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Jahed
08-07-2011, 08:43 PM
Hello,

I decided to make this log because the site that my training log is on now doesn't have much traffic and I thought I could get more useful feedback here. I won the NAS Illinois Strongest Man title at 200 lbs in 2009, then my job and grad school got in the way of training. I started up again in December 2010, and now want to focus on getting lean. Here are some numbers:

Age: 26
Height: 5'9
Weight: 218
Body fat (Best guess): 16-20%

Known 1RM's

Deadlift: 610 lbs
Squat: 485 lbs
OHP: 225 lbs
Clean and Jerk: 300 lbs

I am following Martin Berkhan's intermittent fasting protocol (Leangains if you haven't heard of it). My main goal above all else right now is to get lean while maintaining strength. I don't have an ego about it though. If I have to lose strength to lose my belly fat, so be it.

On rest days, I am consuming ~1600-1800 calories after a 16 hour fast. I break the fast at 4pm with a big 1000 calories meal, have a shake or some nuts and berries around 8pm, and then another fat-heavy, protein heavy meal at 12AM to finish things off. On training days, I usually train in the pseudo-fasted state, only consuming 10g BCAA prior to training, and eating the biggest meal of the day immediately post-workout. I aim for a slight overfeed on training days, of 2200-2400 cals, with more carbs from beans, lentils, and a couple fruits on these days.

I also supplement with 5g creatine post-workout, 5ml fish oil (nutrasea original liquid), and the aforementioned 10g BCAA on fasted training days. No shakes, I chew all my food.

As far as training goes, I am following Berkhan's reverse pyramid training, where I go for a new 3RM and 5RM on the main lifts, and change main lifts every 3 weeks. Accessory work is high rep, 3x8 or 3x10. It's pretty much low volume high intensity. It looks something like this:

Monday: choose 1 from Squat/Front Squat/Oly Squat/Box Squat, then good mornings (5RM), reverse hypers, pull throughs, and weighted ab stuff.

Tuesday: sprinting, worked up to 40 yards, 8 sprints, and I adjust this by distance and by rest time.

Wednesday: OHP, followed by close grip incline press, weighted dips, and face pulls. I have recently started programming only this day with Wendler's 5-3-1, with good results.

Thursday: rest, or active rest with walking or a short 15-20 minute swim.

Friday: pick 1 from Deadlift/sumo DL/deficit pulls, then good morning (3rm), weighted chins, pendlay rows, ab curls. Shoot for a 3RM and 5RM on the main lift every workout, in that order.

Saturday: Clean and jerk (2 or 3RM), 75 KB swings

Sunday: rest or active rest

Here are some vids of my current progress:

Deadlift 550 x 3: http://www.youtube.com/watch?v=-UWiwIXkKfA

525x5: http://www.youtube.com/watch?v=B_iIDWq1lBo

Oly squat (recently switched to this): 405 x 5: http://www.youtube.com/watch?v=YkMzfTouRcU

425 x 3: http://www.youtube.com/watch?v=MzudQvfVLaQ

I plan on continuing this scheme until I get all I can out of it. I recently finished reading Practical Programming for Strength Training by Rippetoe, and I am going to put that use once I plateau and see what heights I can reach. Would love to hear any feedback on training. Thanks for reading if you got this far!

EDIT: I can't seem to get the youtube tags to work, sorry, maybe a mod can help me out with that.

Jahed
08-08-2011, 05:50 PM
Just recently changed the programming to do squat on mondays and deadlift on fridays. I was using weighted chins as an assistance lift for deads, but I didn't like doing that before OHP on wednesdays. I was a bit fatigued since I squatted heavy on Friday, so I lowered intensity a bit.

Fasted training, 10g BCAA prior to training

Oly Squat, raw, no belt

warmup - bar, 135, 185, 225

405 x 3

385 x 5

Good mornings

225 x 5
225 x 5

box jumps (it's somewhere between 20"-24", not quite sure)

BW + 70 lb dumbbells in each hand

2x3

reverse hypers superset with pull throughs (160 lbs)

3x10

Jahed
08-09-2011, 06:44 PM
sprints

50 yards, 8 sprints

Sprint the length, and walk back as rest. No extra rest between reps.

thecityalive
08-09-2011, 06:52 PM
Are those vibrams? Those look like they were painted on your foot. Almost like slippers. Hmm...

Jahed
08-09-2011, 07:05 PM
They are vibram classics, two years old, I was an early adopter. Going to get some Risto olympic shoes soon, though, as I've heard some solid reasons why they are better to use for squatting heavy weights, and naturally, for clean and jerk.

thecityalive
08-09-2011, 07:09 PM
Word. I do my deads barefoot, and was considering vibrams, but I got a pair of Chucks that I like if im EVER required to lift with shoes on.

Jahed
08-10-2011, 05:44 PM
fasted training, 10g BCAA prior

OHP, 5-3-1 week 1 - Programming this off a 215 lb max as this is still only the 2nd cycle.

warmup, bar, bar, 95

140 lbs x 5

160 lbs x 5

180 lbs x 7

close grip incline

275 x 3

245 x 5

dips + 85 lbs

3x8

face pulls

3x12, 110 lbs

Jahed
08-11-2011, 08:12 PM
active rest

Swimming for 15-20 mins. Did laps underwater at a leisurely pace.

