T Nation

Lifting Waittz - T-ransformation 2019

Starting Stats:

BW - 195
Chest - 46"
Waist - 34.5"
Arm - 16"
Thigh - 26"

Current Pics
IMG_2774

Starting Target Daily Cal/Macros:
2400-2500g calories
200-225g Protein
200-225g Carb
80-90g Fat

I am bad at dieting period, even worse at keeping a log. I always pull back too soon and never get to where I quite want to be when trying to lean out. Done trying, this time I will make it. Main reason for entering this year is for the self and peer accountability to see it through until single digit bodyfat.

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LISS - 40 min stationary bike.

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Hey man, in for the log, can’t wait to see the changes man! Best Wishes.

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Current Cycle - 5 Pro’s FSLS 5x5 @ 90% TM

Bench - TM 230
135 x 5
155 x 5
175 x 5
FSLS 5x5 Super Set(SS/ from now on) one arm DB row 5x10

Assistance:
Cross body hammer curls SS/ skull crushers
3x10

Conditioning:
5 minutes - Battle Rope max effort intervals

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Squat - TM 280
165 x 5
190 x 5
215 x 5
FSLS 5x5(think I did 6 sets by accident after I lost count and did one more to be safe)

Assistance:
Hanging Leg Raises 3 x AMRAP

Conditioning:
10 Minutes - Jump Rope - Freestyle with Double Jump intervals(one day I’ll post a video so you can see my Apollo Creed skills)

*Notes: I don’t track it but all workouts have 10-15 min warmup/mobility/jumps/throws etc and always superset main lifts with sets of 15-25 band pull apart or band face pulls including warm ups.

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OHP -TM 165
95 x 5
110 x 5
125 x 5
FSLS 5x5 SS/ Ring Pull Ups 5x5

Assistance:
Reverse grip curls SS/ Band triceps press down
3 x 10-15

Conditioning:
None

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Trap bar(hidden low handle…) Deadlift - TM 330*
195x5
225x5
250x5
FSLS 5x5

Assistance: none

Conditioning:
10 hard minutes with the jump rope.

*Notes: reset the DL training max today. Been waking up with middle back stiffness and cramps for a week to so every morning now. Figured I should lighten up preemptively while I figure out what’s up with my back.

Also I fucking hate dieting.

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LISS - 30 min stationary bike.

Also I walk a mile every morning with my dog, but just like I don’t track veggies or fish oil on daily macros, I don’t track stuff like this.

Bench - TM 230
145x5
165x5
185x5

FSLS 5x5 SS/ Ring Pull ups 5x6

Assistance:
One arm DB rows SS/ Dips
3x15

Conditioning:
None

Still sick, back still hurts. Hungry.

But good news is the garage is finally “finished”, for now at least.

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Squat - TM 280
175x5
200x5
225x5

FSLS 5x5

Assistance:
AB wheel
5x8

Conditioning:
10 minutes - Jump rope, went pretty aggressive here. Conditioning is improving quickly.

OHP - 165
105x5
120x5
135x5

FSLS 5x5 SS/ Ring Pull-ups.

Assistance:
None

Conditioning:
None

Skipped a rest day, have some work travel so I’m condensing what I can. Still sick, back getting better. Always hungry.

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In for the log. Good luck with your goals. Your garage looks sick.

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Thanks, I refer to it as The Dungeon. I live in Florida and in the summer it gets up to 110 degrees in there. Love it.

I love the heat but 110 is too hot for me lol. Love the garage gym though.

Update. The sickness I was fighting went full on zombie pathogen. Havnt done much of anything the past 3 days in the realm of movement and eating. Forcing down a few HC shakes a day but maybe 1-2 solid meals otherwise. Hoping the worst of it is over and tomorrow I can go to work, smash an Indian Buffet and get back in the dungeon.

Was clocking in around 192 before the Black Plague hit. Not going anywhere near a scale now.

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Woke up feeling the worst of it to be over. Deciding to end this training cycle short, start my deload week tomorrow while I fully recover. I will keep TM’s flat and just restart this training cycle, 5 Pros FSLS 5x5, again after the deload week. I will not be logging the workouts during the deload.

Each one will look like the old school 5/3/1. 40% x 5, 50% x 5, 60% x 5 For main lift. no supplemental, assistance will just be light BW work if any and lots of mobility/flexibility work. Taking this time to let the elbow and shoulder rest as well as I continue to cough up sludge. I’ll be back here posting in this log in a week.

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I’m in for the title pun alone haha. Pumped for your progress man, excited to see how you’ll end up

By now you’re deloading and recovering from your illness but your FSL % stuck out to me. Are you doing 90% of the TM or the top weight for the day? If it’s the actual TM then you must’ve set low TMs (which is never a bad idea).

90% just sounds high to me.

Hope you’re feeling better!

The moniker of Waittz is actually the pun in general. Used to be a big gamer when I was younger and Waittz was always my avatar/gamertag. Was just a weird way to spell ‘weights’.

the 90% is in regards to their entire cycle’s use of TM, FSLS is still always 60%/70%/75%, but those numbers all pull from 90% of TM. And yes, when I started 5/3/1 again I purposely used very low TMs, as well as still artificially keep DL TM down.

Lot to unpack as to why but simplified version is easier. The weight I can lift is counterproductive to the weight I should lift for my goals. You and I seem too see eye to eye on the belief of natural limits, my personal hypothesis is that you dont just stop growing muscle, you body instead just has internal ways to govern like an engine and top speed. For me, it is soft tissue. Whenever my LBM gets me closer to a 25 FFMI, or my lifting numbers get somewhere in the 300/400/500 range something on my body breaks down.

Also just a general update, since I ended up not lifting or doing literally any physical activity for 6 days, I just treated it as my deload, skipped the middle week DL session and hit bench yesterday. Keeping assistance and conditioning off the table this week since I am still sick and probably shouldnt be lifting in the first place.

1/14 Bench - TM 230
155x5
175x5
195x5

FSLS 5x5 SS/ Ring pull ups.

Assistance : None

Conditioning: none.

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