Staying fit (531)

[tommy4life]

■WORKOUT C
BB Lunge (3×6+)_60 (7)
OHP (3×6+)_57 (8)
Pulldown (3×6+)_90 (7)
Facepull (2×10+)_80 (13)

Teaching semester back on so busy with marking students' work. Cut on a pause, maintaining at around ~2500 cal for now.

[tommy4life]

■WORKOUT A
F.Squat (3x6+)_110 (6)
Bench (3×6+)_100 (6)
Pendlay (3×6+)_90 (6)
Curl (2×6+)_40 (6)

Tomorrow back down to 1900cal
Got my douche on and wore a belt for curls (gym empty)

[tommy4life]

■WORKOUT B
RDL (3×6+)_115 (10)
Incline (3×6+)_80 (8)
BB Row (3×6+)_85 (8)
Dip (2×6+)_20 (9)

1900 cal exact, bit low on protein (175g)

[tommy4life]

■WORKOUT C
Lunge (3×6+)_62 (7)
Press (3×6+)_62 (5)
Pulldown (3×6+)_92 (7)
Facepull (2×10+)_90 (14)

1933 cal, P180

[tommy4life]

■WORKOUTA
F.Squat (3x6+)_112 (7)
Bench (3×6+)_102 (5)
Pendlay (3×6+)_92 (7)
Curl (2×6+)_42 (5)

1660 cal, P166. Will swipe a few ribs from work tonight.
Bw 98.4

[tommy4life]

Prowler work

1860 Cal, P190

[tommy4life]

Not sure my body liked those workouts, things hurt.

Back to 531

Agile 11
Box jumps
531 + down sets
50 reps assistance
Prowler on off days

[tommy4life]

Last month with e1rm

■Bench (112)
5x72 5x82 5x95 (9) 125
3x77 3x87 3x100 (9) 131
5x82 3x95 1x105 (8) 134
5x40 5x55 3x65
Push/Pull (50 reps)

■Squat (126)
5x80 5x92 5x105 (9) 138
3x87 3x100 3x112 (8) 144
5x82 3x105 1x117 (8) 150
5x50 5x60 3x75
Pull/LB (50 reps)

■Press (68)
5x42 5x47 5x55 (12) 77
3x47 3x52 3x60 (12) 84
5x47 3x55 1x62 (10) 84
5x25 5x32 3x37
Push/Pull (50 reps)

■Deadlift (174)
5x112 5x130 5x147 (9) 194
3x120 3x137 3x155 (9) 203
5x130 3x147 1x165 (6) 199
5x65 5x80 3x100
Pull/LB (50 reps)

Score 79.6
Highest score Ive ever had was early 80s, so happy with that. Bench has dropped significantly over the last few years. However, overall ratios are more balanced.

[tommy4life]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942464/ > slow and steady wins the race

1800 cals is way too low so upping it to 2000cals. Yesterday: P200,C137,F44=1852 cals
This morning's weight 102kg

and I finally remembered by password for this account.

[tommy4life]

BW 101.8kg

P212,F53,C137=1982 cals.

Main foods at the moment, probably change next week
Beans, chicken breast, cottage cheese, avocado, milk, 1 protein shake/day, eggs (whole), wholemeal bread, piece of fruit.

[tommy4life]

Bw 101.6
P192=2020 cals

Today's workout
■Squat (167)
(5+)_142 (8)
Deadlift (3×5)_120
H.Pull (3×10)_130
Backext (3×12)_bw


That amrap wiped me out, could have done more but couldnt catch my breathe. So much more fun than straight 5s though.

[tommy4life]

Bw 101.8
P>200= 2500+ cals (ate out a burger)

Todays workout
■Press (77)
(5+)_65 (8)
Bench (5×5)_80
V.Pull (3×10)_60
Dip (3×8)_bw

Dips are hard, aint adding weight till I can easily do 15

[tommy4life]

Bw 101.8
P195=1950 cals

■Bench (120)
(1x3)_107 (6)
Press (5×5)_52
V.Pull (3×11)_60
Curl (3×10)_20

■Squat (167)
(1x3)_150 (7)
Deadlift (3×5)_127
H.Pull (3×11)_55
Backext (3×13)_bw

[tommy4life]

Bw 101.5
P204=1863 cals

■Press (77)
(1x3)_67 (7)
Bench (5×5)_82
V.Pull (3×11)_60
Dip (3×9)_bw

[tommy4life]

Bw 100.5
P195=2100 cals

■Deadlift (185)
(3+)_165 (6)
Squat (5×5)_115
Pulldown (3×12)_60

[tommy4life]

This month
Bw 103.5 > 100kg, now for christmas break so bw will skyrocket

Training
■Bench (120)
(5+)_100 (7)
(3+)_107 (6)
(1+)_112 (4)
Press (5×6-4)_57
Pendlay (3×6-8)_85

■Squat (167)
(5+)_140 (8)
(3+)_150 (7)
(1+)_157 (6)
Deadlift (3x6-4)_137
Pulldown (3×8-10)_67

■Press (77)
(5+)_65 (8)
(3+)_67 (7)
(1+)_72 (3)
Bench (5×6-4)_90
Pendlay (3×6-8)_85

■Deadlift (185)
(5+)_155 (8)
(3+)_165 (6)
(1+)_175 (5)
Squat (5×6-4)_125
Pulldown (3×8-10)_67

Occasional arms/delt/core work here and there

[tommy4life]

Back to losing weight

Current bw 103kg, bf maybe 20%..no idea.
Calory goal will be 2000Cal with atleast 180g of protein for now.
Main foods will be milk, barrumandi fish, chicken breast, meatballs, buckwheat and salad.
Training will be 531 5x5 FSL with pulling supersetted with pushes. Sled push on lower days and rope pull on upper days.

