Hi, I’m new on this forum. I’ve been reading articles for many weeks, then I decided to open my own training log here
Here we go, in the beginning few information about me, my goals, training and diet I’m from Poland, so it’s easier for me to post weight in kilograms, but I’ll do this in both ways. Sorry for my language too, I do mistakes and I know it -_-;;
height: 188cm // 6’2’’
weight: official at weight-in 89kg // 195.5 lbs.
predicted max (didn’t max at training ;O)
deadlift: 150kg // 330 lbs
bench press: 82,5/85 kg // 187 lbs
squat: 100kg // 220 lbs
front squat: 82,5 kg // 181,5 lbs.
power clean: 75 kg // 165 lbs.
military press: 58,5/60 kg // 132 lbs.
I dont really know my real max, but my training will be oriented on slow strengh progression, so it’s better to be fresh, than overtrained - imo
Ok, in subject I added ‘BJJ’, in reality, BJJ is my the most important goal, lifting is only addition to my training. I need to be stronger than I’m now, I have couple problems in my weight class at competitions and sometimes in class. I think the best way to increase my strenght and power will be 5/3/1 powered by Jim Wendler
I’m going to train 3 times per week at class, 3 times at gym. Before big competition I will decrease number of trainings at gym, and increase those at class
a) squat 3 x 5/3/1
b) bench press 3 x 5/3/1
c) dips 3 xmax or 10
d) pull ups 3 xmax or 10
e) db press 3 x 10
a) power clean 3 x 5/3/1
b) dead lift 3 x 5/3/1
c) db incline bench 3 x 10
d) biceps curls 3 x 10
a) front squat 3 x 5/3/1
b) military press 3 x 5/3/1
c) row 3 x 10
d) decline bench 3 x 10
after trainings I will want to do some cardio, but if weather is better, I run at morning
I want to do some change in diet, I have been living on low carb for a couple months, today i decided to change to carb cycling
Lifting days: high carb
BJJ days: low carb
Free days: no/low/mod/high carb It depends on my current weight
My goals - lifting more and more and more kilograms of steel, weighting max 205-210 pounds (because of weight cutting before competitions ;( ) and be better, faster, stronger in bjj