Life ain't bad, as predicted, I did well at the end of week 4 on deads. 240x5, 285x5, and 315x10, 5 over the required work set.
This week, I've squatted, pressed, and benched. In week 2, the weights step up and the reps drop. Instead of 5, you do 3 reps, again with as many as possible on the 3rd. OHP, was 65x3, 75x3, 85x8.
I squatted the day before and did 205x3, 225x3, and 255x5.
Benching this morning, I did 75x3, 85x3, and 95x20. Those are the required work sets, but I had more in me, and I'm not a fan at all of leaving anything in the tank. so I did 115x3 and 135x2.
This of course, means that I REALLY underestimated my bench press, or I've grown it really fast. I'm going with option A.
All these workouts are done AFTER a warm up, and stretching, especially with the deadlift and squat. I want to stress this because you can seriously screw yourself up for life if you don't do it right. Proper form and checking your ego at the door are mandatory. Here's the deal. Today I walked into a gym with a bunch of muscled up guys that warm up with bigger weights than I max out at. And I promptly took all the weights off the bar and pressed it ten times, very slowly. Then I added ten pounds and did it again. Everyone can see, and it doesn't matter. I'm a big dude, I look like I should be able to do more. It doesn't matter, my ego was out in the parking lot. No worries though, I found it when I left.
Sugars, damned good. 10X more often than not. A few 90s, pretty much nothing over 130, and that's with me testing after I eat, not hours later, just a bit after. I must be doing something right.
Saturday, March 22, 2014
Saturday, March 15, 2014
Thoughts on 5/3/1 at the end of week one, and it's inventor, Jim Wendler
I'll dead lift in the morning, but that's by far my best lift of the 4, so I'm pretty comfortable giving my impressions.
Obviously, I can't talk about the effectiveness of the strength building aspects of it. What I can talk about is the mental effect.
The concept behind 5/3/1 is a progression of weight and reps to build strength. It's not a body building program, it's not designed to give you huge arms to land chicks, or anything like that. The program has one goal in mind. To make you stronger. Simple enough.
Without going into too much detail, each week has a certain percentage of your maxes that you're supposed to lift, for a certain amount of reps, except the last set, you go balls out.
On the military press, I hit the assigned 5 plus 7 more on the last set.(80)
On squats, I hit the assigned 5, plus 5 more on the last set.(245)
On bench, the same. But I screwed up on the bench. Basically, my brain totally malfunctioned, and instead of lifting 65x5, 75x5, and 85x5, I lifted 65x5, 95x5, and 115x10.
Now here's where I really enjoy the mental effect. It's damned confidence inspiring to be able to exceed goals set by a guy that's squatted 1,000 lbs in competition. Jim Wendler is a no BS kind of guy. If he wants to say something, he says it. His books reflect this. His specific method has been out for awhile and it's obvious that it works. Call me a believer. And with damned good reason.
I plan on sticking to his program pretty strictly, and that being my work outs. It's more than just the 4 lifts, he does suggest conditioning training as well as accessory lifts, and I'll be doing those as well.
I don't want to turn this into a place to pimp a plan, but there are a lot worse ways to spend ten bucks.
Now, why am I sticking to it? Simple. Deciding to get in shape without a plan is called crossfit, and crossfit sucks. It's a damn good way to get hurt, and it has a lot of wasted effort that doesn't benefit you. The reason crossfit doesn't have slow, deliberate (strict) movements is because they're harder (and safer). It's an ego boost to claim you can do ten pull ups, but they're not pull ups, they're swinging like a damn monkey and I personally know people that claim that they can do 15+ pull ups that can't do a single deadhang pull up. Is it better than nothing, probably. But so is a Jane Fonda vhs tape.
More numbers:
Any attempt to take meds when my sugar breaks 150 results in bad hypoglycemia. So I guess I'm no longer med free by choice. I'm med free because I have to be, the lowest dose is now dangerous. This is between a combination of eating pretty clean, without too many carbs, most of those coming from lifting supplements. My numbers are still averaging in the low 100s, usually right around 110. Morning sugars are a tad higher, and they stay up until I eat.
Weight loss is still halted, but no gains. I'm not staying in ketosis, pretty much due to coffee creamer and protein shakes. I've stopped with the protein shakes, and I'm about to work my way off the coffee. Mostly because black coffee is nasty. And I need to dump the creamer and artificial sweeteners.
I'm where I want to be numbers wise, except weight. Part of my body's reluctance to drop fat is possibly the way I'm lifting. I still get comments from people talking about my weight loss, including my wife who sees me 4 to 5 days a week. If I'm still visibly shrinking in her perspective, then maybe I am. She knows better than me for sure. I see me every day, her gaps in seeing me due to my work give her a stronger perspective.
So life is still good, I'm still apparently progressing. That's the name of the game.
Obviously, I can't talk about the effectiveness of the strength building aspects of it. What I can talk about is the mental effect.