[TAWS6]

Do you like 531 better than f5 lulpp? I always thought the percentages were kind of annoy to figure out but now there’s an app for it.

[tommy4life]

Do you like 531 better than f5 lulpp? I always thought the percentages were kind of annoy to figure out but now there’s an app for it.

I like the autoregulation aspect. Especially during a cut. Some days I feel like crap and hit lower numbers on the amrap. When I feel good I'll go all out. Don't know if it's more effective than the straight sets of F5.. maybe it isn't, because straight sets force you to up the weight. Main reason I switched from F5 is that it became too hard. Hitting squats for 3x5 of a heavy weight would drain me and I'd struggle to finish the rest of the workout.

[TAWS6]

That’s funny because I switched because the upper days were too long lol. We need a 531 F5 hybrid apparently.

[tommy4life]

That’s funny because I switched because the upper days were too long lol. We need a 531 F5 hybrid apparently.

531 upper day takes me less then 40min, with all the supersetting. What was your biggest issue with 531, besides calculations?

[TAWS6]

531 upper day takes me less then 40min, with all the supersetting. What was your biggest issue with 531, besides calculations?

I didn't like the 5x10 work. Also doing the whole upper body in one workout, twice per week was a lot. The push/pull days on F5 are easier.

[tommy4life]

I didn't like the 5x10 work. Also doing the whole upper body in one workout, twice per week was a lot. The push/pull days on F5 are easier.

That's definitely true, those push pull days were quick and easy. I also agree on the 5x10. They felt more like an endurance workout for me with not enough intensity, but my conditioning does blow. That's why I like the FSL back of sets more. One hard set all out set and 5 easier sets where I can really focus on slow controled reps.

[tommy4life]

Update

Bw 101kg (-3kg)

■Bench (112)
5x95 (11)=127
3x100 (8)=128
1x105 (7)=130

■Squat (155)
5x130 (8)=166
3x137 (8)=176
1x145 (7)=185

■Press (72)
5x60 (9)=79
3x65 (7)=81
1x67 (6)=81

■Deadlift (172)
5x145 (6)=174
3x155 (7)=192
1x162 (2)=flu

[tommy4life]

■Bench (112)
95x10=128
100x9=130
105x7=130

■Squat (126)
105x8=134
112x8=143
117x6=141

■Press (70)
57x10=77
62x7=78
65x8=83

■Deadlift (170)
142x7=176
152x5=181
160×5=187

Score 75.1

Deadlift isnt looking good this month. Otherwise, similar to last year.

[tommy4life]

■Bench (115)
97x10=131
102x8=131
107x7=133

■Squat (127)
107x10=145
112x7=140
120x5=140

■Press (72)
60x10=81
65x7=81
67x7=84

■Deadlift (172)
145x8=185
155x8=198
162x6=196

Score 77.3

[tommy4life]

■Bench (117)
97x12=131
105x8=134
110x6=132

■Squat (130)
110x10=148
115x7=143
122x5=143

■Press (75)
62x9=82
67x8=86
70x6=84

■Deadlift (175)
147x10=199
157x8=201
165x4=186

[tommy4life]

■Bench (120)
100×9=131
107×7=133
112x6=135
Press (3×5)_57
Pulldown (3×10)_120

■Squat (160)
135×9=177
142x8=182
150x6=180
RDL (3×7)_95
Row (3×7)_65

■Press (77)
65x10=88
67x8=86
72x7=90
Bench (3×5)_90
Pulldown (3×10)_70

■Deadlift (175)
147×7=181
157x6=190
165x6=199
Squat (3×5)_120
Rear delts (5×15)

Added a rep to all amraps on week3 so bulk (1kg/month) is going good.
That press is a PR for the last 3 years
Whether its the added bw or the increased frequency, the new program is working

[tommy4life]

Note for myself
Reading helm & aragon 2014 study on protein. When at caloric maintenance/surplus, 1.2 - 2.2g per kg/bw is good. "Bodybuilders" on a deficit need 2 - 2.2g per kg/bw. Got me thinking so i recoded my intake for 2 days

BF: beans and mince
L: chicken, rice and tomato salad
D: pumpkin soup and grazing platter
Coffee here and there

P 150g, F 56g (SFA 22g), C218, Fiber 45g = 2000 calories

Nex day
P170, F84(36), C237(44)= 2385 calories