Thanks for the support, guys. I pretty much have nobody else to share this with. My wife is very supportive, but when it gets down to specifics, she just kinda gets that blank look and says “is that good?”
Everyone else is like “oh, yeah? I can bench 260!”. And then when you ask them how much they DL, they give you that same blank look… Pfff…
What’s happening on June 19th? Is it just a day in the gym or are you going to compete somehow? [/quote]
Nah, just another day. But I’m specific with my goals. I’ve been shooting for 405 on that day since I hit 300 back in October.
On the training side, I started with Starting Strength and adapted to it quickly. After two months I changed to a four day push/pull and added in some work for arms, calves, and forearms. After two months of that, I tried One Lift A Day for a month and Hepburn’s Solution for Strength for another month. Made no strength gains during those two months, and I think that was when I put on the most fat. So I went back to my four-day and started seeing gains again. At the end of December, I decided to work out in the morning as well as afternoon, so I could add some more volume. I lift like shit on the compounds that early in the morning, so I put extremities there and added volume to my afternoons. In February, I added a day and started working biceps and chest twice a week. I’m still working out ten sessions a week now and still seeing gains.
Looks like this:
AM - Forearms
PM - Legs
AM - Calves
PM - Back
AM - Biceps
PM - Chest
AM - Triceps
PM - Posterior Chain
AM - Biceps
PM - Delts
Each afternoon workout starts with a heavy compound in the 3-5 rep range, followed by assistance work in the 6-10 rep range.
Bench press - 8x3 with 205
Incline DB press - 3x6 with 70’s
Incline BB press - 3x8-10 with 140
As far as diet goes, I only have a few basic rules
- Don’t eat crap. - Basically, if we didn’t cook it, I’m not eating it.
- Avoid sugar as much as possible. - I have a serving of fruit post-workout. I try to make that the only simple sugar I get during the day. White flour is only slightly more complex than table sugar, so I avoid it, too. Fat and complex carbs are ok.
- Eat enough to gain ~1lb per week.
To make this really easy to stick with… I grill an entire week’s worth of food at a time. I don’t look forward to a meal if it’s a tin of tuna or salmon, but a steak or BBQ chicken breast? Bring it on!
Supps: protein shake in the morning - 60g whey, 8oz whole milk. Two ‘protein digest’ caps and a fish oil cap
Protein shake pre-workout - 60g whey, 50g maltodextrin, water. Two digest caps and a fish oil again.