Something basic would be like.

5x5 for 3 wks increasing the load each week. 1wk deload

3x3 for 3 wks ""

Test. deload and start over.

You can run a variety of different variations using the same concept. Wendler's 531 is basically this.

But there are others that start at 10 reps and go like 10, 7, 5, 3, test.

Up to you really.

If you are as intrigued as I am about this GME and meme stock shitshow...here is a book I read a couple of years ago about hedge funds...or at least one hedge fund. Highly recommend.

Oh and the primary antagonist of this book is Steve Cohen who just recently purchased the Mets.

Hell of a book. Reads like a fiction book.

Yeah I think I need to get on a more formalized program just for consistency. Thanks,

Thursday 1/29/21

Off day. After 4 straight days of working out and not sleeping well on Wed night I was pretty sluggish all day yesterday. So no workout. I was going to walk the dogs after work but it was like 22 degrees and windy so that didn't happen.

Thursday-1,900 calories

Friday 1/29/21

Didn't feel like working out but slogged through it.

Leg Day

1x6 135
1x5 185
1x4 205
1x4 225
4x3 255

Didn't go quite as heavy on Friday but got the work in I suppose

Also did DB lunges

Saturday 1/30/21

Deadlift

Again not quite as heavy as I was going to the hitting loft that afternoon.

1x5 135
1x5 185
1x4 225
4x3 255

Also did 1 Arm KB rows and 60 pushups.

Sunday 1/31/21

Cardio Day

Did my first full hour ride. With warm up and cool down total of 75 mins. One hour of cardio is a long time. But got the heart pumping and WHOOP liked the workout.

Fri-1,725 calories
Sat-1,900 calories
Sun-2,100 calories

January Review

Pretty Good/On Target
Average Caloric Intake: Almost exactly 2,100 calories
Lifts: Had 12 Lift Days

Meh
8 cardio workouts (should be more like 10-12)
Only hit balls 3 times and numbers showed it

Not on target
Weight seems stuck. I track everything and am considerably below my TDEE. The only things I don't track are non caloric drinks (some diet soda, water, etc)

Didn't read any books at all. I tend to read a lot more in the summer and fall for whatever reason.

I'm a huge TV series guy...here a few of the best I've seen over the last 2 months or so. My wife goes to bed super early so I end up watching an episode or two a night after she knocks out.

Arguably the best show I've seen in quite some tme and for sure in my top 10 or so ever. The Bureau. The best spy/espionage thriller I've ever watched. A little tough to find but if you can it is simply sensational. Basically ripped through it in 2 weeks around Christmas. If you watch do so in French with subtitles.



Funny and charming feel good comedy. If you haven't watched you won't be disappointed. Watched over a weekend or so in January.



Good Netflix show about trying Swedish police trying to uncover an ISIS plot. Good action...nowhere near as good as The Bureau but still worth a watch.



On Hulu a pretty good show about Germany in the 80's. This is from the perspective of East Germans living beyond the Iron Curtain. It's ****ing crazy that there was a literal wall through Berlin back then. I remember it well. If you are an old like me, the music is great too. I preferred 83 to 86 but 86 was interesting showing the communist country struggling

Monday 2/1/21

Not going as heavy this week. Think my body and joints in particular need a little break. So doing some volume this week and will start a more formal program next week. Maybe 5/3/1. Although I think I've done a pretty good job, I'm really just clicking buttons wrt my lift schedule and having something set will help me.

Chest Day

Bench

2x6 135
6x6 185

Also did DB Flies, Skullcrushers and OH Tricep Ext

Monday-1,825 calories

Tuesday 2/2/21 and Wed 2/3/21

Tuesday was a scheduled day off after 4 straight days working out.

Yesterday I did cardio. Did 45 mins on the bike. This included a 30 min Arcade Fire class where I did my most output ever. Worked it from start to finish.

Tuesday-2,100 calories
Wednesday-1,900 calories

Thurs 2/4/21

Did a full body HIIT circuit yesterday. Did 6 circuits of the following:

30 second max effort Peloton sprint
12 Push Up
12 DB bench step ups (30's)
10 medicine ball slams (L and R)
10 KB swings (53 lb)
6 Squat Jumps (as high as I could go)

Each circuit takes about 4:30-5 mins though the last 2 were more like 7 mins. Took 2-3 break between each circuit. So the whole thing took about 50mins.

