Today would start the “deload” week of my cycle, but I’m going to take an alternate deload — I’m doing nothing this week.

Not just with Christmas on the way and things to do, but my body is feeling pretty beat up. Friday’s session is still ringing on me… I have had a hard time all weekend getting around on my right knee, my left ankle is unhappy, and my legs are still pretty sore. Just a whole lot of “not good”. So why beat up my body more? Just take the ultimate deload and take the week off and rest.

Looking back on cycle 4, I’m generally pleased with my progress. I hit significant milestones in terms of my press (going to 45# plates), my bench press (broke 200# as a work weight), breaking through my squat barrier, and my deadlift continues to be strong and progress towards 300#. I’m pleased with how things are going.

I’m not pleased with myself regarding how I keep tinkering with diet. I read Wendler’s 2nd edition of his 5/3/1 book and started on his “lean but slow” gains diet approach and it’s not working for me… I already see it’s too much caloric intake and my body is reacting as such. I’m going to go back to what I was doing as it, along with the sprints, was helping. I’m also seriously considering that after this upcoming 5th cycle I may take an even more radical shift towards pure weight loss, even at the expense of the strength work I’ve done so far. We shall see. I was enjoying the slow shedding, where I could obviously see muscle mass gains but weight was staying static so I reckon that meant fat loss.

As for what up with the next cycle… I’m changing it to start addressing what I’m seeing as issues. So this moves away from “Boring But Big” assistance work and more towards “Triumvirate” thinking. Some days, however, won’t have just 3 exercises. I’m not 100% sure where things will lie, the cycle will have some new things so I have to find where they will sit and if they actually will do what I’m wanting, and that will just take time to see and learn. If nothing else, it’ll keep things interesting. No real need to discuss all that here; each day will get discussed during week 1. But otherwise, progression remains: bumping 5# on press and bench press, bumping 10# on deadlift and squat. I am so tempted to bump 15# on the deadlift so I can break 300# sooner, but that’s not the wise way to do things.

Still, so far so good. This is an enjoyable way to get myself out of the office, and certainly been one of the better weightlifting experiences of my life so far. Better than the old “bodybuilder-style” lifting I always did in years past.