2016-06-20 training log

Things continue to move along. It’s good, but still not used to it.

So this starts my first “3’s week” back on 5/3/1. Everything went as I would expect it to. I worked up to 8 reps, which is about where it should be. A couple were left in the tank, and 8’s about the cutoff (if one wants to) for the 3’s week. So I do believe I’m where I should be, a little lighter, so good deal. Things all seem on track.

I’m getting used to the stiffs, and am thinking they’re doing me good. I’ve been having some weird lower-back issues and this sort of bending over and rounding my lower back has been really good. I was doing it before, just as a stretch, and so now under a little load should be alright for me. Things aren’t to heavy here, but enough to give me some work. Again, these will just get heavier over time, so no big.

Hypers are kinda fun for me right now, which is weird to say. 🙂 I’m really working on just contracting muscles here, like my hams and glutes — trying to minimally involve the lower back. I know you can’t totally take it out of the equation, but I can shift my mental focus. And yeah, it’s working out alright. Kinda interesting.

And again, no hanging raises — just did crunches. It’s simpler. I’ve been away from dedicated ab work for ages, so I think just sticking with simple crunches for a while until I work myself back up should be good. Then I’ll hit things like raises or even ab wheel. I’m starting to think that ab work each week may be “whatever I feel like, just do something”.

Anyways, feeling good. Not feeling too beat up, and even started to have feelings where I might actually try the 6-week cycles here… might. Depends how I feel when I get there, and I also expect that it may only be feeling good/possible right now because things are generally light. After a few cycles and upping the weights, it may be a little more on my body and I may revert back to the normal 4-week cycle. We’ll see.

5/3/1 Simplest Strength Template

  • Squats
    • bar x whatever
    • 105 x 5
    • 135 x 5
    • 160 x 3
    • 185 x 3
    • 210 x 3
    • 240 x 8
  • Straight-leg Deadlift
    • 170 x 8
    • 200 x 8
    • 230 x 6
  • Leg Curls
    • 30 x 18
    • 30 x 14
    • 30 x 12
  • Hyperextensions
    • BW x 12
    • BW x 15
    • BW x 15
  • Crunches
    • BW x 15
    • BW x 13
    • BW x 10