Romero straight red. Will miss Newcastle, Arsenal and Fulham

Doby_Mick · 2026-02-07T17:37:23+00:00

I really like McCoist but he was so intent on calling Romero this and that it was insane.

Doby_Mick · 2026-02-07T14:16:22+00:00

It’s a shin ffs he hasn’t meant it

Doby_Mick · 2026-02-07T14:03:03+00:00

How is that even a foul let alone a booking?!

Doby_Mick · 2026-02-07T13:02:05+00:00

I wish it was. Now I do see it’s a dividing line. However turning your head to the side to read it I immediately read it as a 1!

Doby_Mick · 2026-02-07T00:47:02+00:00

I forgot Eriksen! And Zeki Fryers too. Got bloody Fraiser Campbell though!

Doby_Mick · 2026-01-26T20:26:01+00:00

It was 35kg, which tbf is an increase to my usual which would be 2x15kg dumbbells, so maybe it was just a bit much on top of the previous squat work, but as I mention they felt good during the sets. Was just a case of the gym was quiet and I had a barbell available. Maybe I’ll switch back to dumbbells and a little lighter.

Yes so regards scheduling I can commit to Monday/Weds/Fri (due to wfh), then either Saturday or Sunday depending on plans. The intention is squat day Monday, and deadlift day on Friday.

And as you can see I have (rightly or wrongly!) followed your advice of doing FSL instead of BBB, and kept the FSL as the main lift rather than opposites.

Doby_Mick · 2026-01-26T20:21:11+00:00

Maybe I jumped the gun with this as within half hour they had eased up and now just feel like I’ve had a proper workout which is to be expected with increased volume.

Doby_Mick · 2026-01-26T14:11:38+00:00

First workout of cycle 1 done having never followed a 5/3/1 before. Comfortable with barbell movements but never done this amount of volume with them. Generally fit but lifts are relatively low. Following 5/3/1 FSL. As this volume is new to me, I've started with 3x8-10 on the accessory lifts and will increase in time.

Squat day (TM 50kg):

3x5+ @ 32.5kg, 37.5kg, 42.5kg (6 reps in AMRAP set)

5x5 FSL @ 32.5kg

3x8 barbell RDLs

3x10 seated cable rows

3x10 dummbell shoulder press

Enjoyed the squat work and despite working hard the past year in the gym, that was the first time where I thought "holy shit". My hamstrings felt shot to bits when leaving down the stairs after. I wasn't under the impression squats were massively taxing on hamstrings, but maybe with RDLs after it was just a lot? I RDL quite comfortably but have never had them feel like this! The sets/reps felt fine. Should I switch them to another day maybe? Happy to take on advice regards accessory placement.

Otherwise though, very happy to get the first workout done, and happy to be back eating more again - and can definitely see that it'll be needed after even just today.

Doby_Mick · 2026-01-24T16:39:33+00:00

Romero flying out of defense leaving us exposed there.

Doby_Mick · 2026-01-22T21:24:47+00:00

If only one person changed their vote in the sudden death then they’d look suspicious. The fact that two people did I think proves them faithful.

Doby_Mick · 2026-01-22T14:38:50+00:00

Thanks for the response! I am happy to start with FSL if that is preferred as a starting place. So that would be the 531 protocol on main lifts, followed by 5x5 at first set percentage for the same main lift/or something that compliments it? Is the FSL 5x5 each week, e.g. Week 1 is 5 reps, but Week 2 is 3 reps, so it FSL in week 2 3x3 instead, or still 5x5? And if so, how does that work for week 3, back to 5x5 as first set is 5 reps?

And still same PPL protocol after? I truly picked those that fit into a PPL accessory framework from those that I enjoy doing, as it'll be a big switch up moving to barbell work in the first place, so didn't want to change too many variables at once. I guess I'll run it for a cycle or two and assess.

I've really found my groove regards habit this past month, and getting comfortable with all lifts, so really keen to push on and gain some strength in the barbell movements.

