2/18/19 5/3/1 full body giant sets cycle 1 day 12 Deadlift primary/Bench secondary
Warmup: Barbell complex x3 with chinups 1/1/1
Main giant set:
5x45# +2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
Switched to mixed grip
Accessory giant set:
Front squat: 5x135#, 5x155#, 5x185#
25# weighted Dips: 10/10/10
Barbell rows 155#: 10/10/10
Conditioning: 20 minutes elliptical, aerobic program at lvl 10, 228 calories burned, and max heart rate of 172 during the high speed parts of the program.
Good to be back to the gym. I think 5 days with only 1 run during that time counts as a pretty good deload, but I wasn’t feeling overtrained at all anyway. 5x355# on the deadlift was harder than 5x275# was on squat, but still had a couple in the tank. This finishes the first cycle of my 5/3/1 whole body giant set experiment, and I think it went really well. I also thought it would be interesting to follow @losthog 's lead and calculate the tonnage that I moved during the workout. Counting warmup, I came up with 37K lbs moved in 50 minutes. I’ll have to keep trying to improve on that as a measure of conditioning. Of course, Bench/Deadlift days will be heavier than Press/Squat days, and the lower body primary days will be heavier than the uppers, but it still gives me a way to track work done/time.
Cycle 2 starts on Wednesday, with the following training maxxes:
2/18/19 food for today:
Breakfast: Shake = 1 cup whole milk, 1 large egg, 1 scoop quick oats, 1 1/2 scoop protein powder. 1/2 of a very large apple.
Lunch: Large salad = broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of chicken with Frank’s Red Hot.
Snack pre-workout: Other 1/2 of very large apple. 1 can of low salt kippered herring.
Dinner: 3/4 of steak/chicken/chorizo fajita plate from La Hacienda, meat with peppers, onions and tomatoes, guacamole, pico de gallo and sour cream on 3 corn tortillas.
Bedtime: 1 scoop protein powder with creatine.
Totals for today: 2224 calories, 176g protein, 167g carbs, 97g fat. Just over my 1 lb/week baseline target of 2190 calories, but then the tracker deducted 919 calories for todays workout, which puts me at 885 calories under. The 250 calorie protien/carb snack an hour before training seems about perfect, and I’m going to continue to shoot for eating close to the same on training and non-training days, plus a small pre- or post-workout snack to fuel the workout.