5/3/1 may be, for me, the best training program out there. Only because with the 1 million variations it allows me to auto regulate myself. I only have to do the main work, but I can push when I’m able.
I probably push intensity too much for my level of dedication to recovery.
Since being sent home from work mid October, I have not eaten enough and my bench is paying the most.
My brain chemistry, read anxiety, wants me in the gym 7 days a week. My body, not so much. Either I need to calculate that into my volume/intensity or I need to force myself to find other coping mechanisms. When I am home this is easy as I can hang with my wife and I’m a pretty happy guy. On the road, I’m just bored, and boredom has been a problem for me in the past.
My conditioning sucks, but I’m not sure I care. I can’t build everything at once, and right now I want to be stronger.
I have to compete in something by July 18th or stop using the hashtag powerlifting, lol. Also I really want numbers coinciding with the year I turn 40.
I’m hungry right now, but being lazy. Time to eat.
There’s one March 13th coinciding with my kids spring break. It’s on the way to the beach and in the town my mother in law lives. There’s really no excuse not to do it.
…looks like an opportunity to be. Train hard four days a week and if you find yourself itching to train on rest days then do cardio. Go for a walk, jog, bike ride, whatever. Off days could also be used for fluff like abs and arms.
Just wrote out 6 weeks of God is a Beast 5/3/1 for my next cycle. Interesting setup with an emphasis on sub maximal plus more “main” volume. Going to really try and run it only 4 days a week instead of the 5-7 I’ve been pushing. That should leave me a 3-4 week prep to reacclimate to heavy singles. If any of y’all have run it, I’d be interested to hear any thoughts you have on it. Also, I’m not sure I won’t add in “joker” triples say 3X3 on the 10X5 days which are at 65/70/75 percent.
Ha, yea the onesie seems like a weird bit. I’ve never done it either but the desire to compete in something is building in me again. I definitely think you can get 1100, what weight class would you fall in?
Just found out they’re closing gyms in Pennsylvania Saturday until January 4th. I’m pissed. I’m away from home, bored, and facing mild depression. I’m supposed to go home the 23rd where gyms are open. That would mean 2 weeks off from the gym which doesn’t hurt a thing. It also coincides with the end of the end of this 5/3/1 wave as I will DL today. Too much snow/mud to do conditioning in the interim, as well as just too cold for me. Can’t imagine conditioning inside my camper, too wobbly. I’ve managed to dodge all the restrictions until now, so I realize I am fortunate, but it doesn’t make it any less frustrating.
An insight into my brain chemistry. I was so frustrated by this morning’s news of lockdown that I just went back to bed. When I woke up my brain basically said “why are you even tryin, you aren’t capable of succeeding at anything”. An hour later and I’m scared to leave my camper for fear I may drink again. That’s how screwed up my brain can get. I called some people, talked it out, but truth be told I’m still not too sure about today. Forcing myself out of bed to go train now hoping that it can disrupt whatever the hell is going on upstairs in my subconscious.
You don’t need to train today, if it’s going to help you mentally do it, if not take care of yourself. Shitty news though, hope you can find a decent solution but if not 2 weeks isn’t going to kill your progress. Think of it as a deload that will give you a ton of energy going into the next cycle.
46.135.225.275X5
315X5
345X5 considered calling it a day here, but…
380X5
405X1
Horrible bar today with nonexistent rings and I just set up to wide for most of my sets. I figured it out on 380 and 405 but was too mentally and physically drained to do any more work.
Leg Press
2X25 90#
Didn’t warmup with SSB today and I think that affected how heavy everything felt. Honestly I was just in a bad place throughout this workout until I hit the 380X5. At the end of the day I’ve hit all prescribed lifts without a TM reset for 6 consecutive months. That’s impressive if I do say so myself. Body feeling a bit beat up so I’m going to try and take the time off as a good thing. Right now both elbows are a little cranky, hips as well, and time to time I have some knee discomfort. I’m planning on resetting my number for 2021 anyway so it all works in my favor.
Hey, bud. My wife and I just started a chronological read of the Bible in one year. It also has a daily podcast to help me make sense of what I read.
Today was Job 1-3.
I’m not trying to condemn you, but sometimes life needs a reset of perspective. I don’t know what you can do during this time, but I’m sure you can find a new task to keep you sane.
Everyone’s wearing one so it’s not really a big deal. If you do a small local event you will probably find people to be really supportive and you will love it.
Bench felt pretty strong. Elbow not great because work isn’t really a deload when we’re short handed. Shoulders felt good though.
CGBP superset with Chins
4X8 155#
4X6 narrow grip slow and controlled
Trying to find the groove for these again is proving difficult to target the tricep.
Tricep cable ext superset with cable curls
2X25
2X20
Lat Pulls superset with reverse DB flys
5X10 dropping weight 1 notch each set
5X10 15s
No breaks on these breathing hard. Really felt my lats and upper back get a good pump.
Total time including a shower 1:30. Definitely a better pace than I have been running. Much needed mental session considering I’m going to spend Christmas alone this year. Not a cry for sympathy because this is how I support my family. Blessed to be able to continue to work despite the craziness of this past year.
That’s some good benching. For the elbow, try 3 supersets of: 350 behind the back wrist curls (standing, barbell in hands behind your back, palms facing away from your butt, rollin the barbell down to your fingertips then curling I back up with your fingers then wrists. Do three sets, aiming for 50 total reps, prepare for a forearm burn) and reverse EZ bar wrist curls, forearms on a bench, aim for 3 x 15-ish.
Thanks for the elbow tip, I’ll definitely give it a try. It’s funny you mention these movements because last night was the first forearm burn I can remember because I don’t directly train them.
