Still at it. I've been in the gym steadily all summer and my lifts are looking good. I'm just about back to where I was last December, although my deadlifts are better and my bench is slightly lower.
My bodyweight is up again, fluctuating between 206 and 209#.
My heavy sets at the end of this last 5/3/1 cycle are:
OHP 4@160# strict
I'm still doing the boring but big template, however I have switched the days so that I am doing bench 5x10 on OHP day, squat 5x10 on deadlift day, and OHP 5x10 on bench day. I am not doing deadlift 5x10 on squat day - instead I am doing front squat 5x3 and increasing the weight each week to get my front squat up. I have also been doing hang cleans as a warmup before each workout and heavy hang/power cleans on deadlift days, increasing the weight each week. I think the hang cleans have helped my deadlift along by strengthening my upper/mid back.I am going to pull 500# this year. I'll probably wait until December to test my maxes again, but I will do it.
For the past month I have been experimenting with a peri-workout nutrition protocol. I am mixing up a sweet fruit juice and protein powder shake, drinking 1 third of it 15 minutes before the workout, 1 third of it during the workout, and the last third of it after the workout. (Source: http://www.t-nation.com/training/8-reasons-youre-still-weak-or-fat
, number 3). I'm not going to use their chemical cocktail, but the basis of this is sugar and protein, which I can easily do. My observations:
1. I don't know if it has helped me increase muscle mass more so than my standard procedure (lifting/eating). I have maintained the same average weight all month. I weighed 204 when I first got back to lifting at the end of May, so 2-5 lbs increase since then - not much.
2. I haven't noticed any "extra" energy in the gym. I feel just the same when I'm lifting as I did before.
3. My recovery has improved. I can still feel the muscle soreness, as I still beat the shit out of myself in the gym. However, previously I would get home from work and have no energy and be practically falling asleep by 20:30. Now I have plenty of energy and can play with my son until late at night or do chores or whatever. Even if this is the only benefit, it is worth it to me.
Sunday I have my first workout at a (somewhat) local strongman training facility. I'm going to look into integrating strongman training once per month or so, probably at the start of my 5/3/1 deload week.
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole