Inspired by the other 5/3/1 Log

[Berserker_D]

Thanks for the shout out, brother...and introducing me to the 5/3/1 philosophy. Learning a lot from it.

Today was a supplemental lift day. No compounds.

View attachment 55601

Cardio: I tweaked my left knee or something a couple days ago. Not really sure how it happened. Been having joint pain which really presents itself when I run. I've been powering through it but I'll be glad for the rest day tomorrow. Anyway, kept the intervals to 4/6 mph to keep it light. 4 intervals alternating as usual. 1 mile warmup @4mph and a cooldown which I didn't really track how far. Total Distance: 4.92 miles.

Macros:

View attachment 55602

Still got some eating left to do today.

Knee sleeves have been a big help for me. I had some knee pain. Went carnivore for a few months and it cleared up in a few weeks.

Got back on the carbs for recovery and to reach full growth potential and it never came back.

 

[adrenalytic]

So this is test week in the 5/3/1 program. Since I have nothing to test against (other than old PRs), this will be baseline.



155x6 Felt good. Felt strong. Not a best but not far from it. Fucking gym was packed today (I hate January). Casuals should file out soon but it makes getting a treadmill a fucking nightmare. So I did an unscheduled set of seated dips with some big weights while I waited.

Knee is still fucking with me. Feels like a sore ligament behind my knee. It subsides to a dull thrum when I get going but is very annoying getting started. Anyway, I cried and then I did the fucking work. Imma look into that sleeve though @Berserker_D . Carnivore not an option while I'm cutting. If I eat any more chicken I'll become one.

Cardio: 0.5 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph (last 30 secs @ 8.0mph) . Cooldown for about a mile @ 4.0 mph. Grand total: 4.5 miles.

Macros:

 

[Yano]

Since I have nothing to test against (other than old PRs)

A lot of what we do is just that, it's like trying to beat your high score each week.

 

[adrenalytic]

Dead Lift Day.



295 x 4

Legs were wobbly as fuck but they were clean and I was surprised to not feel much strain in my back. I think my form is getting better.

Cardio: Had to wait a long time for a t-mill again. Shit is getting old but there is really no other gym near me. Anyway, it fucked with my drive and I was cold going in but did the usual. 0.5 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph (last 60 secs @ 8.0mph) . Cooldown for about a mile @ 4.0 mph. Grand total: 4.5 miles.

Macros:



Solid day. Getting some nice veins popping in the arms, forearms and shoulders this week. Not just a pump either. I can see them as I sit here typing. Don't want to put a time frame on it but I can see the light at the end of the tunnel.

 

[adrenalytic]

No lift day. Cardio: 1.5 mile warmup @4mph then 8x5 min intervals alternating 4/6 mph. Did one interval at 6.5 mph but dialed it back down as legs were getting pretty tired at that point. Knee still annoying me until I get 2 intervals in then I don't notice it. Total: 8.5 miles.

Macros:

 

[adrenalytic]

Ok good news, bad news time.

Good news. Weighed in at 198.8 today. At 5'9", that officially puts me at 29.4 BMI. In other words, I have graduated from obese to just overweight. Yeah, yeah BMI doesn't account for muscle mass and I've probably not been obese for a while now but it's still a good mile marker for the ego. That number takes you out of a lot of high risk categories for some nasty morbidities. And for someone who's been obese for 20 years, it's a big deal. Even if only symbolic, still gonna take the W.

Bad news. My bench was abysmal today and I'm kinda in a panic over it. I have lost a lot of gains and I'm wondering if maybe my cardio routine is too excessive and to blame. Would love some feedback here because I did not feel as strong as I thought I was today. Here's the numbers:



270 x 3 is a travesty for me. I was doing 285 for 3x5 a couple months ago. Granted, I was about 30 lbs. heavier at the time. I knew I would lose strength on the cut but I didn't think it would be this bad. For reference, when I did the 245 set for 3 I knew I was in for trouble. It just felt really heavy. If you look back in this log 2 weeks ago you'll see I did 10 reps at 245. No way I could have done that today.

