TRAINING
5/3/1 with HFT
- 4 weeks of 6 days/week doing HFT as per Waterbury: 50 pullups/chinups per day and 100 pushups per day
- 5/3/1 for my real training, as laid-out below (no benching)
DAY 1: Lower & Core
SQUAT
Rear-foot-elevated Split Squat (RFESS)
Stiff-Legged Deadlift (SLDL)
Cable Push-Pull
Side Planks
Front Planks
DAY 2: Upper & Arms
Standing Overhead Press (OH Press)
Front Raises
Unilateral Thrusters
Offset Seated Shrugs
Reverse Cable Crossover (Rev XO)
Arms Superset: Reverse Curl and Skullz
Arms Superset: Alternating DB Curls and Unilateral Overhead Extensions (U/L OHX)
DAY 3: Lower & Core
Deadlift
Walking BB Lunges
1-leg SLDL
Pallof Press on tall knees (optional, might do another leg exercise of cables are taken)
Landmines
Swiss Ball Rollouts
DAY 4: Upper and Arms
Flat DB Press
DB Flies
Hammer Strength (HS) U/L Rows
Cable Rows
Arms Superset: Reverse Curl and Skullz
Arms Superset: Alternating DB Curls and Unilateral Overhead Extensions (U/L OHX)
NOTES: I am not going to write out the full names for these exercises from now on. When I write OHP, for example, it is assumed it means standing barbell overhead press. When I say Pallof Press, it is assumed to be on tall knees. I plan on following the backbone of this plan until at least Christmas, likely longer. I am not doing any overhead pulling and less than normal horizontal pulling because of the HFT 6 days/wk.
Not sure why that didnt work the first 3 times, but oh well, it is there now
Here is my warmup/corrective exercise routine before each training session
Rowing for 5 mins
Foam Roll: Lateral Calves, ITB, Adductors, Abductor Complex, Thoracic Spine
Stretch: Adductors, Hip Flexors, Calves, Piriformis, Pecs, Neck
Activation: Monster Walks, Hip airplanes, Bird-dogs, Hurdle Stepovers, Bowlers, High-knees on spot sprint
Optional conditioning workouts when I have the time: Kick the PUPP, Big 55, self-made bar complexes
NUTRITION:
Basics
- Aiming to get around 3200 cals/day, with little increase here and there for bigger supper meals and bigger breakfasts
- I eat only veg and fruit for my carbs, except for breakfast, which I will allow grains/breads. The other Exception in Peri-Workout, when I am going to be consuming nearly 1200 calories, with some refined sugars involved after.
Here is the basic Plan:
BREAKFAST: Blender Shake (Banana, Strawberries, Activia yogurt, Superfood, Strawberry protein, OJ, Olive Oil) and English Muffin (with honey+butter), Fish oil pills, daily vitamin, caffeine
MORNING SNACK: Protein Shake, 2 fruits (Apple + Banana)
LUNCH: Chicken or Fish, Broccoli or Asparagus in large amounts, cheese, 1 fruit
SUPPER: variable, according to what I wanna make for the next day.
PERIWORKOUT:
Before: Blended Shake (same as before)
During: Gaspari SizeOn creatine and a few extra Amino Acid Pills
Post: Protein Shake (1/2 weight-gainer, 1/2 reg protein) + handful of Skittles
BED: 1 scoop Casein, 6 unliver pills, ZMA, fish-oils
Warmup workout 1
Prehab
Squats 135 x 5, 185 x 5, 225 x 2
Deadlifts 225 x 5, 275 x 5, 315 x 1
OHP 65 x 10, 85 x 10, 95 x 5
Did this workout yesterday in order to prepare for Testing 1 RMs on Friday/Saturday. I am going surfing again this afternoon with some friends, then I will likely go to the gym and do a couple more big movements.
Warmup workout 1
Prehab
Squats 135 x 5, 185 x 5, 225 x 2
Deadlifts 225 x 5, 275 x 5, 315 x 1
OHP 65 x 10, 85 x 10, 95 x 5
These pictures are were taken 5 minutes ago. I consider them my starting point for the program I am about to undertake. I am going to look entirely different in 12 weeks. I hate that I look so sloppy compared to what I once was, but there is nowhere to go but up from here.
Weight: 167.7 (up from 152 lbs mid-sickness, approximately 80 days ago).
LET THE MADNESS BEGIN.
A picture of the deformed leg, thanks to a snowboard injury from last year. Gives a sense of my leg size right now, though.
another relaxed pose…yuck
Last one, side shot…also gross
1st Training Session of New Program
Corrective Warmup
Squats - 155 x 5, 175 x 5, 200 x 5
RFESS - 65 x 10/10, 75 x 10/10, 85 x 10/10
SLDL - 135 x 10, 10, 10
RFF Cable Push-Pull - 3 x 10/10, 10/10, 10/10
Front plank - 30s on, 30s off, 30s on, 30s off, 30s on, 30s off
Loved it. I felt great. I am still weak, and don’t have quite the same muscle “tone” I used to have (i mean neurologically, not looking toned), but today gave me great confidence that it is coming back. 15 lbs back from the dead…who knows, maybe I could add 15 more by Christmas with the right amount of discipline.
