8 reps each
Clean and press
Front squat
Back squat
Good mornings
Row
Straight Leg Deadlift
Warm-up set 18 lb bar.
1 round 30 lbs.
1 round 32 lbs.
1 round 35 lbs.
Side bends
25 lbs. 3 x 10
Jefferson curl 15 lbs. 2 x 10
One set as warm up one as cool down.
I’ve been following a conversation about spine mobility and it made me more aware of my own. I’m taking some advice (not given directly to me but good advice none the less) and including some different movements for my spine. I’m hoping this will help to keep me healthy.
I have to go into work early for a pointless meeting that will solve no problems. At least I will get to leave and be home a bit earlier.
Wishing you all a great day!
Quick note about diet. I’ve been trying to keep my diet healthy and supportive of the building that I am trying to do. I have a tendency, on occasion, to get obsessive about it to a degree that might not be healthy mentally. I’ve been trying to not do that. Just eating mostly good food in mostly healthy portions. I’m gonna say it’s not going spectacular. I’ve been coming home and snacking on raisins and I’ve somehow allowed cheese back on the menu. I’ve gained a bit more weight than I am comfortable with. The past few days have been particularly bad because of a significant level of dehydration Monday and Tuesday and poor choices at my work potluck (not too terrible, half a donut and about half a cookie. It was the kettle corn that I hit a bit too hard). I’m sure the dehydration has caused some water retention so that should help once I start to pee that out, but the weight has still crept up further than I would like. No need for a major overhaul at this point, but I need to do better about snacking after work. The food from the potluck is gone, so that is no longer an issue. I’ve been bad about cooking dinner so I need to get that in order as well. This particular post is more of an accountability thing than anything else. Writing it out sometimes helps me to admit where my weakness is so I can acknowledge and correct it.
Having had my own little problem with grapes, which continues if I’m being honest, I sympathize. After all the other sugar went mostly away, they suddenly became binge-worthy. Which WTF and
5/3//1 The Triumvirate Cycle 4 Week 1
Training max 100 lb.
Ball throws
15 lb. 3 x 15
Fire hydrant kicks
3 x 15
Bench Press
Warm up sets
Working sets
65 lbs. 65% x 5
75 lbs. 75% x 5
85 lbs. 85% x 8
Inclined DB Bench Press
20 lbs. 2 x 15
25 lbs. 3 x 15
DB Rows
20 lbs. 2 x 10
25 lbs. 3 x 10
This was an ok session. I’m feeling kinda beat up. I think I’m feeling the side bends from yesterday. Lol. Gonna keep those in a couple times a week.
I had to do my CPR training yesterday and I can say for sure that performing CPR on a dummy is actually quite a workout for the calves. I could really feel them burning by the end.
Today’s goal: Eat dinner when I get home, not snacks.
Yeah. That’s where I am. I’m trying to gently remind myself that I’m in control and I can eat like a normal human. I’m actually pretty proud that I haven’t hit the bread and bagels or the peanut butter filled pretzels. So I guess I shouldn’t be too hard on myself. Lol. It could be worse.
These should come in the Halloween sized bags like peanut M&Ms where you get five per package. That’s the only way to control the portion.
I’m trying to clean up my eating for my cut and I had a similar night with frozen fruit (strawberries, mangos, pineapple, etc). My body has grown accustomed to sweets and carbs. Depriving it makes it cling to whatever fix it can get. I guess fruit is better than chocolate…
This is true. But it also gets me into trouble.
My thinking: Raisins are just dried up grapes. Grapes are natural healthy food. I can eat 2 full cups of raisins because they are natural good food. 750 calories later …
This is also true. I could eat a whole bag and not notice. Lol
It’s definitely the density that is the killer on these goodies. And the packaging. It took a LOT of work to get peanuts/raisins “out in the wild” that eating as much of it as you could wouldn’t get you into any trouble, because it would just be a few. The notion of a handful of raisins/peanuts is entirely alien from a survival standpoint.
I’ve heard an idea that the late night calling for sweets is our gut microbiome crying out for what we’ve deprived it during the day. It needs sugars to properly function, because that’s what it’s been accustomed to. The bacteria inside of it relies on it. It would seem, to me, 2 avenues of approach (well, 3 if we count the binge as an avenue): complete elimination/rebuilding of the gut microbiome (extreme) OR we try to give it that sugar BEFORE the cravings hit so that WE are in control of the situation.
Perhaps including some raisins in a controlled dose as part of breakfast would help. I’ve heard that, due to our insulin sensitivity being elevated upon waking, it’s the best time to take in those carbs. And given that we wake up because our cortisol is elevated and carbs are supposed to help reduce cortisol, that seems to check.
