5/3/1: Cycle One, Day Four
Boring But Big Template Test
Keep your eyes on YOU. It’s fine to get inspired by others’ physiques, but you have to set your own personal standards. People tend to fixate on their weaknesses, while at the same time obsess over the strengths of others. That’s a surefire way to stay eternally frustrated. It’s a healthier approach to acknowledge your own strengths, and use them as benchmarks by which to bring up your weaknesses. Learn to give yourself a pat on the back for the improvements you make. Keep your eyes on YOU, don’t let the achievements of others dictate your obsessions. – Alan Aragon
It only took a week but my morning routine is finally coming together. I wake up and immediately put on my sweats, start making a PB&B sandwich, get amped for my session, and practically flip a coin to “decide” if I make coffee or not. My newfound whimsical approach to coffee has led me to believe that my affinity for it is habitual and driven by taste rather than necessity: it’s become increasingly easier and easier to forgo a cup upon waking. I’m pleased with this as, a year and a half ago, I was (even more of) a rat bastard without my morning cup of sludge.
What’s even more pleasing is exactly how pumped I was for this session – from the moment I woke up to the moment I loaded the plates for my last 5/3/1 set, I was in it – good vibes all-around for some reason. Must have been the spicy raspberry compote I threw on top of my PB sandwich. Must have been.
Warm-up: “Intense” elliptical for two minutes; lots of stretching, predominantly hip flexorsDeadlifts
165x10 (PR)After playing around with my stance during warm-up sets I think I’ve finally found the “sweet spot” for me feet and even though my hyperextensions aren’t done with heavy weight, I can feel how incorporating them has been making my back stronger. Really pleased with these.BBB Deadlifts
95x10x5Last set was paused, an addition I would plan on keeping if I choose BBB for my assistance work.Back raises
Dumbbell side bends
Cool-down: Stretching. Lots. Of. Stretching.AFTERWARD
Coming out of this session, I felt amazing. In fact, this was probably the best deadlifting, if not overall, session I’ve had in quite some time – form has finally come together (took a pointer from Chewy and put my feet closer together), I’m feeling stronger in my weaker areas (grip/lower back) and the combination of the 5/3/1 and BBB sets left me feeling accomplished but focused on the future.
The only negative about the day was I made a slight macro-miscalculation early in the day and had, oh, I don’t know, roughly 130 carbohydrates to consume when I got off work at 11:15 p.m. So … I had two
servings of cereal and a sliced banana mixed into protein pudding. Maybe “mis” is looking at things the wrong way in that situation.