2017-07-28 training log

It was a day.

Given how things went last 3-weeks, this 3-weeks starts with lowered weights. This is more where it should be, where the work is good, the intensity reasonable, but it’s not sapping me — given the depleted energy reserves.

I can do this for another 2 weeks, right?

Starting to firm up plans for the anchor cycle. It’ll probably be a fairly straightforward 3/5/1 for powerlifting cycle. 3/5/1, no rep PRs, singles on the 3 and 1 weeks — likely per 3/5/1 for Powerlifting, not Jokers. Minimal assistance work, like maybe between press warm-ups do band pullaparts or face pulls, chins between main sets. Then FSL 5×5 and some other back work in there (e.g. rows). Finish with whatever may work to round things out, like some curls. Done. Squat/deadlift days would be similar workup, FSL, probably nothing superset there (tho I am toying with the idea of light pull-ups). Then finish with a few sets of leg curls or extensions depending on the day. That’s it. Focus on the main lift.

In other news, man… sodium.

The chicken breasts? Because I go through so much, we buy these bag of frozen breasts. Normally it’s not an issue and cost is a big consideration. I looked at the bag. The Tyson brand? like 200mg sodium per 4oz (and I usually have 8oz at a time, perhaps 2x a day). The local grocery store brand? 440mg per 4oz. Yikes! So yeah, no wonder I’m so damn bloated. Couple that with a little extra salt/electrolyte supplementation because it’s 100º+ in Austin right now… sigh.

5/3/1 Prep & Fat Loss Program

Bodyweight: 242
Rest Period (seconds): 75

  • Deadlift – 155 x 5
  • Crunches – BW x 20
  • Deadlift – 195 x 5
  • Crunches – BW x 20
  • Deadlift – 235 x 5
  • Crunches – BW x 20
  • Deadlift – 275 x 5
  • Dips – BW x 16
  • Deadlift – 310 x 5
  • Chin-up – BW x 5
  • Deadlift – 350 x 5
  • Dips – BW x 10
  • Deadlift – 275 x 5
  • Chin-up BW x 5
  • Deadlift – 275 x 5
  • Push-ups – BW x 15
  • Deadlift – 275 x 5
  • Inverted Row – BW x 12
  • Deadlift – 275 x 5
  • Push Ups – BW x 15
  • Deadlift – 275 x 5
  • Inverted Row – BW x 8
  • Push Ups – BW x 12
  • Inverted Row – BW x 10

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