Change up.

When I was following a lot of Paul Carter’s philosophy, Paul strongly advocates unilateral work for the lower body, bodyweight, etc.. I hate the stuff, but I cannot deny it’s good for me. Does it help me get bigger and stronger? I can’t say for certain (tho I do get wicked quad pumps from the lunges, split squats, etc.), but I can say for certain it helps things like my knees and ankles. Since I started back on 5/3/1 I’ve been thinking about how to work the unilateral stuff back in, and today I said “fuck it” and did it. I dropped front squats in favor of split squats. These are both feet on the ground, split squatting in place, bodyweight only — get back into it, then start to up the work (more reps, raise the back leg, etc.). Why this? Again, it helps me and has been very good for me, especially towards my overarching “fitness” goals. As for bringing something heavier back in, like front squats or leg presses or something, that’s TBD. I’ve been thinking about some other lower-body switch-up, so, we’ll see what comes of it.

Otherwise, an 80% day. Ending the top set before I want to. Running out of gas (hooray low carb!). But I am seeing the scale number slowly dropping, and some changes in the mirror too. So, onwards. It would be awesome of this rate of loss keeps up (about 2#/week) because I can be done with this sooner rather than later. 😉

BTW, the new Crowbar is awesome. Good lifting music.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 250 x 3
  • 290 x 3
  • 325 x 8
• Split-Leg Squats
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
• Elevated Glute Bridges
  • BW x 20
  • BW x 20
  • BW x 20
  • BW x 20
• Twisting Crunches (superset with bridges)
  • BW x 20
  • BW x 20
  • BW x 14
  • BW x 14
• Seated Calf Raises
  • 35 x 20
  • 35 x 15
  • 35 x 13
  • 35 x 13