Haven't updated this for a long time
Since my last entries i had been pretty static tbh, no changes in weight, no changes in size. Still gyming about 4 times a week though, and before i knew it, ive made next to zero progress in a year or more, and actually decreased my strength on deadlift and squat
When i realised this around Christmas time i decided i needed to change something and become more goal orientated again. Before i had met all my lifting goals and was training without much progression.
Therefore i decided to start a goal orientated progression routine, so started 5/3/1
This routine seemed to suit me well as it is quick - i can do each session in 1 hour, it isn't massive volume, but focuses almost entirely on strength - which seems to be my goal currently.
5/3/1 requires you to drop the weight to 90% of your 1 rep max, then calculate lifts each week as a % of that value. Every cycle you add 5kg to lower body and 2.5kg to upper body lifts.
This has actually worked really well so far - and i think its due to psychology. I find that having a set number of reps to achieve means i "have" to do it, i can't just not bother.
I am now 4 cycles in to this and have not had any major fails. I find the hardest week is the 5 week, as i seem to be strong for singles or triples but my endurance is ****.
I am hoping to not gain much weight, but to increase my strength - seems to be working currently. My lower body strength (which is shocking) is going up rapidly
My upper body - bench is increasing, just. Overhead press has gone up alot but i am now struggling. Hoping to keep pushing these though.