Terminater's Log

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2/4/21:
27.5 minutes liss run

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3/4/21:
Squat 70x5x3
Press 37.5x5x3
Barbell row 55x5x3
Dips 8,6 BW

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5/4/21:
Squat 72.5x5x3
CG bench press 57.5x5x3
Deadlift 90x5
Chinups 8,6 BW+4kg (need a little more rest time between sets)

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7/4/21:
Squat 75x5x3
Press 40x5x3
Barbell row 57.5x5x3
Dips 2x8 BW

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8/4/21:
30 minutes liss run

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10/4/21:
Squat 77.5x5x3
CG bench press 60x5x3
Deadlift 95x5
Chinups 8,7 BW+5kg

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12/4/21:
Squat 80x5x3 (getting harder)
Press 42.5x3f, 42.5x5, 42.5x3f
Barbell row 60x5x3
Dips 5,8 BW

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15/4/21:
30 minutes liss run

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17/4/21:
Squat 80x5x3 (easier and better form than last time)
CG bench press 62.5x5x3
Deadlift 100x5
Chinups 3x5 BW+6kg (I can't progress with sets of 8 anymore)

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19/4/21:
Morning:
30 minutes liss run

Later:
Squat 62.5x5x3 (light squats because my recovery is starting to take a hit)
Press 42.5x5x3
Barbell row 62.5x5x3
Dips 3x5 BW+2kg

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21/4/21:
Squat 82.5x4f
CG bench press 65x5x3
Deadlift 105x5 (felt under-recovered)
Chinups 3x5 BW+7kg

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Started doing madcow

24/4/21:
Squat 52.5x5, 60x5, 67.5x5, 75x5, 82.5x5
CG bench 40x5, 45x5, 52.5x5, 60x5, 67.5x5
Barbell row 40x5, 45x5, 52.5x5, 60x5, 65x5
Back raises 8,5
Crunches 14,9,7

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Hi, I havn't logged my training here for a long time, I havn't been training seriously for most of 2022 (simple 2 days/week 531 variations). This week I have started doing the Prep & fat loss program from 531 forever.
This is a 4 days/week program, the goal is to finish each workout in 45 minutes or less, supersetting the main lift with the assistance exercises (taking 90 seconds rest between sets).
The lifts are done 5's pro with 5x5 fsl, TM is 85% of e1rm, this is a 6 week program (2 cycles), the program uses the 351 format.
Other conditioning I do is walking 20-25 minutes whenever I can.
My goals for this program are to getting stronger and more conditioned, without getting too much fatter.

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Week 1:
BW= 86.6kg

18/12/22:
3kg medicine ball standing chest pass 2x5

all weights in kg

Bench press (TM=75):
30x5 / DB rear laterals 1kg 25 reps (bench supersetted with dumbell rear laterals)
37.5x5 / DB rear laterals 25 1kg reps
45x5 / Reverse lunges 15 reps (each leg)
52.5x5 / Reverse lunges 15 reps (each leg)
60x5 / Chinups 12 reps
67.5x5 / Chinups 9 reps
52.5x5 / Chinups 4 reps
52.5x5 / Db rows 10kg 20 reps
52.5x5 / Db rows 10kg 20 reps
52.5x5 / Kb swings 10kg 20 reps
52.5x5 / Kb swings 10kg 20 reps

Time: 50 minutes

Not terrible for the first time, someone else started working in with me on the bench when I started the fsl sets, switching the weights every set made the workout harder

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19/12/22:
20" Box jumps 2x5

Squat (TM=100):
40x5 / Hanging knee raises 15 reps
50x5 / Hanging knee raises 15 reps
60x5 / Hanging knee raises 15 reps
70x5 / Dips 10 reps
80x5 / Pullups 10 reps
90x5 / Dips 10 reps
70x5 / Pullups 7 reps
70x5 / Pushups 15 reps
70x5 / Pullups 6 reps
70x5 / Pushups 10 reps
70x5 / Pullups 5 reps

Time: 50 minutes

Banged the last 2 reps at 90kg on the safties , made the set harder than it should have been, also had someone working in with me for most of the workout.

