Review of training September 2016- December 2016
Things I'm happy with:
My bench press goal was 70kg, I just did 72.5kg for 3 reps.
Consistently got 8 hours of sleep and drank 4-6L of water.
Things to improve on:
Deadlift goal was 120kg, I did this last week but I am unsatisfied.
Squat goal was 100kg, I did 80kgx8 which puts my 1RM at 99kg but I didn't actually squat 100kg. I'd definitely get it on a good day but I'm not happy with how hard it would be.
Press goal was initially 40kg but I got this for 4 reps in September so changed it to 50kg. My best press set is 40kgx7 which puts my 1RM at 48kg. Like my squat I think I could grind 50kg on a good day but it would be very difficult.
Things I'm unhappy with:
Conditioning was very hit and miss, including martial arts classes.
Mobility work/ stretching was done once a week at most.
Nutrition was also very inconsistent and not enough to get the results I want to.
Aside from martial arts classes I did zero jumping or throwing.
Particularly the first couple of months I did very little direct ab work.
I've done very little direct neck work.
So from the three sections above it looks like I have a lot to improve on, luckily a lot are very easy to do.
I'm going to start 5/3/1 for hard gainers when I return to university in mid January. The only change I'll be making is I don't have access to a prowler or sled so I'll need to replace that with something on upper body days. I'm not sure what I'll do instead yet, maybe just some hard conditioning, so I'd appreciate if anyone had any suggestions, I would imagine it's been asked on this forum before.
At least once a week I want to go to a kickboxing class which will include conditioning and stretching. On top of this I want to do 20-30 mins of easy cardio a week and some sort of thorough mobility work twice a week, I think those are realistic goals for now.
On upper body days I'm going to add a few sets of extra ab work each week. Also I'm going to do at least 100 reps of direct neck work twice a week along with 100 light band pull aparts each day and 20 band shoulder dislocations.
I think nutrition is the main thing I need to improve on these coming cycles. I'm going to roughly count my calories and protein until I am in the routine of eating enough; aiming for 3000 calories minimum and 180g of protein. I'll adjust my intake based on results after this. To help do this every day I'm going to drink at least 1L of semi skimmed milk which I may end up changing to 2L.
That should cover all the points to work on and I'm excited to see what I can do once they're sorted out.
My next 'block' of training will be from mid January to mid March when I come back home.
Goals for March 2017:
Bench press- 90kg
10 chin ups
30 press ups
It's worth noting that I don't want these to just be something I can grind out, the goal is to hit a good, fast rep with each. Ideally if I could hit them for a triple on a good day I'm fairly confident I could get them any day so that is what I'll aim for.