We now join this program in progress...
So for the most part many people, including myself, want to be bigger, stronger and lean as can be. Chasing all three rabbits at once is futile.
I've developed a plan for this year, or at least a good portion of this year to achieve all of these goals, well at least the bigger and stronger. The leanness will only be around for so long (hopefully much of the summer).
The plan involves using Dave Tate's Maximal Strength program from PN (for strength) and his Trilogy e-book (for leanness and maintaining as much size as possible). I'll follow that with a hypertrophy program to add some size before repeating the process.
Squat: 365 x 2 w/ belt
-I have done 385 in the past for 1, but that was 2 years ago)
Deadlift: 435 x 1 (just chalk)
Bench Press: 265 x 2
-By far my weakest movement. I very much want to get to 315 and beyond this year.
Within the Maximal Strength program I have already completed the first 3 weeks (Preparation Phase) and am half way through the 1st week of the Max Strength Phase (Week 4).
I'm currently weighing 192lbs, which is almost 30lbs more than I weighed on stage last October. My diet has been sub-par from November to January and I've recently started a Carb Cycling Diet to reduce the size of my squat belly.
A quick recap of this week up to now.
Rack Pulls -> worked up to a 3RM of 425lbs
SLDL - 3 sets of 6-7 reps at 300lbs (using straps)
Cable Crunches and 45 degree back raises - 4 sets of 10 reps
Rack Chins - 2 sets of 10 reps with 40lb bb across my lap.
2 Board Presses -> worked up to a 3RM of 245lbs
-probably could do 255 if I had a spotter
Partial Pin Presses - 3 sets of 5 at 245lbs
Lateral Raises - 3 sets of 8 at 30lb DB's
Chest Supported T-Bar Row - 3 sets of 10 reps at 125lbs
12 minutes of Med.Intensity lifting
Did some more rows and barbell curls.
Tonight is dynamic effort squat day and will involve me determining my 1RM Box Squat. I am currently using a Box Step as my box, with 4 risers. My understanding is that each riser is 2" tall and the step is 3" in height, meaning a 4 riser step is approximately 11" off the ground. I've definitely noticed a strength increase in my squat since incorporating box squats.
I'm going to keep this log updated with posts, measurements, stats, pics and vids to ensure my progress is monitored.