I've been working on some goals for the new year and was wondering if Im on the right track to completing them. Im currently 5'10" 188lbs 15%bf
-Bring up shoulders/traps/calves.
-Hit 200lbs at ~15-14%.
-Front squat 315 for at least 5 currently 315 is my 1RM.(Haven't work on these in a few weeks)
-Incline Bench 315 for a single. 265 is current 1RM (Same except haven't done these in a year)
-Deadlift 405 for at least 5. (Mainly been working on rows and rack pulls for the last couple months.
-Some misc. Strongman goals.
Heres how Im planning on doing it:
C_C's 5/3/1 split
Day 1 - Chest/Back
-Low-Incline Bench 5/3/1
-Decline HS Press
-HS high Rows
Day 2 - off
Day 3 - Legs
-Front Squat 5/3/1
-Leg press widowmaker
Day 4 - Delts(+Traps if needed)
-Smith High Incline Shoulder Press 5/3/1
-Lateral Raise Machine
-Reverse Pec Deck 3-4
-HS shrug 3-4
Day 5 - Arms
-Dead Stop skulls
-Ez bar curls
-(Extra machine work)
Day 6- Delts/Traps/Sprints
-HS shoulder press
Day 7- Strongman
What do you all think of Day 6? I read Thibs recommends frequency to bring up a lagging body part.
The sprints would be my only cardio aside from everyday walking/riding my bike which I do for about an hour or more everyday. Which will hopefully help me keep my fat down.
As far as my diet goes I gave myself alot of leeway since I've started eating with my gf in the meal halls, which is not a good decision. Since she bitches if I want to walk across campus when there is no protein sources in the cafeteria. Plus class schedule is a bitch
I'm starting to clean it up tomorrow.
Here are my set meals of the day:
1/3 cup of cheese
1 cup of cottage cheese
a couple drops of yogurt to make the cottage cheese go down easy
a cup of coffee or milk
(I also have the option of throwing in a waffle with sugar free syrup or oatmeal. Would more carb restriction be better to keep my fat gain down?)
2 (pre workout)
50g carbs (30malto/20dex)
1/3 cup of cheese
~2-400 calories of any meat source they serve that day
The carb sources are pretty limited at this dining hall and cant go to the other because its too far away from my classroom/the gym. Rice/bread/waffles/pizza/beans (I usually get beans)
2 1/2 cups of cottage cheese
or a chicken breast if I can get some
Whatever meat I can find.
2 cups cottage cheese
Cottage cheese farts
Does that look like a pretty decent diet for gaining weight? I haven't had a problem so far but I hit a little plateau last week.
Hope you guys can give me some pointers, I'll post results new years day lol.