Been gone for a bit so getting back into things. Didn’t stop training but was not really dedicated to anything. Going on a slow weight loss time right now. I got up to my goal of 220lbs and now I feel too fat. Going to start a new program on top of it.
Diet-wise, starting at 2400 calories and weighing myself every morning, Giving myself one cheat meal per week. 210g protein rest from carbs and fat. I don’t know if I have ever established this on the forum but I do not eat beef or pork so my protein comes from mostly chicken, milk, protein powder and plants.
Programming-wise I will be doing below, my goal is just to get stronger overall.
Day 1: Press day
Main movement: Log Clean and Press Away 5/3/1, jokers and fsl amrap
Secondary Movement: Log clean and push press 5x5 second set last (75%, 80%, 85%)
Assistance Pressing Movement: Incline Bench Press 3x10
Chins, band pull aparts, unweighted abs, bicep curls giant setted
Day 2: Deadlift Day
Main Movement: Deadlift 5/3/1, Jokers, fsl amrap
Secondary Movement #1: Farmer Carries 5/3/1 ish
Secondary Movement #2: Stone loading 5/3/1 ish
Assistance: GHR, weighted Abs, reverse hypers
Day 3: Bench Day
Main Movement: Bench 5/3/1, Jokers, fsl amrap
Secondary Movement: OHP with axle 5x10 fsl
Assistance pressing movement: dips 3xamrap
Rows, band pull aparts, sandbag carries, bicep curls giant setted
Day 4: Squat day
Main Movement: SSB Squat 5/3/1, Jokers, fsl amrap
Secondary Movement #1: Yoke runs 5/3/1 ish
Secondary Movement #2: Tire Flips 5/3/1 ish
Assistance: GHR, Reverse Hyper, Weighted Abs
Training max currently used:
Log clean and press: 195lbs
Log clean and push press: 215lbs
Deadlift: 510lbs
Farmers: 240 each hand
Bench: 300lbs
SSB: 245lbs
Yoke: 610lbs
Chins: 295lbs