T Nation

5/3/1 for Ping Pong


#1

It's time to start a log so that I can keep track of what I'm doing. I'm currently in a fat loss phase. Week one. I've been training consistently for 4 years now. I don't follow a program, but thinking of starting one.

Stats:

HT: 5'8"
WT: 181
BF: ~15%
Bench: 275 x 3
Squat: 275 x 3 :frowning:
Dead: 405 x 3
OHP: 185 x 3

Goals:

My main goal is to get my squat up. My problem is tightness in the hips/ hams. I'm currently doing 45+ minutes of mobility work. Just started this this week. Since I'm in a fat loss phase, My goal is 10% body fat by July 1st. Once I reach that then I will make another for 8%.

I will be logging cardio, weights, and nutrition/ supplementation.

Follow along!


#2

5/18- Yesterday

Felt pretty drained from lower carbs/ cals. Also pretty sore.

Mobility/ activation

Sumo DL: 135x5, 185x5, 205x5, 225x5, 275x3, 295x3, 315x3, 325x3, 345x3, 365x1

Pendlay Rows: 135x5, 155x5, 165x5, 165x5, 175x5

Muscle ups: 5x5

Pull ups: BW, 5x8

Lat pulls SS Sled Rows: 65x10x4, 105x8x4

Cable pull overs: 30x8x5

DB curl with 2 sec squeeze at top SS Band Bi Stretch: 25x8, 30x8x3, Band holds for 30 seconds each


#3

5/19

Recovery day.

Foam Roll: Thoracic Spine, Lats, Supraspan, hip flexors, Vast Lat, Adductors, IT's, Gastrocs, Hams, Thoracic Ext

Tennis Ball SMR: Piriformis, Glutes, Gastrocs, Supraspan, Post Delt, Pec Minor/ Major, Rhomb

Dynamic/ Static Stretch: Quads, Piriformis, Glutes, Hams, Gastrocs

Med Ball Circuit with 8lb ball: 10 reps speed chest past to wall, 10 reps standing side toss to wall (both sides), 10 Med Ball slams. Went through this 4 times with 20 seconds rest between circuits

Circuit: 10 Paloff Press (both sides), 10 Med Ball Slams with 20lb ball, 25M sled drag, Airdyne sprint for 30 seconds. Went through this circuit 3 times with out rest.

Farmers Walk: 100 pounds total on trap bar. Grab bar on side so that you can carry it with one arm. 25M walks x 4 each side.

I will be doing LISS cardio in the PM for 45 minutes. Walk on treadmill at an incline of 10, speed of 2.8. More stretching if necessary. (Legs are tomorrow)

Nutrition (so far):

1: 6am, 2 scoops whey protein
2: 8oz angus ground beef with 6 different veggies "stir fried" in, ACV
3: 6oz angus ground beef and veggies, 3 whole eggs
4: 8oz angus ground beef and veggies
5: 2 scoops whey protein
6: 6oz angus ground beef and veggies

Supplements (so far):

1 cap HOT-ROX before shake in AM, another before evening cardio session

Peri-WO: 10g BCAA, 2g AEE, 4g Citrulline Mallate, 4g Beta Alanine, 5g Creatine Mono, 3g Taurine, 1.5g ALCAR

With meal 2: 6,000iu D3, 300mg COQ10, 250mg Chelated Mg, 300mg Alpha Lipoic Acid

With meal 3: 1 tbsp Cod Liver Oil

With meal 4: Digestive enzymes


#4

How do I embed youtube videos??


#5

so...I take it you like red meat? lol


#6

Maybe a little... haha, That's what I cooked up for the day. Today I cooked a whole chicken.