I’ve decided to commit to a weekly blog, not only for training but to also summarise my diet. Recently I’ve added some extras to my training (beyond 5/3/1 and a slingshot) so now its time to get my Diet in order. I’ve always been looking for ‘next big thing’ kind of diets, but now I’m going to track my macronutrients, beginning with 3500 cal, 219 protein, 350 carbs, 136 fats. I will aim to hit this for four to six weeks, before bumping it up by another 250-500cal depending on how I’m acclimatising.
I also need to commit to more mobility work, stretching and agile 8 etc.
Here are my stats right now
27 years, 5 foot 9 inches, 81 Kilograms.
estimated bf about 10%
I’m Following the 5/3/1 pyramid scheme, with the periodization bible accessories, though most times I just do what I feel for those, and use the recordings to see if I’m progressing.
current 1RM’s (not training Max)
127.5 Bench (140 slingshot)
77.5 Military Press (strict) (90kg push press)
185/200 Squat (first is IPF depth, second was parallel thighs, but fuck it I consider it a gym 1RM and am proud as hell of it)
warm up sets not included. All weights in KG, so for Poundage just multiply by 2.2 friends
Bracketed numbers represents max reps.
Press: 5x47.5, 5x52.5, 5x60 (7), 5x52.5, 5x47.5 (12)
Chest: Bench (trying out the slingshot for the first time)
5x80, 5x90, 5x100,5x90, 20x80
Lats: lat pull down
20x45, 15x59, 10x73, 15x66, 20x52
Triceps: rope push-down
20x23, 15x27, 10x32, 15x27, 20x23
Deadlift: 5x117.5, 5x135, 5x152.5 (10), 5x135, 5x117.5 (10)
Hamstring: seated curl
20x36, 20x32, 20x32, 20x32, 20x32
Quads: leg press
20x115, 20x155, 15x175, 15x155, 20x135
Abs: hanging leg raise (superset with AMRAP db shrugs, did not record)
10 rounds of 30 sec on, 30 sec off battling rope
Repeat total 5 times
THURSDAY: Bench Press
Bench: 5x77.5, 5x90, 5x100 (8), 5x110 (slingshot), 12x100 (slingshot)
Shoulders: seated DB press
20x12.5, 15x17.5, 10x22.5, 10x25, 10x25
Upper back:seated hammer strength row
20x40, 15x50, 15x60, 15x50, 17x40
Triceps: straight bar pushdown
15x32, 20x27, 25x23, 15x27, 15x32
Squat: 122.5, 140x5 xxxxx Didn’t warm up properly and low back started to go. was pretty annoyed at myself.
Low Back: bodyweight extensions (to loosen up and help prevent further aggravation)
20, 15, 20, 15, 15
Quads: leg press (put a half foam roller as back support but felt fine during)
20x155, 20x175, 15x195, 15x175, 15x155
Abs: ab wheel roll-out
This was the week just gone’s workout, but the start of this cycle. I’m confident that With a committed approach to my diet and proper mobility/stretching I can make some awesome gains going forward.