Another thought could be to store them in the freezer. It creates a “barrier to entry” as far as snacking opportunities go. We now have to thaw out the snack before we have it, which means we can’t just house a box of raisins in a fit of sugar seeking fugue: we have to be intentional about it. And in the process of that intention, we may eventually cool down from our cravings and figure out we don’t really “need” the raisins right now.
Similar to how, if I want ribs, I need to smoke them for a few hours first. I have to REALLY want them to do that, haha.
I think sometimes I just forget the little tricks I have. Usually when I get home from work I will have a sparkling water to kind of tide me over until dinner is ready. For some reason I kind of fell out of the habit and went for the raisins, then that became my habit. I just need to redirect and remind myself that the raisins are for my family, not for me. That usually keeps me out of things that I need to stay out of.
I just need to redirect and remind myself that the raisins are for my family, not for me. That usually keeps me out of things that I need to stay out of.
You’re speaking my language. It’s why I hate “family style” meals, because, as a voracious eater, my biggest fear is always eating more than my share, so I overcompensate and barely eat anything…which is either a feature or a but depending on your goals at that time, haha.
5/3/1 The Triumvirate Cycle 4 Week 1
Training max 155 lb.
Ball throws
Overhead
15 lb. 2 x 15
Chest throws
15 lb. 1 x 15
Fire hydrant kicks
3 x 15
Squat
Warm up sets
Working sets
96.5 lbs. 65% x 5
112.5 lbs. 75% x 5
127.5 lbs. 85% x 6
Step ups
12 lb. 5 x 15
Leg curls
35 lbs. 5 x 10
Jefferson curls
15 lb. 2 x 10
I did my squats with no belt today. I always wear a belt for fear of my hernia ripping open. I felt ok in my warm up and just continued that way. I’m not sure if it played a role but that’s what I’m blaming for my less than ideal performance. Either way I’m going to wait until the end of this circuit to decide if I will run one more circuit or move to something different for a few weeks and then start over.
We went to visit a college today. I really liked it. I think my son did too. It’s small, but the track and cross country programs seemed right up his alley. I want him to go away to school and he would have to live on campus at this school, but he would be close enough that I could go to his meets and he could come home for a day or weekend if he wanted to. It seemed like the kind of environment that he could really thrive in. Every day I watch the man that he is becoming creep out a little bit more. It makes me so happy and so sad at the same time. On my way home from the visit I realized how much my home is going to change in less than a year if he ends up going away. I really hope he does. (The selfish part of me hopes he doesn’t). I hope the unselfish part wins.
5/3/1 The Triumvirate Cycle 4 Week 2
Training max 65 lb.
Ball throws
Overhead
15 lb. 1 x 15
Chest throws
15 lb. 2 x 15
Fire hydrant kicks
3 x 15
Overhead press
Warm up sets
Working sets
45.5 lbs. 70% x 3
52 lbs. 80% x 3
58.5 lbs. 85% x 6 (PR)
Seated Overhead DB Press
15 lb. 3 x 15
20 lb. 2 x 15
Lat Shrugs
50 lbs.
Overhand 2 x 10
Underhand 3 x 10
Jefferson curls
15 lb. 2 x 10
Today felt pretty good. I’m happy with the progress that I am making on my OHP. It’s slowing down, but I suppose that is to be expected.
I actually bothered to look at a calendar and if I do two cycles of 5/3/1 after my current one I will have 7 weeks left in the T-ransformation. That should put me in a pretty good spot I think. I feel like I should be good for two more rounds except maybe with the squats. I feel like that is hitting a wall pretty quickly. I suppose if I don’t make progress on this or the next cycle I can always repeat without increasing the weight. I guess we will jump off that bridge when we come to it.
We were at the very top boarder of the winter storm, so we got enough snow to make it pretty without being ridiculous. It’s currently 6 with a real feel of -11 and my husband is out running in this. What a wackado. Lots of kitchen things to complete today. All kinds of food prep and general food making to be done. Gonna try to clean and complete round 2 of laundry. I’m actually looking forward to all of it.
You could change the 5/3/1 method for this one lift and give it a shot. I hate PR sets, but don’t mind capping them at 10 for week one, 8 for week two, and 5 for week three. My personal favorite variation of 5/3/1 is Training Maximally. You work up to a single at your TM and then decide what to do. You can do a PR set, Jokers, or just move on. It’s way more fun than PR sets or BBB type stuff.
Currently feels like -11 here, too, with a high real feel of 3 around 5pm.
We’re hoping and crossing our fingers for a ‘snow day’ tomorrow. My wife and I are both teachers so snow days are fun for the whole family. They won’t cancel because of the snow but the real feel is supposed to be -13 when students will be waiting on the bus. That gives us a chance. If they don’t cancel then it’s another wasted school day. We can’t do anything meaningful because half the students will be gone and we’d just have to redo it when they return.
