I recently turned 30 and decided that I want to make a change. Lifting-wise, I’ve just been spinning my wheels for the last 3 years. I’ve been hopping from program to program and not sticking with anything and thus, I have not really gotten much stronger. Diet-wise, I eat like shit, and while I don’t look too bad physique-wise, I would very much like to look better. Also, I do not get a lot of sleep because I work the early shift.
I do jiujitsu 3-5 times a week and that is something I’m very passionate about. I also commute via bike 5 days a week and lift anywhere from 4-7 days a week. As such, I feel like I have a decently high activity level and have decided that I want to start treating my body like that of an athlete.
My main goals:
Lifting: Stick to a program and work hard at it.
- I want to stick to a single program and run it for at least 3 months. I am going to do a program inspired by Doug Hepburn and this ditillo2 article: The Tight Tan Slacks of Dezso Ban: Lifting Thoughts and Plans from Duane Hanson revisited
- The program is:
- OHP - 5x3-5 (Hepburn. Add 1 rep per workout)
- F. Squat - 5x3-5 (Hepburn)
- Clean and Press - Work up to heavy single
- Clean Pull - 3x3 with C+P top weight
- Deadlift - 10x1 EMOM, add weight every week
Diet: Follow the Plan
- With this, I want to keep it simple. Get enough protein and limit my calories without doing some intensive diet that takes a lot of willpower or brain power.
- My plan is to eat 1 meal a day, aiming to eat about a pound of meat and some veggies in the meal. If my girlfriend makes dinner that day, then I will eat a second meal, but I am only allowed one serving (no seconds).
Sleep: Turn off the phone
- I want to turn off all electronics at 9pm. I can then spend an hour doing whatever I want (cleaning, mobility work, reading, etc.), but no screens. Then, at around 10pm, I’ll go to bed and hopefully fall asleep shortly after.
BJJ: Leglock Defense
- It’s time to finally learn leglocks. I’m going to start by working through all of Gordon Ryan’s Leglock Defense instructionals and trying it out against the good leglockers in my gym. At the same time, I’ll probably start working on the attacking side of things as well, but that’s not the focus.
Anyways, those are the goals. Hopefully, making this public journal will help make sure I stick to them. As a lifelong lurker, this is my first foray into actually posting on a forum, so please be kind.
