Age - 37
183lbs - Goal 200lbs
10-12%bf - Goal 7-8%
Seeking to Improve my Physique and Lifestyle.
Have not really lifted weights or trained in a few years. Never did much bodybuilding or training for size, just speed/athleticism for sports. Weak and out of shape. Well, that is all about to change. Also get to deal with Ulcerative Colitis. Thats no fun and has a major impact on my diet and ability to handle food.
“Foundation” - meaning, an “intermediate” (though barely) level in strength, speed, power, etc based on % of BW or some personal measurement (knowing myself basically). Not “foundation” in terms of limit strength or a “bigger canoe”…at least not yet.
All weights in pounds unless noted otherwise
09.03.11 Deadlift 285x1
11.21.11 Deadlift 285x3 (from podium, snatch grip with straps)
12.07.11 Deadlift 285x8 (conventional, straps)
09.03.11 Deep Squat 215x2
09.08.11 Deep Squat 235x1
09.12.11 Deep Squat 240x1
10.21.11 Deep Squat 245x1
11.11.11 Deep Squat 245x2
11.16.11 Deep Squat 245x3
09.03.11 Bench Press (Not attempted)
09.10.11 Bench Press 95x6 (old shoulder problems have me cautious)
09.13.11 Bench Press 95x10
09.19.11 Bench Press 115x10
10.18.11 Bench Press 135x12
11.22.11 Bench Press 145x12
01.04.12 Bench Press 155x8
01.11.12 Bench Press 165x4
09.03.11 Overhead Press 115
09.13.11 Overhead Press 125x3
09.19.11 Overhead Press 130x1
10.05.11 Overhead Press 145x1
09.03.11 Bent Row 160x5
09.06.11 Bent Row 175x2
09.21.11 Bent Row 185x2
10.09.11 Bent Row 195x1
09.14.11 Pullups BWx3
10.02.11 Pullups BWx4
10.28.11 Pullups BWx5
11.04.11 Pullups BWx7
11.18.11 Pullups BWx8
12.13.11 Pullups BWx9
Current Plan Goals:
Deep Squat & Deadlift 315 (Foundation Goal, FG)
45d Incline Barbell Bench Press 155 (FG)
Barbell Bench Press 215 (FG)
Barbell Bent Row 225 (FG)
Clean 215 (FG)
EZ-Bar Curl 105 (FG) 1x110 12.04.11
Pullup BWx14reps (FG)
100meter sprint <14sec (FG)
200meter sprint <31.4sec (FG)
Stomach @ navel 33-33.25" (Was 37 2 months ago)
Left Thigh mid hamstring 21-21.5"
Right Thigh mid hamstring 20.5-21"
Left thigh 21-3/4"
Right thigh 21-1/4"
Plan as of 9.5.11 (6 weeks)
Rotation of Light Medium Heavy days (Speed, Hypertrophy, Strength/Hypertrophy)
Plan as of 10.24.11 (9 rotations of 3 workouts)
Pre-hab, re-hab, basic strength work with focus on non-traditional lifts.
Main lifts: snatch grip dl from podium; dips; pullups
A preparatory phase basically for the plan to follow it.
-Fuck it. And I’m going to squat everyday.
***Cutting short after Week 5. “Flare Up” interrupting, feel I’m ready for next step, and due to this bump in the road feel I needed a new approach.
Plan as of 11.26.11 (12 weeks or so with a week of rest and a week to max out/peak)
“Tweaked” Linear Periodization (wave action to a basic linear program)
Workouts A1(3), A2(3), A3(3), A4(3), B1(2), B2(2), B3(2), B4(2), C1(3), C2(3), C3(3), C4(3), plus some additional “Free” days to target upper body deficits.
Basic Strength, “rehab/rebalancing” work for knee and hips, incorporate some track activities, mixed in a plan for power clean (4) 3 week phases of a single lift
Achieve some foundation, milestone goals and prep for “training” test to see if I’m ready for a training “system”
Plan as of 3.05.12
Restarting. Ulcerative Colitis got the best of me. Almost went on Remicade but backed out last second. Just took myself off Entocort after month and a half. I just felt like the definition of fatigue and non-ambition.
I have something in mind training wise…but going to freestyle it. Just post my workouts.
I have lost a ton of strength and stamina. I do do better when eating superclean and lower amounts…but lose weight that way too.