I am currently in preparation for my first amateur strongman competition and my progress has seem to come to a stand still( I am 6 weeks out). I have been experiencing a decrease in strength, a decrease in sex drive, decrease in appetite, difficulty sleeping, the feeling I am constantly in a ï¿½??brain fogï¿½?? (joe vs. the volcano anyone?) and just an overall feeling of ï¿½??yuckï¿½??.
I work two jobs ï¿½?? one of them being an office job and the other I double up during the week as a bouncer Thursday and Friday nights (11-3). So all in all I am working about 50 hours a week. (warning, this is a long one)
Here is what my program looks like:
Warm Up: Stretching and Jump rope
Squat (set of 20 or 5,4,3,2,1 to a max single) or Deadlift (Trap Bar or Fat Bar for reps at 470lbs which is the contest weight)
264lbs I-Beam holds w/ 2ï¿½?? handles for time
12ï¿½?? Log hang Clean usually 3x3 or 5x2 (I really stink at these)
600lbs tire flip (not in the competition this is more of an endurance builder for me) 140ft (70ft one way and a turn back)
3ï¿½?? barbell shrugs working up whatever I can hang on to by that point usually around 315lbs
Treadmill Run ï¿½?? I go as far and as fast as I can for 20 minutes. I usually end up somewhere around a 10 minute mile.
Warm Up: Stretching and Jump rope or Jumps for distance
Front Squat 5x5 (usually can get up to 295lbs without compromising form)
Power Clean 5x5
Behind The Neck Press 5x5 (I know people look down on these but they actually feel more natural to me and hurt less then doing a regular OHP)
Fat Bar Curls (not strict) 3x10
Leg Raises 3x25
AM: Stair Climber 15 minutes high intensity
PM: Treadmill Run 20 minutes
Friday or Saturday:
Warm Up: Stretching and Jump rope
Fat Bar Deadlift 5x5 (work up to a max usually about 515 for 5)
Over Head Pressing w/ Barbell 5x5 (work up to 225)
Step Ups with DBï¿½??s 3x10 each leg (I like these in particular because they work your static holds and really get your heart rate up)
DB Bench Rows 5x5
Hanging Knee Raises 3x as many as I can hang on for
Sunday: Pasta and Meatballs
Hereï¿½??s my typical diet day:
1 cup Oats (or 1 cup Fiber One)
1 cup Lactaid Milk
1 scoop Protein
1 Tbsp Honey
Apple and 30g protein
6 ounces Lean Meat
A big salad with apples, goat cheese, walnuts and Ginger Dressing
1 cup pineapple
Afternoon/Pre Workout Snack:
Apple and package Pemican Beef Jerky or a large plain Strained Yogurt (Greek Yogurt) with honey ï¿½?? Strained Yogurt has a lot less carbs and nearly triple the protein of normal store bought yogurt
Post Workout Shake:
A carb/protein mix either Pro Gainer by Pro Complex (600+calories w/ 80g carbs and 55g protein) or Biotest’s Surge (double serving) if I have it. Sometimes in a pinch Iï¿½??ll just take 2 scoops of Protein and Mix it with two packs of Carnation Instant Breakfast and some OJ
6 oz of lean meat
As many veggies as I can eat
And either have something like Lemon Potatoes or Barillaï¿½??s Protein enriched pasta with homemade sauce (tomatoes, olive oil, onions, garlic, basil and some salt)
Before Bed Snack if I am still hungry:
Either a Shake with Lactaid
Or a Large Strained yogurt with Honey and Walnuts
(I usually allow myself a couple of scoops of ice cream once a week with blueberry preserves)
My weekends are not strict but I donï¿½??t usually go nuts eating either. If anything, I eat less and really go to town on Sundayï¿½??sï¿½?ï¿½itï¿½??s pasta day. Gotta love being a guinea!
I am pretty sure thatï¿½??s about 3000 calories with plenty of good carbs and enough protein. My Current stats are: 27yrs old, 6ï¿½??2ï¿½??, 260lbs, 39ï¿½?? waist, 20% BF, 118/60 BP
I know my BF% is at the very high end of o.k. but I have never been lean. Just not in the cards for me it seems.
I hope I have provided enough information here to get a good critique/explanation of why I may be feeling like crap all the time despite eating basically clean. An odd thing Iï¿½??ve noticed is the last time I was under 20% BF was this summer when I was 260 @ 15 - 16% BF and I was only doing two 20 minute, full body workouts a week (and yes they were HIT workouts but using barbells and dumbbells ï¿½?? no machines). My only cardio being walking and the constant chewing of BBQ.
Should I switch up to Super Abbreviated Workouts and just spread them out during the week? Eat more? Start Supplementing?
Thanks for your time.