Thanks Monte. She seems to be bouncing back pretty quickly.

Friday July 3 – 150.4 lbs
Deload - Intensity

Yoga – 20 min

RDL – 10x45lbs, 8x95
DL – 3x100lbs, 3x115, 3x135, 3x155, 2x175, 1x195, 3x10x100
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x155

Swim – 20 min

2617 cal/333 carb/60 fat/189 protein/29 fibre

First time weighing in over 150 in over three years. Bulk monster!

Saturday July 4 – 150.3 lbs

Walk – 53:56, 2.27 miles, +16.5lbs
Yoga – 20 min

Swim – 10 min

1685 cal/154 carb/48 fat/177 protein/32 fibre

Sunday July 5 – 148.7 lbs
Deload - Intensity

Yoga – 20 min

Bench – 10x45lbs, 3x60, 3x70, 3x85, 3x95, 2x110, 1x120, 3x10x65
KB Rows – 3x12x53lbs, 2x10x60

BB Curls – 2x15x45lbs

Swim – 15 min

2208 cal/240 carb/74 fat/181 protein/39 fibre

June 29 – July 5 Daily Averages: 149.0 lbs/18.7% bf/2171 cal/259 carb/58 fat/171 protein/7:06 sleep

And thus ends a five day weekend. Very nice break from work after a ridiculous six month period of pure craziness.

Monday July 6 – 149.2 lbs

Walk – 1:02:43, 2.59 miles, +16.5lbs
Yoga – 20 min

Swim – 15 min

1783 cal/159 carb/61 fat/167 protein/20 fibre

Tuesday July 7 – 149.1 lbs
5/3/1 5's PRO/FSL C6W1D1

Yoga – 20 min

Squat – 10xbw, 10x45lbs, 5x95, 5x120, 5x135, 5x155, 5x175, 5x5x135
Ab rollouts – 5x12x16.5lbs

Calf Raises – 15x125lbs, 3x20x155
GHR – 2x8

Swim – 10 min

1865 cal/161 carb/61 fat/193 protein/32 fibre

Wednesday July 8 – 148.1 lbs
5/3/1 5's PRO/FSL C6W1D2

Yoga – 20 min

OHP – 5x45lbs, 5x55, 5x65, 5x70, 5x5x55
NG Chins – 10, 10, 10

CG Bench – 8x45lbs, 8x65, 2x8x90
Pullups – 10, 9, 8

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

2070 cal/143 carb/84 fat/193 protein/24 fibre

Thursday July 9 – 148.2 lbs

Walk – 54:46, 2.59 miles, +16.5lbs
Yoga – 15 min

Swim – 15 min

2006 cal/192 carb/65 fat/175 protein/32 fibre

Friday July 10 – 149.6 lbs

Walk – 42:25, 1.75 miles, +16.5lbs
Yoga – 15 min

Swim – 15 min

2410 cal/285 carb/64 fat/192 protein/31 fibre


Saturday July 11 – 149.4 lbs
5/3/1 5’s PRO/FSL C6W1D3

Yoga – 15 min

RDL – 10x45lbs, 8x45, 8x95
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x155

Swim – 20 min

2683 cal/257 carb/108 fat/190 protein/37 fibre

Sunday July 12 – 150.5 lbs
5/3/1 5’s PRO/FSL C6W1D4

Yoga – 15 min

Bench – 10x45lbs, 5x65, 5x90, 5x100, 5x115, 5x5x90
KB Rows – 3x12x53lbs, 2x11x60

Seated DB OHP –3x15x20lbs
Seated DB Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Swim – 15 min

2761 cal/297 carb/86 fat/205 protein/24 fibre

July 6 – July 12 Daily Averages: 149.2 lbs/18.7% bf/2225 cal/213 carb/76 fat/188 protein/6:33 sleep

Left shoulder has been acting up again but seems to be hanging in there.

