This isn't going to be much of a surprise, but I really enjoyed the first 4 weeks of 5\3\1. It is what every good strength program should be; enjoyable, simple and effective! Even in the short space of 4 weeks, I added to all my lifts- more so the shoulder press, which I have struggled with for years.
I did come across some negatives, not so much with the program itself - it was more to do with the time I had available to complete the workouts. Like most of you reading this, I work full time, as does my wife. We have a beautiful little girl to make time for as well as other family commitments. I'm in no way complaining; it's been this way for some time now and I always manage to maintain a healthy lifestyle and create a really good balance between father, husband and athlete/weight-lifter. What I found was this: I had the time to do the main components, the big four lifts (I split them over two days), but I couldn't manage to get any isolation/assistance work in. The fourth week was my de-load week and I used this to think about the goals I set back in January- the main one being to add lean muscle mass, as I want to weight around 72kg.
I've been consuming 300g of carbohydrates, 160-180g of protein, and 90-110g of fat a day, I've done very light cardio and I'm still at a desk for about 6 hours a day. I jumped on the scales and I still weigh exactly the same as I did before Christmas! I'm not overly surprised as I was following a strength program which has very little volume. I had a long think about what I want to achieve and where I am right now. I feel strong, I can pretty much train with anyone any size in my gym and not be a million miles away from the weights that they are lifting. I can squat 3 times by body weight, I can bench twice my body weight, I can shoulder press my body weight and I can dead lift two and half times my body weight. I looked at these stats and all I see is YOU STILL WEIGH 68KG. I know people say "Oh don't worry about what the scales say" - these people are usually trying to get the weight to go in the other direction. I feel and look ok, and I'm happy with my body. I'd just be happier weighing over 11st.
So where do I go from here? I thought back to a simpler time, about 5 years ago, when I was in the army. I was following a very 'normal' training split - back and biceps, chest and triceps, shoulders and legs. I ate like a king (a very hungry king) and soon enough I was 13 stone, that's two stone heavier than I am now! I remember having a good bench press, maybe about 120kg. I didn't dead lift and my squat was about 60-70kg.
This is how I looked -
In all honesty I don't think I look that big - not considering I was two stone heavier. I have a faint outline of what resembles abs. I know I was wearing a size large in my tops so I could get my arms in and those shorts I have on are a 32". I'm a 29-30" now and my tops are either a small or medium, a SMALL! Who the frig admits to that! ha ha
I have no idea what I've been writing now, hang on while I read it back ...
Ok I'm with it - I want to look like I did last year but heavier and I'm only going to be able to do that if I add muscle, to add muscle I have to train for hypertrophy.
This was me last year at 65kg
This is where I have to defend myself, as I bet you're thinking - 'what's this guy on about? He looks good there!' Firstly thanks, I do look good here ha ha. BUT you have to remember with a top on I look like this -
The Plan
4 weeks hypertrophy phase followed by alternate weeks hypertrophy and strength.
I read this by Layne Norton maybe about two years ago now and it's always been at the back of my mind:
I know I can't get to the gym that many times a week but it's possible that if I sacrifice some sleep I can get there 3, maybe four times a week and get a session in before work.
With that in mind I got my ass out of bed this morning and trained legs. This is what I did.
All 4x8
Back squats
70kg
80kg
85kg
90kh
Front squats
60kg
60kg
60kg
60kg
stiff leg dead lifts
70kg
70kg
70kg
70kg
Leg extensions
calve raises- standing and seated
I had the first 'pump' in my legs I'd had in a long time! I did quite enjoy training this way but it was hard ... I miss my 4-5min rests between sets already!
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