Back to my light week numbers.

Working on the lower box is still lighting me up.  Very sore in the hamstrings and glutes.  Nothing wrong with this, just very noticeable.  Couple the lower box with no box for DB Squats and it's leading to some sore mornings.  Oddly, it feels good.

Monday: Squat

  • SSB Box Squat: 185x5/205x5/3x5@225, FSL: 3x5@185
  • Dips: 5x10
  • Pull-ups (neutral -grip): 2x5 BWT, 2x5 w/25lbs, 8 reps w/25lbs
  • Prowler: 6 trips of 40 yards w/135lbs

Tuesday: Conditioning

Bike: 30 minutes

Wednesday: Bench

  • FBB Bench: 165x5/185x5/205x5, FL: 5x10@165
  • DB Squat: 5x10 w/75lbs
  • Snatch-grip RDL w/shrug: 5x10@135

Thursday: Conditioning

Bike: 30 minutes

Friday: Deadlift

  • Trap Bar: 185x5/205x5/5x5@225
  • DB Row: 5x10
  • Dips: 5x10
  • Prowler: 6 trips of 40 yards w/135

We have a football camp on Saturday that I have to be at to warm-up the kids.  And, a few football players and a softball player are coming in to get an extra lift (I offered it) so I'll probably do something while they're here.  Might as well.  Better than sitting around watching them.

Really a great week of training.  What I've started doing is playing around with my 5/3/1 sets.  I have the set numbers/progressions and I came up with some options on how I can do them.  I'm not comfortable enough to try and continue my progress of adding weight to the bar.  I'll have to talk with my doctor who told me to never lift anything more than 20lbs again for the rest of my life about this.

So, I figure I can use what I have and make it easier or harder by doing my sets in different ways.  My "go to" progression is the 3x5 5/3/1 work sets (5's Progression) followed by 5x5 FSL work.  Sometimes I'll do 5x5 at my top set.  Other times I'll do 2-3 at my top weight then drop to 2-3x5 for FSL.  I've been doing 5x10 with my bench work for FSL.  Sometimes I'll do 2x5 and 1x10 with my work sets and then drop to do my FSL.  You get the idea?

Honestly, there's really no rhyme or reason to it.  Just doing what I feel like, or don't feel like that day.  Often times I've found that when I have an idea I generally like it, but then regret it once I've started training.  Naturally, I stick with it because I figure if it sounds bad, it'll probably be tough and I have to find ways to make 225-245lbs on a squat or deadlift tough.

I've also fallen into a nice groove of 30 minutes on the bike 2 days per week.  Once I get moving in the morning my body loosens up and I generally feel pretty good everyday.  It's weird, but I can't remember the last time I took ibuprofen for pain.  Obviously, what I'm doing is making me feel better, as a whole.  Although, the mornings are rough, as I mentioned earlier.

I've been on a "strict" two meals a day regimen.  Just like the diet experts recommend, right?  For the record, I do know this is not ideal and I really should eat 3-4 times a day.  In my defense (of my terrible eating habits), I have been very good about breakfast and dinner.

Breakfast

  • 3 eggs
  • 2 sausage patties or 4-6oz piece of steak
  • 2 pieces of buttered toast (white bread, of course)
  • 1 apple fritter (lifting days - I need the extra carbs, right?)
  • 1 apple
  • 1 banana
  • 1 bottle of water
  • 1 cup of coffee (protein scoop of grounds)
  • 1 Diet A&W Root Beer (I thank Juliet Wendler for this)

Dinner

  • About 1lb of ground beef, steak, pork chops
  • Baked potato, potato salad (it's summer time), 1/2 cup of rice
  • Salad (with lots of dressing and croutons or Club crackers)
  • 1 apple
  • 1 banana
  • 1 bottle of water
  • 1 Diet A&W Root Beer (I actually prefer diet to regular - the sugar upsets my stomach)
  • If I'm feeling lazy I get the Spicy Chicken Salad from Wendy's with double meat instead of cooking.

Snack (if it happens)

  • Greek yogurt with frozen berries (sometimes granola)
  • Turkey Hill Chocolate Peanut Butter Cup ice cream (honestly, not very often, lately - maybe 1x a week)
  • cheese and crackers
  • I've had a night time snack twice this week

I'm sitting right around 270lbs (a little heavier than I want to be - as decided by me, not my doctors - they haven't actually given me any weight loss recommendations).  About a month ago my 3 GA's all got a chance to pinch my fat with the calipers.  All three measurements (3 each by all three GA's) came out between 11% (no way I'm that low) and 15% (more believable).

I think my body is in one of those phases where it would just pack on lbs if I actually ate 3-4x a day and let it happen.  I've had 3 different people comment on how lean/skinny I'm looking.  Makes me feel good because I'm about 5lbs lighter than I was pre-surgery.  Obviously, the conditioning style of my workouts is leading to this "slimmer" look, although I don't feel lean.  But, I have noticed my two 2xl under armour shirts are getting way too tight in my back and my belt has been tightened a notch.  Seems I'm back to a 3xl shirt and maybe down a pant size.

I've gotten into a nice groove with workouts - I'm feeling it.  I have little desire to train and have to force myself to do it, but once I start I always feel better.  The joys of having trained for 25 years.  Zero motivation to do it.  A whole lot of discipline to get it done (yeah, I'm patting myself on the back).