Originally posted 31 August 2009
Coming off Starting Strength for the past 3 months or so and made some good gains there, but squatting three times a week was starting to take its toll on my recovery. Plus that much leg work made energy systems work on off days very difficult, so I gained a little more fat mass than I would have liked. I think 5-3-1 is a good program to transition to now that I have my basic strength built up and can actually do a little bit of conditioning again. So let’s see how it goes!
Starting 5-3-1 this Wednesday (2 September) so I thought I’d go ahead and capture all my thoughts in a log so I can make sure I’m ready to roll. Already got the e-book and read through it and am going to be using the Triumvirate template. Programming should look like:
Military Press - 5/3/1
Dips - 5x15
Chinups - 5x10
Deadlift - 5/3/1
Good Morning - 5x12
Leg Raises - 5x15
Bench - 5/3/1
DB Bench - 5x15
DB Row - 5x10
Squat - 5/3/1
Leg Press - 5x15
Leg Curl - 5x10
1 RM Maxes as of this week are:
Squat - 425 (tested)
Military - 170 (tested)
Deadlift - 405 (tested)
Bench - 310 (calculated)
Energy systems work will be 2 days a week on Tuesdays and Thursdays. Tuesday I will do a V-Burn Challenge, which is 5 or so circuits of different bodyweight exercises used on the V-Diet. Thursday is a Tabatas workout using Front Squats. Not sure how much weight I’ll be using, but the first time I tried these was last week and I puked after 2.5 minutes with an empty bar, so this will be interesting.
Also going to do half hour NEPA walks after my workouts on lifting days.
I will reevaluate adding in more conditioning work if I start to adapt to this or my bodyfat starts to creep up, but for now I think it will be ok since I’m not currently doing ANY energy systems work.
Diet is going to be eating around 4,000 calories a day. Workout days will be higher carbs, with low carbs on my non workout days. I am taking advice from Jim Wendler in an e-mail he wrote about nutrition advocating a 40 g or so protein shake before meals, followed by a lean protein source, then fruits and veggies, and finally some starchy carbs if still not full. Seems to make sense in keeping the starches to a minimum.
I’ll be doing this before breakfast, lunch, and dinner. Will be having super shakes as snacks in between (1-2 a day) and cottage cheese/cocoa/peanut butter mix before bed.
I’ll be following Thibideau’s Peri-Workout protocol as follows:
WO - 60: Alpha-GPC (2 caps)
WO - 45: FINiBAR (1 bar)
WO - 30: Surge Workout Fuel (2 scoops) + Creatine (5g)
WO - 15: Surge Recovery (1 scoop)
WO (30 min in): Surge Recovery (1 scoop)
WO + 15: Grow! Whey (1 scoop) + Creatine (5g)
WO + 60: P+C Meal
Not exactly how he has it lined out, but its what fits my needs the best for now.
Going to be putting up starting stats, measurements, and pics Monday or Tuesday. Can’t wait to get started!
Wanted to get my starting stats and pics up last week, but that didn’t turn out so hot. I got my measurements in, but tried to do bodyfat and do pictures; failed at both. My roommate wasn’t doing the calipers correctly, or I have lost 10 lbs of LBM in a month while my bodyfat has skyrocketed from 13.7% to around 23%.
I don’t think that’s likely and I will get someone that actually knows what they’re doing to retest me soon. As for the pictures, the chick roommate I live with of course couldn’t figure out how to work her digital camera after taking them (that’s kind of a lie, she just couldn’t find the cord) so they are lost in limbo somewhere. Hope to get those up soon.
Starting Measurements are:
Stomach (Navel): 41.25
Stomach (Widest): 41.25
Above Hips: 39