Oh, and nutrition. Eaten fairly clean, but not 100% the last few days. Poor planning on my part.
All sorted this week though. Meal prep all done, protein delivery arrived so should be in for a solid week of compliance without so much willpower needed.
Nutrition for the week:
Oats with protein (treated myself to a cinnamon bun flavour one, which tastes pretty rancid on its own but I’m guessing will be pretty awesome in some oats) and frozen berries.
Lunch: salad with chicken if I’m at home, 4 scoops of protein and 2 pieces of fruit if I’m at work.
Dinner: beef stew with chorizo, sweet potato and a metric tonne of other veggies if I’m at home. Chicken with rice and veggies if I’m at work. Sunday will be the traditional roast for dinner.
My (possible) solution for training ADHD IS to use the leader/anchor format to periodise training a little better. That way mentally I know I don’t have to hit everything all the time and I can Declutter workouts a bit.
Also, I did some abs, but it would be too hard to describe on paper.
Work for today:
Box jumps: 30"(?) Box, 3 x 5
Squats: worked up to 77.5kg x 5
Then: 60kg x 20
Seated press, x3 drop sets:
5 (ish) @50kg
5 (ish) @40kg
10 ( very ish) @ 30kg
10 @ Bar
Wendler row: 3 x 20 @ full stack.
Close grip pulldown drop set x 3:
10 @ 59kg
10 @ 45kg
10 @ 32kg
20 straight arm pulldowns
Incline cable chest flys, 3 x 12, superset with push ups to failure.
Notes:
This is certainly assistance heavy, light on main work. I hope this approach will finally get my squat moving.
Squat itself was worryingly difficult considering I’m only doing 5s PRO with a very very unadventerous TM.
Was mildly proud of the Widowmaker set though. Often make a bit of a big deal out of these, but I pistoned this set out pretty well. Only had a slight pause on the final rep as I started to overbalanced slightly.
I feel like I worked pretty hard on the assistance today. Definitely no going through the motions.
Honestly? Not too challenging anymore. Not easy, but I’d struggle to call them Widowmakers. Am scheduled to hit 20 at 70kg by the end of this cycle, but even that doesn’t scare me like it probably should. If I go into these sessions feeling good, I might try and bump up to 25/30 reps.
This sucked so much more than I thought it would. Reminded me of why I hate cardio so much. I guess that means I should do it more.
Nutrition: as above except one protein shake mixed with semi slimmed milk instead of water. Was absolutely fucked after workout and I know I’m in for a long shift later, so figured I can easily cope with the extra calories and sugars.
From a health standpoint, lame steady state or intervals on the elliptical and bike have been just as good or better for me than hard stuff like metcons.
Work for today:
As yesterday. Planned to hit a weights session tonight but I’m struggling to keep my eyes open. I have an extra available lifting day this week so I’ll just slide things later and take care of some sleep.
Nutrition: as planned, minus 2 bananas and plus a fairly decent sized portion of chocolate cake my 3 year old helped make me for father’s day. I mean, I wasn’t going to leave it was I?
Am also seriously considering committing to a very simple 2 day a week BBB challenge template for 27 weeks. I’ve never stayed steady on one program for that long. I’m sure it will be effective, I’m not sure if I can mentally cope with the tedious.
Vague plan is:
Day 1:
Squat 531 BBB
Seated Press 531 BBB
5 sets of pull ups, add 1 rep every session
Abs, think of some kind of minimum effective dose plan, maybe superset leg raises with squat BBB sets
Day 2:
Deadlift 531 BBB
Bench 531 BBB
Pull ups, as above,
Abs, as above.
Cardio on extra days
Assistance on extra days
Benefits: even if I have to deload (which i only anticipate doing once), I should fit it all in before Christmas and finish the year with bench TM of ~110kg and squat ~130kg. While those numbers don’t excite me too much right now, that’s pretty solid progress for 6 months effort. I think I would be pretty happy to achieve that. Assuming my actual max increased proportionally (which is a big assumption), it wouldn’t put me a million miles away from my original targets for the year either. The only downside is the fact that it will be incredibly boring. Really, mind numbingly boring.
Good luck with that one, yeah it sounds really boring the way you laid it out.
You could rotate back work like pull ups, BB row, chin ups, DB rows, T bar rows, Lat pull downs chest supported rows,
But the BBB sets will probably get close to boring.
It’s exactly what I need. And will probably put me within touching distance of my ambitious goals, certainly on bench. But can I stop myself getting distracted by shiny stuff for basically half a year? If it gives me my strongest ever bench?
I’m advocating the Paul Carter thing right now.
I can’t remember if you’ve participated in that thread, but if you haven’t take a look on Pauls forum.
I did a rep PR challenge a couple of years ago I can’t remember where I found it, but the goal was to hit a rep PR on every work out, the first two cycles it was only the + set, then the next two it was the +sets AND the FSL work and the two cycles of setting PR’s with the TM weight.
I think there was another two cycles maybe pr’s on the + sets, the SSL and the FSL.
That goes very well hand in hand with Paul Carters recommendations.
I almost never miss a PR on my plus sets to be honest, and I try to judge my BBB sets so the last set or two are pushing close to failure as well. I wrote out the above template with the recommended weights for BBB sets and I just can’t do it, it’s just too light. I’d feel like such a mug loading a barbell up to 45kg and only doing sets of 10.
I actually can’t find the outline of it anywhere, but I have considered it. I know 531 though. I know it works for me, I understand what it feels like when it’s working and what the warning signs are when it isn’t.