Monday July 13 – 150.7 lbs

Walk – 54:11, 2.26 miles, +16.5lbs
Yoga – 20 min

2063 cal/263 carb/64 fat/124 protein/24 fibre

Tuesday July 14 – 150.0 lbs
5/3/1 5’s PRO/FSL C6W2D1

Yoga – 15 min

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x145, 5x165, 5x5x95
Ab rollouts – 5x12x16.5lbs

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

2058 cal/153 carb/74 fat/205 protein/20 fibre

Wednesday July 15 – 148.8 lbs
5/3/1 5’s PRO/FSL C6W2D2

Yoga – 20 min

OHP – 5x45lbs, 5x50, 5x60, 5x70, 5x5x50
NG Chins – 11, 10, 10

CG Bench – 8x45lbs, 8x65, 3x8x85
Pullups – 10, 10, 9

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Swim – 10 min

2211 cal/217 carb/64 fat/213 protein/36 fibre

Thursday July 16 – 149.2 lbs

Walk – 54:38, 2.2 miles, +16.5lbs
Yoga – 15 min

Swim – 10 min

2369 cal/299 carb/58 fat/192 protein/36 fibre

Friday July 17 – 149.0 lbs
5/3/1 5’s PRO/FSL C6W2D3

Yoga – 10 min

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x135, 5x155, 5x175, 5x5x135
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x155

2503 cal/262 carb/78 fat/215 protein/35 fibre


Saturday July 18 – 150.2 lbs

Walk – 47:07, 1.88 miles, +16.5lbs
Yoga – 15 min

2352 cal/225 carb/72 fat/208 protein/21 fibre

Sunday July 19 – 150.6 lbs
5/3/1 5’s PRO/FSL C6W2D4

Yoga – 15 min

Bench – 10x45lbs, 5x65, 5x80, 5x95, 5x105, 5x5x80
KB Rows – 2x12x53lbs, 2x11x60, 9x70

Seated DB OHP –3x15x20lbs
Seated DB Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

2302 cal/191 carb/83 fat/203 protein/12 fibre
July 13 – July 19 Daily Averages: 149.8 lbs/19.0% bf/2265 cal/230 carb/70 fat/194 protein/7:18 sleep

Still at it. Logging appears to be a bit of a challenge. On vacation as of this past Friday but trying to keep at it first thing in the day on the exercise front.

Monday July 20 – 151.8 lbs

Walk – 45:54, 1.88 miles, +16.5lbs

1645 cal/145 carb/59 fat/159 protein/44 fibre

The yoga streak is dead after 237 days. I skipped it in the morning, which is something I risk once every couple of weeks, but this time I completely forget to get back to it until I woke up this morning. I am taking the boys camping for a couple of nights and was concerned that the yoga and/or exercise streak would end there but no need to worry about the yoga piece of the puzzle now. Ah well, I'll keep plugging at the exercise streak and start a new yoga one.

Tuesday July 21 – 150.8 lbs
5/3/1 5’s PRO/FSL C6W3D1

Yoga – 25 min

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x145, 5x165, 5x185, 5x5x145
Ab rollouts – 5x13x16.5lbs

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

2104 cal/170 carb/67 fat/212 protein/21 fibre

Wednesday July 22 – 150.2 lbs

5/3/1 5’s PRO/FSL C6W3D2

Yoga – 15 min

OHP – 5x45lbs, 5x60, 5x70, 5x75, 5x5x60
NG Chins – 11, 10, 10

CG Bench – 8x45lbs, 8x65, 3x8x85
Pullups – 10, 10, 9

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Couple nights of camping coming up so probably just hiking on the exercise front for the next few days.

Thursday July 23

Walk/Hike – 5.5 miles

2030 cal/150 carb/95 fat/164 protein/37 fibre

Friday July 24

Swim – 15 min

2241 cal/209 carb/80 fat/188 protein/29 fibre

Ended up with almost 30,000 steps on Thursday between the hike and just marching around with the kids. Hike included a somewhat treacherous portion down a stream through a series of caves which we were not able to finish as there had been quite a bit of rain and we could not get out through the lower cave mouth as water was all the way up to the roof of the cavern. Did a few minutes of yoga each of those days but it was pretty minimal.