It is possible that I just had an off day. I didn't sleep great last night. Sleep was interrupted and had a tough time getting back to sleep so maybe it's something simple as that but I'm zeroing in the excess cardio I've been doing as the culprit. My carb intake might be too low to keep up with what I'm doing.

What do you think? Should I dial back a bit? Currently I do Cardio 6 days a week and kind of intensely. Could this be hurting my growth? What do you recommend I cut back to? I really don't want to lose my weight loss momentum but the strength loss is causing me some anxiety.

Here's what I did today for cardio:

0.5 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph (last 60 secs @ 8.0mph) . Cooldown for about a 0.75 miles @ 4.0 mph. Grand total: about 4 miles.

Macros:

 

[adrenalytic]

Squats.



Legs didn't really lose any strength but they were already pretty mid to begin with.

Cardio: 0.5 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph (last 60 secs @ 8.0mph) . Cooldown for about a 0.75 miles @ 4.0 mph. Grand total: about 4 miles.

Macros:

 

[Berserker_D]

4mi twice a week seems tuff! Any more than that and I would say dial it back. The hitt training your doing should still keep the weight moving in the right direction. Maybe just shorten the time. I’m 5’9” and 225#. It might be time to start putting good weight on too brother. Maybe one of the more knowledgeable brother will have some better advice?
Best wishes brother

 

[Yano]

4mi twice a week seems tuff! Any more than that and I would say dial it back. The hitt training your doing should still keep the weight moving in the right direction. Maybe just shorten the time. I’m 5’9” and 225#. It might be time to start putting good weight on too brother. Maybe one of the more knowledgeable brother will have some better advice?
Best wishes brother

I manage my weight through carb cycling mostly and diet, the cardio I do and stretching/yoga is just for cardio really.

Years of booze ,dope , the stroke and sitting around I figure any little thing I can do to help myself out is worth it.

An every aspect of this program can be dialed back or altered , plug n play that is the beauty of a conjugate base.

The days lifts/workload all depend on recovery and fatigue as those two grow and the body adapts to it, we can push more.

 

[Yano]

oops wrong log haahahaha , im stoned sorry man

 

[adrenalytic]

4mi twice a week seems tuff!

It's actually every day except Sunday haha so 6 days a week. I might cut that in half if I notice any more severe drops.

I’m 5’9” and 225#. It might be time to start putting good weight on too brother.

I really do want to get back into a bulk but I'm just not happy with the way I look right now. Too much fat in places where men shouldn't have fat. I'm going to keep pushing the cut and tweak some macros. More carbs seems like a good start since I'm burning through a lot with my cardio it seems.

 

[adrenalytic]

Saturday was supplemental day and very abbreviated cardio. And football. Chiefs advance to the 7th Annual Arrowhead Invitational. LFG!!!



Cardio: Ran a mile @6mph and called it. Had to get home for game.

Macros:



Sunday was nothing but football.

Macros:



Today:

BAck to work. I think this is supposed to be a deload week but I'm going to skip it. I don't really feel like I need it as this program itself is kind of a deload from what I'm used to. I'll do a legit deload in 3 weeks after this cycle.



Cardio: Cardio: 0.5 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph (last 60 secs @ 8.0mph) . Cooldown for about a 0.75 miles @ 4.0 mph. Grand total: about 4.5 miles.

Macros:

 

[adrenalytic]

Another slight decrease here. But I switched to snatch grip DLs so I'll blame it on the slight increase in distance to the ground. I switched because I'm trying to be more trap focused in as many lifts as I can.

Cardio: Took it easy today with no incremental increases. (Tomorrow will be heavy cardio) Just flat 6.0/4.0 mph x 4 intervals. Total Distance: 3.5 miles.

Macros:

 

[Yano]

View attachment 55792

Another slight decrease here. But I switched to snatch grip DLs so I'll blame it on the slight increase in distance to the ground. I switched because I'm trying to be more trap focused in as many lifts as I can.

Cardio: Took it easy today with no incremental increases. (Tomorrow will be heavy cardio) Just flat 6.0/4.0 mph x 4 intervals. Total Distance: 3.5 miles.

