Five Three One (v2)

Training Training Logs
21

Got my shoes last night. Did Military deload today. Will Squat tomorrow.

22

What are your goals? What are you ultimately trying to do? Has your weight changed within the last year? 6 months? Body composition improved?

23

Edited to add a little more detail…

Summer 2008 I went from 172 to 200 bulk. I ended up gaining more fat than I felt necessary given my strength numbers. It wasn’t an all out eat-whatever-you-want bulk, but a typical day was something like this:

  1. muscle milk, 2 cups 2% milk, 1 cup dry oats
  2. 4 hard boiled eggs, string cheese
  3. chipotle burito with extra meat
  4. turkey sandwhich with lots of meat or protein bar
  5. preworkout 50g carbs, 25g whey
  6. postworkout 50g carbs, 25g whey
  7. allbran wheat + 2% milk
  8. 2 cheeseburgers from 92% lean beef, 2% american cheese, whole wheat bun

I got up to 200, and my waist size grew to 37 at its widest point (For reference, I am now 32-33). My lifts went up, I did get bigger, but I got fat.

I did the Anabolic Diet til February and got down to the low 180’s… My work outs sucked. But I kept pushing through. I don’t think I should have taken this approach, but what was done was done.

Then in mid February, I added carbs back and did EC Max Strength… my bw prety much stayed the same, gained 2-3lbs, leaned out a little more.

I started 5/3/1 and gained a few more lbs maintaining bf and started making good progress in my opinion… the whole time while squatting I had problems with my left ankle. I thought it was just footwear. I tried chucks, thought it would help, didn’t. Eventually I think the ankle being bothered, and the wide stance squat I was trying to use, with the lack of sitting back enough, and overall not so great form, I strained my hip flexor. The injury, plus some other shit going on at the tine, killed my motivation. My hip hurt even to bench and do military, so I just said fuck it and took two weeks off. During those 2 weeks, I struggled to get enough food in to maintain weight just because I was never hungry or force feeding to make sure I had enough energy for my workouts. I ended up losing about 5lbs and a lot of strength. As noted in my log, it set me back probably 3 months of progress.

That being said, sale said +3lbs today since I started 5/3/1 back up. That’s good. I am doing all sorts of foam rolling and mobility work from Max Strength that I SHOULD HAVE FUCKING DONE before, but didn’t because I was naive. My hip pain is gone. My ankle pain is gone. I finally have some legit shoes to train in. I had lost all leg drive on bench with chucks. I couldn’t squat right in chucks. Deadlift felt good, and military didn’t really make a difference.

Goals:

fix my form on my lifts, tape them when I can (it was really awkward for me to ask random people to video, but I’m over it and if its what I need, it’s what I need), and I will be actively seeking advice from others on how I can improve

get stronger

get bigger (note: I am in no rush to ‘bulk’ again, nor will I ever go on a ‘bulk’ seeing as how I don’t think any of mine have went over well)

When I get paid next, I think I am going to try some recommendations from CT for Pariworkout Nutrition. This isn’t set in stone, but I am thinking

  1. MD Complete, Fish Oil, Coconut Oil, 2 Pieces Fruit

  2. Meat/veggies (high protein/minimal carbs/moderate fat)

  3. Meat/veggies (high protein/minimal carbs/moderate fat)

  4. 1 serving Alpha GPC
    1 serving Finibar
    2 servings SWF, 5g creatine
    1 serving SR

  5. Meat/veggies/carbs

24

Well deload is complete. I squatted in the shoes. Felt pretty good. Did a few hang cleans, some kb swings, and left.

25

So change of plans, this week I am just doing the ‘5’ routine and not going all out on sets. I am trying to work on form, and getting used to the new shoes.

Next week, I’ll start Cycle 2. I am re-using 90% of the Bench/Military, and going with 80% for Squat/Deadlift. I really want to be hitting higher reps than I had gotten, and I am still working on form and getting back to where I was.

26

Yesterday I did bench ‘5’ and didn’t go all out on the last set.

Today I did squat, used 80%. Didn’t go all out on the last set. On the backoff set, I experimented with bar placement and grip. What I am using is the only one that works. Then I was able to do pin zerchers, bc my new shoes give me enough elevation that I am not rock bottom, but deep. I did 4x5 with 95lbs and I felt it hard.

27

Did Military ‘5’, 4x10 CG Incline, 50 reps of Chins, Y raises, arms today