Truthfully, with every one of us, it all hinges on how healthy we are. And the progress you’re making is still progress, but it does feel good when you can come out on the other side of injuries and start stringing together some wins. We all know that weightlifting and training whether for strength or bodybuilding is a marathon, and perseverance is what wins in the end.
Yeah it really is…it gives the body a chance to heal before getting back in the zone.
oh man its going around again big time. sounds like you have the same regiment as my wife and I. if either of us starts to feel anything, we immediately grab pho from a place in town we know uses real bone broth, double down on those vitamins, and make hot toddies with whiskey, hot water, honey, lemon, and cinnamon instead of nyquil. If it gets really bad, we'll convert to the nyquil to get the better sleep but we try to start with the more natural whiskey toddy if we can.
Yeah it really is…it gives the body a chance to heal before getting back in the zone.
Oh yeah, you absolutely need deloads recovering from injuries. I was like Dustin and really used to not value them and appreciate how they help. There’s no doubt in my mind that deloads are a big part of why I’ve been able to complete 7 cycles, because I probably would have injured myself if I had just been hardheaded and just pushed through without deloads.
Oh yeah whiskey and honey was the OG NyQuil and definitely works. Ha, that reminds me of my Mother in Law that lived with us for 5 years before she passed away. Now she was a good Christian southern woman, but she was hilarious. When she got sick, she didn’t want NyQuil, she would get me to stop at the liquor store and pick her up a pint of Peppermint Schnapps for night time, but what was funny she didn’t just drink a couple swigs, she would chug the whole bottle. LOL…. And if her cold wasn’t cleared up by the next day she would say “Son can you go get me another bottle of my medicine.” So the first time I ever got some for and she asked for more the next day, I would say didn’t I just get you a pint. She would say yeah, but that’s one dose and didn’t knock it out. So yeah one pint was a dose. But she was hilarious when she would take her “medicine” and come in the living room to watch TV.
oh yeah for sure, lots of alcohol free ways to make that home remedy work. most guys I know who don't drink, do use cannabis, and even that added in liquid form would help with the sleep aid and possibly pain relief that whiskey would do. and if a person was off both, possibly popping some melatonin could help just wont' do anything for pain.
My mom told me she has had the flu vaccine twice and got the flu both years so she won't get it anymore. 
Sounds like on the mend and after the weekend of rest will be ready to crank it up10/30/2026
Friday
Stretches
Warmups
Deload
Overhead Press 5-3-1
95 x 5
105 x 5
115 x 5
Incline DB Press
45s x 10, 10, 10
V Bar Push Downs
3 x 10
Low Cable Row
115 x 10, 10, 10
Hammer Curls
35 x 10, 10, 10
Another day of just loosening up and getting the blood flowing. Feel much better, but will probably just rest this weekend and be good fresh to start cycle 8 next week.
The more the merrier on 5/3/1 programming!
That’s awesome, thanks Hyde. That really gets me fired up knowing that.
Thanks Kleen…yeah the way you are progressing, I absolutely believe you could start 5/3/1 soon. The great thing about it is you can start as light as you need to because the steady progression is gonna keep building and you’ll reach your goals. And the program is so flexible with your accessory work, which really makes it an easy program to customize to your needs. Honestly man, I think my shoulders have gotten healthier during this run on 5/3/1. The way my 2024 went, I had wondered if I would get back to moving this kind of weight. And looking back at what you’ve been through this year, it’s very similar to my 2024, but you’re starting to see the light coming out of the tunnel now, and think you are going into 2027 with momentum.
Thanks Seg…yeah there is a little bit of a 5/3/1 movement going on, but you can’t beat an effective plan that’s simple and works.
Yeah man, we’ve got that train rolling in high gear now, and looks like it’s gonna keep on rolling for both of us, at least for a little while anyway.
yeah they are super similar I think. the biggest difference (other than 531 being barbell focused and yates being more everything/db focused) is probably that with 531 we work to 1-2 RIR with TM's at 90% whereas how I understood Dorians approach was you worked to complete and utter failure.
I bounced your comparrison off AI and got this. the series of controlled car crashed totally cracked me up lol
I’d say ramping to a top set is about the only thing they have in common, truthfully.
but so much fun
I'm sort of retarded though, my first rep is usually the hardest one. Then my brain goes Oh, OK, we can handle this weight. I don't think I ever truly know what my RIR is until I get to whatever that last rep is going to be. Like muscular wise I think I had 5 x 330 tuesday on squats, but I was just too compressed under weight I'm not super familiar with, I couldn't get air so I racked it, which sorta pissed me off lol.
I wanted to address @Dustin07 and everyone all in one place here:
lol I asked it to keep going
OK that feels familiar and relatable. with squats my tempo stays fairly consistent with the top being a breath and brace and go. With OHP where reps tend to be higher, I will catch a lock out for a second at top to get my breath while diaphragm is stretched vs pinning myself in the bottom position, probably same with bench.
Dude awesome progress and strength is doing great. I think starting light on the TM was still a good move and agree I think it’s allowed for things to catch up and not over push to an injury.11/4/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
185 x 5
215 x 5
245 x 8 (1-2RIR) (PR in my 60s)
Spoto Bench
235 x 7, 7
HS Iso Horizontal Bench Machine
208 x 10, 10, 10, 10
CG Bench
205 x 10, 10, 10, 10
Arnold Press
45s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Didn’t get to do this workout yesterday because I got off late and rushed to the polls to vote. The line was so long that I didn’t get home until about 8:30.
But being a day late didn’t seem to affect my performance. I felt strong and honestly felt like I could have got 1 or 2 more reps at 245, but I racked the weight and felt really happy with 8. To be honest, over the last 4 to 5 weeks my shoulder has really felt good. So I’m pretty amazed that this being cycle 8 and, at least on bench, I’m still on a great pace with my progression. I do believe when I started this 5/3/1 that I was probably a little light on my starting TM, but I now know that was the right move because it has allowed me to continue to gradually build my strength, joints, and connective tissue back up and keep everything healthy. Again I don’t know if I will hit 315 by the end of the year, but if not then, I will get it soon after…oh yeah, I’m declaring it out loud.
That’s good stuff, and makes me feel good, because I genuinely do try to stay with the same intensity and cadence as I’m training, except, like you said, when the weight from the last set is what slows down the bar. But believe me that intensity is still there and just have to keep that baby moving until locked out. And as far as AMRAPS, I don’t do many sets to failure anymore, like I did in my younger days, I usually like to at least keep it to 1-2 RIR. Of course when I get closer to those max numbers lifts that changes to 0-1 RIR, and will be a true 0 RIR when I do hit those max numbers. Ha, but I won’t call that a failure, just a lift I didn’t hit that day, but will succeed at it eventually.
