I finished up the 3rd cycle of Wendler 5/3/1 and am currently in de-load week. I finished my weak-assed bench press doing 185 for 6 on the last set. Left one in the tank. For military press, I got 135 for 3, which with a barbell is a personal rep. record. For the Deadlift, I did 305 for 3, another personal rep. record. I cranked out 140 pullups last week as well. For de-load weeks I usually do kettlebells. The dilemma I was having at the end of the last week was whether or not to blow off de-load and go to cycle 4. Going down South in a couple of weeks and I was going to try to fit the 4th cycle, 9 workouts into 18 days. I decided against it. Why rush the process? I’ll get done what I need to get done and use the vacation as a rest week. Usually we go in March, but this year we can’t pull my son out of school, now that he’s in the 7th grade. Not only will the workload that he’ll miss be too much, but he’s made the high school varsity tennis team! Huge accomplishment and I’m proud. We’re going during the April vacation and although I live 6 miles from the start of the Boston Marathon, I’ll miss the start of it for the 45th year in a row.
There was a time when I was a runner and doing 15-20 miles a week that I thought I might run it someday. That thought passed after doing 13.5 miles one Sunday on 3 cups of coffee and a glass of water. Not that I couldn’t do it, I know I could if I trained. But why? Long distance running makes you fat. It’s not good on your body or joints. And let’s face facts, training in the dead of winter sucks donkey balls. We’ve had a lot of snow this year and the biggest problem is the wind. It howls as you get closer to the water. I can’t imagine few things worse than running into a stiff 20 mph headwind for 26 miles. One of my mentors at my firm is running for the 40th year in a row. He’s 73 an swears to me this is the last one. He’ll bang it out in just over 5 hours. But he was telling me about the 22 mile run he did this weekend, taking a cab from Wellesley to Hopkinton, his sciatic nerve screaming going through Ashland/Framingham. Getting to Wellesley having some water and a snack at his car and praying that his back would hold up going through the Newton Highlands. Not to mention the chafed thighs, irritated nipples, sore feet etc. Funk that. We discussed a good formula. You run 5 ten minute miles and walk 1 fifteen minute mile. That’s an hour and five minutes. Do that 4 times and you’re at 4:20 with a little over two miles left. Bang those out and voila, you’ve finished in 4:40-4:45. I went running Sunday and did 4.3 miles. It was 40 degrees with a slight breeze. My hips were a little tight afterward, but from a conditioning standpoint I was fine. I plan on doing some running in FL as well as borrowing my friend’s 35 lb. kettlebell that he currently uses as a door stop.
Since Christmas, I’ve been in the low-mid 190′s for weight. I was fine with it because I put it to good use doing 5/3/1. But, I knew I needed to address it before going South. My fighting weight is between 183-185. Last week wasn’t a good week to start. My sales year has been off to the best start in 11 years and I’ve had to take clients out. Thursday I went into town to Abe & Louie’s and had the biggest piece of dead animal flesh on the menu, medium rare, washed it down with multiple Macallan’s and had cheesecake for dessert. Saturday was veal night out with another client in Worcester (wis’ ter) is the correct pronunciation. Sunday, with 17 days to go it was time to implement my health kick. From 10 PM Saturday night, I didn’t eat until 6 PM on Sunday and pounded water. I also went for a 4.3 run as stated above. After the run, I did 200 snatches with a 55 lb. kettlebell in sets of 5L,5R rest to the top of each minute. I later played tennis in the wind and lost 6-4 to my son. I followed that up yesterday with a great eating day. A 5 egg omelet, a protein shake and a salad with meat in it. Got on the scale this morning, 189.8. Lowest I’ve been this year. Fasted for 24.5 hours from last night until tonight. Yesterday and today, I did kettlebell complex workouts using a single or double 45 lb. bells.
Here’s my plan with 14 days left.
Workouts: 6 days a week. Friday’s are off. due to soccer games Thursday nights. Tomorrow and and Thursday, kettlebell complexes. Saturday start the 4th cycle of 5/3/1 and do that every other day. Other days continue the kettlebell complexes. Overtraining? Perhaps, but not for long.
Diet: 1. No alcohol until vacation. 2. Fast twice a week for 24 hours. Next fast is Good Friday. 3. Lower carb intake. limit starches to under 60g a day (a large baked potato), limit fruit to one a day which will be an apple in my protein shake, substitute baby carrots and other vegetables instead. For protein, substitute hard boiled eggs for Greek Yogurt (a lot of sugar in yogurt). Basically I’m going to limit as much sugar as possible. 4. One cheat day, Easter which will help me keep my sanity.
For me the key is getting momentum and with 3 days down and 14 to go, I’m like butter….on a roll. You can follow the workouts on Tumblr under Blackstone Valley Kettlebells. Enjoy!