Saturday, May 7, 2011
Friday, May 6, 2011
2011-05-06 Dead and Bench
Warmup - As usual, but sans all the squat-related stretching I usually do on DL day
Deadlift: 135, 185, 225, 275, 315
360lbs - 5, 5, 4
Would have liked video on this. Grip appears to be less of a factor; now my back's the main limiter. I'll probably switch RDLs to 45-degree hypers once the Farmer's Walk handles arrive.
Floor Press: 45, 95, 135
190lbs - 3x5
Had a tremendously bad liftoff on all three of these.
Pull-Up:
BW - 3x5
RDL:
195lbs - 3x10
Still having to take time off after the 7th rep to give my grip a second or two to recover.
Deadlift: 135, 185, 225, 275, 315
360lbs - 5, 5, 4
Would have liked video on this. Grip appears to be less of a factor; now my back's the main limiter. I'll probably switch RDLs to 45-degree hypers once the Farmer's Walk handles arrive.
Floor Press: 45, 95, 135
190lbs - 3x5
Had a tremendously bad liftoff on all three of these.
Pull-Up:
BW - 3x5
RDL:
195lbs - 3x10
Still having to take time off after the 7th rep to give my grip a second or two to recover.
Wednesday, May 4, 2011
2011-05-04 Sled Work
147.5lbs - 4 or possibly 5 trips, 200ft, 1 min rest
Can't remember if this was 4 or 5 (obviously). My quads gave out kinda fast, lol.
I'm not really pushing myself with these; it's conditioning work and my conditioning's getting better, so why worry?
Can't remember if this was 4 or 5 (obviously). My quads gave out kinda fast, lol.
I'm not really pushing myself with these; it's conditioning work and my conditioning's getting better, so why worry?
Tuesday, May 3, 2011
2011-05-03 Squat and Press
Due to time constraints I wasn't able to eat all of the rice and mince I made - I think I got about one meal's worth down. Oh well.
Training went epicly and makes up for how weird I felt prior to leaving for the gym.
Squat Day:
Warmup: As usual
Squat: 45x4, 95, 135, 185, 225x2
305lbs - 5, 5, 4
Didn't have anyone to call my depth, but these felt like I hit it.
Wouldn't be surprised if I could get up to 335 for 5s given how well this went.
Press: 45, 95
137.5lbs - 4, 4, 4
I love how I can actually feel my abs engaging to keep my torso straight now.
DB Row:
92.5lbs - 3x5 both
Dunno if I was getting the full ROM on these.
Weighted Plank:
50lbs - 5x30sec, 1 minute rest
Pull-Aparts: Momentarily
Training went epicly and makes up for how weird I felt prior to leaving for the gym.
Squat Day:
Warmup: As usual
Squat: 45x4, 95, 135, 185, 225x2
305lbs - 5, 5, 4
Didn't have anyone to call my depth, but these felt like I hit it.
Wouldn't be surprised if I could get up to 335 for 5s given how well this went.
Press: 45, 95
137.5lbs - 4, 4, 4
I love how I can actually feel my abs engaging to keep my torso straight now.
DB Row:
92.5lbs - 3x5 both
Dunno if I was getting the full ROM on these.
Weighted Plank:
50lbs - 5x30sec, 1 minute rest
Pull-Aparts: Momentarily
Monday, May 2, 2011
Sunday, May 1, 2011
2011-05-01 Deload Dead and Floor
Warmup: Usual
Deadlift: 135, 185, 225, 275, 315
3x3 - 352.5lbs
Not very hard.
Floor Press: 45, 95, 135
3x3 - 185lbs
Meh.
Pull-Ups:
3x3 - BW
Meh
RDLs:
3x6 - 190lbs
Wheee
Deadlift: 135, 185, 225, 275, 315
3x3 - 352.5lbs
Not very hard.
Floor Press: 45, 95, 135
3x3 - 185lbs
Meh.
Pull-Ups:
3x3 - BW
Meh
RDLs:
3x6 - 190lbs
Wheee
Diet Changes
Starting carb cycling on Monday. Won't be able to tomorrow for scheduling reasons (i.e. I intend to only be awake for around 12 hours).
I've decided to try the following and tweak once I see how it affects me mentally:
Training Days: High-Carb
Morning: Gallon of milk
Somewhat Later: Rice and 1/2lb ground beef (or rough caloric equivalent via chicken, lamb, pork, etc.)