Saturday July 25 – 149.2 lbs
5/3/1 5’s PRO/FSL C6W3D3

Yoga – 25 min

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x155, 5x175, 5x195, 5x5x155
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x160

2491 cal/262 carb/67 fat/223 protein/20 fibre

Sunday July 26 – 150.0 lbs
5/3/1 5’s PRO/FSL C6W3D4

Yoga – 20 min

Bench – 10x45lbs, 5x65, 5x95, 5x105, 5x120, 5x5x95
KB Rows – 2x14x53lbs, 2x12x60, 10x70

Seated DB OHP –3x15x20lbs
Seated DB Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

2000 cal/148 carb/86 fat/171 protein/20 fibre

July 20 – July 26 Daily Averages: 150.4 lbs/18.7% bf/2064 cal/171 carb/77 fat/185 protein/6:21 sleep

Was pretty tired Saturday morning and was moving super slowly through DL's. That workout took close to an hour and a half. Felt a little better caught up on sleep by Sunday. A couple nights tossing and turning trying to sleep on the ground in a tent during rainstorms did not help the sleep numbers this week.

Monday July 27 – 150.1 lbs

Walk – 45:45, 2.06 miles
Yoga – 20 min

1624 cal/129 carb/74 fat/141 protein/35 fibre

Tuesday July 28 – 149.7 lbs
5/3/1 BBB C7W1D1

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x140, 5x160, 5x180, 5x10x120
Ab rollouts – 5x20

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

Yoga – 20 min

2271 cal/267 carb/70 fat/155 protein/22 fibre

Wednesday July 29 – 150.8 lbs
5/3/1 BBB C7W1D2

OHP – 5x45lbs, 5x60, 5x70, 5x75, 5x8x50
NG Chins – 11, 11, 10

CG Bench – 8x45lbs, 8x65, 3x8x85
Pullups – 10, 10, 9

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Yoga – 20 min

1958 cal/203 carb/58 fat/172 protein/22 fibre

Thursday July 30 – 150.5

Walk – 46:05, 1.91 miles

2051 cal/203 carb/58 fat/195 protein/22 fibre

Friday July 31
5/3/1 BBB C7W1D3

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x150, 5x170, 5x195, 5x10x130
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x160

1894 cal/140 carb/92 fat/157 protein/37 fibre

Saturday August 1 – 150.4 lbs
5/3/1 BBB C7W1D3

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x155, 5x175, 5x195, 5x5x155
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x160

2326 cal/191 carb/86 fat/227 protein/36 fibre

Enjoying a relaxing time off of work which makes it a bit tougher to keep at it on the exercise front. Lots of afternoon workouts which is a bit of a nice change from first thing in the morning. There were a couple more swims in there somewhere but I missed logging them.

Sunday August 2 – 150.5 lbs
5/3/1 BBB C6W1D4

Yoga – 30 min

Bench – 10x45lbs, 5x65, 5x90, 5x105, 5x115, 5x10x80
KB Rows – 2x14x53lbs, 2x12x60, 10x70

Seated DB OHP –3x15x20lbs
Seated DB Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

2492 cal/246 carb/64 fat/241 protein/24 fibre
July 27 – August 2 Daily Averages: 150.3 lbs/18.8% bf/2088 cal/197 carb/72 fat/184 protein/5:53 sleep

Monday August 4 – 151.1 lbs

Walk – 45:45, 2.06 miles
Yoga – 30 min

2428 cal/220 carb/101 fat/180 protein/27 fibre

Been feeling a little wonky and hadn't realized how little sleep I was getting last week which might explain it. Tracker looks so low I'm not sure how accurate that is. Possible I guess, been staying up a bit later than usual and cannot escape my internal alarm in the morning.

Tuesday August 4 – 151.1 lbs
5/3/1 BBB C7W2D1

Squat – 10xbw, 10x45lbs, 5x95, 5x130, 5x150, 5x170, 5x10x100
Ab rollouts – 5x20

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

Yoga – 10 min

1850 cal/206 carb/55 fat/161 protein/42 fibre

Wednesday August 5 – 152.1 lbs

5/3/1 BBB C7W2D2

OHP – 5x45lbs, 5x60, 5x70, 5x75, 5x9x45
NG Chins – 11, 11, 10

CG Bench – 8x45lbs, 8x65, 3x8x85
Pullups – 9, 8, 7

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Yoga – 20 min

2456 cal/267 carb/70 fat/208 protein/35 fibre

Thursday August 6 – 153.2

Walk – 27:48, 1.43 miles, +16.5lbs
Swim – 15 min

2358 cal/282 carb/88 fat/124 protein/18 fibre

Friday August 7 – 153.3 lbs
5/3/1 BBB C7W1D3

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x140, 5x160, 5x185, 5x10x110
Hanging Knee Raises – 5x15

