Woke at 79,6 - 175,5 lbs
2600 calories yesterday.
Imagine the confusion of new guys if everybody had a log name like that
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Lol. Renaming of logs everybody pls to Rise of ā¦
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It might just be a short period of time. 
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Goddamn a 210 lb bench. Not long before 2 plate
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Woke at 79,3 kg ā 174,8 lbs
Yesterday 2600 calories.
Todays training
28 week of training 5/3/1 from Beyond
Cycle 6 week 3 day 4 Deadlift
Warm-ups, agile 8, lazy lifter, jump rope, yoga stuff, standing long jumps
Powerclean + push pres
3 x 40, 45, 50 kg 1 x 55 kg 121 lbs
DL Worksets
120 x 3 good double overhand
132,5 x 3 good 1 x double overhand 2 x hook
145 x 1 belt on hook grip. Went up well, video showed a bit slow.
145 x 3 320 lbs Belt tight, mixed grip PR by 2 rep. Aiming for 5 or 6 reps. Failed midshin at 4.
Back off
1 x 145, uhh tough,
0 x 145 would have done 3 singles at 145, but no way.
Paused squats
Bar x 5
40 x 5
60 kg x 5, 5, 5 Felt stupidly good and easy.
SS
DB bench
25 kg x 12, 12, 12, 5, 5
I am definitely ready for deload. I was feeling strong today same as Thursdays bench.
2 good reps, 1 a bit slow, then no more.
Not the greatest of workouts, but then again for the last 6 months there has been plenty of good workouts.
Next update later today, writeup of my experience with 28 weeks from Beyond.
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My experience with the 28 weeks of training from Beyond.
kinda long post incoming.
Best lifts the weeks before the program.
Ohp 47,5 x 7 ā 46 x 9 ERM around 59 kg 1 RM lift 55 kg x 1
Squat 92,5 x 6 ERM 111 and 1 RM lift 110 kg x 1
Bench 82,5 x 7 ā 81 x 8 ERM 102 kg 1 RM lift 95 kg x 1
DL 130 x 5 ERM 151 kg 1 RM lift 140 kg x 1
Start of program September 25. 2017, ending today February 10. 2018
The best lifts the past month or so
OHP 46 kg x 11 ā 53,5 kg x 5 ā 56 kg x 3 around ERM 62 kg about 3 kg +
Squat 97,5 x 10 ā 110 x 4 ERM around 130 about 20 kg +
Bench 80 kg x 10 ā 85 kg x 6 ERM 106 kg about 4 kg +
DL 137,5 x 8 ERM 174 kg about 23 kg +
Revealing: upperbody at limit and lowerbody not.
By start 2017 best lifts were:
OHP 42,5 kg x 10 ERM 57 kg
Squat 87,5 kg x 6 ERM 105 kg
Bench 77,5 kg x 9 ERM 101 kg
DL 110 kg x 5 ERM 128 kg
The program called for at least one rep PR every workout, and is laid out as as follows
Cycle 1 and 2 Rep PR main lift followed by FSL Rest pause going for a rep PR here as well. Rest pause for upper body and just a pr set on lower body.
Cycle 3 and 4 Rep PR Main lift followed by rep pr SSL and FSL no rest pause.
Cycle 5 and 6 Rep PR main lift followed by AMRAP with TM.
Increase by 2,5 kg and 5 kg as usual. I did increase by 1 and 2,5 kg.
Deload every 7th week.
This was where I called it off, the last two cycles called for rep PR main lift followed by jokers 5 on 5ās week 3 and 1ās respectably. I knew that would never happen.
So how did it go.
Overall I am very happy with the result. Well maybe not on bench.
I tried to follow it to the T, but as those who follows my log DL suffered badly by cycle 5 going for TM AMRAP.
So first two cycles with rest pause upper body, those were great and very taxing.
Lower body rep PR, very good, didnāt go all out here, just shoot for a PR of 1 or 2 reps. At the second cycle I started doing widowmakers FSL squat day. Tough but very pleasing.
Rep PRās both main and FSL especially lower body, not every upperbody main lift.
Next two cycles rep PR SSL and FSL, those SSL PRās were tough and there were not many rep prās SSL but both main and FSL came often with rep PR with both.
Last two cycles I did was rep PR main and amrap TM. Those were really killing me. DL the worst, followed by Bench. OHP and squat was manageable.
What did I learn?
Well going in low rep territory going for rep PR twice Main lift + TM is too taxing for me, at least if going back to back cycles.
What did work I think the backoff sets of high rep FSL with or without rest pause is working very well for me.
And I seem to do better at high rep work.