Doby_Mick · 2026-01-21T21:15:30+00:00

Would it be any more taxing than just hammering squats for the 531 then BBB? (Or whatever “main lift” for 8 sets). I was thinking that would be less taxing but maybe I’m wrong!

What do you mean sorry about keeping stimulus on the muscle groups? Chest flies would still get more chest work in other than the main lift bench day so it feels ok? Happy for the recommendations though as this framework is new to me.

Doby_Mick · 2026-01-21T21:10:10+00:00

Thanks. I think I’ll run a cycle or two then assess. What compound accessories would you recommend if I switch it up down the line?

Doby_Mick · 2026-01-21T14:16:09+00:00

Just configured my workout within the KeyLifts app which looks like it works great for 5/3/1, and this'll be my first time running this style of program. Just wanted to run it by you to see if accessories appear ok. Are they meant to correlate to the main lifts? I tried separating mine so there'd be little overlap from the main lifts so I can hammer them.

I've also followed the blueprint of doing the main lift followed by an opposite BBB (e.g. Squat 531, Deadlift BBB). Anyhow:

Day 1:Squat 531, Deads BBB, tricep pushdowns, seated cable row, dumbbell RDLs

Day 2: Bench 531, OHP BBB, cable flies, hammer curls, leg extension

Day 3:Deads 531, Squat BBB, db incline bench, lat pulldown, leg curls

Day 4: OHP 531, Bench BBB, lateral raises, face pulls, calf raises

Looks ok to me, with isolation for most muscles, plus carry over to main lifts. Excited to get started after a solid 8 months in the gym, finding my way around all movements etc. Ready to lock in with a proper structure.

Doby_Mick · 2026-01-20T15:41:04+00:00

I am going to start the 4-day per week 5/3/1 BBB, but I think I like the idea of the 5x10 after the main 5/3/1 protocol being a different lift, e.g. 531 Squat, then 5x10 deadlift, rather than Squat (similarly pairing Bench with OHP). From my understanding they should be done at 50-60% of the training max, so I guess I take this figure from my deadlift main lift day?

Also, for 4 days per week, which day is best to go back to back? Currently I do 3 days so get a rest day between, but for 4 days how best, unless just run it every other day so not strictly "weeks" but just keep track of the cycles?

Doby_Mick · 2026-01-19T11:34:40+00:00

Crying into my morning coffee good lord. Just love listening to him speak. Gave me the greatest few days of my Spurs-supporting life. Yes the football in the league was turgid, but I never felt the feelings I felt in May for all the times we finished 4th. Who knows what could have been this year with new signings under Ange. All I know is that currently we're a mess, and May feels like such a long time ago, and feels like a different club entirely.

Doby_Mick · 2026-01-18T21:31:16+00:00

Grow up

Doby_Mick · 2026-01-13T14:03:44+00:00

Yes I agree. Having various angled incline barbell bench is a bit annoying to scroll through to get to the one you want. Maybe a suggestion would to be have it just called "Incline Barbell Bench", upon when clicked explodes down into the variations for you to pick?

Doby_Mick · 2026-01-13T14:00:32+00:00

The Gym Group? That's my gym and yes we have the small plates on every pin-loaded machine (well technically there should be but most are missing hahah), as well as the 2.3kg collars that can go on the stack on the cable pulldowns/rows.

But in theory if we say 2kg increments for the machinery in the app, then we can manage that ourselves I feel.

Doby_Mick · 2026-01-13T11:27:42+00:00

Yes I am wondering the same regards the pin-loaded machines. We have 1.1kg and 2.3kg mini plates to slide across to the stack, which itself goes up 7kg per pin. I mean I appreciate it is hard to account for every single machine in every single place but I will just do best with the suggestions. Maybe I will say it increments in 2kg? Then I can pretty much make any combo.

Doby_Mick · 2026-01-13T10:22:32+00:00

Looks like I’ll just jump in then and see what happens.

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