7WP, Deload - summary
Solid week, pretty happy with how everything moved, glad for a break from the twice-daily workouts.
But I’m mentally ready to get after it again, even if my body is rebelling.
I’m tackling 5/3/1 & Widowmakers again—it was late 2021 when I last ran that template, and though I’ve done my fair share of 20+ rep sets in the time since, it’ll be nice to have those bad boys programmed for me over the next three weeks.
I’ll be using a slightly different setup, though, following the main and supplemental lifts I used in 5/3/1 BaBY last cycle. Not 100% sure yet just exactly how it’ll fall out, so stay tuned to see what I cook up as we move along…
My goals for Cycle 28, Week 1 are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning
- Complete 3 days of hard conditioning
- Complete 100 total reps of direct yoke work every day
- Eat properly
I’ve become enamored with this physique:
mostly because I think some version of that is somehow still attainable for me, even at 45 years old.
And though I’m not ready to move back into gaining phase just yet, I’m already looking beyond Cycle 28 to consider what the last 3 months of 2023 are going to look like… I know I won’t look like JW in that picture by the end of the year, but if I work hard and eat harder, I could probably make some good progress toward it, anyway.
Right: Enough talking, more lifting. Let’s go!
Edit: I almost forgot, I’m cycling up my TMs on the main lifts:
Press - 135 lbs
Squat - 305 lbs
Bench - 240 lbs
Dead - 350 lbs
Clean - 135 lbs
and on the supplemental lifts:
Incline press - 135 lbs
Front squat - 215 lbs
Close-grip bench - 205 lbs
Straight-leg deadlift - 265 lbs
That should be it. Now we go!