Time to be held accountable, here goes…
I finally decided that after 3 years of dicking around and half assing it that I’d set some goals and monitor for progress. A brief background on me is that I never played sports and I just began lifting 3 years ago. Of course, I have seen progress but I’ve also had some setbacks as well. Now at age 27 I’m ready to see some real results and start adding some more plates to my lifts.
Where I stand.
Bodyfat estimate: 15-18%
Core Lifts (actual max and 90% max)
Deadlift: 365 and 330
Squat: 300 and 270
Military Press: 135 and 121.5
Bench: 250 and 225
GOALS AND PLANS
My goal is to stick with 5/3/1 until December. I plan on deloading for two weeks, one week to study for finals and the second week being finals week, after which I’ll see where my 1RM stands for my lifts and switch to a lean out phase. My lean out phase will likely last around three months as my diet sucks. Not horribly, but you’re not gonna see me with a food log on here, but I probably should. After the leanout I’ll move back into more of a bodybuilder focused regimen in an attempt to add some “purty” to my frame. All this should bring me to this time next year where I’ll make some assessments and plan out the next year.
August 3, 2010 SQUAT
So, I was up until 5am writing papers for to turn in by 1015 today durnig my English final. My excuse for a poor workout aside, here’s how it went down
Rear Squat: Warmup 135x10, 155x9
Work Sets: 65%(195)x5
85%(255)x5 - there was no+ on this set
I was confused about whether or not I was supposed to do 3x5 on each percentage or if it was supposed to be 1 set of 5 reps for each percentage and then done, so I did more squatting.
Additional Work Sets: 255x3, 255x4, 225x3, 225x5, 195x6, 195x7
DB Step Up: 40x10 each leg, 40x10, 40x10 - And that was it
So, this was one of the worst workouts I’ve had in a long time and I think that fatigue was primarily to blame. Nowhere to go but Up! Hopefully I’ll get some initial photos up here to help keep track of progress.
Tomorrow’s Workout- If dependable spotters are available it’ll be bench, otherwise it’ll be a military press day.