Haha, yep, I try to never miss sessions, life does get in the way sometimes though, I do remember going over a full year a while back doing 5x5 without missing a session
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This is how I feel sometimes too, especially if progress is slower than Iād like. I just wrote about this on my log. When you program for yourself or follow something like 531 it is hard to know if you are pushing enough. Having a program written for you or following a set program takes this thought away. You just hit the reps you are told to and the intensity increases through the training block. If itās done sensibly you should progress by the end and hopefully stay injury free.
I also donāt think age is on our side. Although there are plenty of people still getting stronger in their 40ās and 50ās it is harder and a lot slower unless you get some help in the form of T.
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Hey mort, howās your dad?
Being injury free sounds like your doing things right. Gains come slow, but the average days produce the great ones
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Canāt remember the last great day 
But youāre right, Iāve been cutting for 4 months and Iāve been putting in the work thought I was strong but the minute I started to go for a max boom everything just backfired.
Iām OK with it, I just donāt understand it
@whang thanks for asking, heās come home to my mom. He walks around with the walker, but his memory is very bad, and mom and him fights a lot. So hoping for a place for him.
Iām on another long day, woke at 79,3 kg - 174,8 lbs
Did my chest workout the amrap on bench were meh, but the rest was fine.
Will update it tomorrow, where itās DL day then deload week woohaa going for a 3 day motorbike ride with a couple of friends. Hell yeah.
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Oh I see. Havenāt found a suitable nursing home yet?
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Unfortunately not yet. But we hope to find one soon
Woke at 79,8 kg - 175,9 lbs
uhh coming up but staying under 80/176 so thatās a win.
Yesterdays training
Viking 531 BBB w/ BB assistance
C1W4D3 Bench press TM 85 kg
Warmup: Ergorower, BPA, kneeling bottom up KB press, yoga flow and McGill.
.
Warm up giant set
4 rounds of 10 x underhand BB row/BP/Oblique crunch x 12
Bench Press
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5 x 70 kg
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3 x 77,5 kg
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3 x 85 kg
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10 x 70 kg
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OHP BBB
- 3 x 10 @ 30 kg (last set 12)
DB incline bench press
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3 x 10 @ 22,5 kg
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13 x 22,5 kg
DB floor fly
- 10, 12 @ 8 kg
Pec dec at work
- 10, 10 @ 35 kg
EZ bar curl
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3 x 7 @ 30 kg
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10 x 30 kg
DB curl
- 2 x 12, 1 x 13 @ 10 kg + rest pause on last set 7, 5 rep
push up
- 12, 18
.
1 hour + 10 min warm up.
Worked out in the morning 1Ā½ hours after wakening.
Bench was with TM it was heavy and it moved kind of slow.
FSL was a little better.
The rest was a good pump.
Following the AthleanX dude a bit, he suggest to do the flyās on the floor to take the stress away from the shoulders. That was actually quite good. I tried to do press the weight up and then fly it downā¦ that didnāt work.
Used the pec deck we have at work, so two sets of flyes and 2 sets on pec deck.
Quite good workout today, even in the morning.
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And here goes todays training
K Awesome
Viking 531 BBB w/ BB assistance
C1W4D4 Deadlift TM 145 kg
Warmup: Ropeskipping, BPA, yoga flow, McGill big 3 + some fluff
Quick complex bar x 10: DL, row, cleans, front squat, press, back squat
.
Gianset DL warmup
4 rounds of Straight arm pull down x 10, KB swing x6/DL/Plank x 20 seconds
Deadlift
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5 x 120 kg
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3 x 132,5 kg
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6 x 145 kg belt + mix grip Rep PR.
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FSL 5 x 120 kg Straps no belt paused both just off floor and just before.
Front squat
- 8 x 27, 32, 37,5 kg
Squat
- 8 x 42, 47, 52,5 kg
Bent over BB row
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3 x 8 @ 52,5 kg
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15 x 52,5 kg
Pull up
- 7, 6, 6, 6 Various grip
One arm DB row
- 4 x 14 @ 22,5 kg each arm
Serratus crunch
- 3 x 14 @ 10 kg plate + 8, 8 rest pause last set
reverse fly on incline bench
- 8 kg x 15, 23 reps
.
1 hour 10 minutes + 15 minutes warm up.
Rep pr on DL, previous was 3 reps (but 5 sets on SGSS).
Front squat and back squat felt was the best theyāve been for a long time. Wohaa.
This was the last workout before a long awaited deload.
Next cycle Iāll reduce the sets a little but incorporate rest pause and myo sets. Maybe even Mtor sets.
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There it is! You still got it, Mort; youāve just been fatigued.
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Yessir
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The other morning I was really hungry and sort of combined my first and second meals. I looked at the macros and I accidentally had 90 grams of protein in one mealā¦ oops!
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Well yes my DL have been strong all year and the E1RM has been around 175 kg all year.
Itās all the others thatās suffering a little bit. BUT and thatās a big BUT I think the BB and high volume takes away from performance and Iām good with that.
DL hasnāt been high volume like BBB or lots of FSL. Iām doing DE with chains one day and one topset and one backoff on the DL day.
So I might not quite give the expression but Iām quite happy about this change in pace.
I like the running (as much as one can love that), later Iām going to incorporate some high pulls, cleans, snatches, jumps to get this old body firing again, being a little more athletic.
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Whatās the problem with that? Do you think we are incapable as humans of physically digesting that much at once, or do you just prefer to spread your protein out more? Add a banana and Iās call that 90 grams, ālunchā.
Nice! I love seeing people add these things to their programs.
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A little of both I think. I think itās tough for your body to handle all that at once and also itās best to spread it out throughout the day.
I think this has a lot to do with bodyweight. My deadlift isnāt usually effected by weight loss but as I drop weight it deff effects my squat and bench. As you slowly add some weight the other lifts will go up quicker.
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Woke at 79,4 kg - 175 lbs
yesterday 2000 calories: 170C, 187P, 54F
A long 12 hour shift again today, with bad food choices. I have to be a little cautious about it.
I might be able to snug in a little cardio session at some point.
Thatās encouraging as I intent to drop even more weight.
Gonna go down another kg or two.
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Todays training
Well I did get a little one in today.
2 km run on the treadmill 10 minutes dead, first 1 in a little over 5 minutes the last under 5 minutes but I can blast out a 1km on the treadmill very fast.
- 500 m incline run at a slower pace so all up 2500 m.
Then bis, tris and shoulders
up to a heavy 5 rep DB curl and run the rack dropset.
up to a heavy 5 rep triceps rope extension and ārun the rackā drop set
2 sets of one arm db cheat lat raise for 8 reps + one arm DB push press.
1 set of slow MMC lat raise
thatās it, a good little one.
About 30 minutes.
Back in the patrol car.
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Sometimes the ones that you donāt think your gonna get in and actually do are the most satisfying.
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