Good Morning. Long time lurker 1st time poster. I’m 44 years old and last year got off the couch. Fooled around with a couple of different programs finally settled on 5/3/1 in Sept. About the same time I got back into Judo (after a 25 year layoff). My goals have gone from not being fat to being a better/stronger competitor.
Last Nov. I competed for the first time. Didn’t do bad at all, I gave up between 20 and 50 pounds to my opponents and placed 2nd in my division. I’d gotten stupid and entered seniors and masters division. The masters and seniors ran side by side so I just didn’t have the energy to deal with the 18-21 year olds.
Diet- Keto genic. For some reason carbs make my hands swell up and feel arthritic.
Workout 5/3/1 Boring but Big 3 month challenge. This article was timely, I was ending my second 5/3/1 cycle when Jim posted this. Sounded awesome so after the programmed deload I’m giving it a shot. I lift in the morning and do Judo or some conditioning work in the evenings.
Weight 185 lbs down from a high of 235 lbs Bf % by 7 site calipers 10 % down from over 20%.
Short term goals drop 7-8 pounds to move into the lower weight class. 1o dead hang pullups Bench body weight for reps. Enter at least 4 competitions and place in 2 of them.