Hey guys, used to post here under a different username. Decided to make a new account. My training is based on strength and improving athletic ability.
Current Stats
weight- 174.5
waistline- 33.5in
Bench- 145x5
Squat- 245x2
Dead- ?
Goals by February 17, 2014
Bench-200x1
Squat- 300x1
Dead- 315x1
I now train 4x a week and do conditioning 3x a week.
Okay so nearing the end of my deload week where i did not lift at all. Feel much better and ready to crush the weights next weeks.
8/18
weight- 175.5
waist-33.4
Deloads over
8/20
weight- 172.5
waist- 33.25
ME Bench
Bench- 45x5, 95x5, 135x3, 145x4, 145x3 Not happy with this
CG- 125x5, 125x4 Again, not good
CG lat pull- 42.5x12, 50x12, 60x6 Drop, 35xamrap
side raises- 15’s x 20 x 3
facepulls- 30x15 x 3
curls- 20x12 x 3
tri push- 35x15, 35x12, 30x15
Stupid low calories on deload, combined with weight lose probably accounted for the shitty Bench. Trying to cut down to 155-160 then lean bulk up from there so i guess i can only ask to maintain strength.
Did 15 minutes incline walking on treadmill and played 1.5 hours pick up basketball. This does NOT count as my conditioning.
8/21
weight-171.5
waist- 32.8
ME Deads
135x5
185x3
225x3
245x1
255x1
275x1 Form was weird, first time deadlifting in 6 months, hurt back a tad
225x5
Back raises
bw + 25x15 x 3
Db row
60x15
60x15
60x12
Cable row
42.5x15
50x15
60x12
2120 cals, 205 g pro, 159g carb, 73 fat
Well looks like my post hasn’t gone threw.
Moving to 5/3/1
Maxes (90%) bench- 150 squat- 245 press- 110 trap bar deadlfts- 275
Goals are to steadily get stronger while improving athleticism.
9/23
weight-172
Press (Cycle 1, Week 1)
45x10, 70x5, 80x5, 90x7
Chins
bw x 4,3,3,3
Cable row
50 x 15,15,12
Side raises
15’s x 25,25,20
Tri push
30 x 25 x 3
Curls
20 x 18,16,15
Nutrition
2486 cals, 206 carb, 224 pro, 88 fat
35 min incline walking
Good,good
if you really want to push your bench on 5/3/1 you could add in some paused benching or close grips on your press day.
Chobbs- Already took 90% of maxes! Would you say thats not conservative enough?
Bud- Will try that man thanks!
Just whatever you feel comfortable with…I’m only on cycle 3 so certainly no expert but I think you should be hitting 8-12 reps on your 5’s week and maybe your 3’s depending on how well you are at the exercise. My reps have consistently stayed on the higher range for OHP and DL but lower range for squat and bench. Take my advice with a grain of salt tho lol
Bird- Probably not going to disclose that. Thanks for stopping by
9/24
Off from weights/conditioining
Nutrition
2190 cals, 176p, 182c, 86f
I like to drop calories a bit on these days. Squat tomorrow
[quote]chobbs wrote:
You’re jtownlax aren’t you lol[/quote]
Smells like JTown, speaks like JTown, walks like JTown…
You cant fool us buddy.
JTown forever.
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