Monday February 1 – 145.7 lbs

Walk/Run (c25k w4d1) – 30:30, 2.45 miles (5min walk, 3:00 run/2:00 walk/4:00 run/3:00 walk/3:00 run/3:00 walk/4:00 run, 3:30 walk)
Yoga – 20 min

1516 cal/98 carb/49 fat/179 protein/24 fibre

If there was any knee pain during the run I was too cold to feel it. Nice brisk -26C for this one. For a change, I managed to not overdress and was reasonably comfortable other than the first 6 or 7 minutes.

Tuesday February 2 – 143.6 lbs
5/3/1 God is a Beast C2W1D1 – Squat TM 195

Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x155, 5x175, 5x155, 5x165, 5x185
Ab rollouts – 5x20

Calf raises – 15x125lbs, 3x20x155
GHR – 7, 7, 7

2362 cal/176 carb/94 fat/225 protein/41 fibre

Bumped my TM up by 10lbs. Initially bumped upper by 5 and lower by 10, then I redid everything with upper up by 10 and lower up by 20. Then I backed OHP down to just 5 and squat by 15. Then adjusted DL to 15 as well. Then I reread the part of this program which mentioned it was horrible for people who lacked patience and readjusted everything back to upper up by 5 and lower up by 10 and called it a day. Will just keep chugging along with +5/+10 and see how many cycles I can jump forward before a need to slide back. The 6 week cycles do make patience a thing though. Cycles 3 and 4 are only three weeks each so the TM’s will advance a little quicker when I get there. After all that 5x185 seemed like a struggle, so I guess we will see what happens.

Good grief! England tends to collapse when it gets below 0C. That is properly cold.

I would think that all the volume you're doing at medium to heavy weights is where you're getting your progressive adaptation. This likely improves your 5 rep Max much slower than a program like starting strength which focuses on just getting the muscles ready to perform the 3x5 worksets, with no excess volume.

When I think of how to cause a desired adaptation(sometimes or often with limited resources) I ask myself whats the best way to work a lot of muscles with the weight I have. Generally I focus on stuff that I think will improve Powerclean to facilitate more effective front squats(no rack at my house just bar and 152 lbs total)

Seems like your program achieves this goal of working a lot of muscles with what resources you have. But remember its still a lot of volume at medium to heavy weights. Maybe increase 5/10/15 for a while temporarily until it gets really heavy. Shouldn't take long with that amount of volume.

Bob,

I could have sworn I did starting strength at the outset but it looks like I did greyskull linear programming instead. Most of my strength gains came in the first year with linear programming. Certainly upper capped out quick but lower kind of crept along for a while after switching to 5/3/1 where I have moreorless stayed for a while with too many breaks and bs thrown into the mix to crush progression.

I think I will take the patient approach and stick to jumps of 5 upper and 10 lower and just try to prevent too much bone density and lbm loss while not snapping something.

Yeah, I think -26C qualifies as proper cold! My cut-off seems to be -30, anything "warmer" than that and I am generally okay. Colder than that requires a whole different set of gear to deal with. I have basically made a game of trying to layer properly for different temps just to convince myself to stick with it through the winters here. I almost always end up too hot with face and fingers being the most likely exception to that rule.

Wednesday February 3 – 143.9 lbs
5/3/1 God is a Beast C2W1D2 – Bench TM 125

Bench – 10x45lbs, 10x65, 10x5x80
DB Rows – 3x12x60lbs
Front Plate Raises – 3x12x25lbs

Seated DB OHP –10x25lbs, 9x25
Seated DB Curls – 2x12x25lbs
Incline DB Press – 2x12x30lbs

PM:
Yoga – 20 min

2013 cal/121 carb/85 fat/213 protein/33 fibre

Plus 5lbs to TM and bumped weight up a little on each of these accessories.

Thursday February 4 – 144.2 lbs

Walk/Run (c25k w4d2) – 29:00, 2.4 miles (5min walk, 3:00 run/2:00 walk/4:00 run/3:00 walk/3:00 run/3:00 walk/4:00 run, 2:00 walk)
Yoga – 20 min

1744 cal/135 carb/63 fat/194 protein/38 fibre

-13C and icy. Temps crept up over 0 the day before and melted off a bit.

