For a first back day, it was a good start. There are adjustments to be made.

I decided I want to keep chin-ups/pull-ups in the mix. I hate them. I suck at them. The only way to stop sucking at them is to keep doing them. What’s different here is at this new gym I actually have to reach for the bar — I have to get up on my tip-toes (the old gym’s bar was low and I’d have to curl my knees to be clear when at a dead-hang). It’s not a bad thing, but it did make getting on the bar a little difficult, because of the torque of the chin-up position. Small issue tho.

When figuring out the plan here, I knew I wanted the “ups”, and because I’m weak and suck at them I knew I had do do them first else, before the muscles were too tired. However, I can’t dive right into them — need to warm-up. So I figured to put in face pulls as a warm-up. All in all, this progression of exercises worked well; I even felt the rows worked better after this bit of work.

That said:

I think I’ll add at least 1 more set of face pulls, tho I contemplate a 4th — basically going for 100 reps to warm up. TBD.

Chin-ups are fine. I may not stick with chin-ups, I may go to pull-ups, because of elbow torque issues. I need to see if the gym has any facilities for neutral grip pullups, or being able to do other things (e.g. a rope or handle over the bar). I’m also thinking about trying a bit wider grip (now I’m just outside of shoulder width). TBD. It’s all details, so long as I do some sort of “up”. And note: all the “ups” are full. I start at a dead hang, shoulders protracted. Then pull up to the chin at or over the bar, then controlled back down, all the way back down to a dead hang (no dropping, nor taking an exaggerated descent — I don’t want momentum, nor to jar my shoudlers). No kipping. No momentum.

The rows felt welcome, however I didn’t feel like I really got it. I’m not sure if it’s a matter of the lower reps and it wasn’t heavy enough? or if maybe I just want more reps. I’m thinking about adjusting the weight slightly then upping the reps. So instead of a 5/4/3/2/1 work up, something like a 8/7/6/5/4 type of thing; a little more volume with the heavier weight. I did like the AMRAP + 50% set tho. Just needs a hair more.

Shrugs were fine. I sometimes feel like shrugs aren’t quite doing it for me, that I need to find a different way to actually get stuff out of it, but for now I’ll stick with this approach.

Then finally pulldowns with the close, neutral-grip (v-bar). These actually felt really good, I felt a lot of work in my lower lats. I just needed to dial in the weight (new gym, new equipment, differences gonna happen). But I dug it.

So all in all, things went fine. I just need some slight adjustments.

• Face Pulls
  • 70 x 25
  • 70 x 25
• Chin-Ups
  • BW x 5
  • BW x 3
  • BW x 3
• Barbell Rows
  • 95 x 5
  • 115 x 5
  • 135 x 3
  • 155 x 2
  • 185 x 3
  • 145 x 12 (AMRAP)
  • 145 x 8 (50%)
• BB Shrugs
  • 275 x 8
  • 275 x 8
  • 185 x 20
  • 185 x 20
• Close-grip V-Bar Pulldowns
  • 110 x 15
  • 120 x 15
  • 125 x 12
  • 125 x 10

That went well, but I am going to make some revisions.

Leg day, and a novel day because I got to use a real rack for once, instead of one of those peg/pyramid types where nothing is adjustable. It was great to be able to put the hooks at my height, the catch pins at my depth, and to be able to unrack the bar and take a simple 2 steps back into position. I felt safer, I felt more confident, and less encumbered by external factors. That is — I could focus on squatting.

An interesting side note is the wall is all mirrors, so I was able to fully see myself the entire time — including at depth. While I don’t want to watch myself too much, I am happy to have it for the positive feedback about where I am regarding depth. I don’t want to focus on it, because I don’t want to be going for a 1RM and focusing on my hip crease and not on the squat itself. But while I’m working up, I certainly can use it as a means of check and reinforcement. I dig that.

Anyways…

Whereas I’m basically doing a mass/hypertrophy focus, squats are a bit of an exception. I think squat is my weakest lift, both in terms of relative poundages but also technique and under-the-bar confidence. I’ve been working on my descent because that’s the setup for everything — when that’s good, the lift is good; when that’s not, the lift is not. A few weeks ago I hit upon some good cues and technique, a good groove, and I’m working on maintaining and improving that. Thus, I’m setting up my work to help me focus on improving my squat.

I do a 5/4/3/2/1 workup, then I want to hit singles up to a nice fairly heavy single. It shouldn’t be a max, tho could be a training max. And somewhat by feel: If I’m feeling good, go for it; if I’m not, just go as heavy as I feel like. I want to push, I just don’t want to overdo it. After the singles, then lower the weight for a set of 3, then like today I dropped and did an AMRAP set (aiming for 8-12, maybe 10-15, whatever… something in that area). No failure, no 50%. I want to have that last set push me, but not kill me. Again, I’m thinking a lot about my technique, so I don’t want to be exhausted and have technique degrade — trying to reinforce this technique improvement, and that won’t happen if I’m tired and sloppy.

I may refine it more, with some more drop sets, like a set of 3, then a set of 5, then an AMRAP. I don’t know yet. But basically, squat more, squat relatively heavy since that helps reinforce the technique, AND since that of course is how I’ll get stronger.

After that, stiff-legs. I changed my mind on what to do here a couple times, like stiff-legs? Romanian deadlifts? In the end, I settled on 1″ deficit (stand on a 45# plate) stiff-legs. Start on the ground with that extra range of motion, knees are bent, and it’s stiff leg (not straight-leg). Focus on dragging the bar up and down the body, with emphasis on pushing the hips back – not hinging. That was just perfect. Just what I wanted.

Lunges. Just bodyweight walking. I like the new gym has a long turf area for things like Prowler pushes and tire flips, and it made for a good walking area. Ultimately it’d be 100 reps each leg, but I have to work up to that. So the first phase? 50 reps each leg, with the goal of 50 finishing it without a break. Today, I had to take breaks. I don’t recall how many I did, but it was maybe like 30 reps each leg, then I took a 1 minute break, then continued, got as many as I could, I think then maybe I was 5 reps each shy, but I was tapped; rested like 10 seconds, then kept going and got the 50 each. As much as I don’t like unilateral work, it’s good for me. This also helps to give me one hell of a pump. 😉

Leg curls. These didn’t go so well. The curl bench they have feels a little awkward. So was it that? having to get used to it? didn’t adjust it as well as I could have? or maybe the fact my quads were burning so much and the downward pressure on them while curling was killing me. Maybe a little bit of all of them. But I didn’t feel like this did anything for me. I’m going to reevaluate. Maybe I drop them. Maybe I add them in but in a different way, like before I lunge. Dunno.

Then calf raises were on the slate but I discovered — this gym doesn’t have any sort of calf raise machines! It doesn’t surprise me when you think about the gym’s orientation, but it also feels like such a standard piece of equipment (but you can’t have all the machines). Still, there are things I can do, I’m not without the ability to, but I opted to scrap calf work for today.

So, you can see there’s a bunch of revising to do. We’ll see how it goes.

• Squat
  • bar x 5
  • 135 x 5
  • 160 x 4
  • 190 x 3
  • 240 x 2
  • 270 x 1
  • 300 x 1
  • 315 x 1
  • 275 x 3
  • 225 x 12 (AMRAP)
• 1″ Deficit Stiff-Leg Deadlift
  • 225 x 8
  • 225 x 8
  • 225 x 8
• Walking Lunges
  • BW x 50e (aiming for non-stop but breaking it up if I have to)
• Leg Curls
  • 25 x 12
  • 25 x 12
  • 25 x 12

So many new things.

Biggest new thing? New gym. After 6 years with the one gym, it’s time to move on. There’s a lot of reasons for why the switch, but ultimately it boils down to changing goals. The gym I’ve been at was fine for quite a while, but for the past couple years I’ve either had wants or needs the gym couldn’t satisfy. Trouble is, most gyms that could be workable are all the way across town (e.g. Big Tex Gym, Hyde Park Gym) and that’s just not workable for me. But I did find a place not too far from the house that looks like it’ll be suitable for the things I want to do these days. I’m trying it out for a month; if it works, great, else I’ll continue searching.

I’ve had a couple sessions at the new place now, and it’s different. Mostly good, just differences. For example, instead of a dedicated bench press station, there’s just a lot of racks and benches, so you put the bench in the rack and adjust everything as you need. That’s actually great, but it just takes a little time to get all the adjustments right. Like today, I had the J-hooks set well but if I could have had maybe 1/2″ more it would have been better — or I learn how to use my lats to pull the bar out of the hooks. The bars also feel different, a little thicker, deeper knurling. Looking up at the ceiling, it’s different. Heck, even the fact that the plates are a hodge podge of brands throws me off when I’m doing plate math. 🙂 None of this is bad, and none of it is major. But it is a lot of little things that change the feel and approach, especially after 6 years of seeing the same thing over and over. I’ll adapt; just takes time to figure out the new setup.

The other thing that’s changing is the programming. I’m going to shift to some mass building for a while, because 1. it’s fun, 2. it should be a little less stressful to my joints. I’m also starting to add more pressing back in, because I want to see if I can get back to flat bench pressing (or not). Everything here is going to start slow. For example, this week I have a rough plan of what to do, weights to use, rep schemes, etc., but I’ll see how it goes. Do a session, evaluate, then next session will have adjustments. I want to be a little lighter, a little more conservative. This allows me to then increase as the weeks go on. I can up the weights, the rep schemes, intensity techniques (e.g. drop sets, failure, forced reps, cheats, etc.). add more sets, whatever.

So with that…

Pressing remains incline, as I start to dabble in more pressing to see how my arms feel. I’m doing the Paul Carter 5/4/3/2/1 workup, followed by an AMRAP then a 50% set.

Following with some DB flat bench pressing, palms facing each other. I kept it simple, just a 3×10 straight set with a little bit of eccentric focus. Then some simple flat flies. This is pretty vanilla stuff, and reasonable to ease me back in. But I didn’t feel it did enough for the chesticles. I think I may change the DB pressing to be something like 1-2 warm-up sets, then to hit a set of 8 to failure, 15 to failure, then 25 to failure (naturally the weight goes down each set). That should put a little more in. This is the first time I’ve tried palms-facing pressing, and from how things felt that’s likely why I didn’t feel it so much in my chest — but it sure felt a lot better on my shoulders and arms. So I’ll try the different rep scheme next week and see how it compares.

A little bit of Press work. I debate if I want to keep this or do something like seated DB press, but I think I’ll keep this for now — I like pressing. This isn’t much, and I don’t expect to make this a LOT either. Just a little bit of “heavy work” for the shoulders.

Then the last thing? Oye! A tri-set: front plate raise (45# plate, AMRAP), then DB lat raises, then DB rear lat raises. This was pretty killer. I’ve usually done the front plate raise with a 25# since I’d go for 100 reps, but here I want to go heavier and to failure. This all worked out great the first set. Second set, I was dying. Third set, I couldn’t eek out the reps because my delts were dead. 🙂 To make up for it, on the 3rd set I did a couple drop sets after each exercise. So front plate 45# AMRAP, then a 25# AMRAP. Then lat raises with the 20’s, then dropped to 15, then 10’s. The rear with the 15s, then 10s. That was enough. I don’t expect to normally do the dropping like that, but I need to adjust my weights a bit because I want to ensure I get the volume — here it’s not about the weight but the volume/reps. Get that pump. So I’ll keep this as-in, just adjust weights.

All in all, I dug it. A few tweaks to be had, but overall a good start.

• Incline Press
  • bar x 10
  • 90 x 5
  • 115 x 4
  • 135 x 3
  • 170 x 2
  • 190 x 1
  • 175 x 12 (AMRAP)
  • 175 x 6 (50%)
• DB Bench Press (4-0-1-0 tempo)
  • 60e x 10
  • 60e x 10
  • 60e x 10
• DB Flat Flies
  • 25e x 12
  • 25e x 12
  • 25e x 12
• Press
  • 115 x 10
  • 115 x 10
  • 115 x 7
• Front Plate Raise, overhead (tri set)
  • 45 x 13
  • 45 x 10
  • 45 x 10 (then drop set)
• DB Lateral Raise (tri set)
  • 20e X 10
  • 20e X 8
  • 20e X 5 (then drop set)
• Rear Lateral Raise (tri set)
  • 15e X 10
  • 15e x 8
  • 15e x 5 (then drop set)

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

Good morning. Nothing really exciting to mention. Worked up, the 225 felt good. Pull-ups felt good.

Actually, the 225×4 is an incline bench PR.

Looking forward to this deload week being over so I can get into my new programming. I am curious how my arms are going to feel, so I am going to ease into things regarding pressing work (fewer sets, lighter weights). See how it goes.

5/3/1 Prep & Fat Loss Program

Bodyweight: 245

• Incline Bench Press – bar x whatever
• Incline Bench Press – 90 x 5
• Face Pull – 70 x 15
• Incline Bench Press – 110 x 5
• Face Pull – 70 x 15
• Incline Bench Press – 135 x 5
• Face Pull – 70 x 15
• Incline Bench Press – 155 x 5
• Pull-up – BW x 3
• Incline Bench Press – 180 x 3
• Pull-up – BW x 3
• Incline Bench Press – 200 x 1
• Pull-up – BW x 3
• Incline Bench Press – 225 x 4 (PR)
• Pull-up – BW x 3

That went better than expected.

Again, it’s deload week and I’m just working up to my training max. Only need 1 rep but if I’m feeling it I’ll take 3-5 but no more. I must admit, given some of my struggles with squatting lately, I was expecting today would be taking the 1 rep and MAYBE 2 if I was lucky.

But I got 5. I probably could have pushed for 6 and MAYBE eeked a 7th, but 5 was the hard limit.

I’m quite happy with this.

Again, carb consumption isn’t out of control, but improved. I’m betting that helped. 😉 Bodyweight hasn’t changed much, but in the mirror I am certainly fuller. And yes, feeling better.

The work up was what it was, no big deal. Just following the protocol and then some light assistance supersets (totally not pushing it, just something). The 250 felt a little heavy but no biggie. The 280 was a little heavy, but also no biggie. Then the 310 just kept going. I didn’t think of “get 5”, I just said “get 1”. Then that felt good, so I could say “get 1”. And I just kept going. Always thinking in terms of “get 1” is a big mental help because it puts you purely in the moment, focused on that 1, and all things into that one. Things work out better.

And I got 5. Very happy. It’s not a PR, but given my progress as of late, it’s quite good. All reps were full, solid, deep.

As well, I found my descents on every rep today to be really good. I wasn’t going slow, but a little more controlled than usual. Everything was very tight. Often my 1 rep feels a little unhappy then the rails are greased and the remaining reps go well, but not today — the first rep always felt good. I want to make sure I keep this sort of cuing and descent.

Anyways, good day. I’m happy.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243

• Squat – bar x whatever
• Squat – 125 x 5
• Crunches – BW x 10
• Squat – 155 x 5
• Crunches – BW x 10
• Squat – 185 x 5
• Crunches – BW x 10
• Squat – 215 x 5
• Neutral-Grip Pull-ups – BW x 3
• Squat – 250 x 5
• Neutral-Grip Pull-ups – BW x 3
• Squat – 280 x 5
• Neutral-Grip Pull-ups – BW x 3
• Squat – 310 x 5
• Neutral-Grip Pull-ups – BW x 3

I’ve started my shift, and yes I’m happier.

Continuing with inspiration from the new “5/3/1 Forever” book, I’m taking the 7th week protocol deload, tho with a little experimentation. I won’t go over the whole protocol (it’s in the book), but I am taking the deload approach of working up to the training max. However, borrowing from another 7th week variation, I’m allowing myself 3-5 reps on the top set if I’m feeling it. I really only need to go for the single, but if I am feeling good I will go for it. It’s just 3-5 reps, no AMRAP, no rep PR, 3-5 at most. Why? Because I started consuming a “normal” amount of carbs since Friday. A little more on Friday, then generally normal over the weekend but I did enjoy chips and salsa at Saturday’s supper. Then yesterday our fridge went out (great…) so it was pizza. So it was perhaps a little more carbs than normal, but I’m ok with that. I look in the mirror and I am certainly fuller looking — hooray for replenishing glycogen stores. Bodyweight was 243 this morning, so really not much change. So, that’s why I’m allowing myself the 3-5 reps on the top set: let’s see where things are as I carb back up.

Approach was simple. Just work up. The back work was light and superset: press set, immediately do a back exercise, then rest for 2-3 minutes; move to the next. No big deal here, just see what I can see and get some deload-oriented work in, then go home. Well, I did 20 minutes elliptical, and I reckon I’m going to keep that in.

This should help me confirm where things are, where things should be, as I move into a different cycle next week.

So today, 175×5 was good. I haven’t really lost any strength, but I haven’t gained any either.

Back work was just to do something. No big deal. Not trying to push it at all.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243

• Press – bar x whatever
• Press -70 x 5
• Face Pull – 65 x 15
• Press – 80 x 5
• Face Pull – 65 x 15
• Press – 105 x 5
• Face Pull – 65 x 15
• Press – 120 x 5
• Chin-up – BW x 3
• Press – 140 x 3
• Chin-up – BW x 3
• Press – 155 x 1
• Chin-up – BW x 3
• Press – 175 x 5
• Chin-up – BW x 3

Yeah, I think I’m done.

Time is precious, and the one thing we really can’t get more of — so don’t waste it. I’ve learned that once I’ve become certain (enough) that something isn’t working, there’s no point in continuing to do that thing – (re)assess, formulate new plan (or refine the old one), and move along. I do this in all areas of my life, but here in the gym is one place that I don’t always apply that – because there’s something about sticking-with and following-through. But that’s not really the right way to be. Yeah, there’s a time and a place, and I’ve done that, but I’m basically to a point where this just isn’t happening.

Yes, I’ve gotten a lot out of the past 5 weeks, but it’s evident I’m not achieving my primary goal and this road isn’t getting me there. So, I’m pretty certain after tomorrow I’m going to cap this off. I’m going to bring my carb intake back up — not huge amounts, but enough so I’m not flat. Let myself eat like that, and have gym sessions that well… are a bit more free-form and what I want to do for a while. I can’t really get back on my 3/4/5 goal just yet because there’s still arm pain issues (very rare, but still there). To that, part of what I want to do is start to poke that with a stick and see exactly where I am and what I can perhaps do. So I’m not neglecting the 3/4/5 goal, just another detour to help me get back on that horse.

But that all said, I’m also giving serious contemplation to getting help again. I had great success when I had 1-on-1 coaching with Renaissance Periodization. I’m thinking about doing coaching again, both diet AND exercise tho — having a complete setup. Will I go RP? Likely. But I’m giving thought to some other people too, like Paul Carter (if he’s still taking clients). So, spend about 6 weeks maybe “normalizing” again, then see about getting some help. It’s evident I don’t have quite enough knowledge to run diet-related things on my own, and I also know I cannot afford to gain much more bodyweight. So yeah, if it derails my work towards 3/4/5 — then so be it. I must always remember my primary objective, and it’s more important to keep my body in check that bench press 315 (tho I still really want to do that).

I don’t think this whole thing was a bust tho. No question my work capacity is up significantly. I expect I’ll stick with the 20-30 minutes of cardio post-workout. And I’m even thinking about keeping chin-ups around, at least in part. It’s been a good experience, it just didn’t achieve what I was wanting.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243
Rest Period (seconds): 70

• Incline Bench Press – bar x whatever
• Incline Bench Press – 90 x 5
• Face Pull – 65 x 25
• Incline Bench Press – 110 x 5
• Face Pull – 65 x 25
• Incline Bench Press – 135 x 5
• Split Squat – BW x 15e
• Incline Bench Press – 145 x 5
• Split Squat – BW x 15e
• Incline Bench Press – 165 x 5
• Pull-up – BW x 5
• Incline Bench Press – 190 x 5
• Pull-up BW x 4
• Incline Bench Press – 145 x 5
• Pull-up BW x 4
• Incline Bench Press – 145 x 5
• DB Row – 65 x 20e
• Incline Bench Press – 145 x 5
• DB Row – 65 x 20e
• Incline Bench Press – 145 x 5
• KB Swing – 40 x 25
• Incline Bench Press – 145 x 5
• KB Swing – 40 x 25
• KB Swing – 40 x 25
• KB Swing – 40 x 25

I can’t wait to eat carbs again.

It’s not that the weights are necessarily heavy, but I just have no gas to push them. I have no idea how I’m going to get through next week. 🙂

I am kinda happy tho to continue to see my pull-up/chin-up going up.

