Building Back Up

Weight: 208.4

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Same diet and deficit that I usually do that results in poor sleep, except drinking low sugar Gatorades/Powerade Zero again and slept great. Crazy.
 
Squats and RDLs getting harder, but isolation work about the same. Gonna have to let the ego go but harder said than done.

Squats 3x3
RDL 3x5
Cable Shrugs 3x10
Lunges 1 set
High Cable Row 2 sets
DB Curls 4 sets
Triceps Pressdowns 4 sets
 
GreenMachineX said:
Squats and RDLs getting harder, but isolation work about the same. Gonna have to let the ego go but harder said than done
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man I never know if Jekyll or Hyde are coming out on a given day. I just go through the warm up motions, crank the music and hope for the best. But there is something about routine... usually pulling out the knee sleeves and lacing the shoes flips a switch in my head. no matter how crappy I feel walking INTO the gym, lacing up the shoes turns on a competitor usually.
 
Dustin07 said:
man I never know if Jekyll or Hyde are coming out on a given day. I just go through the warm up motions, crank the music and hope for the best. But there is something about routine... usually pulling out the knee sleeves and lacing the shoes flips a switch in my head. no matter how crappy I feel walking INTO the gym, lacing up the shoes turns on a competitor usually.
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Right on. I think I'm just being a Negative Nancy due to the deficit.
 
GreenMachineX said:
Right on. I think I'm just being a Negative Nancy due to the deficit.
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its easy to do, gotta count on discipline. I bet I'm amped up for my next gym session MOST evenings, and even in the morning getting ready for work, but as the day wears on it gets harder to maintain the excitement... force myself to walk in the door, then the beast comes alive. walking in the door has always been the hardest part for me.
 
GreenMachineX said:
Actually, that’s exactly what happened Sunday morning. I’ve been eating 2500 kcal most days, Saturday I ate 3k, and woke up lighter Sunday. It’s not the first time I’ve noticed this. Does it have something to do with leptin?
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After looking back over my log and food log, the last i made substantial progress losing fat was at this time eating 2600 kcal on average. I’ll be dropping calories to this most days. 6 weeks left until I gotta fit in a tux.
 
TBDL 3 x 3/3/4 x 335
Lying Hamstring Curls 2 sets
Cable Shrugs 3 sets
DB Walking Lunges 1 set
Machine Preacher Curl 4 sets
Skullcrushers 3 sets

Felt a lot better then yesterday. Maybe I was still fighting residual fatigue from the infection.
 
Weight: 207.2

I forgot to say in my workout yesterday that I showed my wife how to do the seated barbell press, and even with just the bar, we both felt our front delts fire like never before. We’re both going to add that in.

Otherwise, as long as I have my electrolyte drink, I get pretty good sleep! I could have slept longer even but had to get up for church.

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Weight: 208.2

Flat Bench 3 x 7/7/6 x 225
T-Bar Row 3 x 6/6/5 x 90
Seated BB OHP 4 sets, top set 3x155
Regular Pullups 4/4/4/3
Incline Hammer Press 2 sets
Crossbody Cable Lateral Raise 3 sets

Will be adding in seated OHP. Figuring out the weights to use today, but I'll probably stick with 135 next time. I feel seated OHP much more in my front delts then standing OHP, but I like standing for the total body strength.
 
GreenMachineX said:
I feel seated OHP much more in my front delts then standing OHP, but I like standing for the total body strength.
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same, since bringing standing OHP back in with my 531 I'm grateful for how its reconditioning my core tbh. I can tell when throwing heavy weight overhead when my structure can't support it and I'm untrained in that way. but when I was running CUBE I think one of the accessories were seated and they were serious shoulder killers. even much much lighter weight. (barbell, like 95lbs ish? I can't remember)
 
Dustin07 said:
same, since bringing standing OHP back in with my 531 I'm grateful for how its reconditioning my core tbh. I can tell when throwing heavy weight overhead when my structure can't support it and I'm untrained in that way. but when I was running CUBE I think one of the accessories were seated and they were serious shoulder killers. even much much lighter weight. (barbell, like 95lbs ish? I can't remember)
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I plan to hit both plus maybe a couple sets of machine OHP. Are you doing both?
 
GreenMachineX said:
I plan to hit both plus maybe a couple sets of machine OHP. Are you doing both?
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I've been running totally basic 531 with occasional jokers (depending on fatigue level) and BBB almost every time unless I'm pinched on time. so 4 day split basically: Squat/Bench/Deadlift/OHP.

on my bench days I've been trying to finish with more tricep work, CGBP, pushdowns, etc. and on my OHP days finish with more shoulder specific work. my push days are far less taxing than my squat and pull days so I tend to have a lot more juice in the tank to just simply enjoy my accessory work, whereas BBB for squats I feel like is a necessary evil but does leave me pretty drained so accessories are minimal. Also takes me a lot longer to get through my working squat session than my working OHP / Bench session so I just have less time to work with overall.
 
Dustin07 said:
I've been running totally basic 531 with occasional jokers (depending on fatigue level) and BBB almost every time unless I'm pinched on time. so 4 day split basically: Squat/Bench/Deadlift/OHP.

on my bench days I've been trying to finish with more tricep work, CGBP, pushdowns, etc. and on my OHP days finish with more shoulder specific work. my push days are far less taxing than my squat and pull days so I tend to have a lot more juice in the tank to just simply enjoy my accessory work, whereas BBB for squats I feel like is a necessary evil but does leave me pretty drained so accessories are minimal. Also takes me a lot longer to get through my working squat session than my working OHP / Bench session so I just have less time to work with overall.
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And you're enjoying it? The last time I tried it, I was too far into a deficit but I enjoy working out and it just wasn't fun.
 