Later Still: See previous, plus fruit (8oz strawberries + 2.25oz blackberries)
Post-Workout: ~1.5lbs chicken with skin (i.e. one package of Costco chicken thighs)
This totals to about 6,000kcal. If necessary I'll tweak it around, probably by adding more "pure" carb sources and reducing the milk. The pre-training portion is roughly 45/20/35 carbs:protein:fat, which is probably decent. Ideally I'd like something closer to 50/20/30, but whatever.
Cost - 3+2+2+1.5+1.5 = ~$10
Conditioning Days: Medium-Carb
Morning: ~1.5lbs chicken with skin
Pre-Conditioning: fruit (see above)
Post-Conditioning: ~0.75lbs of sweet potatoes
Rest of Day: Rack of Ribs (~2.5lbs)
Totals to roughly 4,500kcal. Meat choices subject to tweaking.
Cost: 1.5+1.5+10+X = probably around $15 (X = cost of the sweet potatoes; apparently they're ~$2/lb at Safeway)
Rest Day: Low-Carb
Same as the conditioning day, but sans the sweet potatoes and possibly the fruit. Total of around 4,300kcal. Literally a 70/30 split of Fat:Protein.
Cost: 1.5+10 = ~$12
Cost per week should be around $80. Hopefully, this'll allow me to hit 220 without girlfriend-repelling levels of fat gain. After that, I plan to stay around there until March Madness, compete in the 220s, cheat like a beast for the following week, then reduce my caloric intake in pursuit of visible abs.*
*for BF% goal reasons, not because I care about having visible abs. I figure visible abs is the leanest and thus (hopefully) the potentially-strongest I'm likely to get at 200. I consider them a very acceptable casualty in the very-likely event that I give in to my growing urge to compete in the 220s, which will inevitably grow into a similar urge to go up to the 242s. Doubt I'll find myself yearning for the 275s, though.
---
Conditioning will be sled work Hard/Easy/Hard until I get the Farmer's Walk handles and some more plates, after which it'll be Sled Work after Squat Day and Farmer's Walk after DL day.
I've decided to try the following and tweak once I see how it affects me mentally:
Training Days: High-Carb
Morning: Gallon of milk
Somewhat Later: Rice and 1/2lb ground beef (or rough caloric equivalent via chicken, lamb, pork, etc.)
Later Still: See previous, plus fruit (8oz strawberries + 2.25oz blackberries)
Post-Workout: ~1.5lbs chicken with skin (i.e. one package of Costco chicken thighs)
This totals to about 6,000kcal. If necessary I'll tweak it around, probably by adding more "pure" carb sources and reducing the milk. The pre-training portion is roughly 45/20/35 carbs:protein:fat, which is probably decent. Ideally I'd like something closer to 50/20/30, but whatever.
Cost - 3+2+2+1.5+1.5 = ~$10
Conditioning Days: Medium-Carb
Morning: ~1.5lbs chicken with skin
Pre-Conditioning: fruit (see above)
Post-Conditioning: ~0.75lbs of sweet potatoes
Rest of Day: Rack of Ribs (~2.5lbs)
Totals to roughly 4,500kcal. Meat choices subject to tweaking.
Cost: 1.5+1.5+10+X = probably around $15 (X = cost of the sweet potatoes; apparently they're ~$2/lb at Safeway)
Rest Day: Low-Carb
Same as the conditioning day, but sans the sweet potatoes and possibly the fruit. Total of around 4,300kcal. Literally a 70/30 split of Fat:Protein.
Cost: 1.5+10 = ~$12
Cost per week should be around $80. Hopefully, this'll allow me to hit 220 without girlfriend-repelling levels of fat gain. After that, I plan to stay around there until March Madness, compete in the 220s, cheat like a beast for the following week, then reduce my caloric intake in pursuit of visible abs.*
*for BF% goal reasons, not because I care about having visible abs. I figure visible abs is the leanest and thus (hopefully) the potentially-strongest I'm likely to get at 200. I consider them a very acceptable casualty in the very-likely event that I give in to my growing urge to compete in the 220s, which will inevitably grow into a similar urge to go up to the 242s. Doubt I'll find myself yearning for the 275s, though.
---
Conditioning will be sled work Hard/Easy/Hard until I get the Farmer's Walk handles and some more plates, after which it'll be Sled Work after Squat Day and Farmer's Walk after DL day.
Subscribe to:
Posts (Atom)