I just finished my 8th cycle of 5/3/1.
I can’t believe I’ve been doing this programme for 32 weeks already! That’s the longest I’ve ever stuck with any routine, so I’m clearly jiving with it. I like that the programme focuses on increasing strength in the big muli-joint lifts (squats, deadlifts, bench press, and overhead press) but lets me play around with the other exercises that I do in addition to these lifts.
Read more about how it works here: 5/3/1 for Women
During my 3 weeks of YTT (yoga teacher training) I completely cut weightlifting out. When I got back I tried to pick up where I left off, repeating my pre-YTT loads in cycle 7 but I lost a lot of strength and failed miserably at hitting my deadlifts and squats.
So for cycle 8 I went way back to my cycle 4 loads and I’m trying to build back up from there.
Deadlift: 225lb for 3 reps
Push Press: 115lb for 4 reps
Squats: 210lb for 3 reps
Bench Press: 135lb for 4 reps
the number of repetitions that I completed for each exercise was identical to what I did back in April for cycle 4, so at least I know I scaled back properly.
For cycle 8 I went back to doing a variation of the ‘boring but big’ accessory lifts:
- the Main lift, then
- the Main lift in a different form (eg. squats + front squats, bench press + dumbbell bench press, etc), then
- 3 accessory exercises with a higher rep range (10-15)
But I find this quite boring and also I was becoming pressed to get cardio exercise in so I’m switching back to complexes and circuits that will elevate my heart rate and a get a good sweat going in just 10-20 minutes.
I think I only got one weightlifting session in during deload week. Woops!
I opted instead for more yoga, stand-up paddleboarding, and hiking sand dunes.
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- Lose 6cm from my waistline
Start (Aug 15): 83cm/ 91cm/ 166.8lb
Aug 31: 82cm /89cm/ 166.8lb
Sep 10: 83cm/ 89cm/ 166.2lb
Sep 20: 83cm/ 89cm/ 166.2lb
Oct 1: 83cm/ 88cm/ 165.6lb
Oct 10: 82cm/ 89cm/ 166.6lb
Oct 31: 81cm/ 88cm/ 166.6lb
Nov 15: 81cm/ 87cm/ 169.4lb
Dec 1: 82cm/ 88cm/ 170.2lb
Jan1: 82cm/ 88cm/ 169.4lb
Feb 1: 84cm/89cm/171.8lb
Mar 15: 83cm/ 88cm/ 170.0lb
Apr 15: 82cm/ 88cm/ 170.0lb
Jul 1: 79cm/85cm/ 164.0lb
Aug 1:: 80cm/ 85cm/ 163.4lb