For now its just considered a vacation spot. With my job I will not be leaving Houston for a long time.
It has been 20 years since I lived there so really can not give you more than I love going to the river walk.
Yes, the river walk is awesome.
Apr 4-Day 4
Leg mobility work
Squats: 5x5@60
OHP: 5x5@50
DL:1x5@105
Still very easy. Treating the light stuff as technique building, as I should, with speed being one of the main goals. Thirty second rests between sets to move the blood some.
On a side note I am wondering if I’ve been going through chronic mild dehydration. The other day I was totally dragging and lethargic even kicking back an energy drink. I had about 250mL of water and suddenly I perked right up. Not totally perked but decent considering the lack of sleep the night before. I’ve always teetered on the fence about water consumption, especially the guys saying two liters a day or more.
I did some more digging and according to a few sources I should be getting five to six liters of water daily (yikes!). The same source link issues with depression, skin, digestion, sleep and a whole slough of other chronic problems
Yesterday was day one and I got five in. The last liter was getting unappetizing so I spiked it with some drink crystals. The irony was even before bed my mouth was a bit dry.
Today I’m only at two and a half liters but I’ll still try and get to five before bedtime. I’m curious to see if this will help a number of things such as digestion, sleep, and some eczema I’ve been dealing with for the last few months.
What say you all on water consumption? Do you notice performance issues when you’re dehydrated? Do you notice your dehydration and do you address it right away or ignore it?
Music (A nice eighties flashback): Loverboy - Greatest Hits. I think I only heard 3 songs these workouts are flying by so quickly. I listened to the radio for the first two sets and heard mostly commercials. Good thing I had this on my phone.
Water needs can vary, depending on whether it’s a cool day or running a marathon in the Saraha. Watch when you go to the bathroom. If it’s pale yellow, you’re fine. But if it’s very rich yellow, you’re dehydrated.
I haven’t been able to blame any specific problems on dehydration, it’s more of an overall general rundown. Keep sipping through the workout.
[quote]Wiex wrote:
[quote]Crushed_Idiot wrote:
The sad working maxes (in pounds, not kilos)…
Military Press: 110
Deadlift: 240
Bench Press: 125
Squat: 195
I’ll post this week’s results when I get some sleep. Look forward to input and feedback.[/quote].
Hey Crushed,
Welcome aboard man! As Eyedentist mentioned, these numbers are just a starting point and are not sad. I’m glad you posted them, so you now have a point of reference to measure your gains. Starting and 300lb mark, my guess is that you’ll sky rocket past these numbers if you set some reasonable goals and stick with the 5/3/1 program. It won’t take long to get the momentum going.
Personally, I wouldn’t obsess about weight and BF percentages as you’re getting started. However, it is important to be cognisant of what you’re putting into your body and doing your best to “eat clean”, as this will aid you in both your strength gains and weight control. When people try to loose weight and gain muscle at the same time, they generally take eating minimally to an extreme and starve their bodies from the calories they need. The result of this is being too tired to lift, failing to lift what you could last week, loss of motivation for either goal and eventually quitting on both. I speak from experience. If you’re eating quality food, you can eat plenty and loose weight while your lifts jump. Lifting weights burns tons of calories, so weight loss is a by product of lifting.
Since your focus is on powerlifting, I would encourage you to post your 1RM goals for bench, deads and squats, for which you believe is doable, say by the end of the year. Keep them reasonable. The 35 and older crowd has a lot of strong lifters who are happy to answer questions. It’s a good idea to leverage the site. I’m looking forward to watching your progress. [/quote]
X2. It’s the food that counts. This will take care of the weight and bodyfat levels, and the lifting will take care of the strength. The two together are a can’t lose combination. Best of Luck, but, of course, luck favors the well prepared.
[quote]cavalier wrote:
Water needs can vary, depending on whether it’s a cool day or running a marathon in the Saraha. Watch when you go to the bathroom. If it’s pale yellow, you’re fine. But if it’s very rich yellow, you’re dehydrated.
I haven’t been able to blame any specific problems on dehydration, it’s more of an overall general rundown. Keep sipping through the workout.[/quote]
Yeah I think the “piss test” is usually the best. You don’t want all the h20 soluble vitamins running out of you. I could be wrong, I could right.
Cav & MT: I agree on urine colour being one indicator of hydration. I can attest to the fact that I have not ingested enough water on a daily basis for months, even years. The lethargy thing was one of those wake-up calls. I’m averaging 3-5L a day the last several days and I have to say there’s a night and day difference with my mood, sleeping, digestion and energy.
Gulfcoast: I agree on those points wholeheartedly, but knowing and doing are two different things. In addition, my mind set plays a big part in the foods I choose. Making the right choice does not necessarily reinforce positive attitudes towards good, clean foods. My diet is still somewhat crap, but I feel that I’m on the cusp to getting all those things in line. Thanks for re-quoting Wiex.
Apr 7 - Day 5
I was supposed to do this yesterday. Saturday and Sunday were spent cleaning up the yard of dog doo. My hamstrings and mid back were killing me. There are two techniques to the clean-up; 1) long shovel which can be hard to control (don’t want to mush the crap up) and it kills the forearms and aggravates the tendinitis, and 2) use a short shovel and hinge the hips, brace the abs and do a cleaner job of cleaning.
5x5 on all exercises
Squats: 65lbs
Bench Press: 55lbs
Rows: 75lbs
All feeling nice and easy. The death grip on bench and rows feels better on the elbows (props to those who chimed in on this technique in the elbow pain thread), plus it gets a nice Popeye pump.
Squats are still crazy easy so I’m playing with technique. My toe angle and foot width feel right but the upper back isn’t quite there. Instead of pinching the shoulder blades first, I tried spreading them apart and locking them just before my back touches the bar. It feels like it has a nicer flow through the whole movement.
Apr 9 - Day 6
Squats: 70
OHP: 55
DL: 115 (1x5)
Get in, get out.
Short and sweet.
Apr11 - Day7
Leg mobility, BW Squatsx10, squat - 45x5
5x5
Squat:75
BP:60
Row:80
It’s very tempting to bump up the schedule. Must be patient - patient - patient - patient…
[quote]Crushed_Idiot wrote:
Must be patient - patient - patient - patient…[/quote]
Yes yes yes yes! At least I keep telling myself that, I don’t always listen though.
[quote]minimaltechno wrote:
[quote]Crushed_Idiot wrote:
Must be patient - patient - patient - patient…[/quote]
Yes yes yes yes! At least I keep telling myself that, I don’t always listen though.
[/quote]
Slow and steady!
Things any warmer? we have been getting warm here.
[quote]2busy wrote:
[quote]minimaltechno wrote:
[quote]Crushed_Idiot wrote:
Must be patient - patient - patient - patient…[/quote]
Yes yes yes yes! At least I keep telling myself that, I don’t always listen though.
[/quote]
Slow and steady!
Things any warmer? we have been getting warm here.
[/quote]
Slow and frustrating, more like. A bit boring. But that’s the cost of being a beginner over 35.
Things were warmer. This weekend decided to drop below freezing again. A little bit of snow but not enough to cover the ground entirely. Why is it only warm during the work week? Grrrr.
[quote]Crushed_Idiot wrote:
Slow and frustrating, more like. A bit boring. But that’s the cost of being a beginner over 35.
[/quote]
You’ll get there. I understand the frustration.