Vacation - summary
Vacation was awesome, and for Mrs. SvenG and the kids (at least?), well-deserved. I am thankful that we had the opportunity to get away, have a ton of fun, relive some old memories, and make lots of new ones.
I’ve decided to start 5/3/1 & Bodybuilding this week. Current plan is to run two cycles of that and see where I am. I’m not looking forward to the PR sets week after week, but JW explicitly says, “When you push the assistance in [this program], keep the reps on the final set to just the bare minimum or just slightly over.” And I’ll be pushing the assistance, because it was the bro stuff that got my attention when @antiquity mentioned this template elsewhere, so the PR sets shouldn’t kill me…
My goals for this week are:
- Complete all 4 lifting workouts
- Do a 30-minute weighted vest walk every day
- Hit my upper back with a high-rep movement every day
- Complete 3 days of hard conditioning & direct calf work
- Eat well and eat to recover
I’ll be doing the morning workouts semi-fasted with Indigo-3G + Surge, as in Hardgainers. Per the template, I’ll also be hitting a 30-minute weighted vest walk every day, and I’m adding some kind of daily upper back work as well.
I am also planning to do some kind of hard conditioning on non-lifting days; here, “hard” just means intense, not necessarily the typical 5/3/1 definition of “hard conditioning.” (That said, I might push the sled as part of that work some days.) Beyond that, I am NOT planning on anything specific—e.g., the 10K Swing Challenge—but I will instead try to mix it up a bit. The afternoon work will need to be relatively quick, so circuits or tabatas will likely feature quite frequently.
My TMs for this cycle are:
Press - 155 lbs
Squat - 325 lbs
Dead - 395 lbs
Bench - 270 lbs
I’m going with those rather than the calcuated TM weights from the recent TM test—that was a total flop, and I’m 99% sure I can actually handle the working-set weights based on the numbers above. If I’m wrong and I’ve regressed too much, I’ll adjust accordingly.
I think that’s about it for now, so let’s get back to it, bro!
Edit: Almost forgot: I still owe 141, 142, and 143 unbroken BB curls for 15, 22, and 29 October. Not sure yet when I’ll get those in, but they’ll happen eventually.