Me to Jenn me to.
But you don’t really learn it from one session. As part of you conv DL warmup throw in one or two sumo technique sets. No taxing just practice.
However I’ve found that using a stance between your squat stance and sumo stance works pretty good, fires them quads and glutes pretty hard.
they are going to hurt tomorrow 
k today was AWESOMMEEEEEEEEEEEeeeeeeeeeeeeeeeeeee
Squats
warm up shit
110lbs x 3
125lbs x 3
140lbs x 12
front squats
95lbs x 8
105lbs x 6
115lbs x 8
bulgarian split squats SS DB plie squats
15lbs/50lbs
x 8/ x 8
x 10/ x 10
x 12/ x 12, x 15
front foot elevated smith machine reverse lunges SS BW courtsey lunges
10lbs per side
x 81&/2 reps/ x 10
x 8 1&1/2 reps x 10
15lbs per side
x 8/ x 10
ropey cable pull through
25lbs x 12
35lbs x 10
42.5lbs x 10
single leg ext.
40lbs x 3 sets of 8
20lbs x 8 w/pause x 12 partials
stepmill intervals x 20 minutes
WT: 126.4lbs
i’ll take it.
ALso dying of hunger as of late.
i havent had a cheat meal in 5 weeks, but i have one planned for next weekend as that’s when gabe and i are celebrating our mothers day (he is on daddy weekend)>
I dunno if i can wait that long ****dying
if i have one this weekend AND next weekend my only concern is that i will then want to have one every weekend.
SO ya
ALso, this guy kept hitting on me during my workout and it was super annoying
You know what’s funny? He says, i got one 35lb plate and the other one is no where in sight.
K …
ALso, i kicked ass at work this entire week. I got a lot of compliments from staff that i was doing a really good job.
GUESS WHY I WAS DOING GOOD?
Because i am high strung and it gives me anxious energy to do tons of shit and to be very organized.
I have also been connecting with a lot of anxious people (staff, and members) as anxiety and working out are often associated as a means of coping etc…
That means that the thing i was somewhat put down for is the same thing that is making me really good at my job.
W?e/
k
BYE
Good job.
Good job.
This is interesting to me. Did you read the T-Nation article on Neuro-Typing?
I totally saw myself in this and suspect you are, like me, Type 2.
Hey Jenn you are really one of a kind, something really special.
And you’ve earned the right to get a little extra maybe not a cheat meal, but something extra for sure.
Ohhh this is the stuff everyone talks about in the ct forum. I saw one post he made about a type 3 hockey player and I thought holy hell I am the most type 3 person on the planet. I feel stuff way too much, and every time a muscle feels slightly off I go into omg have i injured myself panic mode lol.
Thanks for sharing I feel enlightened and in the loop now
WOW two awesome workouts in a row and i am over tha mooon.
K so because of my personal training sessions i threw in my bench after deadlifts and i think i will always do it this way because i have a lot more energy on the weekends than i do after work, then later in the week i can just do my chest accessory for like 30 minutes or w/e and it doesn’t matter if i’m lazy…
Deadlifts
115lbs x 3
130lbs x 3
150lbs x 13
bench press
70lbs x 3
80lbs x 3
90lbs x 15
1hr back stuff that was all awesome
stepmill intervals 20 min
WT; 126lbs
BYE
k uh
shoulder chest accessory monday nothing exciting
rest tuesday
wed single leg accessory girl shit + treadmill incline running interval crap
thurs rest day
today
Military press
50lbs x 3
55lbs x 3
60lbs x 16
1 hr awesome shoulder stuff + some stepmill intervals
chiro needling post workout fixed up all my shit
my first cheat meal in like 6 weeks tomorrow with kiddo for our mother’s day celebration
most likely will be stay at home pizza cause more socializing being friendly, blah
need a break from my customer service voice LOL
squats tomorrow
deads bench sun and acupuncture
eating sleeping weekend lets goOOOOOOOOOOOOOO
BYE
K greatness today
last week before deload ! It’s go time.
I have decided while things are so light I will do a few heavy singles on my 5/3/1 week
k.
Squats
Warm up shit
115lbs x 5
130lbs x 3
150lbs x 12 I got the same number for my 3 week, LOL
155lbs x 1
165lbs x 1
170lbs x 1
front squats
115lbs x 2 sets of 3
120lbs x 3
bulgirian split squats SS plie DB squat
17.5lbs/55lbs
x 10/ x 8
x 10/ x 8
x 10/ x 8
smith machine front food elevated reverse lunge SS BW courtsey lunges
10lbs/BW
x 8/ x 10
15lbs / BW
x 8/ x 10
20lbs/BW
x 8/ x 10
ropey cable pull through
30lbs x 15
35lbs x 15
42.5lbs x 12
single leg ext.
30lbs
x 2 sets of 12 w/pause
40lbs x 8 w/pause
1 drop
20lbs x 8 pause + 4 partials
stepmill intervals x 20 min
WT: 126.2
k awesome.
