Tuesday March 6 – 144.4 lbs

Rest day
21:44 stairs, 0.94 miles

2058 cal/191 carb/69 fat/197 protein/50 fibre

After the couple walks on Saturday with a loaded pack my hips and quads were quite a bit more sore than I expected so I figure I had better start getting in some more mileage with the pack and start doing some stairs as well. I did about 30 flights of stairs on Sunday at the office with no load and my calves were pretty sore both Monday and Tuesday which further indicates I had better get to stepping if I don’t want to lay around like a cripple for a week after hiking into the Grand Canyon in May. I still have three full months to get ready but the next two months are a bit tight with mostly 7 day work weeks.

Wednesday March 7 – 144.1 lbs
5/3/1 C5W2D1, High Volume 3/5/1 BBB – DL TM 245

AM:
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 3x170, 3x185, 3x195, 3x210, 7x220, 10x175

PM:
Squats – 10xbw, 2x10x45lbs, 5x95, 5x10x115
Planks – 5 x 60secs

2693 cal/235 carb/108 fat/230 protein/58 fibre


Pulls felt better than they have in a while but look like I am still battling tightness. Planks and squats felt much more difficult than normal. I assume the squats were feeling a bit rough due to the recent stairs and skiing but did not anticipate any issue with the planks. Duck, chicken bacon pasta and all the cookies = cal bomb.
Nit correction: Tuesday macros were actually 2170/194/94/166/37

Thursday March 8 – 146.4 lbs

Rest day

1671 cal/89 carb/77 fat/167 protein/30 fibre

Thought about grabbing the backpack and going for a mile or two last night but by the time I got the kids tucked in I was done.

My youngest had an incident at school earlier this week which resulted in this snippet of an email being sent to my wife and I. Floppy Junior told his friend that he wanted to squish him with a hammer until he died. He also told this friend that he would rip his heart out of his chest. It is really tough to chastise children when you are giggling so I had to wait a bit. Dad of the year award is a lock. Raise a psycho achievement unlocked.

Friday March 9 – 143.5 lbs
5/3/1 C5W2D2, High Volume 3/5/1 BBB – OHP TM 95

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x60, 5x70, 5x65, 5x75, 5x80, 10x65
NG Chins – 5x8xbw
Facepulls – 3x12x45lbs

PM:
Bench – 10x45lbs, 10x65, 5x10x75
Barbell Curls – 10x45lbs, 10x65, 3x8x75
41:32 walk, 2.2 miles, +25lbs

2415 cal/193 carb/99 fat/195 protein/39 fibre

Saturday March 10 – 144.0 lbs

Ski day – 3.5 hours downhill skiing

2483 cal/173 carb/126 fat/183 protein/35 fibre

Did a couple hours of skiing with my boys before their lessons and kept going during their lessons. One of the main lifts broke down and my oldest was stuck on it for about an hour and a half before he was rescued. They couldn’t repair the lift and ended up having to pluck each individual off the lift with a rope with loop harness. He did not enjoy the experience but seemed to get past the trauma within about 20 minutes.

Sunday March 11 – 143.7 lbs

Blow off a workout day

1925 cal/125 carb/91 fat/173 protein/37 fibre

Mar 5 – Mar 11 Daily Averages: 144.1 lbs/16.5% bf/2202 cal/171 carb/95 fat/188 protein /6:51 sleep

Pushed Sunday’s workout to Monday. Or Monday and Tuesday depending on how tonight plays out. Cals were a little higher than target this week but activity was up a bit as well.

Monday March 12 – 143.3 lbs
5/3/1 C5W2D3, High Volume 3/5/1 BBB – Squat TM 225

AM:
25 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 2x10x45lbs, 2x5x95, 5x125, 5x145, 5x165, 5x170, 5x180, 5x190, 10x165

PM:
RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x10x125
Hanging Knee Raises – 5x15

2335 cal/241 carb/71 fat/180 protein/32 fibre

Left hip/glute/groin felt a little better when initially warming up in the morning but went downhill as soon as I started squatting. Blew off a workout Sunday night to play penny poker online instead. I booked an 80 cent win so it was obviously all worth it in the end. I only realized just this week that Pokerstars and Full Tilt merged a while ago so I thought I had another chunk of cash out there in poker land but apparently it is already in my PS account. Also realized this week that my Party account had been cleaned out by inactivity charges and apparently I hadn’t played there since 2014. It was only a couple hundred bucks (I think) and I couldn’t stand their software but I liked having the option.

