Deload week is over.

I did something to my lower back yesterday during my top set of incline press — different bench, I wasn’t 100% stable on the bench, slid a bit, and it seems to have put increased pressure on my lower back. It’s not bad, but it’s there. Didn’t affect my lifting today tho. Did a nice work-up. The 390 went up quite easily for those 5 reps, and again I stop at 5 because of the deload protocol.

So this is the end of the “Prep & Fat Loss” program.

I didn’t lose any bodyweight that I could tell. I’m not sure why; I have some thoughts.

I did increase my work capacity. As much as cardio work isn’t my favorite, I’m going to keep 20-30 minutes of something light after my lifting. It should help me overall.

It was fun to challenge myself in a different way. Gives me some different thoughts and insights. And as much as I suck at pull-ups and chin-ups, part of me wants to keep doing them (so long as my shoulders and elbows don’t hate it), because that’s how you get better.

I don’t regret the past 6 weeks. I succeeded at some things, failed at others; either way I learned.

I am looking forward to the coming program change.

5/3/1 Prep & Fat Loss Program

Bodyweight: 245
Rest Period (seconds):

• Deadlift – 155 x 5
• Crunches – BW x 12
• Deadlift – 195 x 5
• Crunches – BW x 12
• Deadlift – 235 x 5
• Crunches – BW x 12
• Deadlift – 275 x 5
• Pull-up – BW x 3
• Deadlift – 310 x 3
• Pull-up – BW x 3
• Deadlift – 350 x 1
• Pull-up – BW x 3
• Deadlift – 390 x 5
• Pull-up – BW x 3