2017-07-17 training log

Starting week 3. Oof.

All in all, not too bad a day, really. But then, the past 2 weeks have shown that the pressing days are work but aren’t killer. But for sure, today was harder than the past 2 press days. Hooray for carb depletion and being out of gas. šŸ™‚

Overall tho, the session went ok. I am realizing that the thing I hate most? Pull-ups. If there’s anything I’d like to skip, it’s those. I’m not sure why. It could simply be because I suck at them, and they’re hard to do (and they’re a little stressful on my shoulders and elbows).

In terms of bodyweight loss, I was at 241 all weekend, 242 this morning. Whatever the exact number, I think at this point that yes there has been a bit of tissue loss, tho not much. 3-4 pounds in 2 weeks? That’s good. But really, the proof will be more when I break into the 230’s — that will be when I know I’m actually losing and not just manipulating. Heck, once I see 240 showing up reliably on the scale, I’ll know I’m getting somewhere.

This change in program has also made me start to think about greater changes. I still want to hit my 3/4/5 goal, but 5/3/1 and other “pure strength building” tends to beat me up badly when I do it for an extended period. I am having thoughts about taking a longer road to my goal; instead of straight strength work, rotating. For example, 12 weeks of strength work with heavier weights and lower reps, less assistance, more focus on main movements. Then take 6-12 weeks on a hypertrophy approach, with lighter weights height reps, more assistance, intensity techniques. Things to give my body a bit of a break. I don’t know, just starting to think about this.

5/3/1 Prep & Fat Loss Program

Bodyweight: 242
Rest Period (seconds): 80

  • Press – bar x whatever
  • Press – 70 x 5
  • Face Pull – 60 x 25
  • Press – 80 x 5
  • Face Pull – 60 x 25
  • Press – 105 x 5
  • Split Squat – BW x 15e
  • Press – 130 x 5
  • Split Squat – BW x 15e
  • Press – 150 x 5
  • Pull-up – BW x 5
  • Press – 165 x 5
  • Pull-up BW x 4
  • Press – 130 x 5
  • Pull-up BW x 4
  • Press – 130 x 5
  • DB Row – 60 x 20e
  • Press – 130 x 5
  • DB Row – 60 x 20e
  • Press – 130 x 5
  • KB Swing – 40 x 25
  • Press – 130 x 5
  • KB Swing – 40 x 25
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