I don’t think I’ve ever been happier for a deload week in my life.

Wendler 5/3/1 program, cycle 16 (mark 2), week 4

• Work Set – Deadlift (working max: 355#)
  • 2x5x135
  • 2x5x185
  • 2x5x225
• Assistance – Stiff-Legged Deadlifts
  • 3 x 8 x 135
• Assistance – Pulldown Abs (kneeling)
  • 3 x 10 x 140

While I generally don’t like deload week (what’s exciting about deloading?), this week has been a blessing.

First, the split callus is healing well. At this rate, maybe another week (at least) before it’s fully healed. Work today was less painful than earlier in the week, but still wasn’t pain-free. So at least it wasn’t maximal weights.

Second, yesterday afternoon I started having uh… “digestive issues”. It hasn’t gotten much better; in fact, it in part caused me to wake up MUCH earlier than usual today. *sigh* Instead of walking to the gym I drove, so I could first hit the Walgreens and pick up some “aids” to help remedy my issues. I’m not sure what’s causing this problem. It may be just a fluke, it may be dietary stuff. Not enough information. Nevertheless, it caused me great caution in lifting today; again, maximal weights might have been a problem. Certainly there was no farting at the gym today. 😉

That said, after deadlifting I didn’t feel it was enough. So I dropped down to 135 and started doing stiff-legged deadlifts. I am trying to find something to help my glutes and hams, and lacking a GHR bench, that Good Mornings cause me some issues, well, let’s try this. I had no idea how much weight nor reps I could do, so I figured just start with 135 and see. 8 reps for 3 sets was good enough. I reckon I’ll try for 10-12 reps in general and probably can go up in weight some. Take it slow. I also did this off the floor: feet on floor, barbell on floor. not sure if I want to try something like standing on a box to get a fuller range of motion. We’ll see.

Anyways, that was that. Had to keep it short because well… I have my reasons. 🙂

Cycle 16 (mark 2) review, Cycle 17 preview

So looking back….

First, I had a false-start this cycle because of the flu, thus the “mark 2”. I think it was wise I just started the cycle over.

I am happy with the progress I made. I set a rep PR in squat (275 for 4), and a rep or maybe true PR in deadlift (340 for 5). I’m getting used to the new bench press technique, tho still working on it. Press technique needs some serious attention at this point, so it’s where I’m trying to focus some mental energy.

Speaking of mental energy, I’m very happy with how I’m approaching squats. The “not going to let this crush me” attitude is something I’m happy to be coming into. It’s a welcome change from years of baggage.

I am not sure how the Carb Back-Loading is affecting me just yet. So far so good, as I’m working my way into it. I do think it’s not holding me back, and may well be what’s helping me with some gains and progress. I’ll talk more about the diet stuff in another post later. But so far, so good.

Looking ahead to cycle 17.

I’m going to keep the routine mostly the same. I think my assistance bench pressing will be using the Swiss Bar to help further with easing my shoulders but also hopefully bringing a little more stress and work to my anterior deltoids and triceps, which are my bench weak points. Deadlift will likely see use of stiff-legged deadlifts instead of Good Mornings and probably also Pullthroughs.

I also am looking forward to setting true PR’s in deadlift and squat. I am not sure I’ll hit the 1000# club in 2013… within reach, but I’d probably have to grab for it by doing 1RM’s which I don’t see much need for; just that if I go by my 5RM’s (which is essentially what the 5/3/1 week ends up “testing”) that’ll typically total 100# less so, it’s a longer road. But whatever, as long as I keep going down the road. But I should be able to hit milestones along the way, like deadlifting 405 and squatting 300 (and if I can get to 315, awesome).

And I’ll be staying on CBL. I should get a better picture of it after the end of cycle 17.