Im 5'7 currently 168 goal is to hit about 200. I maybe should cut back on conditioning to get there quicker but i'd rather burn calories and earn the couple extra meals day. (7 right now) Plus I work a labor job so i'm on my feet all day moving around no need for steady state unless I feel like checking out an album or something.
The lowest i've ever been was over summer where I was 148. But, I did conditioning over strength training for the most part. Now I take 2-3 complete days off with at least one day of some heavy duty conditioning.
Rambled on a bit there.
But, thanks man! Hopefully some video to come in the next couple cycles.
Well my friend pussed out so I moved back my deadlift night. Worked up to 345 x 2 on my last set before the deload week. this is big for me I hope to continue on the righteous path of glory
music tonight: black sabbath - vol. 4
Thanks man! No belt just chalk not bad for 168, lots of work to do still. Taking an off day tomorrow I rarely do steady state I work a warehouse job lifting and moving boxes all day. I used a pedometer to see how far and how many calories I burned I roughly walk 15 miles and burn 1,400 calories a day. Not exactly accurate but more a less an excuse to eat or drink that extra shake.
Just got back from bench night had to rush which is always the worse due to ****ty nasty weather and my spotter not showing up, but nonetheless I pulled through and tried the best I could under the given circumstances.
3 warm up sets
followed by 3 work sets
165 x 5, 175 x 3, 185 x 1 and for the hell of it 215 x 1
all and all not to be bad before my first deload. I really need to hammer down my form bench is my weakest and most pathetic exercise. But, I will make it my best sometime soon and I will have alright numbers by my first competition whenever that maybe.
My last night on my first cycle of 5/3/1 tonight was Squats, definitely hit a P.R. even being spotter free tonight.
went a little like this
225 x 3
255 x 3
265 x 5
275 x 3
280 x 2
315 is gonna be mine!
followed by more squats, Good Mornings, 10 x 5 Pullups second pause on the last one on the last two sets.
and I hit some conditioning since I've been lazy as **** all week. So I did jump rope and burpee tabatas. Im wondering if running up a snowy hill without cleats is gonna be a bad idea. should I pass it up? more conditioning? or chill the whole weekend and chill for the deload.
Drove to the hill it was to snowy, went back to sleep for a second had a late night with my girlfriend last night so I decided to catch some zzz's.
im gonna hit some fasted HIIT cardio (omgz) and eat ribs and slam protein shakes all day.
Gonna do some 30/30s (30 second works and rest) using bodyweight
4 times through.
Music - Bitter End - Guilty as Charged
not very aspirining powerlifter of me but I figure if i'm eating enough it doesn't really matter and I have no meet to prepare for and i'm gonna deload this week anyway.
Deload this week just bumping this so I dont have to search through pages.
Time to lax but get pumped.
First night of the deload
Tonight was Military Press/Bench
75 x 5
85 x 5
105 x 5
115 x 5
125 x 5
135 x 5
and did 20 mins incline treadmill walking. Feel refreshed not overly tired but broke a sweat.
Woops lack of updates deload week is over thankfully next week its time to do work.
heres what it's looking like im trying to build my yoke as they say so im putting more emphasis on it. Going to continue my weekly hill sprints keeping my conditioning up. Im sitting around 170-173 so im getting up there thank the metal god.
Chins 50 reps
Upright Rows 5x10
Neck - everyday
Hang Cleans 531
Good Mornings 5x10
I like to call it the chomping at the bit week personally. I'm ready to attack the weights with furious anger. The Iron is the only drug you ever need.
I also forgot to note i'm doing box squats to help with depth and form and than switching to regular back squats for my 5x10 sets I should be pooped
I had a very epic cheat meal last night. It was my friends college graduation party and they were Italian so you know how THAT goes. I had about 8 lean sausages, eggplant parm, chicken parm not deep fried though, spaghetti squash, and a lot of scallops, canoli's, and shrimp. I had 3-4 giant plates. Not too bad but I think im gonna smash some PR's this week
2nd cycle began tonight did MP
Worked up to 125 x 7 which is 10 pounds heavier than my first cycle on the first day.
followed by chins, dips, and 4 x 15 face pulls.
deadlift night tonight I worked up to 305/8 for a rep PR.
followed by deficit deads on the trap bar for 225 5 x 10 with the last set at 205 x 10
and than hanging leg raises 5 x 15.
Tonights music - The Dillinger Escape Plan (motivates the **** outta me)
Big deadlifting session!!! Oh and that Italian feast you had the other night sounded unbelievably awesome. They had all of my favorites and then some.
thanks man! I was super stoked to pull out 8. I was seeing spots by the end of the session haha.
just bumping this for bench night tonight. Weights will be lighter cause im trying to get my form down.
Bench night tonight...kinda disappointed in the main exercise worked up to 170 x 5 which is still my bodyweight but ya know us meathead it's never good enough
followed with dumbbell bench press 65 5 x 10 and 50 5 x10 dumbbell rows ended with 3 x 20 dumbbell rear raises. i was sweating up a storm and can feel the swole.
tonights music: the dillinger escape plan...again.
tomorrow will be hill runs and awesomeage.