Despite a rough finish to cycle 5, I wanted to check in on my goals. The 3×3 week of this cycle was really good, despite the issues at the end. Here’s how much progress I’ve had so far:
|Lift||Cycle 1||Cycle 5||Difference|
The squat is moving slowly but surely, as is the military press. The bench and the deadlift are really moving nicely. In my head, I have a 4 plate deadlift and a 2 plate bench press as milestones that I’d like to reach by the end of the year so I am glad that I am mostly on target there.
I have also been tracking how I compare to various milestones in terms of strength standards, that you can read about here. The milestones I am referring to are (in pounds):
Now, these are my lifts at my maximum muscular potential, which I am not really close to just yet. My current lifts are categorized as follows:
- Squat. Needs some work. 60.17 pounds from next milestone
- Bench Press. Needs some work. 34.36 pounds from next milestone
- Deadlift. Needs some work. 17.54 pounds from next milestone
- Military Press. Not-too-shabby. 16.95 pounds from next milestone
Lean Body Mass
Given the Thanksgiving holiday, I’ll wait to check in on this until the end of the next cycle since I fell off the wagon pretty hard 🙂
This week, I am going through a deload/reload week. At the end of cycle 5, I started experiencing a lot of pain and discomfort in pretty much all my joints, so I needed to back off a bit. I think volume was just too high. To adjust for this, I am going to reduce my number of workouts to 4.
I am also going to focus on hypertrophy for a few phases. Basically, I am going to use the hypertrophy blocks from the Juggernaut Method before jumping back in to 5/3/1. Two months of hypertrophy work will hopefully set me up for bigger lifts when I jump back into strength work.
The first cycle will be a 10 rep wave. The second will be an 8 rep wave. To get an idea of loading, here’s how my squat will look: