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

I’m trying to find some good amongst all this frustration.

It’s frustrating when you’re doing shit you don’t like, that is no fun, but you know is for a purpose and reason, yet that isn’t panning out. My bodyweight is not dropping but just keeps sitting in the low 240’s. I KNOW there’s water retention going on (I suspect the Tyson chicken breasts I’ve been eating were brined and thus loaded with salt) because I struggle to get my wedding ring on and off. So I have to believe progress is happening, it’s just hard to see. So I stick with it.

But what’s something I realized today?

For sure, my work capacity has increased.

This week is basically a repeat of week 1, and it’s not really kicking my ass. Furthermore, it’s more work now. Then it was 90 seconds interset rest, now it’s 75 — that 15 seconds adds up. I’ve also added 2 more sets of assistance work (in this case 2×25 KB swings). The cardio work has been upped to 30 minutes from 20. What’s interesting there? The elliptical take take heart rate and I’ll watch it go from the high 140’s to the low 120’s during the course of that 30 minutes – while my pace and workload increases.

So I think it’s pretty safe to say my work capacity has increased, which is one purpose of the programming.

I can be happy about that.

Still, it’s not my primary goal. But I’ll keep at it.

That said, I do continue to have evolving thoughts on “what next”. For example, I didn’t squat this past Tuesday because whatever it was I did to my neck/shoulder on Monday’s press session? It was painful and very limiting Tuesday morning. I’ve had this happen before, and it’s just a matter of massage, stretching, and time. So I took the day off, kept up with the recovery work, and today it’s not totally gone but it’s workable. But I also noticed my legs/knees are feeling very good. No stiffness when I try to sit or stand. To give them that rest was good.

It’s just manifesting what I’ve known over the years of doing 5/3/1 — that it eventually beats me up and I need to step away from it. It’s one of the most productive programs, but for middle-aged me, the wear-and-tear builds up. I do know that I will finish this prep program, do the 7th week protocol, then a single 3-4 week cycle for an “anchor”, then done with 5/3/1 for a while. But what to do I continue to rethink.

3 days/week to give me a little more rest? Basebuilding? Mass building? Pure bodybuilding? Something basically to give me a change of pace and my body a break. But then I started to think about keeping on some track with my greater goal (the 3/4/5 bench/squat/dead) and with my squat being so weak compared to the other two lifts, I thought maybe about squat focus, like squatting 2x week (one heavy, one light), with a 3rd day for other stuff (upper body), and MAYBE a 4th day too, no deadlifting at all, but I don’t know. It’s a combination of a change, a body break, yet wanting to not stray too far from my core goal.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243
Rest Period (seconds): 75

• 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 – 155 x 5
• Split Squat – BW x 15e
• Incline Bench Press – 175 x 5
• Pull-up – BW x 5
• Incline Bench Press – 200 x 5
• Pull-up BW x 5
• Incline Bench Press – 155 x 5
• Pull-up BW x r
• Incline Bench Press – 155 x 5
• DB Row – 65 x 20e
• Incline Bench Press – 155 x 5
• DB Row – 65 x 20e
• Incline Bench Press – 155 x 5
• KB Swing – 40 x 25
• Incline Bench Press – 155 x 5
• KB Swing – 40 x 25
• KB Swing – 40 x 25
• KB Swing – 40 x 25

I’m sick of this.

It’s a program that’s not much fun. I’m hungry. I’m drained. I feel weak. I’m getting those “not enough carbs in the diet” dizzy spells. And I am not seeing the needle move on the scale.

Well, I do. But it’s up and down. Which tells me it’s other things in the mix, like water retention. And I know there are other factors to measure progress – like how things look in the mirror, and to that I can say my gut is reduced a bit.

But it still gets old to see the scale weight bouncing around and not showing the desired longer-term trend. I do expect it’s been from some salt and water retention. Diet’s been a bit salty lately, but in part it’s 100º+ right now so I’m trying to keep my electrolytes up as well. It’s just a battle.

But this where discipline trumps motivation. And yes, I’m going to stick this out at least another 3 weeks (for the total 6 weeks of the program). And I do want to do the 7th week protocol, then at least 3-4 weeks of an anchor template (still undecided as to what). How I adjust my diet during those last weeks is TBD based upon where I am when I get there. But I am pretty sure that once I’m done, I’m going to change gears and have some fun for at least a few weeks (I’m looking at Basebuilding).

As for today.

Since this is the 2nd 3-weeks, 2 more sets of the assistance work is to be added. So I add in 2 more sets of the KB swings at the end. 100 KB swings total.

During the top pressing set I did something in my shoulder/neck. This is not uncommon, because of the way my neck/shoulders are these days. There’s a hint of pain, but it’s just going to require massage and stretching of the upper traps and neck muscles. I had considered stopping the session, but it was TBD based upon pain — things got better, likely because there wasn’t more heavy stress on it AND it continued to pump additional blood to the area. We’ll see how it feels tomorrow. 🙂

So yeah, shit’s getting old and tired. But just keep plowing ahead.