Calf Raises – 15x125lbs, 3x20x160

Swim – 15 min

2221 cal/214 carb/87 fat/175 protein/32 fibre

Saturday August 8 – 153.4 lbs

Walk – 28:25, 1.28 miles, +16.5lbs
Swim – 20 min

2195cal/179carb/84fat/194protein/18fibre

Sunday August 9 – 152.5 lbs
5/3/1 BBB C7W1D4

Yoga – 10 min

Bench – 10x45lbs, 5x65, 5x90, 5x105, 5x115, 5x10x80
KB Rows – 2x14x53lbs, 2x12x60, 10x70

1941 cal/214 carb/58 fat/148 protein/20 fibre
August 3 – August 9 Daily Averages: 152.4 lbs/19.1% bf/2214 cal/226 carb/78 fat/170 protein/6:01 sleep

Monday August 10 – 152.0 lbs

Walk – 38:43, 1.86 miles, +16.5lbs

2140 cal/194 carb/99 fat/145 protein/49 fibre

Still at it. Yoga has dropped off dramatically. Still struggling to log. Back at work after a nice three week break.

Tuesday August 11 – 151.9 lbs
5/3/1 BBB C7W3D1

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x160, 5x170, 5x190, 5x10x140
Ab rollouts – 5x20

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

2140 cal/194 carb/99 fat/145 protein/49 fibre

Wednesday August 12 – 150.7 lbs
5/3/1 BBB C7W3D2

OHP – 5x45lbs, 5x65, 5x70, 5x80, 5x8x60
NG Chins – 11, 11, 10

CG Bench – 8x45lbs, 10x65, 3x8x85
Pullups – 10, 10, 9

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

Swim – 15 min

2089 cal/247 carb/45 fat/188 protein/28 fibre

These workouts are starting to stretch out pretty long. Squats were painful but I had a bit in the tank. On OHP I barely completed last rep.

Thursday August 13 – 151.2 lbs

Walk – 47:28, 1.92 miles, +16.5 lbs

2331 cal/257 carb/70 fat/194 protein/32 fibre

Friday August 14 – 150.8 lbs
5/3/1 BBB C7W3D3

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x145, 5x160, 5x180, 5x205, 5x10x150
Hanging Knee Raises – 5x15

Calf Raises – 20x125lbs, 3x20x160

1690 cal/86 carb/79 fat/184 protein/29 fibre

Saturday August 15 – 152.1

Walk – 45:22, 2.18 miles, +16.5 lbs
Swim – 15 mins

2051 cal/203 carb/58 fat/195 protein/22 fibre

Sunday August 16 – 153.4 lbs
5/3/1 BBB C7W3D4

Bench – 10x45lbs, 6x65, 3x85, 5x100, 5x110, 4x125, 5x10x90
KB Rows – 2x14x53lbs, 2x12x60, 10x70

1993 cal/210 carb/64 fat/172 protein/35 fibre

August 10 – August 16 Daily Averages: 151.7 lbs/19.0% bf/2186 cal/226 carb/70 fat/184 protein/5:46 sleep

Ran out of steam on bench this week. Started my TM so low upon return it took 7 cycles to hit my first fail. Left shoulder has still been bothering me so chickened out on trying for the 5th rep. Sleep needs improvement.

Great logging. Sometimes I wish I logged my food as well, but I can't be bothered to count it.

You should never be failing a rep in 531 BBB. I haven't followed closely, but have you been doing anchor templates as well? BBB is a leader template, and he generally recommends 2 leaders/1 anchor. The anchor is where you get to test your strength (not 1RMs, but AMRAPS or heavier weights), and where you can then adjust your training max for the next cycle.

Thanks Arjun. I have been sticking to 2/1 using 5's PRO with first set last 5x5 as the anchor and have just been increasing the TM for each cycle so far as I had been hitting everything okay. Looks like I am reaching a point where adjustment may be required. OHP was pretty dicey on the last rep this last week as well. This coming week is another BBB which I may just push through and then explore amraps on the next anchor. I have probably been avoiding amraps due to shoulder fear on the upper lifts and lower back fear on the lower.

