5/3/1 Uncoupled

Now that I have a walkie talkie, and can be reached anywhere on base, and do not have to be tethered to my squad as much for every move I make, I started doing independent upper/lower body days again. I also started following the 5/3/1 template for assistance work, 5 sets of 10 reps, which should help me get more solid and lean.

As of Monday, I have twelve weeks until the Virtual Meet. I will start over again with the 5/3/1 with different maxes and lifts and the addition of the deload week so that's 3 waves I can get done. My last weight session will be July 5th. No, I won't do openers: I will just guess wisely. My goal is to come in at 200 lbs but we'll see: between flying in to Finland from Africa and the ride to Vaasa, my eating and sleeping cycle might keep me from that. No matter what, it should be fun.

Yesterday, we trained at the US Embassy in Djibouti, practicing "taking it back" from an enemy. A lot of the practices/drills are, essentially, my cardio. In the past, I've done 1 hour walks with body armor but this is a step above that: double that time, add an M16 and lots of ammo and a Kevlar helmet, and runs/jogs/sprints in defensive positions in the heat and you have a ballbuster. Which is why if I'm asked what kind of shape I'm in I will answer that it's better than it was a month or so ago, but it depends on the task. It can only get better, I keep telling myself.

I'm eating very smart these days though, because my sleep schedule is kind of screwed up, 3 meals a day is about the best that it gets. I dropped a lot of the soda and junk, and that's one of the other reasons why I'm getting leaner. I do the best that I can with what I've got, sometimes I would rather sleep than eat.

Now, here's today's workout. The assistance work tired me out.

DB Shoulder Press: 20x5, 30x5, 35x5, 40x3, 50x2, 50x3, 60x3, 60x4 (Rep Out Set)

Assisted Dips: 90lbs of assistance for 5 sets of 10

Assisted Chinups (Light/Monster Mini Bands): 8, 7, 6, 5, 4 reps

Hammer ISO High Rows: 75x10x5

Behind The Back Shrugs: 120x10x5

DB Hammer Curls: 25x10x5