By bringing it all inside every day. Good workout.
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LOL! Well, that’s what we’re here for, to lift weights!
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Umm…
This is conditioning.
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Hahah, by a lot of people’s definitions it would be, but my personal definition is cardio = aerobic, conditioning = anaerobic, meaning if I don’t feel like I want to die or give up at some point, I’m doing cardio.
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Here’s a little secret: cardio can go a long ways in terms of health and physique.
I’ve learned through my surgeries that I can do elliptical for 20 minutes a couple times a week or kill myself with HIIT stuff and the impact on my resting HR is the same.
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I HATE the whole “cardio kills gains” bullshit. Cardio is important. And yeah, I wouldn’t expect crazy conditioning to necessarily lower my resting HR more than cardio, more that it burns a bunch more calories in a shorter period of time and raises my anaerobic threshold.
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My take is that bog standard cardio is as good as most other things for cardiovascular health. If you want better work capacity/improved GPP you will often need to work on your anaerobic system too.
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Happy belated birthday, Mr. Flap!! Like @MarkKO said, the 30s are way better than the 20s.
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I believe the “two-hands-anyhow” is the movement you’re looking for here haha.
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Week 3 day 3
Squat
170x5
195x5
215x5
125x20
Press
105 10x5
Then went to the park with my kids and did 100 pullups.
Then went home, got my bike all ready and drove out to the Virginia capital trail with 3 friends (2 of whom are over 60) to do a 30 mile ride. Definitely felt my legs on it after the squats, even if they were light. Finished by all grabbing lawn chairs out of our cars, positioning them over 6 feet away in the parking lot, and busting out a cooler of cold beers and just sat around talking for a half hour or so. Was great.
Food for today: 6 eggs, korean turkey and more eggs, just had taco turkey now, and going to have steak and eggs with broccoli later tonight when the kids go to sleep. The wife gave a hard no to eggs with dinner, she’s so done with this diet already. I think my morning farts are suffocating her.
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So, the time has come!
Adjust TM’s (as per the program).
Trying to be conservative here. Don’t want to jump the gun, but with 5x5 @ 95% you don’t want to go crazy here.
Press: 135->145
Deadlift: 275 ->300
Squat: 225->230
Bench: 195->200
Added 10 lbs to the press. Was thinking of 155, but again - slow and steady. Probably gonna be doing 5/3/1 for a while. Gonna order Forever. Deadlifts were just not hard. That’s not right. I did 315x10 before this program, so 275 was a REALLY light training max. 300 is still fairly light. Should be fine. Squat and bench? I’d like to jump more than 5 lbs, but squats have been so daunting for so long because my adductors and SI joints always felt like they were tearing apart and this cycle just went so well that I don’t want to fuck it up. Slow and steady. Same with bench, I always get shoulder pain. This time has been different.
Nutrition is locked in. 3 more weeks to go, going to finish strong.
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Solid purchase. I just flipped through a few pages yesterday when I unpacked it from my move.
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The crazy thing is, the free 5/3/1 template was my first non-retarded training plan and is all you need to get strong. 5/3/1 2nd edition is MORE than anyone needs to get strong - I bought that a couple years ago. Forever is apparently enough for a lifetime of programming. I’m good giving money to someone who’s asked for a total of $49 for a lifetime of programming.
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Dinner: 1 pound strip steak ( lean, just a strip of fat on top), and a side of pasta cooked in a homemade broccoli Alfredo sauce.
After being unable to buy or find ground beef online, and switching to ground turkey, which was THEN sold out, I finished today a half pound short on ground meat. I’ll do what I can to get what I can, but I feel like replacing a half pound of ground beef with a 16 oz strip steak and a side of pasta, heavy cream, Parmesan, garlic, and broccoli is a solid replacement. Will hit the store tomorrow AM to check for supplies.
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Triumvirate was in the first article here on TNation 10+ years ago (2009?). Injuries aside, I’d feel confident in saying the average trainee could follow a plan like that for 5 years and make about as much progress as is needed to be stronger than most.
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Haven’t thought about that, I might go back to basics and give it at shout later in the year.
Thanks for the reminder
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I’m pretty sure the ground beef recommendation is to make it simple and affordable. There’s already a ton of resistance from people attempting to run a 5/3/1 program. Imagine if he’d told people to buy steak.
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Yup. Plus he probably snapped after one too many skinny dudes told him they couldn’t gain weight because of their fast metabolism and said fuck it eat 2lbs of beef and 24 eggs every day.
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He wrote that it was based on personal experience. He followed the diet when trying to put on weight for football as either a high school or college kid.
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