Ruckin's low-dose GET LEAN holiday blast

[ruckin]

Just read the 5/3/1 book yesterday morning. Very good book. I'm extra pumped to start the program now. Sunday will be the first day, starting with the strict press, and I'll be doing incline bench for the main assistance movement. Yesterday I ended up tied up with work literally 4:30 am to 10 pm so I just said fuck it and called it my rest day instead of today. Plus it was just a deload workout anyway, so I did it this morning instead (today would have normally been my rest/active recovery day). Also I must admit I was up way later than usual last night, which is when I'm at my absolute weakest (mentally/willpower) and ate 4-5 servings of trail mix/nuts. It was probably 1000-1200 calories worth though,a my diet was great the rest of the day, so I estimate I ate at maintenance overall including the late night snack. So not proud of that but it wasn't very bad at least, just pushes me an extra day back from reaching the overall goal. Anyway, just wanted to admit that to keep myself accountable here.

Training today 12/6
Deload workout:
Db press 50sx15x2
Db rows 50sx20x2
RDL 50sx20x1
Shrugs 50sx50x1

Going to be busy with work again today til about midnight-1 am, so I'll see if I can grab some baby carrots or something to keep myself occupied and away from junk food or high calorie nuts til I can get to bed.

Happy Friday folks!

 

[Btcowboy]

Just read the 5/3/1 book yesterday morning. Very good book. I'm extra pumped to start the program now. Sunday will be the first day, starting with the strict press, and I'll be doing incline bench for the main assistance movement. Yesterday I ended up tied up with work literally 4:30 am to 10 pm so I just said fuck it and called it my rest day instead of today. Plus it was just a deload workout anyway, so I did it this morning instead (today would have normally been my rest/active recovery day). Also I must admit I was up way later than usual last night, which is when I'm at my absolute weakest (mentally/willpower) and ate 4-5 servings of trail mix/nuts. It was probably 1000-1200 calories worth though,a my diet was great the rest of the day, so I estimate I ate at maintenance overall including the late night snack. So not proud of that but it wasn't very bad at least, just pushes me an extra day back from reaching the overall goal. Anyway, just wanted to admit that to keep myself accountable here.

Training today 12/6
Deload workout:
Db press 50sx15x2
Db rows 50sx20x2
RDL 50sx20x1
Shrugs 50sx50x1

Going to be busy with work again today til about midnight-1 am, so I'll see if I can grab some baby carrots or something to keep myself occupied and away from junk food or high calorie nuts til I can get to bed.

Happy Friday folks!

Looking forward to seeing how you templated 531.

 

[ruckin]

Yesterday's training was 1 hour at BJJ and that's it. Last day of my deload week before starting 5/3/1 today.

Training today: 5/3/1 press day, cycle 1 wk 1
Press 125x5, 145x5, 168x8
Chins (dead hang) 245x5x5
Dumbbell Incline bench 55sx10x5

 

[Domino23]

Progress pics?

 

[ruckin]

Training today 12/9: 5/3/1 deadlift day, cycle 1 wk 1
Deadlift 315x5, 365x5, 405x11
Squat 225x10x5
Plate shrugs 45sx30x3
Decline Situps +30x15 (decline wasn't very steep)

Progress pics?

I'm not big on taking selfies. I absolutely hate it actually, lol. I guess I can take one every few weeks for the sake of the log though. I haven't made much noticable change yet though so not much point in taking one right now. I appreciate you asking though. Thanks for following along.

 

[ruckin]

Just realized I never shared my general plan for 5/3/1:



So I'm basically just doing the general plan outlined in the original book. 4 days/week. For accessory work I plan to do 5x10 with the opposite movement of the main lift that day (so squat 5x10 after deadlift, and press 5x10 after bench for example). The only change is that I'm taking the liberty of treating incline bench as a main movement instead of flat bench.

 

[Btcowboy]

Just realized I never shared my general plan for 5/3/1:

View attachment 122659

So I'm basically just doing the general plan outlined in the original book. 4 days/week. For accessory work I plan to do 5x10 with the opposite movement of the main lift that day (so squat 5x10 after deadlift, and press 5x10 after bench for example). The only change is that I'm taking the liberty of treating incline bench as a main movement instead of flat bench.

I like it and was going to say it was his original variant. One thing I noted that killed me one day was squatting after deads. Just completed deadlift intensity and then squat volume, I just didnt have it.

 

[ruckin]

I like it and was going to say it was his original variant. One thing I noted that killed me one day was squatting after deads. Just completed deadlift intensity and then squat volume, I just didnt have it.

I don't know if I've ever squated after deads before until today, and now I know why lol. That was just 50% intensity on the squats and I couldn't wait for it to be over. Deadlifting just absolutely drains me.

Deadlifting fresh was a nice change of scenery though. Been years since I've done them not after doing squats first.

 

[Perrin Aybara]

I like having a day to do each lift fresh rather than always squatting first. Then again my squat sucks, so maybe that's part of it.

 

[Btcowboy]

I don't know if I've ever squated after deads before until today, and now I know why lol. That was just 50% intensity on the squats and I couldn't wait for it to be over. Deadlifting just absolutely drains me.

Deadlifting fresh was a nice change of scenery though. Been years since I've done them not after doing squats first.

