That would be the plan right there!!!
JUST AN UPDATE / RANDOM THOUGHTS
I’ve been eating 2 meals a day for a bit of time now. Due to work and time. It’s worked out pretty well.
Breakfast (1000c - 110c/40f/70p)
3 Eggs
Shake (1 cup Milk, 1 scoop Protein, handful of Almonds, 1 large Banana, 1 cup dry Oats)
Dinner (1500 calories - 140c/50f/130p)
500g Meat
Rice
Lentils
olive oil
veggies
Seems to give me a good baseline and this doesn’t include the random tiny snacks I’ll eat during the day when I have time.
Anyways more thoughts:
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To drive up a lift I always need one volume day and one intensity day. It hasn’t failed me yet.
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I’m the only person I know that doesn’t need music to workout. Maybe because I’m focused I don’t really worry about it.
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AM crowd at the gym is 80% people that are in shape and 20% that are trying to get into shape. PM crowd at the gym is 30% of people that are in shape and 70% that are trying to get into shape. Just an observation I’ve made.
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Since I’ve been doing more of an upper/lower/full body type hybrid I actually like the setup. Hit each muscle group 2x a week no matter what life throws at you.
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WATER is sooooo important. I drink a gallon a day. I had no idea I was though. I have a 32oz yeti and I drink 4-5 of these a day.
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Keeping a log is super important. Didn’t realize how much you forget over a week lol.
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I got to work but I’ll type of the rest of my notes later tonight.
BACK SQUAT
135x10
225x6
275x5
275x5
275x5
275x5
275x5
225x10
ASSISTANCE (3x10-15): RDL, Leg Press, Split Squat, BB Hip Thrust, Abs
NOTES: Blasted my legs today with overall volume. I’m gonna shoot to hit my goal of a 315lb Back Squat @ 5x5 on Friday. I think I’ll be able to do it.
BENCH PRESS / BB ROWS
45x20 / x20
135x10 / x15
155x3 / x10
185x8 / x8
185x8 / x8
185x8 /x8
185x8 /x8
*Can add 10lbs now to bench.
Megaset: 50 reps each
Dips, Chin Ups, Tricep Extension, Curls
Same here brother. My triceps work for about 10 percent right around my head and the rest is all back. Good solid work in this log man. Really proving that a consistent, well thought out training regimen with compounds produces amazing gain.
Thanks man!
I wouldn’t say it’s a “consistent well thought out training regimen” though lol. I think it’s more of a mix of following certain principles and just being consistent in the gym. I use to the be the type that if I didn’t eat all day, I would miss the gym session thinking “since I didn’t eat, I’m not fueled”. Now even if I’ve only eaten like 2000 calories in 2 days, I will still go to the gym and put in work.
I learned all this shit honestly from @ActivitiesGuy and @Evolv. What I learned from them is just shut up and go put in some work. Don’t worry about reps, sets, programs, etc. Just go to the gym multiple times a week and squat something heavy, pull something heavy, and press something heavy and keep doing that over months and years. I can freely admit now, I can’t “stick” to someone else’s program. My mind just doesn’t work like that. But “my” program is working for me, and I guess what it took me 5 years to learn is that, that’s the only program I need lol.
Thanks for the props man!
Nice work! Yeah, I found the best progress I made was when I learned how to train and feed myself-- rather than using someone else program or “way.” Don’t get me wrong, everyone needs to use tried and true principles and there is a long period of having to do that of course. However, at the end of the day, it all comes down to making basic, small improvements over the course of a long time. Finding out how to do that and make it work for yourself is the crux, not necessarily the literal act of training or diet itself.
Sounds like a pretty well thought out plan to me.
NO DOUBT Brother! You’re going to crush it.
What about your calves though? Big quads on small calves look silly.
BACK SQUAT
135x10
225x5
275x5
315x5
315x5
315x5
315x5
315x5
SNATCH GRIP DEADLIFT / AB WHEEL
225x5 / x15
225x5 / x15
225x5 / x12
225x5 / x12
225x5 / x12
NOTES: FINALLY got to my 5x5 @ 315 back squat!!! But the last 4 reps of the last set were more of grinders. I’m going to stick to 315 until I can really own it before I add anymore weight.
BOOYAH!! Congrats man
OVERHEAD PRESS
45x15
95x5
115x5
135x7
135x6
135x5
135x5
135x4
95x18
CHIN UPS - 100 reps
DIPS - 75 reps
SNATCH
5 clusters
135x3
155x2
185x1
140x3
160x2
185x2
155x3
170x2
185x3
165x3
175x2
185x3
185x3
185x2
185x1
135x3
NOTES: Back squats, rows, and overhead press directly help my snatch go up. I was throwing 185 around so easily. No issue to stand up at all.
BACK SQUAT / AB WHEEL
135x10 / x12
225x8 / x12
275x3 / x12
315x5 / x12
315x5 / x12
315x5
315x5
315x5
OVERHEAD PRESS / CHIN UPS
95x10 / x8
115x3 / x8
135x8 / x8
135x6 / x7
135x5 / x6
135x4 / x5
BARBELL ROW / DIPS / LATERAL RAISES
135x10 / x15 / x20
135x10 / x15 / x20
135x10 / x15 / x20
135x10 / x15 / x20
135x10 / x15 / x20
With my work schedule changing this month I’m going back to 3x a week full body. My template will basically be:
DAY 1
Back Squat - 5x5 (ss: Abs, Jumps)
OH Press - 4x8 (ss: Chin Ups)
BB Row - 5x10 (ss: Dips, Laterals)
DAY 2
Front Squat - 4x8 (ss: Abs, Jumps)
Bench Press - 5x5 (ss: Chins or Rows)
Snatch Grip Deadlift - 4x8 (ss: Lunges, Curls)
DAY 3
Back Squat - 4x8 (ss: Abs, Jumps)
OH Press - 5x5 (ss: Chin Ups)
BB Row - 5x10 (ss: RDL, Push Ups)
I’m super-setting to get more work in. All the assistance work will be based on feel but I do have a reps goal for each.
100 reps of chin ups? Been there , heavily regretted it for days afterwards. My lats were so sore that it was painful to lay in bed.
Yes man I’m still amazingly sore. I think I’m going to stick to no more than 100 reps spread throughout the week. I’m going to put a bigger emphasis on rows for a few weeks so chin ups will just be to keep the bf% down and to maintain.
CONDITIONING
1- Mile Run
I took a couple days off and when I came back I still had to roll out my whole lats and middle back area to even start warming up (for I think jerks), then I rolled them again afterwards and I was still a little sore and tight the day after. I think they quit being sore after three days of training on sore lats.