2017-07-21 training log

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

2017-07-20 training log

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

2017-07-18 training log

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

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. 🙂

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

2017-07-14 training log

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

2017-07-13 training log

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

2017-07-11 training log

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

2017-07-10 training log

Not too bad.

Starting my 2nd week of the “prep & fat loss” program. I knew today wouldn’t be all that hard, given press day. But was it so much easier because it’s a “5 week” so everything’s as light as it can be? because my body is starting to adapt? Don’t know. The real trick will be seeing how next week goes. 🙂

One thing I’m thinking about doing on my pressing days is reducing my inter-set rest periods, to bump up the work. I’m not sure I want to, because I don’t want to impact recovery, especially in light of caloric restriction. We’ll see.

Speaking of, I’m a little frustrated that my bodyweight is hard to determine right now. Am I fluxuating because of water and other such things? Or am I starting to lose a little? Of course it’s only been 1 week so I shouldn’t expect too much, and I’m likely working at a slower rate than past times I went hardcore with Renaissance Periodization. So I need to be patient, but on the same token I don’t want to wait 3 weeks to start to see results because if I haven’t, then that was 3 weeks wasted. I’m just going to have faith and stick with it tho. Because if I’m hungry — which I am — that’s generally a good sign.

5/3/1 Prep & Fat Loss Program

Bodyweight: 244
Rest Period (seconds): 85

  • Press – bar x whatever
  • Press – 70 x 5
  • Face Pull – 55 x 25
  • Press – 80 x 5
  • Face Pull – 55 x 25
  • Press – 105 x 5
  • Split Squat – BW x 15
  • Press – 115 x 5
  • Split Squat – BW x 15
  • Press – 130 x 5
  • Pull-up – BW x 5
  • Press – 150 x 5
  • Pull-up BW x 4
  • Press – 115 x 5
  • Pull-up BW x 3
  • Press – 115 x 5
  • DB Row – 60 x 20
  • Press – 115 x 5
  • DB Row – 60 x 20
  • Press – 115 x 5
  • KB Swing – 40 x 25
  • Press – 115 x 5
  • KB Swing – 40 x 25

2017-07-07 training log

Hopefully today is a good sign.

As expected, today was an ass-kicker, but not as much as the squat day. It wasn’t as physically taxing as squats because squats, but it was taxing because I do hope that I’m getting to a point of depletion so my body will be burning some fat. I’d like to think “how could it not?” given my work has increased (the session, plus cardio) and my food intake has decreased, but the body is a funny thing. It’s been hard because my bodyweight has been up and down all week, but I know to not mind daily changes much. What will be more telling is where I am in a couple weeks.

Still, today I peeded out pretty hard at a couple points. Changing plates on deadlifts takes longer than any lift, so by the time I finished the top set change, I had to start dips and my reps dropped pretty bad. The first rep I just collapsed on because I wasn’t recovered enough so I didn’t have the full-body tightness needed. And I stopped at the reps I did not because my pressing muscles were tired but my whole body trying to maintain the tightness was. I found that interesting. And same on that 1-rep chin-up set — I was just out of gas.

I recovered a bit, but the deadlifts themselves got hard. Again, it’s not a weight that I normally have issue with, but boy… just didn’t have it in me.

So I am hoping that running out of gas here is a fair signal that 1. the workload is high, 2. the calories are low (enough) and I should start to see some impacts to my bodyweight here soon.

Next week is a “5’s” week, so in theory it’s an easier week. ha ha ha. We’ll see about that. 🙂 But it will be good to see how my body is adapting to the work. So far yes, I am hating all of this (the gym sessions, the cardio, the restricted diet), but I know where I want to be — and it’s only 5 more weeks. 😉

5/3/1 Prep & Fat Loss Program

Bodyweight: 245
Rest Period (seconds): 90

  • 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 – 290 x 5
  • Dips – BW x 13
  • Deadlift – 330 x 5
  • Chin-up – BW x 4
  • Deadlift – 375 x 5
  • Dips – BW x 8
  • Deadlift – 290 x 5
  • Chin-up BW x 1
  • Deadlift – 290 x 5
  • Push-ups – BW x 20
  • Deadlift – 290 x 5
  • Inverted Row – BW x 12
  • Deadlift – 290 x 5
  • Push Ups – BW x 16
  • Deadlift – 290 x 5
  • Inverted Row – BW x 10

2017-07-06 training log

DOMS is real. 🙂

I continue to be fascinated by how the day after a new/intense workout I’m sore, but then 2 days after I’m REALLY sore. Going into today was just painful. Note: these sessions are basically full-body workouts, so everything was sore.

But you go through it, because doing the work will make things better overall.

Really, these press days are like a rest day, compared to the squat days (and I’m pretty sure deadlift days too). It’s work, but worlds apart.

Inclines were OK. None of my usual arm pain. I did notice on the heaviest sets that I had a weird pain in my left hand around my thumb — the sort of thing where thumbless grip would have alleviated the pain, but like hell I’ll bench thumbless. Using wrist wraps helped. Interesting.

But otherwise, it was just another day on the program. I expect tomorrow to suck. 😉

5/3/1 Prep & Fat Loss Program

Bodyweight: 244 (had salty Asian food last night, so I expect I’m retaining a bunch of water)
Rest Period (seconds): 90

  • 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 – 55 x 25
  • Incline Bench Press – 135 x 5
  • Split Squat – BW x 15
  • Incline Bench Press – 155 x 5
  • Split Squat – BW x 15
  • Incline Bench Press – 175 x 5
  • Pull-up – BW x 4
  • Incline Bench Press – 200 x 5
  • Pull-up BW x 3
  • Incline Bench Press – 155 x 5
  • Pull-up BW x 3
  • Incline Bench Press – 155 x 5
  • DB Row – 60 x 20
  • Incline Bench Press – 155 x 5
  • DB Row – 60 x 20
  • Incline Bench Press – 155 x 5
  • KB Swing – 40 x 25
  • Incline Bench Press – 155 x 5
  • KB Swing – 40 x 25