I have mine set up as
Bench Intensity with squat volume plus 2 or 3 accessories
Deadlift intensity with OHP volume plus 2 or 3 accessories

Then you can swap intensity and volume movements around. I am keeping bench as the main movement for a little while to help bring up my bench and rest my knee bit I do swap DL and OHP back and forth

 

[ruckin]

I like having a day to do each lift fresh rather than always squatting first. Then again my squat sucks, so maybe that's part of it.

Yeah deadlifting fresh today was so nice. I enjoyed it way more than usual and I'm sure that has something to do with it.

I have mine set up as
Bench Intensity with squat volume plus 2 or 3 accessories
Deadlift intensity with OHP volume plus 2 or 3 accessories

Then you can swap intensity and volume movements around. I am keeping bench as the main movement for a little while to help bring up my bench and rest my knee bit I do swap DL and OHP back and forth

That seems like a good way to do it. I'll probably end up trying out my accessories that way too at some point.

 

[ruckin]

Training was a 5 mile jog both today and yesterday. Yesterday's time was ~41:30 and today was ~43:00.

I'm pumped for incline bench day tomorrow and even more for sauats on Friday. I don't remember the last time I was genuinely excited and looking forward to going to the gym. Probably since I'd been doing the same routine consistently for so long. I'm excited to be so excited, lol.

Friday will also be the first time I'll squat without running the day before in a looong time, so I'm pretty optimistic about my performance woth fresh legs for once. Stay tuned.

 

[ruckin]

Holy cow did I have enough typos in my last post or what. I'm a little obsessive about correct spelling so I'm disappointed in myself for that, lol.

I know how much some of you fuckers like food porn, so I'll try to remember to start snapping pictures of my less boring meals to make the log a little more fun.

I stopped at a Chinese buffet for lunch today, feasted on veggies from the salad bar and had a few helpings of raw salmon and crab (without the rice balls underneath):

 

[arbitrage]

running that 5 mile pace at 245lbs while blasting back and lower body heavy throughout the week is impressive

 

[ruckin]

running that 5 mile pace at 245lbs while blasting back and lower body heavy throughout the week is impressive

Thanks man I appreciate that. I know I'll never be the fastest runner or the strongest lifter, but having a great balance between the two helps make for a great rugby player, so that's what I strive for.

 

[ruckin]

Training today 12/12: 5/3/1 incline day, cycle 1 wk 1
Paused cg incline 155x5, 175x5, 199x11 rpe9.5
Chins (dead hang) 238x5x5
Press 105x10x5

So I fucked up last night and stayed up a little too late, which almost always ends up with me eating something. I went ham on the mixed nuts again, lol. Disappointed with myself for the lack of discipline, but interestingly I woke up today looking and feeling relatively lean and my weight on the gym scale is down to 238 from 245 the other day. So I guess the nut binge may have caused a "swoosh" or something. So while I still wish I hadn't lost my self control eating last night, at least this makes me feel a little better about it. Planning to eat less today and tomorrow to make up for the extra calories.

 

[Sworder]

Training today 12/12: 5/3/1 incline day, cycle 1 wk 1
Paused cg incline 155x5, 175x5, 199x11 rpe9.5
Chins (dead hang) 238x5x5
Press 105x10x5

So I fucked up last night and stayed up a little too late, which almost always ends up with me eating something. I went ham on the mixed nuts again, lol. Disappointed with myself for the lack of discipline, but interestingly I woke up today looking and feeling relatively lean and my weight on the gym scale is down to 238 from 245 the other day. So I guess the nut binge may have caused a "swoosh" or something. So while I still wish I hadn't lost my self control eating last night, at least this makes me feel a little better about it. Planning to eat less today and tomorrow to make up for the extra calories.

Sounds like you smoked weed and went munchie crazy on the nuts

 

[ruckin]

I forgot to mention training also included 1 hour at BJJ today a couple hours after lifting.

Also, diet was good today to help make up for yesterday. Skipped breakfast (still full from last night, lol), lunch was a handful of pecans, 3 eggs and brussel sprouts, and dinner was 7 eggs, brussel sprouts and green beans. Must have been around 1000 cals total and I'm plenty full and satisfied.

Sounds like you smoked weed and went munchie crazy on the nuts

Believe it or not I've actually never smoked week, just doesn't interest me. I apparently have more than enough appetite to get my own natural munchies though, lol

 

[ruckin]

Training today: 5/3/1 squat day, cycle 1 wk 1
ATG Squat 265x5, 305x5, 352x10
Deadlift 225x10x5
Situps +30x10,3 (rest pause set)
Plate shrugs 45sx30x3

Also 1 hour at BJJ.


Diet was very strict and on point again today. I'm confident I've about made up for the Wednesday night nut binge by now. Looking forward to sprints and BJJ tomorrow.

 

[ruckin]

Training today:
-Conditioning, which is basically just suicides I guess. I set up two points 20 yards apart and just run back and forth fast as I can, for 5 round trips per set (200 yards total per set), take a 45 second breather, and repeat for 8 sets total. It's absolutely exhausting and I dread it every Saturday, lol.
-1 hour at BJJ right after

I came close to binging again last night, as I was up way later than usual, but I decided to stop being a pussy and just munched on a few carrots instead. So I'm really happy about that. If I can hammer that in as my new late night eating habit, which I'm determined to do now, I'll be stoked. Feels so much better to wake up today knowing I held the line when tempted last night.