Tried to start a log once. I Quit. It is time to start it up again and contribute.
Background: I'm 24 now. I was on the football and wrestling teams in high school, and competed in Olympic lifting for a bit. At 94 kilos I snatched 107.5 kilos, clean and jerked 130 kilos, and front squatted 350 lbs. I gave up Olympic lifting due to my limited access to coaching. I realized that without a constant eye, I would unconsciously deviate from proper form and shoot myself in the foot. Not only would I fail to make progress, I would regress. It's a bit of a shame, as I naturally have much better explosive power than slower, powerlifting style strength, but c'est la vie.
Stats: 6'1", 201 lbs, down from 215 a few months back. I don't have a cool enough shoe with which to ascertain my bodyfat.
Bench: 265, but basing current work off of 230
Trap Bar Dead:435
Weighted Pullup: 57, but I'm not putting too much creedence into this, as there's no point to loading these up super heavy and getting nothing out of them
Training Style/Goals: Right now I'm kind of in cruise mode with lifting. I have my first job out of college (took two years off between high school and college), and I'm developing a side gig (gotta get dat antifragile state of being), as well as emphasizing reading and writing. So, even though I love to lift, it is not my main focus right now. I want to keep gaining strength, and slowly lean out to around 190, but I'm not in a rush.
I pretty much follow Thibs easy hardgainer plan, I think he describes in in this thread http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/easyhard_gainer?id=5815002&pageNo=0
1. Explosive jumps, maybe some hang snatch
2.Ramp (I use 5/3/1 percentages for this, as if left to my own devices, I will go too heavy and burn out, or be too conservative and not push myself enough)
3. Density, 30 reps at 80% in a 10 min limit or whatever
4. Loaded carries
5. (Optional) Pullups, Bit of beach work, short 5-10 min wod style session.
I go for an easy-moderate run once a week, and usually do a hot yoga session too.
Last few sessions:
Ramp to 195 x 5
Density, 155 x 10,8,8,6,6,5,6 in 10:55
2 Sets of 53 kb goblet walks, one min crunches in between
Pullups, 3 sets one short of failure, minute rest
Thursday: Trap Bar
370 x 5
Density, 285 x 10,6,8,5,5 in 8:45
2 sets GHR
Friday:Back and Bis: (I won't have blocks to do high pulls, so lately I've just been doing hang cleans, then traditional bb back work)
Hang cleans, up to 75 kilos x 3
Pullups: up to 53 x 5, one body weight set
T bars w/ v handle up to 3 25lb plates plus 10lbs, 2 sets x 8-12, drop sets all the way down
kayak rows: up to 70 x 8 each side, transition to straight arm pulldowns, drop down
curls: some shit
tabata kb swings, 40 lb bell, too easy. Will go heavier next time
Saturday: Whatever the hell I want day
Hang snatch 60 x 3 a bunch, 65 x 3, 70 x 2, 75 x 2
Hang clean and power jek: up to 80 I think (all in kilos)
Farmer walks: 150 ft trips with up to 140 lbs in each hand, 75 feet with 170 in each hand
Went for a run in the PM
Peri workout consists of gatorade powder pre, whey post. I also take fish oil, and magnesium before bed.
I'm moving today, and starting work tomorrow, so I'll probably make up some shit at the crappy apartment gym for a week or so until I pick a new gym.