The concept behind 5/3/1 is a progression of weight and reps to build strength. It's not a body building program, it's not designed to give you huge arms to land chicks, or anything like that. The program has one goal in mind. To make you stronger. Simple enough.
Without going into too much detail, each week has a certain percentage of your maxes that you're supposed to lift, for a certain amount of reps, except the last set, you go balls out.
On the military press, I hit the assigned 5 plus 7 more on the last set.(80)
On squats, I hit the assigned 5, plus 5 more on the last set.(245)
On bench, the same. But I screwed up on the bench. Basically, my brain totally malfunctioned, and instead of lifting 65x5, 75x5, and 85x5, I lifted 65x5, 95x5, and 115x10.
Now here's where I really enjoy the mental effect. It's damned confidence inspiring to be able to exceed goals set by a guy that's squatted 1,000 lbs in competition. Jim Wendler is a no BS kind of guy. If he wants to say something, he says it. His books reflect this. His specific method has been out for awhile and it's obvious that it works. Call me a believer. And with damned good reason.
I plan on sticking to his program pretty strictly, and that being my work outs. It's more than just the 4 lifts, he does suggest conditioning training as well as accessory lifts, and I'll be doing those as well.
I don't want to turn this into a place to pimp a plan, but there are a lot worse ways to spend ten bucks.
Now, why am I sticking to it? Simple. Deciding to get in shape without a plan is called crossfit, and crossfit sucks. It's a damn good way to get hurt, and it has a lot of wasted effort that doesn't benefit you. The reason crossfit doesn't have slow, deliberate (strict) movements is because they're harder (and safer). It's an ego boost to claim you can do ten pull ups, but they're not pull ups, they're swinging like a damn monkey and I personally know people that claim that they can do 15+ pull ups that can't do a single deadhang pull up. Is it better than nothing, probably. But so is a Jane Fonda vhs tape.
More numbers:
Any attempt to take meds when my sugar breaks 150 results in bad hypoglycemia. So I guess I'm no longer med free by choice. I'm med free because I have to be, the lowest dose is now dangerous. This is between a combination of eating pretty clean, without too many carbs, most of those coming from lifting supplements. My numbers are still averaging in the low 100s, usually right around 110. Morning sugars are a tad higher, and they stay up until I eat.
Weight loss is still halted, but no gains. I'm not staying in ketosis, pretty much due to coffee creamer and protein shakes. I've stopped with the protein shakes, and I'm about to work my way off the coffee. Mostly because black coffee is nasty. And I need to dump the creamer and artificial sweeteners.
I'm where I want to be numbers wise, except weight. Part of my body's reluctance to drop fat is possibly the way I'm lifting. I still get comments from people talking about my weight loss, including my wife who sees me 4 to 5 days a week. If I'm still visibly shrinking in her perspective, then maybe I am. She knows better than me for sure. I see me every day, her gaps in seeing me due to my work give her a stronger perspective.
So life is still good, I'm still apparently progressing. That's the name of the game.
Tuesday, March 11, 2014
It's been a bit, I haven't had much to say. But here's a lot.
2 big things.
About a week and a half ago, I took a home kit A1C test. They're made by Bayer, and are fairly good, they tend to run a bit high in my experience.
The numbers, 90 days. A1C is supposed to be a 90 day average of your Blood Glucose. 7.0 is target for diabetics, 4.0 to 5.6 is non diabetic. 5.6 to 6 is diabetic.
On 1/15 my A1C was 12.8. Obviously way too damned high. At the 6 week mark, half way to hitting the 90 days, it was 8.7. A drop of just over 4 points. Theoretically, continuing that pace, I'd be non diabetic at around 4.6. Realistically, I'm probably headed towards a 6, as towards the end of the 90 days the drop will slow. So, that's a win.
Also, I go through test strips like it's going out of style. I should log it better, but I can still put together trends and gain knowledge. I've been med free for a bit, I don't think I have much choice in it anymore. If I take meds, I get hypoglycemic. Bad juju in both my lines of work.
Morning sugars are still higher than what the 'book' says the should be, 70 - 94 iirc. I'm usually in the 110 range. What else is happening is that even when I eat or drink something that spikes my sugar, like too much coffee creamer, 2 hours later, I'm back to normal, 120 to 140. I'm still eating very low carb. As I type this, I'm eating a ceasar salad, veal with no breading and a mushroom and onion saute over julienne cut Zucchini. I don't even like Zucchini, but a little olive oil and salt and it's good to go, a tad tart, but good. Not zero carb by any means, but certainly pretty low.
Lifting wise, I've started the Wendler 5/3/1 program. It's explained at the link, but basically, it's a program around tried and true principles of gaining strength. Not necessarily getting big and ripped, but getting stronger. I think everyone can agree that getting stronger is a good thing. Honestly, if you're reading this, and you don't want to improve yourself, I don't know what the hell to think. That's what this entire blog is about. I'm not saying that you need to get in a gym and lift heavy. But I am saying that if you don't get off your ass and fix yourself, stop wasting your time reading this.
