Every year my mother asks me what I want for Christmas and every year I say the same thing. Every year I ask for at least a single video game. I don’t really ask, I insist really. The reason for this is actually quite nostalgic. See, for as long as I can remember, I got a video game for Christmas and played that game in the afternoon before family came over, or leaving for another family member’s house. I can remember most Christmas’ opening my gifts in the morning with my immediate family, eating a hot breakfast (usually cinnamon buns and coffee), taking everything upstairs, and then playing video games (usually the one I got) until it was time to get ready for dinner. There would sometimes be snow on the ground outside, but I more so remember the smell of dinner cooking downstairs as I launched into my new video game, poised with excitement at the storyline. I’ve kept that tradition all the way up until the age of 27 years old, after all, never too old for video games.
This year, the game of choice was Gears of War 4, the newest in the series. The big question though is, why is this even remotely important? We will get there. Anyway, unlike other years, this year I had to wait until the evening when I got home. I played a little bit, but really dove into the campaign on Boxing Day. I must say that it is everything I hoped for and more; it really was an amazing game. Yet, it also got me thinking. The first Gears of War game got me really thinking about ever really working out back probably about 5 years ago. Well, fast forward to the end of 2016 and Gears of War 4 was going to do almost the same thing that it’s forbearer did.
As I battled my way through the landscapes of the Gears of War world, I felt transported back to the first time I sat down to play the game, noticing how superhero-esk the main characters were. Back then, I saw these characters and thought I want to be that big!! Some guys look at Arnold Schwarzenegger for inspiration but I looked to Marcus Fenix and Dom Santiago from the game. Maybe this was the new era, or maybe I’m just a geek. Truthfully, either could be true. Regardless, back then it got me started working out, and this time, it got me to thinking about the state of my current fitness and where I’ve gotten too.
In those 5 years, probably a little longer truthfully as it was before I was diagnosed, I’ve gone from 185lbs of fat down to 149 lbs of bone and then back to a healthy weight of 165 lbs. I’ve gained a decent amount of muscle, especially since my 149 lbs days and have also gotten stronger, so much so that I reached my goal of squatting 200 lbs partially roughly a year ago. I achieved these goals through a bunch of different workouts all designed to do different things. I’ve done the bodybuilding routine to no avail, I’ve tried Crossfit, SEALfit, and more. Recently, I’ve become obsessed with building a ton of strength and had performed the Starting Strength routine geared towards beginners. I put a ton of weight on my main lifts, and then discovered soccer.
I became so obsessed with learning the sport I loved that just about all weight training fell to the wayside. For the last year or so, soccer was the priority. No cardio training, irregular and sparse strength training, no core or lower back training; it basically all fell apart. I truthfully didn’t mind as I was making good progress with my sport specific training. Yet, now with the background and continual learning towards soccer, I began to rethink about my own fitness…. All spurred on by a video game. My progress slowed significantly in my irregular weightlifting sessions, it was time for a change. I began checking my heart rate and weight; both of which had risen since previously checking… Not good indications. It was time to start thinking about my overall fitness again. After all, I can play soccer until I’ve grown grey hairs, but it’s what I do in the weight room that will keep me moving into my 80s and 90s. I mean, just ask Sylvester Stallone. So with that in mind, enter Jim Wendler’s 5/3/1 program.
After beating the entire Gears of War 4 campaign, and after I had evaluated my current training, I decided it was time to really hit the weights again and no better way to do it then with the acclaimed 5/3/1 program used by many, whether it is to build mass or become a better athlete. For me, it’s all about being a better athlete; moving better and quicker, being more agile, and investing in future health. I took the main lifts and program routine developed by Wendler, and added my own assistance exercises to tackle my weaknesses. Yet, to start the whole process, I had to find out my 1 rep max lifts so I could do the 5/3/1 program properly. By the way, if you like the sound of the 5/3/1 program, I highly recommend doing a Google search and grabbing his ebook to follow it properly.
Alright, now that I got that out of the way, here’s the plan. It’s the first week of 2017 and in my mind, the perfect time to make a change. I also haven’t really gone into great details about my own training, whether it’s sport specific or just general fitness. With these things in mind, I thought it a good chance to give those who are interested a look into what kind of training program someone with a chronic disease might follow. I mean, whenever I speak about how sport and fitness help improve quality of life for those with chronic disease, I always get the raised eyebrow treatment of disbelief. How can someone who has to go to the bathroom 10-15 times a day workout at a gym anyway. Well, I think it’s time we took a look at that. Throughout this year, I’m going to be going through the process of my training regime, all of it. Before I will admit to being hesitant about it, like there was some unwritten rule that I shouldn’t be posting about my own personal routine, but let’s be honest, that is kind of silly. Thus, here we go, a full look into my own personal training, starting with yesterday’s start!
Yesterday I began my new routine, Wendler’s 5/3/1. This involved finding my 1-rep max (1RM) weights for the Squat, Seated Shoulder Press, Bench Press, and Deadlift. From here, Wendler has calculations to figure out the weights you use per set (depending on the week) so it is important to get a good 1RM. Again, in his book, Wendler outlines these calculations along with a safe way to calculate your 1RM if you go solo to the gym and don’t have a spotter (I must repeatedly emphasize that you get Wendler’s book to follow his program – and no, I’m not endorsed). Because 1RM tests can be hard on your muscles, I decided that this will be my sole day in the gym before Thursday’s game, giving my body time to recover before launching into the routine. Here are my 1RM numbers for pre-5/3/1:
Squat: 220lbs
Seated Shoulder Press: 128lbs
Deadlift: 255lbs
Bench Press: 175lbs
For these numbers, I followed the protocol that if it wasn’t proper form, or depth (i.e. parallel for squat), then it didn’t count and I either tried the weight again, or simply couldn’t lift it. It’s no use doing the program if I’m going to do it wrong, and that includes 1RM tests. I had to leave my ego at the door as I found myself cheating a few times on things like Squats and Deadlifts. I actually squatted 225 days ago, but not to proper depth…..doesn’t count. Deadlifts with a rounded back?? Yup, hit 260lbs but doesn’t count. Proper form or no dice. That being said, that does it for this week. I may end up switching to Vlogs for day to day training videos, and keep these written ones for end of week updates. Who knows how I will feel though when the time comes… no promises. One thing I can promise you though is updates, and lots of them. I think it is time to take the lead by example mantle and bring it into the gym, not just on the pitch. See you there!