Ah, gotcha. If you're using 5's PRO 5x5 as an anchor, then he says to do the 7th week protocol after the anchor and before the next leader to test if your training max is correct.

We've all bitched out on a set here and there, but in theory you should always complete a given set of reps. By which I mean that it's just a bad policy to be consciously deciding whether or not to go for another rep mid-set*. I would never call an audible during a set unless the last rep was a real grind. Usually the audibles should be happening prior to the set, i.e. that last warmup was kind of heavy, maybe we should back off the weight today. Or between sessions, if your over or under shooting weight selection it's probably time to adjust the training max.

* Unless its an amrap, in which case you can't not do that, but that kind of calls into question whether amraps are even a good idea, IMO.

Monday August 17 – 152.9 lbs

Walk – 48:13, 1.89 miles, +16.5 lbs

2327 cal/283 carb/77 fat/134 protein/21 fibre

Where did my proteins go?

Tuesday August 18 – 151.3 lbs
5/3/1 BBB C8W1D1

Squat – 10xbw, 10x45lbs, 5x95, 3x125, 5x145, 5x165, 5x185, 5x10x125
Ab rollouts – 5x20

Calf Raises – 15x125lbs, 3x20x160
GHR – 2x8

2239 cal/197 carb/97 fat/168 protein/38 fibre

Wednesday August 19 – 150.9 lbs
5/3/1 BBB C8W3D2

OHP – 5x45lbs, 5x65, 5x70, 5x80, 5x8x55
NG Chins – 11, 11, 10

CG Bench – 8x45lbs, 8x65, 3x8x85
Pullups – 10, 10, 9

DB Hammer Curls – 3x15x20lbs
Facepulls – 3x15x45lbs

1914 cal/126 carb/82 fat/177 protein/31 fibre

Thursday August 20 – 151.1 lbs

Walk – 45:50, 1.91 miles, +16.5 lbs

2252 cal/274 carb/71 fat/146 protein/32 fibre

Friday August 21 – 151.2 lbs
5/3/1 BBB C8W1D3

RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 3x145, 5x160, 5x180, 5x205, 5x10x135
Hanging Knee Raises – 5x15


2003 cal/236 carb/59 fat/156 protein/33 fibre

Saturday August 22 – 151.4
5/3/1 BBB C8W3D4

Bench – 10x45lbs, 5x65, 5x95, 5x110, 5x120, 5x10x80
KB Rows – 2x15x53lbs, 2x12x60

2448 cal/233 carb/109 fat/142 protein/17 fibre

Sunday August 23 – 152.4 lbs

Walk – 45:22, 2.18 miles, +16.5 lbs

1696 cal/191 carb/41 fat/167 protein/34 fibre

August 17 – August 23 Daily Averages: 151.6 lbs/19.3% bf/2126 cal/220 carb/77 fat/156 protein/6:20 sleep

Batch logging so bound to screw something up. Based on how both upper days went this week I think I am due for a little reset. Lower is getting close too but I might be able to get a little more weight first. Have had a few days where I did not do all or any accessories mounting up lately as general WIL seeps in deeper. Taking my boys camping for a few days again so juggled my days up a little to try to keep the steak alive.

Monday August 24 – 152.4 lbs
5/3/1 BBB C8W2D1

Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x155, 5x175, 3x10x105
Ab rollouts – 5x20

2028 cal/183 carb/68 fat/192 protein/31 fibre

Tuesday August 25 – 152.3 lbs

5/3/1 BBB C8W2D2

OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x8x45
NG Chins – 10, 10
Pullups – 8

DB Hammer Curls – 2x15x20lbs
Facepulls – 2x15x45lbs

Didn’t have time (largely because I did not make time) to do complete work outs so pared things down a bit. Off to sleep on the ground in the woods for a few nights.

Did the last couple workouts of cycle 8 week 2 when I got back from camping with my kids and then took a full week off of lifting. I still managed to get in some physical activity each day, mostly just walks with a couple swims thrown in. I also took a break from logging cals and weight which resulted in an extra pound or so showing up in that time. Back at it this morning with a light squat session. Will probably just lift light this week and then get back to 5/3/1.