Now, for a little inspiration in case you're worried about weakness in the gym. One, you don't need to be. Even guys like Arnold had a time in their lives when they couldn't bench press the bar. And I guarantee you that guys like Arnold and Ronnie Coleman and Jay Cutler wouldn't make fun of you for not being able to lift something. They may make fun of you for NOT TRYING, but they, like the vast majority of people in a gym either A, don't give a damn about you, or B, will be encouraging. I have a fair amount of background in dead lifting, so I'm not new to it, and do well enough that I occasionally get people asking me for advice. I'm now repping over 400lbs, which is by no means phenomenal, but it's way more than most people will ever think about doing. I had to lift 20 first. Then I had to lift 30.
I'm squatting over my body weight. Between these two things, one would think I'm pretty strong. Wrong.
I HURT bench pressing 115 lbs. The bar wobbles and sways and I'm damn near pissing myself trying to do it. Someone that squats over 300lbs should be benching at least 240. My military press is even worse. It's so bad that doing the 5/3/1 program, there are a few sets where the bare bar is heavier than I'm supposed to lift for that set. Honestly, it's humiliating. It makes me feel like a little weak girl. But, I go do it. I lift it, and I hurt. And here and there I hurt a little less. And then I add another rep.
Never once has anyone in my gym said ANYTHING negative to me about my two highly deficient lifts. Why? Because I'm in there busting my ass to improve myself. In the gym or out, I bust my ass to improve myself, every single day. Anything less is just plain communism!
About a week and a half ago, I took a home kit A1C test. They're made by Bayer, and are fairly good, they tend to run a bit high in my experience.
The numbers, 90 days. A1C is supposed to be a 90 day average of your Blood Glucose. 7.0 is target for diabetics, 4.0 to 5.6 is non diabetic. 5.6 to 6 is diabetic.
On 1/15 my A1C was 12.8. Obviously way too damned high. At the 6 week mark, half way to hitting the 90 days, it was 8.7. A drop of just over 4 points. Theoretically, continuing that pace, I'd be non diabetic at around 4.6. Realistically, I'm probably headed towards a 6, as towards the end of the 90 days the drop will slow. So, that's a win.
Also, I go through test strips like it's going out of style. I should log it better, but I can still put together trends and gain knowledge. I've been med free for a bit, I don't think I have much choice in it anymore. If I take meds, I get hypoglycemic. Bad juju in both my lines of work.
Morning sugars are still higher than what the 'book' says the should be, 70 - 94 iirc. I'm usually in the 110 range. What else is happening is that even when I eat or drink something that spikes my sugar, like too much coffee creamer, 2 hours later, I'm back to normal, 120 to 140. I'm still eating very low carb. As I type this, I'm eating a ceasar salad, veal with no breading and a mushroom and onion saute over julienne cut Zucchini. I don't even like Zucchini, but a little olive oil and salt and it's good to go, a tad tart, but good. Not zero carb by any means, but certainly pretty low.
Lifting wise, I've started the Wendler 5/3/1 program. It's explained at the link, but basically, it's a program around tried and true principles of gaining strength. Not necessarily getting big and ripped, but getting stronger. I think everyone can agree that getting stronger is a good thing. Honestly, if you're reading this, and you don't want to improve yourself, I don't know what the hell to think. That's what this entire blog is about. I'm not saying that you need to get in a gym and lift heavy. But I am saying that if you don't get off your ass and fix yourself, stop wasting your time reading this.
Now, for a little inspiration in case you're worried about weakness in the gym. One, you don't need to be. Even guys like Arnold had a time in their lives when they couldn't bench press the bar. And I guarantee you that guys like Arnold and Ronnie Coleman and Jay Cutler wouldn't make fun of you for not being able to lift something. They may make fun of you for NOT TRYING, but they, like the vast majority of people in a gym either A, don't give a damn about you, or B, will be encouraging. I have a fair amount of background in dead lifting, so I'm not new to it, and do well enough that I occasionally get people asking me for advice. I'm now repping over 400lbs, which is by no means phenomenal, but it's way more than most people will ever think about doing. I had to lift 20 first. Then I had to lift 30.
I'm squatting over my body weight. Between these two things, one would think I'm pretty strong. Wrong.
I HURT bench pressing 115 lbs. The bar wobbles and sways and I'm damn near pissing myself trying to do it. Someone that squats over 300lbs should be benching at least 240. My military press is even worse. It's so bad that doing the 5/3/1 program, there are a few sets where the bare bar is heavier than I'm supposed to lift for that set. Honestly, it's humiliating. It makes me feel like a little weak girl. But, I go do it. I lift it, and I hurt. And here and there I hurt a little less. And then I add another rep.
Never once has anyone in my gym said ANYTHING negative to me about my two highly deficient lifts. Why? Because I'm in there busting my ass to improve myself. In the gym or out, I bust my ass to improve myself, every single day. Anything less is just plain communism!
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