Will I do it again, probably not. If I do, I am going with an even lower TM for start, or keeping TM two weeks before increasing.
Now itās time for the deload week, before start of new program
Rise of the Viking 5/3/1, wich I am looking forward to.
The plan will come in near future.
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Good stuff, Mort! I admire your dedication to the program. As a program hopper Iām not sure if I could ride out the 28 weeksāespecially when it starts to beat you up. I wonder if you didnāt eat enough according to Jimās standards. He seems to approach his training like a full time job and eating is part of it. Iāve never followed his nutritional guidelines but I imagine he created that challenge with his eating habits in mind. I donāt think Jim has ever cared much about abs so Iām guessing heād eat a lot on this programā¦and I mean A LOT.
Iām not saying thatās why this program started to wear you down but it couldāve been a factor. Itās not a big deal though. The important thing is that you progressed all of your lifts and learned lot during the process.
Nice work!
Squats look good. DL is OK, but you need to brace harder still. Also, try pushing hard off the floor/jumping to start. That should help with your hips coming up early.
Great write-up on your experience with 5/3/1 so far, it certainly is versatile and has many ways to follow. You mention it being taxing doing PR sets and amrap, I would find that taxing week in and out too, but whatās your eating like? Have you changed up and increased calories? Iāve found this makes a huge difference in recovery when pushing it, as does walking and avoiding other stress at work, family etc.
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Iāve been going through 5/3/1 for a year now. My lower body lifts are improving nicely, not so much for upper body.
What seems to tax me is doing a pr set on the topset and follow up with a AMRAP with my TM that is way to high, after raising TM for 6 cycles.
Iām switching and bastardizing Jims work. please do not tell him.
If it works it work, if not, no harm done, just a bit wiser.
Iāve increased calories, clean ones too. And been adding some weightā¦ It seems to be fat, sitting on the belly, and I hate it.
This summer I did some of the training maximally, but did it wrong, pushed my TM then pushed main lifts top setā¦ too heavy work for me. I seem to thrive on higher reps.
I Will reveal my plan over the next week or so. Iām still making changes.
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woke at 79,2 - 174,6 lbs
yesterdayās calories about 3000+
Had some chocolate bars and chips last night.
Still staying the same weight more or less 79,2 - 29,8 the last two weeks or so.
Been getting fatter around the waist, I donāt get it.
Todays training
yoga stuff and stretches for about 10 minutes
BB row just to get the feeling back 3 x bar x 10.
ālongā slow run:
2,5 km 13,35 min
Lower back is kinda fried.
No DL next week.
Woke at 79,9 kg - 176,1 lbs
About 2600 calories yesterday.
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Failing a rep may feel bad but it gives us a lot of information which we can then use to improve.
Was probably in another thread maybe even another lift lel but I did ask someone about where/how they fail. It shouldnāt happen too often in training but when it does itās so useful especially if thereās footage (tho it could just be stuff like no having the balls to grind out a rep or being fatigued or something on the day).
Might seem like torturing yourself but watch the lift a few dozen times and tell us what you think.
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I have seem the footage, a couple of times and I can see, what I felt, my lower back rounding. Maybe a technical failure, it is something I have to work with.
As @MarkKO said work on bracing a lot.
I thought it was only the last rep, but it was every one of them.
And that last attempt at one rep, there was no more in the tank.
Todays training.
Deload week day one.
Jump rope, stretches, Band pull apart.
SGHP
40x8, 45x8, 50x8 60x5
OHP
30x5, 35x4, 40x3, 45x2, 50x1
And thank you @danteism I was totally trashed after this one:
circle of Pull up, push up, BW bulgarian split squat each leg the following rep scheme:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
100 reps each.
Total 400 reps 29 minutes 17 seconds.
laying as a fish on land gasping for air, soaked in sweat, totally drenched.
Good luck Dante, doing that twice.
Deload my a***
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That is disgusting
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I like the way you think!
Yeahā¦100 rep challenges are thrown out there as a change of pace or cure for boredom but Iām but sure if it counts as a deload.
I shouldāve probably warned you, Iām actually the devil himself
Iām glad to hear you āenjoyedā it 
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Well I kind of liked it. āFunā to do.
I like to things like that. Once in a while.
I got one for you:
circle:
Bench press 70 kg
box jump
pull up BW
KB upright row 24 kg
KB one arm push press 24 kg
Deadlift 70 KG
dips BW
Hanging toes to bar
First round 18 next 15 - 12 - 9 - 6 - 3
Friend of mine did it training for special forces.
I did too it was a beast.
I did it at best i think around 45 or 50 minutes.
He did it in 30 minutes.
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