.

Yeah that makes the most sense. Ive been on a roll lately, but my training is typically messed up by bs on a regular basis. Know what playing catch up feels like. Basically spinning your wheels. It takes time to get real progress in this game. I for one am not really comfortable adding weight to lifts that I havent done in the past two or three days. Maybe it would be different with squat side braces or with real bumper plates. Given my setup I'll just repeat workouts hoping to maintain strength if I happen to take more than 2 days off.

It may have seemed like I was advocating for 5/10/15 additions, but I was trying to give some cautionary support. Thought u were gonna go for it and that was basically my warning that metal is heavy bro. Lol.

But dont take it from me since youre squatting like 1.25x bodyweight. I havent done that in 10 years(225x3x5 all time personal record bodyweight 185 lbs).

Given the volume youre doing id be surprised if you lost bone density and or muscle.

I am kind of stuck in that limbo where I can lift heavier weights but I probably cannot lift heavier weights with proper form. I may even already be slightly over that line and find it a bit funny that I was considering adding more weight this cycle as every top set this week so far felt like I had zero or -1 quality reps left. I did not take your comments as advocating for adding heavier weights btw. Hoping it was an off week but time will tell. And obviously I should pay more attention to improving form that I do.

Friday February 5 – 143.8 lbs
5/3/1 God is a Beast C2W1D3 – DL TM 205

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x155, 5x175, 5x195
Hanging Knee Raises – 5x15

1654 cal/99 carb/79 fat/163 protein/33 fibre

Meant to bang out some walking lunges after getting some more work done but that didn't come close to happening. Dozed off watching movies in the evening with my youngest and missed out on getting any yoga in.

Saturday February 6 – 143.4 lbs

Yoga – 25 min
Walk – 42:01, 2.22 miles, +21.5 lbs

2415 cal/224 carb/99 fat/177 protein/28 fibre

Nice quiet lazy day that included consumption of pizza.

Sunday February 7 – 145.4 lbs
5/3/1 God is a Beast C2W1D4 – OHP TM 85

OHP – 8x45lbs, 10x5x55
NG Chins – 11, 11, 11
Facepulls – 3x15x45lbs

CG Bench – 10x45lbs, 8x65, 3x11x85
Pullups – 10, 10, 9
DB Hammer Curls – 2x11x30lbs

Yoga – 20 min

1963 cal/132 carb/83 fat/202 protein/35 fibre

February 1 – February 7 Daily Averages: 144.3 lbs/17.4% bf/1948 cal/141 carb/79 fat/192 protein/7:00 sleep

Happy to have hit an average of 7 hours sleep each night this week. I have been up and working at 5am most days but have been getting to bed at a pretty reasonable time. Seems that my recent routine is to get up and work for a couple hours with no distractions from kids, calls, emails, teams chats, etc. Listen to audiobooks and plot my attack on the day while working out and get back to work around 8:30 as the bulk of the office is starting their day. After that I seem to get relatively little accomplished.

Monday February 8 – 146.3 lbs

Walk/Run (c25k w4d3) – 31:00, 2.46 miles (5min walk, 3:00 run/2:00 walk/4:00 run/3:00 walk/3:00 run/3:00 walk/4:00 run, 4:00 walk)
Yoga – 20 min

1883 cal/149 carb/73 fat/186 protein/34 fibre

-23C for this one. It was supposed to get up to -6 later in the day but I didn't trust myself to actually be able to pull myself away from work later in the day so just sucked it up and suffered. Once again, not so bad after the first 6 or 7 minutes. The 5 minute warm up walk is the worst of it.

Tuesday February 9 – 145.5 lbs
5/3/1 God is a Beast C2W2D1 – Squat TM 195

Squat – 10xbw, 10x45lbs, 10x95, 10x5x125
Ab rollouts – 5x20

Calf raises – 15x125lbs, 3x20x165
GHR – 7, 7, 7

1504 cal/125 carb/42 fat/178 protein/32 fibre

The light volume days are probably a bit too tilted towards the light end of the spectrum. Observation not complaint.

