I see recycling bins at about 1/3 of the houses on my block. No one had recycling bins 15 years ago. I used to collect my plastic and glass in a plastic bin and haul it to the recycling bin at the grocery store before the trash companies started offering the recycling. I even get reward points for doing it and I can buy stuff online.
It’s a slow process to make a change but it’s happening here.
Legal hunting is in place for a good reason. If we don’t hunt deer here then the population grows too much and the food supply can’t sustain them. Disease spreads and things get worse. By killing some of them (and eating them) it actually improves the health of the whole population. We also have lots of roads. When the population surges it increases the mortality rate from vehicles (which also endangers humans).
Krypteia, W1D1 OHP
45 x 5
95 x 5
135 x 5
155 x 5
175 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Between each set I alternated doing 10 DB goblet squats with an 80lb dumbbell and stiff-legged deadlifts with a shrug at the top using two 50lb dumbbells.
Finished with 100 red mini band pullaparts.
As per Jim’s recommendations, I started light with my assistance work. Cycle 2 starts to push the assistance work, while cycle one is much more of a preparatory phase for adding some work capacity.
In and out of the gym in under 40mins. That’s my kind of workout. Squats on tonight’s menu.
That’s great to hear! I haven’t been following the 5/3/1 Forums much recently and haven’t been to Jim’s private forum, so I wasn’t sure if this program still had much hype around it or not. But that’s good news, if others have been finding good success with it.
Yeah, after cycle 1 it actually drops down to 3 days per week by dropping the OHP completely. Part 2 changes the supplemental work to BBB, and part 3 adds PR sets to the main work (moving back to 5x5 FSL).
I don’t see why I won’t be giving this program one entire run through (15 weeks not including any deload weeks).
@mortdk - Jim didn’t specifically discuss using the 7th week protocol, but it would fit nicely with the way the program is laid out (and likely the way he intended it to be run).
Part 1 (Preparatory Phase)
Part 1 Cycle 1 (3weeks)
Part 1 Cycle 2 (3weeks)
7th Week Protocol Part 2 (Leader)
Part 2 Cycle 1 (3weeks)
Part 2 Cycle 2 (3weeks)
7th Week Protocol Part 3 (Anchor)
Part 3 Cycle 1 (3weeks)
Squats
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Between each set alternated doing 10 chinups and 10 dips, both just with bodyweight.
Finished with 100 facepulls with the red mini band.
Done in under 43mins.
Notes:
During my warmup sets, I wasn’t sure how the chinups and dips were doing to go. They seemed to keep my heart rate up more than I hoped (yeah, my conditioning is poor at the moment), so the squats were being done slightly out of breath. I ended up finding a decent groove through my top sets and into my FSL. The last two sets of my FSL had me sweating and breathing quite heavy.
The 100 facepulls actually added nearly 7mins to my workout time, I could have pushed through these a little quicker than I did (was doing them while cleaning up the gym removing my squat shoes/knee sleeves, etc).
Nice short, simple workouts. I have a feeling the deadlift workout is going to be a tough one…
I’m going to start logging/tracking morning weight on Mondays and Thursdays. My reasoning for this is that they both follow a rest day (slightly reduced caloric/carb intake) and similar/typical sleep cycle (8hrs or less, as opposed to a lucky Saturday/Sunday where I sleep in and get 10+hr of sleep which could skew my weigh in).
Every 4 weeks I’m going to post a front/back relaxed photo to help me track progress. Aiming to drop ~15lbs during this time. I got down to 205lbs in 2017 and was quite pleased with my physique, so if I can get within a couple pounds of that I’ll be happy.
Well it appears that my squats took slightly more of a toll on me than I expected. I woke several times during the night with restless legs. Those drop down sets made for a little bit more volume than I’m used to. Exhausted this morning. I’ve been trying to reduce my caffeine intake recently, but this morning called for a “Large Black”.
Just one? I managed to get a cup from yesterday’s pot and I’m brewing another. Doing RDLs and a 2 minute set of leg press for the first time in months was foolish. I feel crippled.
Haha, well I was drinking upwards of 10cups (as measured by the coffee pot, not 10 x mugs of coffee) so I decided I needed a break. Now I try to only have caffeine when I feel I “need” it. I don’t think there it is necessarily bad to have a coffee a day, but I hate to be reliant on something so decided to reduce it.
Monday was the first time I’ve done RDLs in awhile (even if it was just 50lbs DBs) and I could feel the ol’ hammies reminding me that I did them.
I usually drink a pot a day on my days off because I get to lounge on the living room before me workouts. A pot is like 4.5 cups (16ish ounces). On work days I usually drink two 24 oz cups from the convenience store. They don’t charge us for coffee or fountain drinks. I definitely abuse the coffee privilege.
I don’t really notice any lift from the caffeine. I just like coffee.
This is a good idea. I got on the scale last night and 280+ is becoming all too common and my gut is getting bigger. I need to cut. I’m guessing taking 2 low calorie days a week on my off days and then going deep calorie deficit on deload weeks with little to no lifting will help.
But damn I don’t want my lifts to stalk or go backwards
