Some quick stats:
BF is too high
16" ish arms
Front Squat 210x8
Deadlift 345x5 (all time best was 405, can no longer perform)
Lean out a bit
Fix Back Squat
Get big and strong
My squat day is going to change radically because I'm trying to fix my hip mobility so that I can do back squats deeply again. Previous record was 340 but I couldn't do that now. My lower strength work will come from front squats, reverse bb lunges, deadlifts, and good mornings. I will be doing lumberjack squats and overhead squats in addition to many stretches and of course, back squats themselves to find my groove again.
The split will be a bastardized version of Jim Wendler's 5/3/1. It's been working for my bench and overhead press, so I'll be keeping those workouts pretty much the same. The only real change here will be the inclusion of gymnastic ring work instead of normal pull-ups and dips. Due to the unstable nature of rings, I won't be doing dips weighted. To make up for the lack of heavy tricep work my overhead press day will feature closegrip bench press.
5/3/1 has not been working for my deadlift but there may be other factors at play like the exclusion of the back squat and degradation of technique (I've gotten sloppy). I don't think pushing the reps high on deadlifts is the way to go because I just get sloppier so I'll be nixing the 5/3/1 way of doing deadlifts. I'll instead be doing 3x3 and when I get all reps with good form I'll add weight and work back up to 3x3. I'm not sure if this will work, but I'm hopeful that it will. I don't like that my deadlift max has lost about 15 lbs. if Wendler's calculator is to be believed. As advocated by the Bodybuilding Bible here on T-Nation, all assistance work will be ramped to a single blast set, the exception will be DB Rows. But there will only be 2 blast sets.
Weekends: cardio, stretching, foam rolling
295x11 Smith Machine Calves
105x6 Preacher Curls
W Bench 5/3/1.
Flat Bench 531
110x12 DB Rows
85x5 DB Bench
45x7 DB Curls
leg swings front/back, side/side
295x11 Smith Machine Calf Raises w/ Block
Overhead Squats for mobility
Lumberjack Squat for technique
Olympic Squats for mobility and technique
Front Squats for strength
Reverse Lunges for strength
Relax into stretch applied to the following:
Good Morning stretch
double leg hamstring stretch
single leg hamstring stretch
hurdle stretch front and back
all fours, side to side (squatRX)
F OHP 5/3/1
Overhead press 531
Close Grip Bench Press
40x8 Lateral Raises
105x6 Preacher Curls
80x6 Reverse Curls
Today's cardio workout was the Men's Health circuit
3 rounds of
60 seconds of 10 exercises with 15 seconds of rest inbetween sets
2-4 minutes of rest after a round.
- Goblet Squat w/ 30lb DB
- Mountain Climbers
- Single Arm DB Swing w/ 15lb DB (I should increase this next time)
- T Push Up w/ 15lb DBs
- Split jump
- Standing DB Rows w/ 30s
- Lateral Lunge to touch w/ 15s
- Renegade Row 30s
- Goblet Lunge because rotation is stupid, done w/ 30
- DB Push Press 30s
The drop in weight helped a ton. I kept the rest periods to like 15-30 sec depending but I'm probably only doing 45 seconds of work or so. It's a tough cardio workout. A significant improvement. I do not have the technique/mobility to do lateral lunges to a touch without getting into a kind of deadlift position or coming up off my heel on the extended leg.
Picture/workout can be found here:
I welcome constructive criticism. Challenge me on why I'm doing things and my approach. I do not have an ego about this stuff. I want to succeed.
Diet has changed slightly due to time restrictions because of my fulltime job:
Glass of each: OJ + Milk
3 fish oil capsules
3 egg omelete w/ ham
2 servings of instant oatmeal (can't stand regular oatmeal texture)
2 pure protein bars (40g of protein, ~30g of carbs, and ~9g of fat)
Varies but my options at the cafeteria are relatively healthy. Always a meat, vegetables, and either a source of carbohydrates (baked potato, rice, other things) or another vegetable depending on how hungry I'm feeling. Lots of water throughout the day. Macro is probably like ~30g protein, ~50g carbs, and 5g fat.
Pre Workout 5-5:15pm
Banana and green tea
Workout 5:15 to 6:30
PWO Drink at 6:35
2 scoops of syntha-6, with milk and blended with a banana
Dinner 7:45 to 8:45...varies.
Varies. Similar to lunch in terms of macros.