It's a Good Day to... restart 5/3/1

Training Training Logs
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Hello there my friends.

I’ve been a little absent from here for 6 weeks or so. Good news is the quad is better and I have been training but life has been hectic. Been doing lots of stuff around the house - sanding, painting, fixing, etc what seems like every evening! All part of being a grown up!

I’ve kept up the 5/3/1 since I last posted on here. Even though I’ve been restricting calories I’ve managed to get the weight up each week. I say “restricting calories” rather than “cutting” because I’ve not really been cutting at all; just backing off the food a little in the last 4 weeks as we go on holiday next week. Current lifts are:

Back squat 92.5kg x3
Deadlift 130kg x5
Flat bench: 87.5kg x3
OHP: 57.5kg x4

What I’m most pleased about are my measurements - while in absolute terms they are paltry, looking at the last 12 months they make interest analysis. I apologise upfront for switching between imperial and metric units; its just how I roll:

31/07/2018: weight 148.8lbs, waist 77.2cm (day before holiday in 2018)
01/01/2019: weight 156.6lbs, waist 81.0cm (after 4 months recuperating the groin)
11/03/2019: weight 146.6lbs, waist 77.0cm (start of the bulk)
29/07/2019: weight 158.8lbs, waist 76.3cm (yesterday)

There’s a few ways of looking at:

  1. I’m the same weight as the start of the year but 5cm smaller around the waist
  2. I’m 10lbs up on the same date 12 months ago but 1cm smaller around the waist (that includes probably 3-4 months total lay offs for injuries)
  3. I’m 10lbs up on 4.5 months ago but slightly smaller around the waist

I’m quite pleased with the results, even though throughout the year I’ve been heavily critical of myself about how I look, how much effort I’m putting in, what I’m eating, etc. But it just goes to show the fact we are all doing something regularly to improve ourselves it will give the results longer term.

So this is where I jinx it now and I end up tearing a hamstring at football tomorrow!

How has everyone been? Enjoying the summer so far? Coping ok in the global heatwave? Anyone else worried for the future of the planet?..ah its good to be back.

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162

On Saturday I did legs. Not posting the full workout because I haven’t got time but I managed to do 100kg for the first time since probably 2008

Video below

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Going on holiday on Thursday to Croatia so the next few days of training is shooting from the hip and doing whatever I feel like. Today was a pull session. Enjoyable.

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The highlight from todays random push session was decline bench - 90kg x3.

Quite happy with that - needed a little help in the middle of the third rep but got it locked out on my own.

Obviously being decline bench means no leg drive - not that I know how to use leg drive on a flat bench though…