Jahed
08-12-2011, 07:04 PM
Fasted training, 10 g BCAA prior to training

Clean and Jerk

warmup - bar, 135, 185

raw, no belt
225 x 2
225 x 2
225 x 2
225 x 2

just trying to work on speed

deficit deadlift, 4" box, belt + chalk

505 x 3 (3RM)

465 x 5

weighted chins

BW + 75 lbs, 1x6

BW + 65 lbs, 1x8

Pendlay rows

245 lbs, 3x5

ab work
russian twists superset with standing ab curls (170 lbs)

3x10

Jahed
08-13-2011, 11:48 PM
Strict military press, raw, 5-3-1 week 1

warmup, 95, 95, 95

140 lbs x 5

160 lbs x 5

180 lbs x 4, pressed out the 5th

KB swings
60 lbs

37
rest 45 secs
20
rest 1 min
18

Jahed
08-14-2011, 12:46 AM
Word. I do my deads barefoot, and was considering vibrams, but I got a pair of Chucks that I like if im EVER required to lift with shoes on.

I used to use Chucks when I did powerlifting for like 4 months in 2008. Then I switched to vibrams when I started strongman and never looked back. They were boss for everything in Strongman, particularly keg carry, farmer's walk and yoke walk. I am going to switch to Oly shoes soon though. Speaking of which...

If anyone is reading this, any oly shoes recommendations? I am torn between these two models by Risto:

http://www.ristosports.com/index.php?main_page=product_info&cPath=1&products_id=100&zenid=83rupp4igosjubkr6n7lqc6ks2

http://www.ristosports.com/index.php?main_page=product_info&cPath=1&products_id=112&zenid=83rupp4igosjubkr6n7lqc6ks2

I am leaning strongly in favor of the hot pink model simply because, there are a whole bunch of dude-bros at the commercial gym I go to, and I think it would be hilarious to be the strongest person at this gym while doing everything in hot pink oly shoes. Willing to hear recommendations for other brands/models as well, thanks!

Jahed
08-14-2011, 06:26 PM
active rest, swimming

20 mins

Jahed
08-15-2011, 06:22 PM
After foam rolling and mobility/dynamic warm ups

Clean and Jerk

135, 185

225 x 2
225 x 2
225 x 2

Back Squat

405 x 3
385 x 5

Good mornings

255 x 5
255 x 5

Box jumps with weight

70 lb dumbbells in each hand

2x3

Superset of reverse hypers with Russian twists

3x8

I've also decided that as of today I am going to go back to a wide stance, low bar powerlifting style squat for the time being, until I get a proper pair of Olympic shoes. I have trouble keeping a big chest and arched back out of the hole ATG oly style, and I think the heel of the olympic shoe will fix 90% of this problem. It is what it is.

Jahed
08-16-2011, 05:03 PM
fasted sprinting, 5g BCAA prior

50 yards, 7 reps, walk back as rest.

Jahed
08-17-2011, 05:58 PM
dynamic warmup (mobility drills)

OHP, 5-3-1 week 2

145 lbs x 3

170 lbs x 3

192 lbs x 5 (+2)

incline close grip

225 x 8

dips

80 lbs

3x10

face pulls

110 lbs

3x10

I think I will add snatch to this day to start off with.

Jahed
08-19-2011, 06:08 PM
Push press

135x3
135x3
185x3
225x3
255x3

deficit DL, 4" box

510 lbs x 3
465 x 5

chins + weight

75 lbs x 5
60 lbs x 7
BW x 8

pendlay rows (245 lbs) superset with standing ab curls (170 lbs)

3x5
3x8

Jahed
08-22-2011, 08:38 PM
fasted training, 10 g BCAA prior

Power clean

135 x 3
185 x 3
225 x 3
255 x 2
275 x 2

Back Squat

warmup, 295 x 4

405 x 5
425 x 3

Spread my feet a little wider and angled the feet outward more, and it was pretty smooth goings. Way better than last week.

good morning

255 lbs

3x5

box jumps + 70 lb dumbbells in each hand

2x3

complex of russian twists/pull throughs (170 lbs)

3x8

Jahed
08-22-2011, 10:57 PM
Just bought a brand spankin' new pair of Risto LG Thunders. From now on, whenever a random broseph at my commercial gym interrupts me to ask how he can get stronger, I'll just point to these:

http://www.ristosports.com/images/207m.jpg

The pic is too big to post on this forum.

Can't wait to sport these at my local commercial gym.

Jahed
08-24-2011, 06:21 PM
Snatch: I have to learn how to do this. I am pitifully bad at it.

bar x 5
bar x 5
95 x 3
135 x 3
165 x 3
185 x 0

I don't know how to do the second pull and my elbows stay extended almost the whole time, I don't know if that's wrong or not, but it feels wrong.

OHP 5-3-1 week 3

warmup 95x5

160 lbs x 5
180 lbs x 5
205 x 3 (+2)

close grip incline

275 x 3
240 x 5

complex of dips (BW+85 lbs)/face pulls (110 lbs)

3x8/3x10