GreenMachineX said:
And you're enjoying it? The last time I tried it, I was too far into a deficit but I enjoy working out and it just wasn't fun.
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I am now that I'm being a bit smarter with volume and recovery. Historically 531 would give me fantastic gains and completely destroy me within 2 cycles. I'm starting cycle 5 next week and I'm very optimistic.

I used to do my 531, then some bodybuilding style work, and probably a wod.
Now I'm doing 531, maybe 2-5 joker reps, BBB, and not much, if anything else. I'm getting fantastic ROI on a less is more approach and if I don't have time for anything else, I can get in, do my 531 in like 20-30 minutes and get out. mentally its much more fun and doable for me knowing the most important part of my day is that one top set and everything else is bonus work.
 
worth noting, when I got home from vacation around may 10th, I didn't have any direction. I was just doing a bodybuilding split but without specific goals, so I fired up the 531 app to take extra thinking out of my training for a little while, give me purpose by default, until I figured out what I wanted to do next. its been a really good decision for me.
 
Dustin07 said:
worth noting, when I got home from vacation around may 10th, I didn't have any direction. I was just doing a bodybuilding split but without specific goals, so I fired up the 531 app to take extra thinking out of my training for a little while, give me purpose by default, until I figured out what I wanted to do next. its been a really good decision for me.
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I wonder why the BBB sets are never an auxiliary exercise...is that ever used?
 
GreenMachineX said:
I wonder why the BBB sets are never an auxiliary exercise...is that ever used?
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Here is an example of default deadlift day.
That + sign opens up a whole slew of additional movements and you can custom add some as well

My priorities when I go in are 5/3/1, then BBB.

I might mix the BBB up by doing like 3x10 regular bench and then 2x10 CGBP

And on pulls, I might do them as a deficit standing on a plate.

I typically find that when I go back on 531 and BBB I don't have a lot more gas in the tank for additional movements on lower/pull days but you definitely have the ability to add accessories.


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those are all drop down menu bars you click and each one has rx'd reps/sets/weights that you can modify as you see fit as well- but I think the genius and intent of the program is putting all your focus into that 531 AMRAP set, maybe a couple jokers. BBB is a beneficial after thought. everything else I approach with caution so I don't overdo it and set myself back.

I try to do accessories right now more as a preventative type thing. identifying areas that maybe need extra protection for my next big push.
 
Dustin07 said:
those are all drop down menu bars you click and each one has rx'd reps/sets/weights that you can modify as you see fit as well- but I think the genius and intent of the program is putting all your focus into that 531 AMRAP set, maybe a couple jokers. BBB is a beneficial after thought. everything else I approach with caution so I don't overdo it and set myself back.

I try to do accessories right now more as a preventative type thing. identifying areas that maybe need extra protection for my next big push.
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Gotcha, so 531 on mains and BBB accessories would be permissible?
 
GreenMachineX said:
Gotcha, so 531 on mains and BBB accessories would be permissible?
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I think you have to self regulate and I always defer to Hyde in regards to over training since I'm notorious for it, but my routine so far has been:

531
If I feel great after last set > Jokers. 1 to 3 reps, no more than 1 to 3 sets.
BBB <- necessary. only skip on days I absolutely do not have time. sometimes mix them up like CGBP/Wide grip, deficits, RDLs, etc but always my 50 reps. aim for EMOTM, or close.
Accessories > on the best days only. when fuel/energy are high, and 531 + BBB doesn't take an hour to complete.

I take far longer rests on squats and pulls than on OHP or bench. I recovery very fast on bench and OHP and my only rest period for the first 4 sets is basically the time to change plates.

I have also set a rule for myself > overloading (slingshot, walkouts, banded work, etc) ONLY on week 3 before I enter my deload.

Week one is my re-entry to the cycle. Week 2 is has been my best performance, week 3 my go-for-broke. week 4 is ironically the harder week to force 50% work without skipping entirely.
 
Dustin07 said:
I think you have to self regulate and I always defer to Hyde in regards to over training since I'm notorious for it, but my routine so far has been:

531
If I feel great after last set > Jokers. 1 to 3 reps, no more than 1 to 3 sets.
BBB <- necessary. only skip on days I absolutely do not have time. sometimes mix them up like CGBP/Wide grip, deficits, RDLs, etc but always my 50 reps. aim for EMOTM, or close.
Accessories > on the best days only. when fuel/energy are high, and 531 + BBB doesn't take an hour to complete.

I take far longer rests on squats and pulls than on OHP or bench. I recovery very fast on bench and OHP and my only rest period for the first 4 sets is basically the time to change plates.

I have also set a rule for myself > overloading (slingshot, walkouts, banded work, etc) ONLY on week 3 before I enter my deload.

Week one is my re-entry to the cycle. Week 2 is has been my best performance, week 3 my go-for-broke. week 4 is ironically the harder week to force 50% work without skipping entirely.
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Side note: I’d really like to see what happened if you took a solid 3-5 minutes rest on lifts instead…
 
Squat 3 x 4/4/6 x 245
GHR 0/0/0 😂
RDL 2 x 6 x 155
Cable Shrugs 3 sets
High Cable Row 2 sets
DB Curls 3 sets
Pressdowns 3 sets

Squats headed down, but cable shrugs improved. Everything else the same. Couldn’t get 1 legit full rep of a GHR, so I did some static holds at the top with a slow negative. I’ll keep working at it, but I really hate the feeling on my quads. Went easy on RDL after that.
 
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GreenMachineX said:
Side note: I’d really like to see what happened if you took a solid 3-5 minutes rest on lifts instead…
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I do for the final lift and jokers, but not really needed when moving from 185-220 etc. I treat the top set like a competition set, where I need all my faculties to bust out a meaningingful AMRAP with the best form I can muster.
 
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