Wednesday February 10 – 144.2 lbs
5/3/1 God is a Beast C2W2D2 – Bench TM 125

Bench – 10x45lbs, 10x65, 5x90, 5x100, 5x115, 5x95, 5x105, 5x120
DB Rows – 3x12x60lbs
DB Lat Raises – 3x10x15lbs

Seated DB OHP –10x25lbs, 9x25
Seated DB Curls – 2x13x25lbs
Incline DB Press – 2x13x30lbs

PM:
Yoga – 15 min

1731 cal/99 carb/66 fat/209 protein/32 fibre

Missed logging some yoga the other day but the streak I was on did end sometime in early Feb. Last year the wheels fell off completely within a couple weeks after I skipped a single session. I intend to avoid that sort of outcome this year. I suppose I probably intended to avoid that sort of outcome last year too but alas.

Thursday February 11 – 144.2 lbs

Walk/Run (c25k w5d1) – 30:20, 2.48 miles (5min walk, 5:00 run/3:00 walk/5:00 run/3:00 walk/4:00 run/3:00 walk, 2:20 walk)
Yoga – 20 min

1579 cal/147 carb/52 fat/166 protein/38 fibre

-20C for this one. It's getting warmer! Still running on a mix of ice, snow, and patches of bare path or road.

Friday February 12 – 144.9 lbs
5/3/1 God is a Beast C2W2D3 – DL TM 205

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 10x5x135
Hanging Knee Raises – 5x15

Calf raises – 15x125lbs, 3x20x165

DB walking lunges – 3x30x25lbs

1683 cal/119 carb/56 fat/205 protein/36 fibre

Saturday February 13 – 145.0 lbs

Yoga – 20 min
Walk – 37:28, 2.07 miles, +21.5 lbs

2392 cal/173 carb/98 fat/240 protein/40 fibre

Sunday February 14 – 145.2 lbs
5/3/1 God is a Beast C2W2D4 – OHP TM 85

OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x65, 5x70, 5x80
NG Chins – 11, 11, 11
Facepulls – 3x15x45lbs

CG Bench – 10x45lbs, 8x65, 3x11x85
Pullups – 10, 10, 10

DB Hammer Curls – 3x11x30lbs

Yoga – 20 min

2475 cal/266 carb/84 fat/181 protein/25 fibre

February 8 – February 14 Daily Averages: 145.0 lbs/17.6% bf/1892 cal/154 carb/67 fat/195 protein/6:59 sleep

Bit tired but still grinding.

What sort of yoga are you doing and from where?

Often just following along with some youtube stuff with a heavy focus on hamstrings, hips and low back. Seem to like Yin style more than anything.

Monday February 15 – 144.9 lbs

Walk/Run (c25k w5d2) – 32:00, 2.48 miles (5min walk, 5:00 run/3:00 walk/5:00 run/3:00 walk/4:00 run/3:00 walk, 4:00 walk)
Yoga – 20 min

2157 cal/202 carb/65 fat/217 protein/39 fibre

Tuesday February 16 – 146.5 lbs
5/3/1 God is a Beast C2W3D1 – Squat TM 195

Squat – 10xbw, 10x45lbs, 10x95, 5x125, 5x145, 5x165, 5x135, 5x175
Ab rollouts – 5x20

Calf raises – 15x125lbs, 3x20x165
GHR – 7, 7, 7

1513 cal/108 carb/53 fat/169 protein/22 fibre

Super tired in the late afternoon, got to bed pretty early but still feeling beat as of Weds morning.

Wednesday February 17 – 145.7 lbs
5/3/1 God is a Beast C2W3D2 – Bench TM 125

Bench – 10x45lbs, 10x65, 10x5x90
DB Rows – 3x12x60lbs
Front Plate Raises – 3x12x25lbs

Seated DB OHP –11x25lbs, 9x25
Seated DB Curls – 2x13x25lbs
Incline DB Press – 2x13x30lbs

1823 cal/115 carb/70 fat/204 protein/36 fibre

Fatigue continues but seems to be improving.