After perusing through 5/3/1 Forever again, I think I’m going to give the “Prep and Fat Loss Training” program a try starting on Monday.
In a nutshell:
- 4 days per week
- 3/5/1 programming with 5x5 FSL (weeks 1-3) and 7x5 FSL (weeks 4-6) supplemental work
- 6 week program (two cycles, no deload or change in TM, just increase in supplemental volume - however, if I feel I can move a bit more weight, I might up the TM for cycle 2)
- Bodyweight/light assistance movements which are all performed between sets of main & supplemental work (facepulls, 1 leg squats, pushups, chinups, dips, DB rows, DB swings, ab wheel, etc).
- Complete workouts in <45mins
- Light conditioning 2-4x per week (weighted vest walks, pond hockey)
Main reasons for selection:
- Increase work capacity
- Improve proficiency with bodyweight movements (I enjoyed running 5/3/1 with bodyweight assistance a while back (early 2017?))
- 4 day per week with shorter workout times
- Title of program
As always, I’m excited to start this new program. Now that it is winter, and the basement I workout in is damn cold, I’ve been feeling guilty that I’m not even breaking a sweat during my entire workout these days (low reps, extended rest periods). So I think this will be a good change of pace for me. A little more of a Brian Alsruhe type program, where you are always moving all over the damn place.
So far this week I’ve been pretty good. I’ve been brushing my teeth right after dinner which has turned me off of the late evening/pre-bed snacking. I also haven’t drank a casual evening pint with dinner this week.
My sister-in-law is vegan, and asked her family to join in on “Veganuary”, which is, as it sounds, going vegan for the month of January. As a compromise, I said we would eat 1 vegan meal per day, which we have been.
I’ve enjoyed trying out some new dishes, and do feel that it has reduced my caloric consumption. Something about a big ol’ plate of veggies/rice/beans does feel pretty “clean”.
I’ve made some lentil/bean/veggie burritos, some barley/lentil soup/slop in my Instant Pot, and then some more common staples like oatmeal and berries.