After much debate, I have decided to start a log. My training has been going incredibly well for the last few months, and I anticipate a stall coming up. Having some outside eyes and ears should help to relieve some of demotivation that comes with a stalling of progress.
In summary: I have been following 5-3-1, on and off for about 2.5 years. I say on and off because school and my job have forced me to step back a few times, for a couple months, and change the way I work out. Since I took a new job I have been able to get on a very regular training schedule and don’t anticipate that to change any time in the near future.
I have a meet lined up in June, and I won’t accept anything better than what I did last year at the same meet.
At that meet, I lifted in the 165 class, and my numbers were:
Squat: 341 (I was only planning for 330, but got a 4th attempt and killed it)
Currently, BW is just about the same and my recently tested/estimated maxes are as follows:
Squat: ~320 (I actually haven’t tested it in a while, but I plant to next cycle)
Bench: 180 (12/19/12)
Deadlift: 375 (~1/6/13)
OHP: ~115 (again, haven’t tested it - will do this week)
So, let’s remember that I’m not a dude, so I am fairly happy with my numbers. I am hoping to one day pull 4 plates…maybe sometime within the next 2 years. Last year I didn’t have any huge training goals since my schedule was so hectic. In September I set a goal to be able to do 10 straight dead hang pull ups and I achieved that on 12/21/13…so I’m glad the world didn’t end on me.
This year my goal is to lift in the June meet in a lower weight class (148), but keep my numbers near where they are right now. I have faith that I can do it - it’s more just putting the commitment in. I work in a gym, so finding time to train is not an excuse.
My plan is to stick to a carb cycling approach - it has worked well in the past. I have lost weight while still seeing strength gains. The weight loss hasn’t been as significant as this though so we will see.
I do some low-moderate intensity cardio ~3 days a week. It significantly helps in my recovery. I am very deliberate in my accessory work, and I will keep something in my program until I stall. I really stick to the basics because they work - and I plan to stick to them until they stop working. But, I am open to incorporating something else if I think it could help.