On my slow journey to improved fitness still. Just finished my 5th cycle of 5/3/1 and now I am going to move onto a 10x3 program from this site for the next few weeks focusing on strength endurance and weight loss since my lifts are plateauing.
I went to a follow up with my sleep doctor and I got the following stats:
Resting Heart Rate: 69BPM, down from mid 90s.
Blood Pressure: 139/92 down from mid 150s and mid to high 90s.
Waist: Not sure, I am still too big for my own comfort, but my pants fall down when I walk (40" in Nov) so I suppose that is a positive. I really need to get rid of my “side fat” though, which I had read is due to high cortisol and can be exacerbated by poor sleep.
What did I do to get these results (figure 2 months):
Interval training with the bike machine (the only machine in my gym). A ratio of 1:2 sprint distance vs walk distance for 10 minutes. I used 10:20 RPMs since I don’t like using a timer. High intensity strongman training, lift a 200lb bag over a bar as many times as possible in 1 minute for 3 sets. And of course the regular 5/3/1 protocol.
Some new lifting stats (these are a month old I haven’t gotten my newest numbers):
Frame Carry of 570lbs for 50 feet. Up 120lbs from November.
Overhead Press (with a push I’ll admit) of 225lbs. Up about 40lbs from November.
Deadlift: Up to 375 since November (315 back then) following a 1 year break of zero deadlifting due to a back injury. 60lb increase
Squat: Actually hasn’t moved from the mid 300s. It got worse somehow? Negative Change. Mid March I hit 250lbs for 10 reps pretty easily, next week I only hit it for 6 and the following week I barely hit it for 5.
Bench Press: Up to 260 from 240 in November. 20lb increase.
Atlas Stone: Hit 230 before I tore the skin on my arms because I was wearing a t-shirt like an asshole. Best I got around Christmas time was 200lbs, so a 30lb jump.
My body weight is still stuck at the mid 260’s somehow. I did get a complement from my friend that my traps, shoulders and upper chest got much bigger. My dad said I lost a little weight in my face (he is usually extremely critical of me so I take that complement seriously). As I said earlier I am concerned that I have extremely bad stretch marks (they are dark purple, large and numerous), and lots of side fat. I feel like for my physical size they shouldn’t be as bad as they are because I know people who are much more overweight than myself and do not have any that are so visible.
I am really hoping this 10x3 high intensity short rest period method will help shed some extra fat. I cut training days down to 2 as the program prescribes since I’m shooting for 2600kcals/day (maintenance around 3500).
Just thought Id share. Any CONSTRUCTIVE input is appreciated.