Press 137.5
Bench 215
Squat 245
Dead 270
Those are in lbs, not kgs
. Perhaps the weakest dude with a log on here.Background:
Somewhere just south of age 39 I realized I was a 230lbs+ pastey fat turd. Diet was junk food and liquor. Cholesterol & BP creeping up, felt like shit. One grandfather died of a heart attack at 38 years old, dad had a quad bypass in his late 50's. Got my diet in order and started "exercising". Eventually landed on SSLP for a bit, then 5/3/1.
The Good:
Turning 41. Lost 50 lbs. Cholesterol from 260 -> 190, BP from 150/95 to 123/80. I am not strong but I am stronger than when I started and have been able to consistently add weight to the bar.
The Bad:
I have a sedentary, stressful job that I often hate and work long hours. My sleep is shit, 4-6 hours/night and restless. Metabolism/energy/mood are all shit from the long term dieting. Progress on all my lifts has stalled.
The Plan:
- Begin a "reverse diet". I'm stalled on weight loss at 1400-1600/cals a day. That is pathetic for a grown ass man. Have to work that up to some reasonable maintenance level then look at add 1-2lbs/month.
- Reset all my lifts 10% lower and continue with 5/3/1. The formulaic aspect fits my personality well, and the one main lift per workout fits my training schedule well. When I get to a consistent caloric surplus I may look at one of the variations that has more of a hypertrophy component.
- Re-evaluate after 6 months based on the following goals: BW 192, Press 145, Bench 230 Squat 275, Dead 300.
- 4x per week, 5/3/1 programming of the main lifts.
- Train in my basement "gym" which consists of a shitty rack, iron weights, a Texas Power Bar and Titan flat bench. Also have blast straps, some bands and other odds & ends. Hope to upgrade the space and rack in the spring.
- Train at 5AM, basically start warmups about 5 minutes after rollling out of bed. This is suboptimal, but also the only timeframe I can consistently commit to.
