Just noticed your screen name and decided to read through your log. 5/3/1 is a great program and with a proper diet you should get those gains you’re wanting.
You seem to be doing a lot of conditioning, how is the scale reflecting your progress? I ask because 3 meals a day and only 200g’s of protein @ 190’s seems on the low side.
Hey dday, thanks for the comment. I’m not familiar with any family in Missouri. There could be a distant relationship though.
Your feedback is timely. I’m just about to post my less-than-great OHP workout from this morning.
My weight has been steady around 185 - 187 lbs for the past two months. That’s kind of what I was hoping to do for the short-term. Last year I did an extreme bulking phase where I went from 169 lbs to 221 lbs in 6 months! It was a lot of fat, but I did get a lot stronger. That ended this past February, and then I cut for three months after that down to my current weight. My lifts stalled while I did that. So I then felt like I should just maintain weight for a bit and try to get stronger while not moving the scale much. Since then my deadlifts and squats have been great, bench average, but my press has been disappointing.
Your post is a good reminder that now might be a good time to slowly start increasing the calories. I think I’ll add a second daytime meal of chicken to bump up the cals and protein.
The conditioning does sound like a lot when I read through it, but it doesn’t feel like much. The running race I did recently did kill me, but I feel like I recover easily from the other stuff since it’s low intensity. It does burn calories though, so that’s another reason to eat more.
No assistance today. I’m doing a swim meet this weekend and I don’t want to be sore for it. It’s the first meet I’ve done in about 6 years so I don’t want to waste the opportunity.
The estimated 1RM total for this week was 893 lbs (Deadlift: 401 lb, Bench: 216 lb, Squat: 276 lb.) That’s my best estimated total ever, so it was a great week. Just gotta work on that bench.
I took a hiatus from my program for about a month due to being busy with work.
I went back to the gym a couple times this week to just get back on track. Did squats and bench press this morning, peaking at 60% - 70% or so of my max. I’m going to start up on 5/3/1 again on Sunday.
OHP Assistance:
75 lb x 10
75 lb x 10
75 lb x 10
75 lb x 10
75 lb x 10
Pullups:
10, 8, 2
Biceps Curls (Barbell):
45 lb x 10
50 lb x 10
50 lb x 10
50 lb x 10
50 lb x 10
The OHP felt good again, and I really powered through the assistance work with that. My weight with curls was a bit lower, but I did the entire 5 sets of 10 in 5 minutes, so there was reduce rest time. I kind of liked doing curls that way, plus it saves time.