I'm planning to compete in my first ever meet here in central California on April 11th which means I'm a day shy of exactly 18 weeks out. As of last night I plan on dropping some weight so this log is primarily to help keep me motivated to stay on top of macros.
My name's J, I'm 20 years old, have been successfully weight training for about 4 years. I'm about 6'1" and this morning I weighed in at 212.4, looking to compete in the 198 class.
I have been on 5/3/1 since June, 2013. Two training cycles ago I picked up the "5/3/1 for Powerlifters" version.
My usual current split looks like this:
A: Military press 5/3/1 reps superset pullups 5x10
B: Seated dumbbell press 3x10 superset facepulls 3x20
C: Dips 3x10 superset ez bar curls 3x10
D: Considering adding in Battling Ropes 4x30seconds
A: Deadlifts 5/3/1 reps
B: Stiff Leg Deads 3x10 superset pendlay row 3x10
C: Kettlebell Swing 4x25
D: Ab Wheel 4x12
A: Bench 5/3/1 reps superset pullups 5x10
B: Dumbbell bench 3x10 superset cable row 3x10
C: Bent-over rear delt row 3x20 superset pushups 3xfailure
D: Considering adding in Rowing Machine 4x500 meters
A: Low Bar Squat 5/3/1 reps
B: Front Squat 3x10
B: Good Morning 3x10
C: Hanging Leg Raise 3x10
D: Considering adding in 45lb plate speed squats 4x10
I tend to go one day on, one day off, or two days on, one day off.
The exercises I stated I was considering adding are there to provide some bursts of brief and intense cardio. I do not have access to a prowler, otherwise I'd be all over that.
The only supplementation I take is creatine monohydrate and whey protein powder.
I am a full-time student at a community college majoring in psychology and minoring in American Sign Langauge. I work part time at an afterschool program, primarily with 4th graders. I am moderately active in my job, as I generally play sports with the kids. For example yesterday I played soccer with them.
My diet largely consists of granola mixes, peanut butter, chicken, eggs, brown rice stir frys, red meats and pork off the top of my head. I used to count calories and successfully went from 140lbs to 190lbs in a little over a year, because of this log and the meet I plan to count calories again starting today.
I rarely drink alcohol, I rarely smoke ganja. Those will both decrease even more so in occurence because they are vastly less important to me than my performance at the meet.
Today is squat day in the 5s week of 5/3/1, I will post that workout and the rest of my 5s week later today, I have to get to class right now.
I apologize for the mass of text in this post, I am trying to be as thorough as possible because I've seen others post logs/training questions without providing key details, something I hope to avoid.
Thank you for reading, and keep on keepin on!