ergorower, kneeling bottom up kb press, bpa, yoga flow.
Giantset OHP warmup
3 rounds: Pull down x 10/OHP/oblique crunch x 10
OHP
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5 x 40 kg
-
3 x 45 kg
-
4 x 50 kg
-
FSL 12 x 40 kg
BBB Bench
- 3 x 10 @ 50 kg
lat raise
-
3 x 6 @ 10 kg
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12 x 10 kg
Standing DB press
-
5 x 17,5 kg overload set.
-
350 set @ 12 kg: 22, 16, 12 reps (50 reps)
Ring dip
- 6, 6, 6, 5, 5 reps
Skull crusher ez bar
- 3 x 10 @ 27,5 kg
3 headed monster
-
10 x 5 kg
-
15 x 5 kg + 5 reps rest pause
.
1 hour + 10 minutes warm up.
.
A little rushed workout at work.
Not much to say, have taken my BBB sets down to 3 sets instead of 5, plan is to do the last set to failure.
This week I’m working up to an amrap with TM then it’s time for a deload week.
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But to be honest, when my recovery and balls are both up to snuff, I do set PRs every week.
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Woke at 78,7 kg - 173,5 lbs (lowest of the year)
yesterdays calories: 2100: 210C, 168P, 52F
@danteism @Frank_C haha wish we could get paid for promoting the programs.
I like SGSS a lot, it is a good program and I do like 531 as well.
I like the versatility of 531 so I’ll stick to that for the time being.
@liftangryordie500 I think you are right about that to a point.
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Todays training
Viking 531 FSL w/DL speed assistance
C1W3D1 Squat TM 100 kg.
Warm up: BW squats, BPA, lazy lifter.
super set warm up
4 sets of: Jump x 3 - Squat
Squat
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5 x 75 kg
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3 x 85 kg
-
6 x 95 kg
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FSL 4 x 5 @ 75 kg
Deadlift with chains
- 6 x 3 @ 100 kg + 30 kg chain
Bulgarian split squat
- 3 x 10 @ 5 kg’s db.
NG chin up
- 5, 10 reps
Kroc row
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5 x 22,5 kg
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3 x 37,5 kg (overload)
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18 x 32,5 kg
.
50 minutes + 10 minutes warm up.
Another rushed one today.
Squats are getting a little better, but at the moment these weights are heavy.
DL are good, speed slowed considerably with this weight.
A decent workout in the books.
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Mort, I just want to point out that you’ve been training consistently and injury free for a heck of a long time. Keep it up!
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He pays us in GAINZZZZZZZZZZ
JM throwing a jinx at you Mort. Better be careful!
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This isn’t baseball!
I was just trying to point out a huge positive about his training!
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This is the key. Soo many people make up excuses for not making every session. Sometimes life gets in the way but Mort you have done a fantastic job of keeping it consistent.
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Yer I have to agree with the other old guys 
. Your consistency and effort has been great, now just to add some more protien and max out those gainzzzzz
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Woke at 78,6 kg - 173,3 lbs
yesterday’s calories: 2450: 253C, 138P, 94F
Been at a meeting all day.
Came home at put on the running shoes.
So here goes: todays training:
Did a mile in 7 min 59 seconds (just 2 seconds of the best time this year)
the km at about 5 min dead.
So quite pleased with that, it’s not fast in any regards but I felt fine.
@Frank_C thanks J I’m trying to be consistent and maybe just maybe I’m injury free because I’m not putting enough effort into it. But I think I do, I just don’t get the results I would like.
That’s what I’m hoping for
@I_Luc Thanks for the kind words mate, means a lot, coming from a very strong dude only doing fluff workouts You must have been very consistent at some point too.
@simo74 I’m trying to add protein and a lot of it. Soon I’ll try to bump protein to over 200 grams a day.
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