That looks pretty good…Not my for macros lately. You watch the Superbowl where you are? I really need to leave my country more…
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Yep we are some dudes from work who watch some games throughout the season. And ends up seeing SuperBowl the whole night lots of food and junks really funny. Two of the guys are super 49’ers supporters. So we’re in for a great night. Tonight we’ll be ten guys.
Hope you’ll have a great game my friend.
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Me too friend! Let’s do this!
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My mom makes cakes, cookies, etc several times a week too. She’s not too picky about decorating, but most of them taste awesome, all except that one weird bundt cake that has the orange zest in it 
Everybody likes it but me.
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Nice. Realistic is a bit subjective no? For one guy might be 10 lbs for another might peak him to likely 50lbs
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These are my kind of people.
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Yep. I added 50 lbs to my PR and my only goal was to get back my old strength. I haven’t had a chance to run it again while healthy.
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Woke a full kg heavier than yesterday so 78,8 kg, but that’s fine.
1000% Awesome 531
C2W4D1 Deload
Warmup: not much, bw squat, BPA, KB press
.
squat SS HLR 8, 8, 8
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10 x 20, 40, 60 kg
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3 x 70, 2 x 80 kg
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1 x 90, 100, 110 kg + belt last two sets.
Bench press ss BB row up to a single at 87,5 kg
- 3 x 5 @ 60 kg
28 minutes + 5 minutes warm up.
.
So! very tired after a night of superbowl.
I was very mature I did only work up to a squat single TM, or thereabout, maybe a bit higher.
Only 3 sets of HLR and only 3 sets
Bench 3 sets of 5 SS with BB row worked up to a heavy single.
And that was it, I felt really great not going ballistic on assistance.
I’m really looking forward to the next 2 cycles, were I’ll try to follow 1000% Awesome to the T or at least very close to T.
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Woke at 77,6 kg back to below 78 kg after superbowl.
Todays training: DL PR + OHP PR
1000% Awesome 531
C2W4D2 Deload
Warmup: Ergorower, Airdyne, bpa, lazy lifter, KB Press.
OHP SS pull up 5, 5, 5
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5 x 20, 30, 3 x 35, 2 x 40 kg
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1 x 45, 50 kg
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8 x 45 kg + 5 x 35 kg drop set
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5 x 35 after a short break
Deadlift
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10 x 70, , 5 x 100, 3 x 120 kg
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1 x 130, 140, 150 kg
superset
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DB incl bench: 2 x 10 @ 20 kg
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DB one arm row: 2 x 12 x 20 kg
.
40 minutes + 10 minutes warm up.
Helped my body moving a container of strength equipment he just got home to his stock.
Used all day yesterday (14 hours) doing that, so was pretty tired today, maybe I should have rested instead.
The bar moved fine though and I don’t feel to tired by the workout, so I’m good… I hope.
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Your Big 4 lifts are all solid, Mort. I hear you about feeling good not overdoing assistance. It appears the cure for excessive assistance exercising is 14 hours of crate moving and two days of max lift testing! haha
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Woke at 77,4 kg has been under 77 for the past two days, so weight is going down. I’m not trying to drop any more weight, just gonna stay around here the best I can.
Todays training: Bench PR – Squat 5 x 5-8
1000% Awesome 531
C2W4D3 Deload
Warm up: rope skipping and some fluff
Bench Press SS underhand BB row 10 x 50, 60 kg, 70 kg x 5, 5, 5
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10 x 20, 50, 5 x 60
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3 x 67, 72 kg
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1 x 77, 82, 87,5 kg
Squat SS AB wheel 3 x 10
- 82,5 kg: 3 x 5 reps
.
.
Giant set
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Standing press: 14 kg x 8, 10
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Bulgarian Split squat: + 5 kg x 10, 10
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DB curl: 17,5 kg x 5, 6
42 minutes + 10 minutes warm up.
.
Last day of the deload week.
It has been a pretty hectic week with a lot of manual labour work.
I have been working up to a top single at about 90% of the 1RM weight, a bit higher than my TM weight.
Everything has worked out fine.
As stated I’ll try to stay true to Jims work.
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Woke at 77,8 kg
Badminton a bit later.
Going to a couple of cycles of BBB work.
I’ll do it 3 days a week stretching the weeks a little bit.
I’m gonna do it like this.
monday squat 531 - bench BBB
wednesday OHP 531 - DL BBB
friday Bench 531 - squat BBB
Monday DL 531 - OHP BBB
I’ll do 1 cycle 50% 1 cycle 60% 1 cycle 5 x 8 70% 1 cycle 5 x 5 80% 1 cycle 5 x 3 90% 1 cycle 5 x 1 TM
This is more than 6 month of work.
I’ll incorporate cleans and powercleans with light weight as warm up. I’ll still run a couple of times a week and play badminton.
This is my plan and I’m sticking to it… maybe
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No OHP BBB?
OH typo yes the fourth day would be dl 531 + OHP BBB.
I’ll try to keep assistance as minimal as I can.
Sounds like a good plan to me. Just gotta watch the aches and pains and eat to support this work, right?
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I like this. I may borrow it…lol But only for six weeks cause we all know I will NEVER make it six months!
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@trimtabber79 yes I should eat to support, but we all know I’m afraid of getting fat… I’ll try to eat at maintenance, intuitive eating, following the scale.
@ChickenLittle you are very welcome to borrow, but follow my experience first, I might crash and burn.
I’m going to do the 531 topset capping them at 10, 8 and 6 reps, if I get them all with reps in reserve, I’m increasing the weight next cycle, if not I’ll keep the weight and increase when the weights gets easy.
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Woke at 77,4 kg a bit sore from yesterdays badminton, lost one game won another. 1½ hour I really like it.
Todays training: Squat PR – Bench Press 5 x 10
Viking 531 BBB
C1W1D1
Warmup: Ergorower, bw squat, KB press, mobility
.
squat SS HLR 11, 10, 10
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5 x 70, 80, 90 kg
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10 x 90 kg
Bench press ss BB row 5 x 10 @ 45 kg
- 5 x 10 @ 45 kg
Giant set 3 rounds
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Ring Dip 6, 6, 10 (+1)
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EZ curl 25 kg x 10, 10, 10
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Core work 3 sets
40 minutes + 5 minutes warm up.
.
First day of BBB.
Squat topset was all over the place couldn’t find the right brace or balance. Got 10 reps could have grinded a couple more… maybe, so that’s fine, badminton still in the legs.
Bench and rows was easy peasy. Next week I’ll do 11 and then 12 reps, just because. as you know I can’t stick to a program for very long, this one was about 40 minutes, before altering.
Assistance easy as well.
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This is pretty decent squat for your bodyweight right now. Nice work
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Thanks Rob I’m slowly building my squat, but today it wasn’t pretty. Good days, bad days.
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