Moving into my next 531 cycle. Going classic 531 here, for a couple reasons. 1) I just feel the drive to push hard right now, and I feel like it’s best to capitalize on that while I can 2) dropped some of the easy weight, down to 224, this is where I actually need to pay some attention to muscle preservation, so I want to send a signal to freaking grow 3) training is honestly just as much about my mental health as physical, and I think mentally I want to have something to really push on, PR sets do that fit me.
Other life notes:
- single. Been so for a little bit now. No interest in discussing more on those lines, but it does change some aspects.
- diet compliance is orders of magnitude easier when single lol. Honestly more of a game changer than I thought, zero effort reqd to do pretty dang well.
- want to push hard these next 5 weeks to drop some weight. Reasons are twofold. One, I want to be under weight for the comp a couple weeks ahead of time so I don’t need to lose weight all the way into the comp. Two, and honestly two may be the bigger one, meeting a gal up in DC for a romantic weekend in 5 weeks so…. Yeah, want to be looking good for my first first date in 11 years.
- I planned out my food for this week. I liked the plan I came up with, I find that I have a few stapes, and then change a few things around weekly just for some variety. But, what I’m really excited for is my ability to just plan healthy macros. I made my plan, and I do it broadly. For example, I won’t say “8oz chicken breast”. Too much work to measure out, so instead I go “I’m buying a 3lb pack and dividing it across the meals; so whatever that is is how much I eat.” Added up my intuitive plan today, shook out to 2128 Cal, 76g Fats, 142g Carbs, 209g Protein, with a lot of vegetables scattered within. For a guy trying to lose 1.5-2lbs per week at 225, this is almost perfect, and I’m pleased with my ability to “Macro” without actually doing it haha.
- few career goals for me just changed, looking to stay in a operational field after this, albeit not Navy, more federal. Which means I will have some fitness tests to do when I get out, and I fully intend to murder those. That also means, training is going to change a little. Not now, still riding this plan out through the competition. Post comp, I will still run 531, but start really focusing on conditioning as a main goal, along with more bodyweight work. Will probably run 531 with Walrus work assistance for like my last 6 months in the Navy, which actually works well with what equipment is available on the ship, given we will be underway. Would like to do some more explosive work, not sure if this means I’ll actually learn to Olympic lifts, or just do a lot of db and kb versions. 2 biggest factors will definitely be running and pull-ups through.
- by the time I get out of the Navy, goal is 9:30 1.5 mile run, and 20 pull-ups. Not going to do pull-ups until I get under 210, as pull-ups are what screwed up my elbow In the first place, so I’m going to be strategic with them, especially before I add weight. Running volume will increase as weight drops, to save the knees. Again, this is all post comp.
- also means weight loss will have to go lower than I was planning. For this kind of stuff, i was always best at 180-190. Was thinking about steadying out at like 205, and I think I will for a few months once I get to it, but lower weights Will be coming. Damn.
- comp announced weights for the deadlift latter. 200 farmers deadlift (changed from farmers walk to just the deadlift), 405lb axle wagon wheel dead, then max reps 425 power bar deadlift. Feeling pretty good for all of those. Only thing I’m worried about for the comp is the yoke and stone.
Work for today: 531 c5w1d1
Press: 45x15, 45x15, 95x5, 115x3, 130x3, 145x3, 165x3+ (6, matches PR, but I’m 13lbs lighter)
FSL: 135x5, 135x5, 135x5, 135x5, 135x5
Lat pulldown: 90x10, 130x5, 165x11, 165x11, 165x11, 165x11
Neutral grip db bench: 40x15, 50x13, 65x12, 65x11, 70x7
Chest support row: 90x15, 110x15, 130x15, 150x12, 160x10
Superset:
Tricep Pushdown; 50x15, 65x15, 72.5x12, 72.5x12
face Pull; 35x25, 42.5x20, 50x15, 50x15
Neck flexion: 15lbsx25, 15lbsx15, 15lbsx15, 15lbsx15
Notes:
- press moved pretty well. 165x6 was a PR like 6 weeks ago, but I was 237 for that, so down 13lbs and still hitting the weight. Hit it a little cleaner this time too. Backoff sets felt like lead though.
- lat pulldowns feeling strong. That’s about the lamest thing I can say lol, but it’s true.
- most accessory felt good. Going to swap neck work to the end of every workout, because Jim days so, and I’m Getting fitted for a suit soon (best man in a friends wedding), so I want max neck gains before I get measured lol