Oh, and in terms of weights? I have opted to keep my gym weights mostly the same for this 3-weeks cycle as the prior 3-week cycle. I’m going to be dropping the rest periods down (75 seconds this week). I’m getting weaker from lack of carbs. I’m allowing myself to go up on assistance work as it makes sense (e.g. if I can do more pull-ups, do more pull-ups). So press, squat, and bench all remain the same. Deadlifts tho? I went back and recalculated to use 80% of the training max instead, so it dropped session weights around 20# or so. I expect this should work better for me to get in the work, in light of circumstance.

And I am happy to have gotten as many pull-ups today as I did. Strict (total dead hang, to chin above bar, no kick/kip/momentum). This is slowly improving, which tickles me.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243
Rest Period (seconds): 75

• 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 – 120 x 5
• Split Squat – BW x 15e
• Press – 140 x 5
• Pull-up – BW x 5
• Press – 155 x 5
• Pull-up BW x 4
• Press – 120 x 5
• Pull-up BW x 4
• Press – 120 x 5
• DB Row – 65 x 20e
• Press – 120 x 5
• DB Row – 65 x 20e
• Press – 120 x 5
• KB Swing – 40 x 25
• Press – 120 x 5
• KB Swing – 40 x 25
• KB Swing – 40 x 25
• KB Swing – 40 x 25

That didn’t go as planned, but it did go as I thought it might.

I missed the last rep on the top set. There’s zero reason to be missing, so why did it happen?

I was exhausted going into this session. I didn’t want to get out of bed, I didn’t want to go to the gym. That’s a sign of fatigue. The bodyweight work up front isn’t much, but it was still harder to do than usual — another sign. I also know that the 2 deadlift sessions prior were taxing and I felt like they may be overcalculated for the work involved: the lack of carbs, being the last session of the week, etc.. So no it wasn’t the plan, but I can’t say I’m surprised I missed.

So after that top set? I called it. There’s no point in adding to the fatigue. I did go 30 minutes on the elliptical instead of 20, but 10 more minutes of that is hardly adding to fatigue.

What now?

Well, I’m not 100% sure. Obviously I won’t increase the weights on the deadlifts, but what will I do? Going to think about it. Part of me thinks to leave deadlifts at the same weights. Part of me thinks that I’m just going to be worse off as diet will remain as it is, so maybe I should reduce the weight some (tho how much?). Part of me thinks that maybe across the board I should keep everything the same (all weights, all exercises) because of that same reason. I even have thoughts of total change-up, but I do think I should strive to stick with this for the whole 6 weeks at least.

Much thinking. I’ll see where it goes.

5/3/1 Prep & Fat Loss Program

Bodyweight: forgot to weigh myself
Rest Period (seconds): 80

• Deadlift – 165 x 5
• Crunches – BW x 20
• Deadlift – 205 x 5
• Crunches – BW x 20
• Deadlift – 250 x 5
• Crunches – BW x 20
• Deadlift – 310 x 5
• Dips – BW x 12
• Deadlift – 350 x 5
• Chin-up – BW x 3
• Deadlift – 395 x 4

I miss carbs. Not just because they’re delicious, but because you just lose so much in the gym. Weights feel heavier, can’t get as many reps, etc.. It’s my own fault tho. So here I am.

Pressing did feel heavy, but admit it’s hard to tell if it’s just the lack of carbs, the increased workload, or most likely both.

Nothing much else to report then. It’s just getting through the week.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243 (ugh… I hope it’s just some water retention)
Rest Period (seconds): 80

• Incline Bench Press – bar x whatever
• Incline Bench Press – 90 x 5
• Face Pull – 60 x 25
• Incline Bench Press – 110 x 5
• Face Pull – 60 x 25
• Incline Bench Press – 135 x 5
• Split Squat – BW x 15e
• Incline Bench Press – 165 x 5
• Split Squat – BW x 15e
• Incline Bench Press – 190 x 5
• Pull-up – BW x 4
• Incline Bench Press – 210 x 5
• Pull-up BW x 4
• Incline Bench Press – 165 x 5
• Pull-up BW x 3
• Incline Bench Press – 165 x 5
• DB Row – 60 x 20e
• Incline Bench Press – 165 x 5
• DB Row – 60 x 20e
• Incline Bench Press – 165 x 5
• KB Swing – 40 x 25
• Incline Bench Press – 165 x 5
• KB Swing – 40 x 25

Wrecked.

I knew this would be the toughest day so far, and sure enough it was. But it was far more a mental game than a physical one.

Yes, it was a lot of work. Yes it was exhausting. The shortening rest periods, the heavier weights, and even that I am able to crank out a few more reps on the bodyweight work — it all takes it out of you. Then you have to squat again before you’re ready and recovered. It’s a lot of work and it is physically demanding.

