It’s kind of up in the air at this point. I’m torn between a few different short programs I’d like to run… I’ll probably end up having to make a last minute decision towards the end of this little deload
Work up to a 455x1 deadlift. It moved super smooth. Not so sure about hitting a 5 plate so easily but for not straight bar deadlifting for 6 weeks, I’ll take it.
Might hit a heavy squat tomorrow, but probably not. Gotta figure out a plan for the upcoming cycle. The plan is to start it ASAP.
Ended up reading through mass made simple between last night and today and I’m going to run it. Had some great takeaways from reading the book- and I’ll follow along as close as possible to the diet Dan roughly lays out in the book, with the additions @QuadQueen has helped with as well. It’ll end up being a fairly substantial amount of protein shakes, and a whole bunch of PB+J’s.
50 rep squats, heavy benching and complexes, here I come. I’ll likely start tomorrow if it lines up with work and my plans for the evening. If not, Saturday morning.
Bat Wings
18lb
2x10 second hold
26lb
2x10 second hold
35lb
2x10 second hold
40lb
2x10 second hold
One arm DB Press (seated, no back support, each arm)
22lbx5
26lbx5
31lbx5
40lbx5
45lbx5
Bird Dogs
2 long holds per side, will start timing on day 2
Complex
Empty BB x 1 round
95lb x 1 round
115lb x 1 round
BB Squat
95lbx30
Day one in the books. Going to try my best to stay with the lift, rest, recharge schedule setup. I’ll probably be sent out of whack, but it’s ok. I’ll find a way to make it work.
Got the heart rate up and some good movement in. I am really coming to see the benefit of frequent face pulls. My upper back and rear delts are feeling amazing.
Opted to hit this today as I have the time before a small party to find out the gender of the baby. There will be a rest day tomorrow and a lift day on tuesday.
As premature as this seems, I’m starting to formulate a plan for what I’m going to be doing after mass made simple. Sticking to the “lift, rest, recharge” is proving to be a little less easy than I anticipated due to life, but as long as I get one day between sessions I should be able to get through it without missing too many reps.
After MMS, I’m going to run the 5/3/1 RP 6 week challenge. It seems to align with my goals, and as I’ll be sticking to the 2 days of lifting a week, I can drop conditioning days in as I see fit.
Diet will be tapering in carbs and leaning quite a bit more towards what I was doing last year around this time. Much more in line with deepwater than I am doing right now.
The main goal is to lean up substantially, while also utilizing new movements and stimulus to possibly add some muscle while I’m losing weight. I’d like to be able to see some definition and veins before embarking on another big gaining block.
I don’t really remember it while reading through any of the books, but it’s up on the site.
I think it may be in beyond? I’m going to have another look when I get to my Kindle at home and see if it lines up with the one online.
Just looked it up on my phone- it’s in beyond. There is a section at the beginning “FSL rest-pause” and also at the end as the “5/3/1 and rest pause training, 6 week challenge”
