Woke at 235.6 lbs. I was a little disappointed to see a jump but I lost seven pounds in five days. That’s not real weight loss. I think the increase was just filling up my glycogen stores with normal eating for a day.
5/3/1 Bodybuild the Upper/Athlete the Lower Trial Run
Modified for my injuries, of course
2 LAP DYNAMIC WARM UP
AIR RUNNER FARTLEKS (RUN/WALK)
30/30, 20/20, 10, rest 2:10, repeat for 3 rounds
9:50, 100 cals, 0.90 miles (missed my best performance by 2 cals and .02 miles!)
OHP (5’s PRO)
bar x 10
95 x 5
110 x 5
125 x 5
95 x 10 x 2 sets
DB OHP FSLish
30’s x 10 x 3 sets
OHP kind of hurts my shoulder. I might switch this to all DB OHP or just do the FSL with DB’s. It’ll take some trial and error to feel out the weights.
ASSISTANCE (3 ROUNDS)
Push, Pull, Single-Leg, and Core for 25-50 reps
NEUTRAL PULL UPS
BW x 6
BW x 10
SIDE TO SIDES
10 ea side
BW x 10 ea
I ran this as a slow circuit. I wasn’t pushing for time but it definitely kept my heart rate up and the breathing rapid. I started out with the plan to do five rounds but then I realized the program calls for 25-50 reps today so I called it early. It’s the first day/week and there’s no need to max everything out. This template will have me doing push, pull, single leg, and core on every training day so we’ll see how that plays out.
I can’t follow the program to a T because I don’t have a prowler or sled. Monday and Thursday calls for running a total of 1600m. I’m going to continue to do my 30/20/10 Fartlek intervals. Tuesday has prowler conditioning and Friday is sled conditioning. It’s too bad I have no way to mimic those. I thought about loaded carries but it’s not the same for really any part of the body.
Anyone have any ideas?
Well, @littlesleeper, I couldn’t resist. I’ll be doing reverse lunges instead of squats and leg press instead of single leg work on the lower body days. I might try rack pulls in lieu of deadlifts but I’m not sure if that will work out. I don’t want to do them if I’m going to be leaning hard to the right. My other choice would just be barbell rows to force some low back work. I’ve also thought about a 45* back extension with barbell row at the top.
I’ve seen a movement where it’s basically a deadlift with a row but I can’t think of the name right now. I’m sure someone around here can help me out. That could be an option since my rowing strength would limit the weight.
And another option could be my high pulls. I’m about to bust out the scratch paper and put together the rest of the week and I really don’t want to forget about those. They’ll either find their way in as pulling assistance or they’ll be the main lift.