But apart from that, things are tough. I mean, it’s simple bodyweight work, but I just can’t hit many reps since there’s nothing in the tank. It is what it is. Interesting tho, it got mentally better as the session went on. I think part of it was I just stopped thinking about it. But I’ve also added beta-alanine and citrulline malate back in. I took them out investigating if they might be what’s causing my itch to get so itchy, but it’s been over a month without them and I still have the issue, so I strongly doubt it’s them.

The crazy thing is I’m actually contemplating keeping my carb intake around where it is for a little while longer. After this program has run its course, just change to a program that can work a little better with the (lack of) intake, and stay here for a while. I found it odd that thought crossing my mind this morning, but I am considering it. I won’t do it for more than 12 weeks total tho — given what I learned back when I was more hardcore RP’ing. So basically, finish this out, 7th week protocol, 3 weeks anchor, 1 week deload — and that would be the most I’d be on the reduced carbs.

5/3/1 Prep & Fat Loss Program

Bodyweight: 242
Rest Period (seconds): 70

• Squat – bar x whatever
• Squat – 125 x 5
• Crunches – BW x 20
• Squat – 155 x 5
• Crunches – BW x 20
• Squat – 185 x 5
• Crunches – BW x 20
• Squat – 200 x 5
• Dips – BW x 16
• Squat – 235 x 5
• Chin-up – BW x 7
• Squat – 265 x 5
• Dips – BW x 12
• Squat – 200 x 5
• Chin-up BW x 5
• Squat – 200 x 5
• Push-ups – BW x 12
• Squat – 200 x 5
• Inverted Row – BW x 12
• Squat – 200 x 5
• Push Ups – BW x 12
• Squat – 200 x 5
• Inverted Row – BW x 10
• Push Ups – BW x 12
• Inverted Row – BW x 10

I didn’t want to go today.

Woke up and felt like crap. I guess I was restless all night because my throat felt like hell, my back/torso felt like crap — I mean, it was painful to try to stretch up and stand fully upright. Ugh. I wanted to crawl back in bed. I did for a few minutes, and that actually helped my back feel a little better. Then I got my stuff together and went to the gym.

I want to stop this program — I fucking hate it. I wonder if I’d like it better if I had carbs and wasn’t just out of gas the whole time, because when I think about it, it’s really not THAT bad. Yeah it’s a LOT of work, yeah it’s tough, but I’m just not having fun. Hell, in the middle of the session today I had the thought that I might try to run this program (or a similar) at least once a year, like maybe around the end of winter and other more sedentary times — to get the body back in the groove for more physical days. So I guess I don’t totally hate it.

Or at least – I’m enjoying the results.

I cannot deny my work capacity is better. Heck, I’m even feeling a little better body-wise – tho I wonder if THAT may be coming from the warm-up, adding in things like mountain climbers, jumping jacks, broad jumps. Sure I still suck at them, but I’m better each week and things are starting to feel better overall.

But still the bodyweight frustrates me. I know there’s bloat and retention, and I can see improvement in the mirror. Heck, getting suited up in my gear to go teach this past Saturday, normally those pants are a bit tighter around the waist, but things felt a little looser. And I know the scale weight isn’t everything, but still….

So whatever. I’m getting some good things out of this, and I’m sure I’ll look back on it and be thankful for doing it.

But I also can’t wait to be done with it.

5/3/1 Prep & Fat Loss Program

Bodyweight: 244
Rest Period (seconds): 70

• Press – bar x whatever
• Press – 70 x 5
• Face Pull – 65 x 25
• Press – 80 x 5
• Face Pull – 65 x 25
• Press – 105 x 5
• Split Squat – BW x 15e
• Press – 115 x 5
• Split Squat – BW x 15e
• Press – 130 x 5
• Pull-up – BW x 6
• Press – 150 x 5
• Pull-up BW x 4
• Press – 115 x 5
• Pull-up BW x 4
• Press – 115 x 5
• DB Row – 65 x 20e
• Press – 115 x 5
• DB Row – 65 x 20e
• Press – 115 x 5
• KB Swing – 40 x 25
• Press – 115 x 5
• KB Swing – 40 x 25
• KB Swing – 40 x 25
• KB Swing – 40 x 25