I will resume my workout next week, after 3 weeks break off training, from my first cycle of 7 weeks (5 weeks only on SL 5x5). I will start next Sunday or Monday.
The outcome of my 2.5 break (I walked more than usual) was losing 2 lbs of fat (my pants are loose around hip) and I became a little stronger than start date (I was unable to 1 time half push up, now I can half push up 5 times).
I have no medical issues now but I have RECOVERED from severe depression / anxiety (that lasted many years) few months ago. I have the green line to go back to workouts two years ago but only two months I was able to resume it, I need more time to adapt to it (nutrition, workouts, form, movements, stretches, etc).
I have a solid program with a weight progression plan, I definitely will only do 3x5 using SL until I can bodyweight pull ups and chins up and dips to switch to other programs.
My goal is body re-composition / lean out then strength gain, the reason I take it a bit slower than usual.
My goal IS NOT bodybuilding nor powerlifting nor Strongman. I am physically weaker than average and would like to become stronger, physically.
My program is 3 times per week weight lifting only. No cardio at all since I cannot even eat at maintenance (I use to be a skinny fat).
My caloric intake is 1900-2100 calories per week (sometimes up to 2200-2400 every other week). My macro nutrition are 50-60% carbs, 35-20% protein, 15-20% fat.
My approach to nutrition is based on my body’s need from observation over the year.
- I prefer to eat more carbs the night before my lifting, I usually have better results next morning session.
- I keep my carbs moderate in lifting days or I will be sluggish in my workout.
- I prefer a pre-workout protein powder with creatine or my workout will not be as good.
That’s just what works for me.
I sleep 9-10 hours and sometimes even nap, lifting makes me feel exhausted mentally, my workouts used to last at least 1 hour/day at 5x5. I only trained with machines and little dumbbells in past decade, it’s not as nearly as challenging as the barbell itself.
I would definitely say I have A LOT of stress, that might somehow slow my progress, that probably will slow my recovery but I also have no professional / competition goals to go about it in faster way.
(PS: I have taken 2.5 weeks off and I lost 2 lbs while at it by longer walks, my heart rate is back to normal after flying at 130-170 bpm while lifting weights - it was the right decision for my body).
Lifting methodology was 5x5 with 3-5 minutes rest/reps, 4-7 minutes rest/exercise of 5 compound exercises and 1kg/2lbs weight progression plan per week. I will keep the same but switch to 3x5, this is how my workout goes:
Day 1: Workout A
Barbell Chest Press
Barbell Back Rows
Day 2: Workout B
Barbell Military Press
Day 3: Workout A (+1kg/2lbs)
End of Week 1
Day 1: Workout B (+1kg/2lbs)
and so on for Week 2
I have no issue with any respond that suggest I am lazy, I am not gong to join the line of many out there with sport injuries and ruptures disc, from adding ego plates to their barbell while keep shitty form to progress. No point in that to me!
Everyone body work differently, I would rather keep the consistency, than give up on training all together (having fun is more important but if I get both (fun+results), it is possible).
As long as my pants are as loose as possible
My scale reads less overtime (or stay the same)
I proven to be stronger than the weeks before
I must be going about it right for my own body, at least.