2013-03-29 training log

I haven’t been this mentally “into the session” in a long time.

Wendler 5/3/1 program, cycle 18, week 2

  • Work Set – Press (working max: 155#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x3x110 (work)
    • 1x3x125
    • 1x7x140
  • Assistance – Press
    • 5 x 10 x 80
  • Assistance – Pull-ups (band assisted)
    • 5 x 10/10/5/5/5 x BW

I’ve had a lot on my mind in recent weeks, and alas it’s crept into my gym sessions. I try to just focus on lifting, but life wedges its way in and I know doesn’t have me 100% into the lift. But I’ve been working this past week at getting a lot off my chest, and my mind is clearing and calming. Thus all I thought about today was the lift itself, and CBL. 🙂

Cranking out 7 reps with 140? I can take that. In cycle 16, 140 was my 5/3/1-week weight and I got 5 reps with it there. I got 5 with 145 last cycle. So hey, next session I do 150…. I’m going to crank it hard. My PR is 3×155, and it would appear I’m on track to blow that out of the water. So long as I keep eating, sleeping, and having my head in the lift!

Speaking of eating….

Carb Back-loading is going ok. I do think I’ve gotten a little lax on the protocol. Not so much cheating, like eating carb mid-day or some such thing. Just that I’m not counting cals and macros and such, and I probably should monitor it more closely. I will say I’ve gotten over the initial hump, and this just feels normal to me now. Sometimes it makes lunch choices a little tricky, but I can get by. And frankly if occasionally life requires me to eat what I shouldn’t, I just roll with it. Like a few weeks ago the family went to another family’s house for a birthday party, and I just ate the food that was given to me (including a bunch of fruit, mid-day). Life goes on.

That said, I have noticed that protein intake is critical. If I don’t get at least 1g per pound of bodyweight, I can run into trouble. I strive for 200g a day. I’m presently at 225#, and by visual indicators only I guestimate my bodyfat is maybe 20%, so yeah, 200g is probably about right as a minimum. If I get a little more, upwards to 250g, that seems alright. And I’ve scaled back my carbs too. I used to feel a need to gorge, but I think I’m settling into a groove. But yes, diet is important, and I’m doing better than I have in the past.

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