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.
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.