Tuesday March 13 – xxx lbs

Stairs – 31:59, 1.2 miles

1707 cal/85 carb/72 fat/193 protein/34 fibre

I turned the stairs into the poor man’s treadmill desk and reviewed and edited a report for the first 20 minutes. Made for a slower pace than normal and likely a really crappy edit job.

Wednesday March 14 – 142.7 lbs
5/3/1 C5W3D1, High Volume 3/5/1 BBB – Bench TM 135

AM:
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 10x65, 5x90, 5x95, 5x100, 5x110, 5x115, 14x95
KB Rows – 5x13x16kg
DB Hammer Curls – 3x13x25lbs

PM:
OHP – 5x10x47.5lbs
Fat Grip Pullups – 5x7

2128 cal/163 carb/72 fat/228 protein/41 fibre

Added a rep here and there. Party poker funds reinstated but of course there was even less there than I remember. Ah well, 3 online options now to mess with.

Thursday March 15 – 142.8 lbs

Rest day

2087 cal/198 carb/89 fat/148 protein/37 fibre

Consumed recovery cookies.

Friday March 16 – 144.0 lbs
5/3/1 C5W3D2, High Volume 3/5/1 BBB – DL TM 245

AM:
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 5x160, 5x170, 5x185, 5x195, 5x210, 10x175

PM:
Squats – 10xbw, 2x10x45lbs, 5x95, 5x10x115
Planks – 5 x 60secs

2343 cal/208 carb/84 fat/209 protein/42 fibre

Pulls to start the day were okay. I was expecting the top set to feel a bit easier than it did. Squats are still feeling terrible.

Saturday March 17 – 143.7 lbs

1.5 hours downhill skiing
45:04 walk, 2.34 miles, +25lbs

2400 cal/136 carb/118 fat/206 protein/42 fibre

Took the kids skiing for what I expect to be the last time this season. Their last lesson of the year was last week but they both wanted to go out again so we went pretty early and caught the hill when it was nice and quiet. It was also f'ing cold which wrapped the day up short for both of them. So, instead of skiing we stuffed our faces with bacon, eggs, sausages and butter drenched toast. I meant to go into the office in the afternoon but lazing around and napping trumped that. Got off my butt and went for a little walk with the pack eventually.

Sunday March 18 – 144.1 lbs
5/3/1 C5W3D3, High Volume 3/5/1 BBB – OHP TM 95

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x55, 5x70, 4x75, 3x80, 2x85, 4x90, 8x75
NG Chins – 5x9xbw
Facepulls – 3x13x45lbs

PM:
Bench – 10x45lbs, 10x65, 5x10x75
DB Curls – 3x12x25lbs

2238 cal/140 carb/97 fat/219 protein/46 fibre

Mar 12 – Mar 18 Daily Averages: 143.4 lbs/16.8% bf/2177 cal/167 carb/86 fat/198 protein /6:05 sleep

Fourth rep at 90 for OHP felt like a ball buster. I should have taken a video so I could see what it actually looked like. Added a rep to each set of chins and may not be far off being able to add another. I am finding that breaking the workouts into a morning and night portion is really helping keep things more manageable. Not sure if I am losing any benefits along the way though. Need to focus on getting some better sleep this week.

Monday March 19 – 143.7 lbs

Stairs – 32:49, 1.26 miles, 472ft elevation, +25lbs

2103 cal/137 carb/98 fat/190 protein/40 fibre

Stairs with a pack on were tougher than I was expecting. Will need more of that.

Tuesday March 20 – 143.1 lbs

Rest day

1855 cal/119 carb/85 fat/178 protein/34 fibre

Calves are still pretty sore still from doing stairs on Monday night with a weighted pack. I thought the rest day might fix me up but based on how my legs felt during squats this morning it wasn’t just my calves that were still feeling the impact.

Wednesday March 21 – 142.6 lbs
5/3/1 C5W4D1, High Volume 3/5/1 BBB – Squat TM 225

20 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 2x10x45lbs, 2x5x95, 5x135, 5x170, 5x180, 3x190, 2x205, 3x215, 2x215

2063 cal/169 carb/83 fat/184 protein/39 fibre

Squats continue to be a struggle. I think my depth was a bit better but I got way forward on a couple reps and pulled up well short of my target number of reps on the last set. Did a couple extra at the same weight and scrapped the back off set. I’m not sure if my squat woes are related to my hip/glute/groin issue, decreased frequency with 5/3/1 compared to GSLP, decreased hiking, more focus on achieving depth, or being a huge pussy. Probably a combo. My legs were still sore from doing stairs earlier in the week but squats have been consistently horrible for a couple months so I discount that. Not that it really matters anyway and it isn't like I am really eating to support strength gain. I did not get back to bbb dl’s last night but finished up this morning.

