Aces3000 - 5/3/1 and Meditation

[Aces3000]

Once again, simple is best for me. Since I love 5/3/1, that will be included in this challenge. Also it worked out perfectly this time. I'm starting a new four week 5/3/1 cycle on Monday of next week. I'm also going to try for one more workout per week this time around.

Lately I've discovered that I need another way to quiet my overactive mind. Subsequently, I've started guided meditations daily using the insight timer app. I want to incorporate that into my challenge as well. The extra accountability will no doubt help me stay on track. 

Goals:

• 5/3/1 workouts 3x per week. One big lift each day with assistance work. I'll update and post my spreadsheet weekly.
  • Monday - Squats
  • Wednesday - Deadlift 
  • Friday - Bench Press
• An additional mobility/conditioning workout 1x per week. The day is TBD and may change each week, but I'll try to be consistent. 
• Guided meditation daily for a minimum of 5 minutes. I'm just trying to build the habit right now. As of today, I've meditated 8 days in a row.

 

 

[Aces3000]

5/3/1 4th Cycle Controls

 

[Aces3000]

4th Cycle, Week 3 Results:

 

 

[Shello]

Following!

[Terah]

Found you! 

I like the simple set up.

[Aces3000]

1 hour ago, LadyShello said:

Following!

Glad you're here!

 

42 minutes ago, Terah said:

Found you! 

I like the simple set up.

Welcome! I've kept the past few challenges simple and it's made all the difference. 

[SageAndRage]

I don't fully understand what a 531 is but looks awesome. To google!

[Aces3000]

1 hour ago, NotThePrincessPeach said:

I don't fully understand what a 531 is but looks awesome. To google!

5/3/1 is a strength training program designed by Jim Wendler. https://jimwendler.com/.  The book is easy to follow and there are plenty of websites about it. It's straight forward and gives you a program that is easy to follow. I'm be starting my fourth four week cycle on Monday and so far really like it.

[Laghail]

Hey, fellow 531 and meditation nerd here. Also in chicagoland (if you squint). Here for mindfully moving iron!

Dumb alterations aside, do you use a certain app or podcast to help you meditate?

[Aces3000]

On 7/11/2017 at 0:08 PM, Laghail said:

Hey, fellow 531 and meditation nerd here. Also in chicagoland (if you squint). Here for mindfully moving iron!

Dumb alterations aside, do you use a certain app or podcast to help you meditate?

Thanks for the post! Great to talk to another Chicagoan. I use the Insight Timer app. It has hundreds of meditations available. It's a little ridiculous, but I've found it helpful. 

[Aces3000]

It's Wednesday and I see my trainer shortly. That means:

 

[Aces3000]

Spreadsheet updated and posted. Should have time for more details this weekend. 

[DrFeelgood]

Nice work!  You're doing something similar to me with the 5/3/1 sets of a single barbell weight.  Looks like you're decently ahead of your projections.

[Aces3000]

32 minutes ago, DrFeelgood said:

Nice work!  You're doing something similar to me with the 5/3/1 sets of a single barbell weight.  Looks like you're decently ahead of your projections.

 

Thanks! Yeah, I should probably adjust the spreadsheet to actually reflect what I'm doing. For one thing, I deadlift on Wednesdays with my trainer and he has me ahead of schedule. Also I actually do warm up sets and then the prescribed sets. I do four sets at the working weight, but only record the last three. On the last set, I try for max reps. So my main lifts this week were actually this:

Squat 80 1X5, 90 1X5, 100 3X5, 1X7

Deadlift 180 1X5, 190 1X5, 200 4X5

Bench 80 1X5, 95 1X5, 105 4X5

 

[DrFeelgood]

Wow, that's a lot more volume than you're showing.  I only do a single warm-up set of 5 for each lift before loading up for 3 sets at my working weight for the day.

[Aces3000]

12 minutes ago, DrFeelgood said:

Wow, that's a lot more volume than you're showing.  I only do a single warm-up set of 5 for each lift before loading up for 3 sets at my working weight for the day.

yeah, there's actually three low load warm up sets prior to those working sets, too. So the spreadsheet is not really that accurate. I just grabbed it off the interweb and haven't taken the time to adjust for my actual workouts. 

[ChrissyJ]

WOW!! I had never heard of 531 until I saw your post and your spreadsheets!! I work with spreadsheets for a livings. Maybe I'll incorporate them to my workout life. As long as it doesn't feel like work LOL. 

