5/3/1 & Bodybuilding - c18w3 - summary
Okay, not much to say that hasn’t already been said: It was a rough week, and though I’m not sure why it was rough, I really did give it all I had, so I’m just moving on.
I can’t ignore the fact that I missed too many reps, though, and, referring to my TMs for Cycle 18, I realize I said this at the start of this template:
Lesson learned: There’s no point to a TM Test if I’m just going to ignore it—my body tried to tell me weeks ago what was up, but I just didn’t listen. So I’m backing up my squat and deadlift TMs according to the old “5-forward-3-back” wisdom from 5/3/1 that @kdjohn mentioned. (I am leaving my bench TM the same, and I’m actually cycling my press TM forward and, as it turns out, I’m going to do the same for the press TM, too.)
I’m entering the back half of this template, which I’m still totally loving, and it’ll be a 3s week. My goals 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 lunch every day
- Eat well
Sadly I have to call out eating lunch and make it a specific goal. I’m hoping that doing so will help me make sure I get it in, because I think at least part of last week’s trouble was insufficient food: I woke up feel kinda lean most mornings—not like at the end of my 12-day run of the 10K Swing Challenge, but a bit lean nonetheless—and while it’s possible I’m just shedding some fat from vacation and a few off-menu meals with my in-laws during the Thanksgiving holiday, I really think that’s an indication I’m just not getting enough sustenance.
My TMs for this cycle are:
Press - 160 lbs 155 lbs
Squat - 295 lbs
Dead - 365 lbs
Bench - 270 lbs
That’s +5 +0 on press, -30 on each of squat and deadlift, and +0 on bench. Together with more food, I think I’ll be on track to crush the next 3 weeks.
That’s the plan, anyway, so let’s get after it!
Edit: After Monday’s work, I’m going to stick with 155 lbs for the press TM. I’m all about challenging myself, but I can’t risk missing reps when size is the goal.