SOmehow everything is timing out perfectly with regards to everything LOL
My final week is pre “girl thing” week which means i am typically at my strongest and then deload is at the exact time my girl thing starts when I am at my most miserable
It wasn’t even intentional
Same with my cheat meal, it was timed long ago and now is falling on my heaviest squat day and also my heaviest squat day falls right after my really awesome chiro apt.
I Am tellin yas, none of this was my intention at first, but it just perfectly fell into place and now i am going to keep it this way.
I never thought i would be so content on 5/3/1 again, but it fits so perfectly into my life right now .
But also too, things are so light its very easy to not get overwhelmed and for rest periods to be short.
My military press all sets total yesterday legit took 5 min
but military press will suck and stall soon in a hot minute anyway, so i’ll soak it up for now!
BYE
Amazing!!
K gooder
deadlifts
125lbs x 5
140lbs x 3
160lbs x 10
170lbs x 1
180lbs x 1
190lbs x 1
200lbs x 1
bench press
75lbs x 5
85lbs x 3
95lbs x 14
105lbs x 1
115lbs x 1
1hr back stuff
20 min step intervals
all awesome!!
k
BYE
Hey Jenn
That workout looked kind of normal
Until this:
You’re the best
ok 5/3/1 millitary press day and i am offically done my first cycle !
military press
50lbs x 5
60lbs x 3
65lbs x 12
70lbs x 1
75lbs x 1
80lbs x 1
85lbs x 1
1hr shoulders/rear delts/bi
step mill intervals x 20 min
and deload time.
2 good things:
I was on and off 5/3/1 for many years during my 20s BUT i never had the ability to take my deloads (i literally skipped them for like 10 cycles in a row) and i also never had the patience to start as light as I have this time around,
NOW< i am not exactly thrilled to deload, it sucks actually, especially since i am not even worn out , but for injury prevention and as not to develop bad habits i am forcing myself to suck it up and do “less”
At least my workouts after fairly bodybuildery so i can still do work i enjoy and cardio etc, to keep my sanity during this difficult, difficult time, LOL .
K ya
had a bit of a scare with my dogg (he’s 17yrs old) the other day that really tugged on the heart strings, but he seems to be okay again. Maybe the heat just got to him, idk.
rest tomorrow
BYE
Hey Jenn
Scary with the dog, good he seems okay.
I like 531 a lot.
First of: Jim says to do 2 cycles back to back before deload, unless you’re beat up.
So If you’re not beat up, well do another before deload.
Second: be careful about jokers, they tap in your CNS and could leave you drained. Do FSL instead that’s First Set Last. In this session that would be 65 lbs x 12 followed by 5 sets of 5 with 50 lbs. But it’s your program and you know your body.
Third: Deload could be ramping to a single with the TM, followed by some not taxing assistance.
Hope you’re doing fine and have sorted things out
I’ll have to disagree with @mortdk on the deload. Deload as prescribed in the OG in terms of low weights and no assistance (every one or two cycles, doesn’t matter much initially). You’re trying to manage fatigue, and if you’re accumulating it right you’ll need the deload - and from what I know of you @Spock81 you’ll be accumulating plenty. For better or worse you’re a workhorse. After a couple of cycles you’ll start noticing that a few weeks into a cycle after a deload you’ll start feeling beat up. Around then would be a good time to start deloading every cycle instead of every two. Later year you’ll probably notice that a week or two into a cycle post deload you’ll feel beat up. It’s around that time you might want to incorporate a cycle of 3/5/1 and jokers after a deload to see where your fatigued strength is at. Outside of that scenario, BTW, jokers are at best useless and at worst harmful.
I don’t think you disagree that much with me Mark.
I said deload every 2 cycles, I might have said it a bit loose and said If you’re not beat up do another cycle. Meaning if you’re beat up after 1 cycle do a deload.
I’ve been terrible at deloading with the very low percentage. That is the reason I mentioned the 7’th week deload.
Jim says that they use the 7’th week deload OR the OG.
7’th week ramping to a single rep at the TM not a RM. For Jenn that would probably be a single at 70 or 75 pounds.
I may have misunderstood.
I’d still be wary of the seventh week protocol TBH.
I agree totally, but for me it’s been good. When I did the low percentage and 5 reps the first week after I was a mesh, barely could lift the weight and they felt heavy AF.
It’s a matter of trial and error. Jenn is a workhorse, she would scream doing 5 reps at 35 or 40 pounds at best, then it might be better working up to a single at 70 pounds. No backoff sets and a back assistance day.
And I do second your opinion on the joker sets and so do Jim.
Hey thanks for chiming in guys 
Right now I have to keep all my deloads regardless of how good I feel just because like I said it’s all timed perfectly with my girl thing (tmi) which is a very difficult time for me with insomnia and depression , etc…
But it’s good to keep it all in mind Anyway!
hahaha Jenn, just realized Jim might be a girl, timed perfectly for that … Deload every time that girly stuff comes around
Makes very good sense.