I think I hit the whole body. Let me know if you think I should add/subtract anything.

Thursday-1,850 calories

Friday 2/5/21 and Saturday 2/6/21

Took Friday off. Work is ramping up considerably and by Friday afternoon I was wiped out.

Unsurprising given I had 2 nights last week with WHOOP recovery scores look like this.


Saturday was a busy one. I did DL. Consistent with a deload-ish week I didn't go very heavy at all.

1x6 135
1x6 185
5x5 225

Also did some push ups.

Then I went to the hitting loft. Numbers are slowly creeping up. I haven't been able to visit it 2x per week but have been at least once every week (except once). But this was a good drive and I my average over ~25 drives was over 300 for the first time (at least where I trust the launch monitor readings)



Good club head speed, pretty good spin rate... smash still not ideal. Club path could be a bit more square too. But overall I’d take this ball flight all day.


Friday-2,000 calories
Saturday-1,900 calories

Going to start 5/3/1 tomorrow. Need something more organized so I progress appropriately. Will add in complementary lifts as appropriate. I will also do shoulder press but because of the ceiling height I have to do with DB and with what I have I don't really know what my 1RM are. So I will figure that out on the appropriate day.



Any comments?

Good luck with the new program.

You can do seated overhead press if ceiling is low. Ive heard its actually easier because your body uses less energy for standing and balancing which leaves better potential press effort output.

You going to push the prowler in the off days?

Yeah thinking I'll do this. need to figure out my 1RM, etc. which I will do this week...or maybe just estimate based on the DB I have been using

No sleds for me bruh

Sunday 2/8/21

Cardio Day

Did an hour on the bike which included a 45 min class that I PR'd on output. So that was a good session. Sunday is a good day for long cardio as I can put golf or other sports on in the background and just check it out on occasion.

Apparently the lack of people coming over or any rooting interest in the Super Bowl did not diminish the volume of food prepared and consumed in Uncle Slim's house. Had a lot of calories but I kinda figured that might happen thus the heavy cardio day worked out well.

Sunday-2,400 calories (this might be low)

Monday 2/8/21

First day of 5/3/1. Enjoyed knowing exactly what I was going to do. Was surprised that I felt it as much as I did. It really "seems" like light weight when written down and I was worried it wouldn't be a good workout. But it was a good, if quick, workout I thought.

Bench

1x5 95
1x5 145
1x5 165
1x5+ 185 (ended up doing 9 reps...prob had 1 or 2 more in me but wasn't positive)

Also did DB Flyes, DB Tricep Extensions and Skullcrushers

Monday-1,950 calories

Yeah I was going to say if you ever get the feeling that the weights are "too easy" before you change any of the loads push yourself on the amraps and also reduce the rest times prior to increasing any intensities.

Yeah I kept breaks between sets about 60-90 secs with an AMRAP on the final

keeping rest to 90 seconds or less works for me on basically every lift apart from heavy squats. (Of which I now do 0). I actually enjoy my sessions more this way, can fit in more accessory work in the time I have too

For the heavier triples and singles give yourself at least 2 min.

Tuesday 2/9/21

Back Squats

1x5 95
1x5 165
1x5 185
1x12 215

for the final set I went to 12. Again prob could have gone for more but with no arms on my rack I erred on the side of caution. I have to say 12 sets even for a pretty low relative weight is ****ing brutal.

Also did DB steups (4 sets) and DB SLDL (3 sets)

Tuesday-2,000 calories

I've seen people mention 5-3-1 a lot over the years but have never looked into it...seems like a really short/light session with only 1 set at close to a heavy weight for you? Even with the extra reps at the end. Is it something that progressively builds over the weeks?

NM - just read about the program

Yeah honestly it feels good. I was basically just yoloing it before and getting as close to 1RM on every lift every time I did it. Which in hindsight seems... not ideal

It's a good way to get injured.