Anyways so awesome to see your actual better than your projected.  Great job. 

[Aces3000]

11 hours ago, ChrissyJ said:

WOW!! I had never heard of 531 until I saw your post and your spreadsheets!! I work with spreadsheets for a livings. Maybe I'll incorporate them to my workout life. As long as it doesn't feel like work LOL. 

Anyways so awesome to see your actual better than your projected.  Great job. 

Hey thanks for stopping by! Also welcome to the Rebellion. I see that you're a new member. This is a great community. I've been part of these forums since July 2014 and really enjoy it. 

[Aces3000]

Week one update:

 

I stuck with my 5/3/1 workouts for the week and have posted the updated spreadsheet above. Also, I meditated for at least five minutes 4 days this past week. I did not, however, get another workout in as planned. All in all, not a bad week. I am finding the meditation is helping me stay more mindful. I also had a great week at work and was focused and productive. That's not something I struggle with typically, although lately I have been in a bit of a slump at work. More action was necessary to get me through that and it ended up being a fantastic week.

 

Also, went with the family to see War for the Planet of the Apes today. It was excellent overall, but I wasn't crazy about the ending. But a good time at the show nonetheless. Makes me want to watch the other two movies again. 

[WolfDreamer]

20 hours ago, Aces3000 said:

Week one update:

 

Sounds like an awesome week. Well done!

[Shello]

On 7/16/2017 at 5:50 PM, Aces3000 said:

Week one update:

 

I stuck with my 5/3/1 workouts for the week and have posted the updated spreadsheet above. Also, I meditated for at least five minutes 4 days this past week. I did not, however, get another workout in as planned. All in all, not a bad week. I am finding the meditation is helping me stay more mindful. I also had a great week at work and was focused and productive. That's not something I struggle with typically, although lately I have been in a bit of a slump at work. More action was necessary to get me through that and it ended up being a fantastic week.

 

Also, went with the family to see War for the Planet of the Apes today. It was excellent overall, but I wasn't crazy about the ending. But a good time at the show nonetheless. Makes me want to watch the other two movies again. 

I went to see that this week too.  I quite liked it too.

 

I'm glad the meditation is working for you.  

[Aces3000]

Rough end to the week. I came down with some sort of stomach bug. Stayed home from work Friday with a fever and no energy. I felt better yesterday but still pretty low energy. Also pretty sure I have a groin pull. Not sure, but the symptoms are there. I guess that's better than appendicitis which is what I thought on Friday. Sigh. Will probably need to take a little time off from lifting. The pain is not bad and not constant, just aggravating. I know, it's better to take it easy and make sure before going in for a heavy week of 5/3/1. 

[Shello]

On 7/23/2017 at 9:16 AM, Aces3000 said:

Rough end to the week. I came down with some sort of stomach bug. Stayed home from work Friday with a fever and no energy. I felt better yesterday but still pretty low energy. Also pretty sure I have a groin pull. Not sure, but the symptoms are there. I guess that's better than appendicitis which is what I thought on Friday. Sigh. Will probably need to take a little time off from lifting. The pain is not bad and not constant, just aggravating. I know, it's better to take it easy and make sure before going in for a heavy week of 5/3/1. 

That's a bummer and I know it stinks to take a break on the lifting but its certainly the sensible thing to do.  Hope you return to good health quickly.  

[Aces3000]

On 7/24/2017 at 0:46 PM, LadyShello said:

That's a bummer and I know it stinks to take a break on the lifting but its certainly the sensible thing to do.  Hope you return to good health quickly.  

I've been absent from the forums for a few days because I was feeling sorry for myself. Turns out it was for no reason. I had a hernia screening yesterday and am fine. It's been a week since I've lifted and am feeling much better. At any rate, my attitude is back on track. I'm seeing the trainer this evening and it will be a great workout. I'm taking another week off from deadlifting though. 

[Shello]

32 minutes ago, Aces3000 said:

I've been absent from the forums for a few days because I was feeling sorry for myself. Turns out it was for no reason. I had a hernia screening yesterday and am fine. It's been a week since I've lifted and am feeling much better. At any rate, my attitude is back on track. I'm seeing the trainer this evening and it will be a great workout. I'm taking another week off from deadlifting though. 

I am glad you are able to get back to working out and everything seems to be fine.  Good idea on deadlifts but it's always sad when you can't deadlift.