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Ah, awesome! Thanks for the feedback 

I felt really good at the end of the intervals! Jogging home wasn't much fun, but I could have kept going forever, had to force myself to walk for cooldown. Was actually a pretty easy workout.

I like the long run formula you did today, haha, was going to comment to say as much in your thread.

Re cues -- the only thing I ever use for myself, other than relax as you say, is to just pay attention to my glutes. Feel like I go a fair bit faster at the same effort when I'm actively using them.

05-10-17

Morning BW: 73.5kg

Workout

Squat
Bar x Lots
40 x 5
60 x 5
82.5 x 5
95 x 5
107.5 x 8 [nice! depth a bit suspect on first few reps, but I get into it and sank the last 4. I think it's just a matter of getting used to having heavier weights on my back. That'll come with the next phase of training. Anyway, 8 reps @ almost 1.5xBW is nice]

Bench
Bar x 10
40 x 5
60 x 3
72.5 x 5 x 5 [at last! last rep on sets 4 and 5 were real grinders, should probably keep load as is for next week]

Chinups
BW x 5
+25 x 4 x 4 [ooof, hard, really felt my lats going here]

Lateral Raise
10 x 13, 13, 13

V-Grip Cable Row [much pithier name for neutral+narrow grip, haha]
68 x 8
61 x 12

Preacher Curls
27.5 x 10, 8
20 x 18

Straight Bar Pushdown
28.75 x 12, 12
18.75 x 22

Notes

Still sore in lats and legs from last workout, so with that in mind I am pretty pleased with this workout. Got to be mentally stronger under the bar. I think barbell rows are doing very good things for me.

Tomorrow should be chill so I really want to make it to the track.

How is that treadmill-at-the-end thing working for you? Do you find it counter-acting with the weights or is it just an added benefit?

It's super low impact since it's just walking and I'm doing it at a pretty easy HR when I do it point workout, so I think it's just an extra calorie burn + moderate cardio benefits. Stuff I've read suggests that cardi oafter a workout has negligible affect on gains, too.

02-10-17

Morning BW: 73.9kg

Notes

Happy to have ended up sub-74 without daily weigh-ins and only loose tracking. Have really got the hang of this.

Not gonna do a proper workout today, but will do lots of walking this evening.

I'm not like super vascular, haha, just got a few veins, mostly in the right arm, that I can poke and feel which I find exciting. Got some friends who don't workout at all who just have these gnarly vascular forearms and they make me jealous, haha.

I have quite a network of veins I can see in my right shoulder, so I'm hoping that if one day I get super lean I can have a vascular delt, which seems like it'd be quite badass, to me at least.

Mainly because I'm a bit more wary of overuse injuries that come from chinning than I am w/ bench and squat. I will probably keep training roughly as it is, a heavy chinup day or two,  then volume with rows and pullups on the other days. Varying the exact movement just feels safest to my elbows.

Taking today off training too. Feel like I could use some proper rest.

Edit: Plus I'm training to be good at squats and bench themselves, whereas I'm using Chins to build up to OACs, so muscle development is as/more important than straight up chin strength, I think

29-09-17

Morning BW: 74.0kg

Notes

Lolwut, 74kg? I tracked what I ate yesterday and it was >2000kcal. I guess it was a fairly active day. I think it's more water loss than anything, though, since I had a couple of beers. Anyway, sore + sleepy, so today is a rest day. Only one track session this week, but I've been practicing SVJs w/ lifting sessions and getting cardio in less intense ways, so I'm not too worried about that.

Edit: it's not very tasty, but it's just occurred to me to pick up some cottage cheese. So easy to eat and such a good protein:kcal ratio, esp if i get the fat free.

Double edit: Because I like making plans and then not following them, here's roughly what I'm thinking going forward.

First: my priorities are roughly, in order: 1) physique; 2) strength; 3) jumping; 4) cardio/fitness. I don't wan't want to neglect any of them, but that's the basic weight. It's easy to include SVJs before lifting as part of a workout, and extensive tempo/incline walking makes it easy to keep up cardio.

I'm gonna finish out the next 8 workouts of 5/3/1 then transition to a high frequency/moderate-high intensity programme for squat+bench, just to get the efficiency of those movements up. It's also the sort of training that is manageable when cutting since no particular day is too hard and it's all about really pushing the weights hard, so if I still need to drop a few lbs after 3 weeks are up it shouldn't be an issue. The main idea, though, is to transition to maintenance calories around this stage and so stay within +-1kg of where I finish the cut (after glycogen+water weight, is regained, I guess) while building up skill at squat and bench, while getting some volume in on back+side delts+arms.

The plan for that is this, taken from here (https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/):



I trust myself to wing back training since I love it, haha, and don't imagine I could ever neglect it. Might have some life-circumstance changes might been I do this with less frequency than 5 days/week, but we'll see. SVJs would of course be part of the warmups here.

Then after setting new 1rms on those lifts I'd move to a proper hypertrophy programme again and gain weight, but at a more measured pace -- I currently quite like the look of Jacked 'n' Tan 2.0, but I'm flighty so who knows where I am then.

Anyway, that's out in the open now so that I can look back and go "lol that panned out" when I inevitably barely stick to this place.

28-09-17

Morning BW: 74.6g

Workout

A couple of SVJs after the warmup.

Squat
Bar x Lots
60 x 5
77.5 x 5
90 x 5
100 x 8 [a few left in tank, basically went until I thought bar speed would slow on the following rep]

Bench
Bar x 8
40 x 5
60 x 3
72.5 x 5, 5, 5, 5
70 x 5

Chinups
BW x 5
+25 x 5 x 3 [i.e. 5 sets of 3, felt pretty easy]

Narrow+Neutral Grip Cable Rows
61 x 12, 12

Lateral Raise
8 x 16, 16, 16 [less taxing than DB OHPs for now, and I probs don't really have to worry about front delts, so doing some lateral delt stuff seems sensible]

Preacher Curl
25 x 12, 12, 11

Straight Bar Pushdown
16.25 x 25
21.25 x 16
26.25 x 10

Treadmill -- 3.8mph
15 mins @ 6% - 129/144
10 mins @ 6.5% - 133/139
5 mins @ 7% - 135/140

Notes

Really solid workout. I think it is sensible to rep out a bit more on the top sets on the non 5x5 days, not to failure, or even that close, but just to get a bit more hard work in without overly taxing anything.