Macros:

View attachment 55794

snatch grip dl's are good shit , you can vary those with a 2" deficit as well

 

[adrenalytic]

Forgot to log yesterday. It was a non-lift day, straight cardio. Did 8 intervals of 6mph/4mph for roughly 10 miles.

didn't eat for shit so not only did I burn a fuckton of calories I also consumed very few.



The scale today showed it. Down to 196 from 201 the other day. Looked pretty good at the gym today. At least with a stringer on you can't see my remaining fat areas.





Bench day. Didn't feel too bad. Didn't feel stronger or weaker than last week.



Cardio: 1 mile warmup @ 4mph. 5 min. run/walk intervals. 1st interval @6mph, 2nd @6.3, 3rd @ 6.6, 4th @ 7.0 mph. Cooldown for about a mile @ 3.6 mph. Grand total: 5 miles.

Macros:

 

[adrenalytic]

Squat Day.



That's 1 more than last time at this weight. I'll put that in the win column.

Cardio: 0.5 mile warmup at 4 mph. 4 x 4/6 mph intervals and a 4mph Cool down period. Total milage: 5 miles.

Macros:



Aside from the carpal tunnel I'm starting to get, this was a good day.

 

[adrenalytic]

I love Saturdays. No pressure lifting. Just supplementals and trap destruction.



Cardio: Felt like a beast today on the tmill. 5 mg of MOTS-C + CY stack I could have run a 15k. But I didn't. Just 4 intervals of 6.0 mph, 6.5 mph, 7.0 mph, 7.0 mph and 60 seconds of 8.0 mph alternating with 4 mph Cooldowns (5mins each). Total distance: 4.5 miles. Felt a little woozy after the run. I'll probably lower the yohimbine dose next time. I forgot I only weight 195 lbs now. Was taking a dose for my 225 lb. self xD

My macros suffered a bit due to not being able to eat much post workout. I'll make it up tomorrow. thank god for whey.

 

[adrenalytic]

Press Day.



I didn't love my reps here. Only got 4 by myself. Made sure to get a 5th with assist for hypertrophy. It feels like the working sets before the AMRAP are too light to prepare me for the final set. It's like a shock to my system when I get to that final set. But these are the percentages 531 calls for so idk.

Cardio: Feeling pretty aerobically healthy. Been increasing the speed on my intervals. Today did the usual 4 for 5 mins but speeds were 6.5 mph, 7.0, 7.0, 7.0 alternating with 4 mph. Total distance: 4.5 miles.

Macros:

 

[Yano]

Press Day.

View attachment 55885

I didn't love my reps here. Only got 4 by myself. Made sure to get a 5th with assist for hypertrophy. It feels like the working sets before the AMRAP are too light to prepare me for the final set. It's like a shock to my system when I get to that final set. But these are the percentages 531 calls for so idk.

Cardio: Feeling pretty aerobically healthy. Been increasing the speed on my intervals. Today did the usual 4 for 5 mins but speeds were 6.5 mph, 7.0, 7.0, 7.0 alternating with 4 mph. Total distance: 4.5 miles.

Macros:

View attachment 55884

so this is a wave ? the jumps are 15lb , 20lb , 15lb , 15lb , 20lb , or did you misload on your progression ?

you could always drop that 2nd set to a 15lb jump for a steady progression and save that extra for your final set , I don't see that being any issue.

 

[adrenalytic]

so this is a wave ? the jumps are 15lb , 20lb , 15lb , 15lb , 20lb , or did you misload on your progression ?

you could always drop that 2nd set to a 15lb jump for a steady progression and save that extra for your final set , I don't see that being any issue.

I have been using the calculator on https://blackironbeast.com/5/3/1/calculator. These are the TRaining Maxes I am going off of.



Then the calculator sets the rep progression based on 5/3/1 percentages which is what you see in my spreadsheet img. The jumps it gave me are 15, 15, 20 for the working sets. And on the final set you AMRAP. The 3 sets prior are just warmups. Is this not correct?