And so it begins. I shall post tomorrow with my weight, bf % and before pic. For now I’ll start with my training regimen.
I’ll be setting some lifts back a couple cycles and lowering TM from 90 to 85% so I can get away with less deloads until the end of the comp.
so Current 1rm and (85% TM) are as follows:
Dead: 425 (365)
Squat: 365 (310)
Press: 155 (130)
Bench: 280 (240)
Power clean: 205 (175)
Front Squat: 265 (225)
I’ll be doing a leader/anchor 531 set up. 2 cycles of leader with a cycle of anchor, repeated 3 times. Leader shall be a full body with power cleans, 5s pro set up with higher volume. Anchor will be a more intense 351 with rep records and jokers.
Leader:
Mon:
Agile 8
Jumpsx10
Hang cleans 65/75/85x5
Front squat: 5s pro
Bench: 5s pro+3x8 FSL superset with face pulls
Curls superset with abs 50 reps each
Wed:
Agile 8
Jumpsx10
Hang cleans 65/76/85 x5
Squat: 5s pro+3x8 FSL superset with fat man pull up
Press: 5s pro+3x8 FSL superset with abs
Fri:
Agile 8
Throwsx10
Front squat: 5s pro
Deadlift 5s pro+3x8 FSL
DB bench with abs
Shrugs 50 reps
Anchor:
Mon:
Agile 8
Jumpsx20
Squat : 351
FS: 5s pro
Curls/abs 50 each
As for diet, since my main goal is to lean out, I’ll be starting out at roughly 2500 kcal, 25%(70g) fat, 35%(200g) carbs, 40%(250g) protein. I’ll be starting indigo so depending on how my body responds I might swapping around some carbs and protein
Supps:
indigo
Fish oil
Plazma
Mag-10
Multi vitamin
Vit D
greens powder
Well, I’ve officially been on this ambulance since New Years morning. We’ve been so slammed I haven’t been able to go home. If I’m actually allowed to leave this evening I’ll post my before pics and log my workout tonight
Agile 8
10 jumps
Cleans: 115x5, 135x5, 150x12
Press: 85x5, 95x5, 110x12 with 50 rows
FS FSL: 145x10x5 superset with 50 dips (did these as quick as possible, got pretty shitty after about the 8th set)
Definitely feeling pretty rough after doing this workout right after the one last night. Gonna focus on recovery, maybe some epsom salt baths and mobility work and gonna fuck shit up on Friday
Just tried an epsom salt bath for the first time and I feel like a million bucks. Really helped relieve the soreness in my legs/glutes, traps and shoulders.
Also here’s my nutrition totals for the day. (On MyFitnessPal, another thing I just tried yesterday. It’s insane that this app is free, makes calorie counting 1000x easier)
Can’t wait to drop the flubber. The holiday season kinda fucked me up for a while. Back up to 250 and about 21-22% bf. Didn’t move all the way back but definitely lost a lot of my progress. If I can get down to 10-12% by June I’ll be happy since that’ll be the leanest I’ve been in my life
No training today. Just 12 more hours of picking up, pushing and pulling patients. I actually haven’t been really hungry at all the last few days. Almost all my carbs are coming from fruits, sweet potatoes, veggies and regular potatoes so I keep pretty satiated. And I’m not feeling run down at all, I’m actually chomping at the bit waiting for my next workout every day. Tomorrow gon’ be fun
Awesome workout today. I met some new guys at the gym today who are way stronger than me so I finally have some training partners besides my lovable Internet cohorts. They were doing heavy squats and I couldn’t resist. So my training went:
Cleans SSL 135x5x5
Squats:
235x5
275x5
315x5
365x3 (5 lbs more than my previous 1rm)
405x1 (a little ugly and maybe a little high, but I’m ecstatic right now)
To be fair, however, this was my first time ever using knee wraps, which explains some of that extra boost in weight. Plus I had em so tight I felt like I was fighting against them trying to hit depth. This was also my first time wearing the new belt that I got along with the wraps so I was also trying to break that in. Not making excuses, just giving a little extra background on what was going on
@MarkKO I lurk on your log a bunch and watch your videos. I’m wondering how you put all your sets together into one video. Is it something you do on your phone or do you have to upload it to a computer and edit the videos together? I’d like to start doing it, but if it’s a complicated process I’ll probably not worry about it
Squats:
135x10
225x5
275x5
315x3
335x1
345x1
355x1
365x1
405x1(wrapped) didn’t get a video this time but I went a lot deeper and went up way smoother than my last try