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21/12/22:
3kg medicine ball standing chest pass 2x5

Press (TM=50):
20x5 / Rear laterals 2kg 25 reps
25x5 / Rear laterals 2kg 25 reps
30x5 / Reverse lunges 15 reps (each leg)
35x5 / Reverse lunges 15 reps (each leg)
40x5 / Chinups 10 reps
45x5 / Chinups 10 reps
35x5 / Chinups 5 reps
35x5 / Db rows 10kg 20 reps
35x5 / Db rows 10kg 20 reps
35x5 / Kb swings 10kg 20 reps
35x5 / Kb swings 10kg 20 reps

Time: 46 minutes

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22/12/22:
20" Box jumps 2x5

Deadlift (TM=140):
60x5 / Hanging knee raises 16 reps
70x5 / Hanging knee raises 16 reps
85x5 / Hanging knee raises 16 reps
100x5 / Dips 11 reps
112.5x5 / Pullups 8 reps
125x5 / Dips 10 reps
100x5 / Pullups 6 reps
100x5 / Pushups 12 reps
100x5 / Pullups 4 reps
100x5 / Pushups 12 reps
100x5 / Pullups 4 reps

Time: 43 minutes

First time I managed to hit the >45 minutes time goal, and rest no more than 90 minutes between every set (surprising because I expected the deadlift day to be a much harder workout than the rest).
This day killed my grip though

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1st week summary:
I am less deconditioned than I thought, I could keep the 90 minutes rest limit for most of the workout until around the 35 minutes mark and I had to take a longer rest (expect for DL day).
I am out of breath and dizzy at the end of every workout, but that should hopefully improve in the coming weeks

A note on the assistance work: I changed a few of the exercises to ones I like more (they still target the same muscles groups), and reduced the reps of some of the exercises (the original program calls for sets of 20 dips and 15 chinups, I am not able to do this currently).

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Week 2:

25/12/22:
3kg medicine ball standing chest pass 2x5

Bench press (TM=75):
30x5 / Rear laterals 3kg 25 reps
37.5x5 / Rear laterals 25 3kg reps
45x5 / Reverse lunges 15 reps (each leg)
47.5x5 / Reverse lunges 15 reps (each leg)
55x5 / Chinups 10 reps
62.5x5 / Chinups 10 reps
47.5x5 / Chinups 5 reps
47.5x5 / Db rows 12kg 20 reps
47.5x5 / Db rows 12kg 20 reps
47.5x5 / Kb swings 10kg 20 reps
47.5x5 / Kb swings 10kg 20 reps

Time: 44 minutes

I feel I have improved my conditioning a bit since the last bench day, though I have to take into account I used lighter weights today and didn't have anyone working in with me.

I'm still having trouble with muscular endurance on the chinups, 1st set was moderately difficult, 2nd set was a limit set, and I did 5 reps on the 3rd set (though I had 1-2 more reps in the tank)

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Workout 26/12/22:
20" Box jumps 2x5

Squat (TM=100):
40x5 / Hanging knee raises 17 reps
50x5 / Hanging knee raises 17 reps
60x5 / Hanging knee raises 17 reps
65x5 / Dips 11 reps
75x5 / Pullups 8 reps
85x5 / Dips 11 reps
65x5 / Pullups 8 reps
65x5 / Pushups 13 reps
65x5 / Pullups 8 reps
65x5 / Pushups 13 reps
65x5 / Pullups 6 reps

Time: 45 minutes

Not bad, I had to work in with someone and he took a long time on one of his sets when I started doing fsl, so I had to turbo mode the rest of the workout, still managed to finish on time.

A note on jumps: this is the first time I'm using jumps and throws in training, jumping to a 20" box is easy, but I'm still getting my body used to them on this cycle.