But it really was more mental. You want to quit, you can’t quit. You don’t want to do another set, you have to do another set. Things that help? Instead of 1 set of 5 reps, it’s 5 sets of 1 rep performed consecutively. I use that mental trick a lot and it helps because it ensures you put all things into that rep, even if you have to take a moment or two before performing the rep to situate yourself. Whereas when you do rep after rep, form and focus can degrade.

So hey, discomfort is how you get better. (remind me I said that every evening when I’m hungry). 🙂

I will say that it’s different to do this program for a few reasons. First, it feels odd to get so much work and feel it, yet I don’t have much of a pump. Second, doing bodyweight work every session, hitting full-body every session, that’s different for me. I am curious how that will pan out over the long haul. And yes, this change up is making me give serious reconsideration to my goals, in light of my grander directing mission/vision for why I go to the gym and do all of this stuff in the first place. I’m not sure, but I will say I’ve cracked out Paul Carter’s “Basebuilding” eBook again and want to reread it all the way through (not just a skim, full read).

5/3/1 Prep & Fat Loss Program

Bodyweight: 241
Rest Period (seconds): 80

• 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 – 235 x 5
• Dips – BW x 17
• Squat – 265 x 5
• Chin-up – BW x 6
• Squat – 295 x 5
• Dips – BW x 12
• Squat – 235 x 5
• Chin-up BW x 5
• Squat – 235 x 5
• Push-ups – BW x 15
• Squat – 235 x 5
• Inverted Row – BW x 13
• Squat – 235 x 5
• Push Ups – BW x 13
• Squat – 235 x 5
• Inverted Row – BW x 10

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. 🙂

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

Oof. I’m out of gas.

A day like today shouldn’t kick my ass, but it did. I’m out of gas. Hooray for carb restrictions! 🙂

I’m getting used to the workload, both mentally and physically. But I’m just flat out of gas. It was a struggle to get through the deadlifts. Heck, the top set? That should be nothing, but it was painful.

I am not sure what next week will bring. Heaviest weights of the cycle, and continual carb deprevation. oof…. this is going to suck. 🙂

5/3/1 Prep & Fat Loss Program

Bodyweight: 242
Rest Period (seconds): 85

• Deadlift – 165 x 5
• Crunches – BW x 20
• Deadlift – 205 x 5
• Crunches – BW x 20
• Deadlift – 250 x 5
• Crunches – BW x 20
• Deadlift – 270 x 5
• Dips – BW x 16
• Deadlift – 310 x 5
• Chin-up – BW x 5
• Deadlift – 350 x 5
• Dips – BW x 13
• Deadlift – 270 x 5
• Chin-up BW x 4
• Deadlift – 270 x 5
• Push-ups – BW x 15
• Deadlift – 270 x 5
• Inverted Row – BW x 13
• Deadlift – 270 x 5
• Push Ups – BW x 13
• Deadlift – 270 x 5
• Inverted Row – BW x 10

Nothing much to say from today.

Session was what it was. It’s work, but I’m adapting.

Bodyweight is annoying me. But as much as I want to throw in the towel, I’m just going to keep at it. Sigh.

5/3/1 Prep & Fat Loss Program

Bodyweight: 245
Rest Period (seconds): 85

• Incline Bench Press – bar x whatever
• Incline Bench Press – 90 x 5
• Face Pull – 55 x 25
• Incline Bench Press – 110 x 5
• Face Pull – 60 x 25
• Incline Bench Press – 135 x 5
• Split Squat – BW x 15
• Incline Bench Press – 145 x 5
• Split Squat – BW x 15
• 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 – 60 x 20
• Incline Bench Press – 145 x 5
• DB Row – 60 x 20
• Incline Bench Press – 145 x 5
• KB Swing – 40 x 25
• Incline Bench Press – 145 x 5
• KB Swing – 40 x 25

It’s settled: squat day sucks. 🙂

Even tho it’s “light” week, even tho I’m starting to adapt to the program. This is still an ass-kicker. I actually was finding it pretty good, but the last 3 sets of squats? Killed me. Again, it’s the oxygen deprevation that builds up, because you have to keep moving and you just don’t get fully recovered from the prior set before you have to do the next thing. And the bodyweight work isn’t killer work, but it is just another bout of work that adds up.

But, keep going. All you can do.

5/3/1 Prep & Fat Loss Program

Bodyweight: 243
Rest Period (seconds): 85

• 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 15
• Squat – 235 x 5
• Chin-up – BW x 5
• Squat – 265 x 5
• Dips – BW x 13
• Squat – 200 x 5
• Chin-up BW x 5
• Squat – 200 x 5
• Push-ups – BW x 16
• Squat – 200 x 5
• Inverted Row – BW x 15
• Squat – 200 x 5
• Push Ups – BW x 13
• Squat – 200 x 5
• Inverted Row – BW x 12