Years of back and forth weight gains and losses and very little has changed. Having mixed goals will do that to you, but it's time that changes.
I love the bodybuilding lifestyle but have no desire to compete. Ultimately, I train because I want to look good, but training like a bodybuilder now bores me to death. This has caused me to flip flop training styles for years and now I'm neither really big nor really strong - stuck right in the middle.
I just completed a 12 week diet where I dropped from 220 to 195. My strength plummeted but I'm ok with that. I will be completing Eric Cressey's Maximum Strength book. I know there might be better programs for strength but I've tried this one before and I loved the way I felt while working through it. Having pre-hab exercises built in really worked wonders. Sadly, a pre-existing knee injury caught up with me after about 6 weeks and resulted in surgery and I was unable to complete the book.
Enough of the boring stuff, as of today my numbers are as follows:
Height: ~5ft. 10in.
Weight: 195 lbs.
Broad Jump: 7ft. 8in.
Box Squat: 285x1
Bench: 295x1 (I've done 315 before but I got pinned by it today.)
3-Rep Chin-Up: BW + 45lbs = 240 lbs.
My goal is to get as strong as possible while remaining below 200 lbs. IÃ??Ã?Â¢??m not doing this for powerlifting, but simply to establish a set point for my bodyweight. If I continue to lift heavy and remain at this bodyweight, I believe I'll continue to get leaner.
I'll be following a diet that changes for training days and off days and I'll be trying a pulse fast one off day per week.
Off Days: 245g protein, 95g carbs, 90g fat = ~2170 calories
Training Days: 300g protein, 200g carbs, 70g fat = ~2630 calories
A friend of mine says "Maintenance is crap, progression is everything." It's time I start living that way.
Weight: 190 lbs. (-5 lbs.)
Broad Jump: 7ft. 10in. ( 2in.) I got this on my first jump, but I was jumping outside and it started raining, slipped on my second landing and decided it wasn't worth an injury.
Box Squat: 345 lbs. ( 60 lbs.)
Bench Press: 305 lbs. ( 10 lbs.)
Deadlift: 455 lbs. ( 40 lbs.)
3-rep Chin-up: BW 65 lbs. = 255 lbs ( 15 lbs.) New gym doesn't have weight belts so I did this with a 65lb. DB clinched between my feet. I think I could get 75 with a belt.
Overall, I'm pleased because I met my goals. I wanted to keep my bodyweight under 200 and I actually got leaner during the process. I'd like to see my bench numbers increase but I guess I can't complain with a drop in bodyweight and an increase in every other lift.
The program would be really good for a beginner or somebody without any direction in the gym because each phase builds upon the previous and increases volume accordingly. I personally love working up to a top set too much to really enjoy the book, but I'm glad I went through the experience. I feel great (thanks to all the mobility work) and I'll definitely be utilizing some of that in my future program.