Back is tweaked, so no lifting until maybe Sunday…I’ve been walking and trying to increase my steps. Almost three weeks down with low carbs, and I am starting to crave bread and things. Beer too, which is basically bread in a bottle I think…
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 125lbs x5, 140lbs x2, 145bs- fail, 140lbs x2
B1) Barbell Deadlift: (warm up sets) x5, 235lbs x5, 265lbs x3, 280lbs x1
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x9, x9, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x12,x10, x8, x8, x6
E1) Soleus Raises: 50lbs x12, x10, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x7
Dog walk later 20 min
Weak on the overhead press again, back is feeling good enough to deadlift again. I’m probably going to cycle the same maxes again as I drop some calories and track macros. I’m over-snacking on nuts and chocolate chips sweetened with monkfruit, so I went over my allotment on carbs the past few days, but will be slowly adding healthier carbs back while I drop back the fats.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 125lbs x5, 140lbs x4, Jokers: 140lbs x3, 125lbs x4, 95lbs x8
B1) Barbell Deadlift: Skipped, did 45 degree back extension instead w/ bwt 8x3
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x6, x6, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8,x9, x8, x8, x6
E1) Soleus Raises: 50lbs x10, x10, x10, x8
F1) Dips: (Body weight) x10, x8, x8, x7
Did not want to get to the gym today, slow going and lower volume workout… may get steps in later. Back still kind of hurts out of bed in the morning but prone extension helps the more I do it to end-range on the floor. Trying to grind out fat loss. No alcohol but I have had a cookie here and there this week.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 115lbs x3, 130lbs x3, 145lbs x3- overarched, didn’t like this, Jokers: none
B1) Barbell Deadlift: Skipped
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x10 x9, x8, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8,x9, x8, x8, 30lbs x6
E1) Soleus Raises: 60lbs x10, x10, x10, x8
F1) Dips: (Body weight) x10, x8, x8, x7
Dog walk, 20 min after. I have been doing a few short sprints, tennis drills, and push/pull weighted sled here and there for short intervals this week. Upping carbs to about 100 g/day.
I have a good deal of soreness following returning to more conditioning while continuing to push weight training as much as I can. My macro’s and overall calories are not dialed in properly, but no bodyweight increase, decent energy, and maintaining a 38" belly measure makes me think I still might be in a caloric deficit. Which makes me a little happier. Diet summary for last week (Note: re-feed meal on Saturday evening included Italian restaurant meal and 2 bourbons).
I’m all kinds of sore this week (minimal mobility/stretching drills) and have been (surprise) lax on the diet, especially on the weekend. Beer and chocolate chips. Protein is still high. Some tennis drills and running yesterday.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 125lbs x5, -stopped- felt a sharp pain I’m not sure I ever felt before in my right anterior shoulder radiating to biceps…that was enough of a signal to me not to press any more today…
B1) Barbell Deadlift: skipped
C1) Rear Foot Elevated Split Squat with Dumbbells: 45lbs each hand x8 x7, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8,x8,x6, x5, 20lbs each x12
E1) Soleus Raises: 60lbs x12, x10, x10, x8
F1) Dips: (Body weight) x11, x8, x6, x5
G1) Hammer Strength Machine Preacher Curl 45lbs x12, x9
Dog walk, 15 min following
Really bummed I might have hurt my shoulder, but it may be a sign to switch to lighter dumbbells and or machines for delts vs the bar. Also- calories were over last week- here’s the summary:
Stopping the 5/3/1 program with it’s traditional barbell compound lifts and low reps. I will still keep a few staples in my workout, including deadlifts, but with a hex bar, the V-Hammer squat machine, overhead press but with dumbbells, and dips and chin ups. My goals are to keep the resistance relatively heavy and in the 8-12 rep range, but maybe provide a different angle of stress in my shoulders and knees. Trying to also add more cardio and conditioning. I will return to the barbell and 5/3/1 at some point.
A1) Standing Overhead Dumbbell Press: (warm up sets), 50’s x8, 60’s x8, x7, x6- weak er but no shoulder pain today
B1) Hex Bar Deadlift: 225lbs x8, x10, x10
C1) Rear Foot Elevated Split Squat with Dumbbells: 45lbs each hand x8 x7, x6, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, x6, x6
E1) Soleus Raises: 60lbs x12, x10, x10, x8
F1) Dips: (Body weight) x11, x8, x6, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x12, x10
H1) Seated Leg Extension Machine: 130lbx x10, x10, x10
