“Week 4” deload

• Deload – Squat (working max: 230#)
  • 2x5x45 (warmup)
  • 2x5x95
  • 2x5x115
  • 2x5x140
• Asst. #1 – Squat
  • 5 x 10 x 95
• Asst. #2 – Leg Curls
  • 5 x 10 x 55
• Metcon – jump rope
  • Didn’t get far, due to foot issue

And we bring deload week to a close. Brief comments:

I noticed how the past few deload workouts, while the work weight is nowhere near what I can lift, it felt like I was lifting a mountain… just very heavy for some reason. Not sure what to make of that.

Assistance squatting… gym owner noticed and complemented me that I’ve really improved my form. Good to hear. I’ve been working hard on it, the key cue being not just to keep my whole body tight but the #1 cue is “chest up”… sure there’s hip drive, but not at the expense of losing back angle. It’s not lifting with the chest, just ensuring that as the hips drive the chest doesn’t fall. Has made a big difference, and I feel the bar going in more of a perfect vertical path, no rocking forward. I’ll stick with 95 tho because I want to continue to work on form ensuring my knees are not buckling in, that they go outward on the descend, and so on.

Leg curls… jump to 60.

And I didn’t get far on jump rope today. Some years ago I blew out my left ankle and there’s a tendon on the top inside that sometimes gets “out of place” and makes it painful to extend the foot… which happens when you jump! I just couldn’t get through 2 “reps” of the rope jumping. Sucks, but oh well, it happens.

In related news, I did all my medical stuff for the life insurance yesterday, so I’m back on supplements that I gave up (creatine, Jack3d). We’ll see how it all goes. I’m still not sold on the Jack3d, but I’m giving it more time before I make the call one way or the other.

Oh, I should also note this ends “cycle 2” on the Wendler 5/3/1. It’s a slow program, but it’s steady and doesn’t seem to be beating up my body. So I’m OK with it. I’ll start cycle 3 on Friday, going up “prescribed” intervals: 5# on press and bench, 10# on deadlift and squat. I’ll still stay on this modified “Boring But Big” template, changing the deadlift assistance from hyperextensions to Good Mornings, going up on weight/reps on other stuff. Just keep chugging along with minor changes. I do see progress in terms of my strength going up, my weight is up, muscle mass is increasing no question. I’m pretty sure my conditioning is up, tho I haven’t tried to really tax is to see. I donated blood this past weekend and in doing so it generates some health data for me: my blood pressure is excellent, resting heart rate is nice and low, total cholesterol is well below normal (despite all the whole eggs, meat, fats, and “excessive” food intake I have); I’ll have a more interesting bit of results after the life insurance blood/pee tests come back. I’m good with things. 🙂