Thursday March 22 – 142.6 lbs

AM:
20 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x10x125
Hanging Knee Raises – 5x15

1887 cal/138 carb/73 fat/189 protein/31 fibre

Finished up Wednesday’s workout on Thursday morning.

Friday March 23 – 142.2 lbs
5/3/1 C5W4D2, High Volume 3/5/1 BBB – Bench TM 135

AM:
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 10x75, 5x100, 4x110, 3x115, 2x120, 5x130, 8x115
KB Rows – 5x13x16kg
DB Hammer Curls – 3x13x25lbs

2411 cal/245 carb/78 fat/167 protein/40 fibre

Had a pizza and beer function after work and never got back to finishing up that workout until this morning.

Saturday March 24 – 143.3 lbs

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 5x10x47.5lbs
Fat Grip Pullups – 5x7

PM:
38:32 walk, 1.98 miles, +27.5lbs

2135 cal/180 carb/78 fat/200 protein/38 fibre

I finished up the bbb stuff from my Friday Bench workout on Saturday morning. I got out for a little walk after work and added a few pounds to the backpack which felt like closer to 10lbs for the first 15 minutes or so.

Sunday March 25 – 141.8 lbs
5/3/1 C5W4D3, High Volume 3/5/1 BBB – DL TM 245

AM:
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 3x165, 5x185, 4x195, 3x210, 2x220, 5x235, 10x195
Hanging Knee Raises – 3x17

PM:
Squats – 10xbw, 2x10x45lbs, 5x95, 5x10x115
39:00 walk, 2.1 miles, +27.5lbs

2498 cal/167 carb/101 fat/246 protein/38 fibre

Mar 19 – Mar 25 Daily Averages: 142.8 lbs/16.2% bf/2136 cal/165 carb/85 fat/193 protein/7:06 sleep

Pulls went okay again. I was planning on another rep or two on the top set but form felt like it was breaking down so stopped after 5. Squeezed in a couple reps beyond planned on the backoff set. Averaged over 7 hours sleep per night which is a nice bump over last week. Fell asleep before 9pm on Friday and 10pm on Saturday which helped quite a bit. #dadlyfe

That is the end of another cycle and I have a strength block coming up next with 3/5/1, pr sets, first crack at jokers, some variation of first set last and then SST in place of BBB. This will be another old man four week cycle at 3 days per week. Bumping Squat TM by only a half-step and regular bump for the other lifts.

Monday March 26 – 142.5 lbs

Stairs – 45:05, 1.85 miles, 567ft elevation, +27.5lbs

1878 cal/112 carb/73 fat/203 protein/28 fibre

After the first 32 minutes of slogging up and down the stairwell I started taking the elevator to the top and just walking down for the most part. I really only care about training my joints to handle the downhill portion and going up just beats the piss out of me. After about four trips up and down my heart rate seems to tick over 180 by the time I get to the top each time.

I have no idea what any of that means, but good luck with it!

Thanks krunic! It's all Jim Wendlerese. PR sets are As Many Reps as Possible for the last set, jokers are additional sets of low reps at higher weights, first set last is some form of back-off set typically using the weight from the first work set and SST is the Simplest Strength Template rep routine for supplemental lifts. SST is something like: 8x60% of Training Max, 8x70%, 6x80% on the first week, 10x50%, 10x60%, 10x70% the next and then 5x65%, 5x75%, 5x85%. Bumping squat Training Max by only one-half of what Wendler recommends, because old and lazy.

Tuesday March 27 – 141.4 lbs

Rest day

1931 cal/172 carb/77 fat/154 protein/29 fibre

After work function that required consuming pizza, smoked meat sliders and chicken tenders but kept things under control by eating protein, spinach and air earlier in the day to pave the way for junk.

Wednesday March 28 – 142.6 lbs
5/3/1 C6W1D1, 3/5/1 SST – OHP TM 100

AM:
25 mins core, mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x55, 3x70, 3x80, 4x90, 2x90, 2x95, 1x100, 7x75
NG Chins – 5x9xbw
Facepulls – 3x14x45lbs

PM:
Bench – 10x45lbs, 10x65, 8x85, 8x100, 6x110
DB Curls – 3x13x25lbs

2051 cal/207 carb/62 fat/186 protein/38 fibre

4x90, 2x95 and 1x100 OHP sets all felt like they had excessive lean back and made my lower back unhappy.

Thursday March 29 – 143.2 lbs

Rest day
30:05 walk, 1.6 miles, +25.5lbs

2014 cal/154 carb/77 fat/188 protein/28 fibre

Snuck in a short walk first thing in the morning before work.