August 4th, 2011
HT: 6' 9"
Stats (as of posting [August 04, 2011])
Deadlift: 335 1RM
Back Squat: 255 1RM
Bench: 165 1RM
Vertical Leap: 16"
Back Squat: 295
Vertical Leap: unknown
Goals (December 30th 2012)
Deadlift: 425 3-5RM
Back Squat: 315 3-5RM
Bench: 245 3-5RM
OHP: 165 3-5RM
Vertical Leap: 24"
Long Term Goals (not done in any particular order):
Deadlift 500 and purchase a T-Nation shirt
Deadlift: 3.36xBW 1RM (810)
Back Squat: 2.28x BW 1RM (550)
Bench: 1.68x BW 1RM (405)
OHP: 225 strict
Been through 1-2 training programs but currently on 5/3/1 for the past 3 months. Going to stick with it for ~6 more months.
Generally shoot for 5000+ calories a day. It's pretty difficult from a monetary standpoint but that should improve once I get to the dining halls in the Fall for school. Going to shoot for 7000+ once that starts back up again.
Just going to start off by posting yesterday's session before I forget:
-August 03, 2011-
"Heavy" Upper Body Day
20 minute walk to gym
135 x 1
145 x 1
155 x 1
165 x 1 (felt like trying for 175 but didn't feel like eating 175 lbs of iron)
Neutral Grip Chins:
BW 3 sets of 4 (moderately difficult. thinking about adding weight next time.)
Incline DB Bench:
55/hand x 7
65/hand x 7 (was difficult getting the db's in position but after that it was easy)
DB Shoulder Press:
35/hand x 8
35/hand x 8 (really had to grind out this last set. upper body is weak as piss)
Chest Supported DB Row:
65/hand x 10
65/hand x 10
70/hand x 10
30 x 2 sets of 10
Felt good that day. In and out of the gym in 40 minutes.
-August 04, 2011-
9 x 30-50 yard dashes at high intensity
last two sprints were done in the rain. wanted to do more but it was difficult to gain traction on the grass and there's no way in hell i'm running on concrete.
2 Gallons Water
Protein Shake after run (65g protein, 410 cals)
Large order of Sweet/Sour Chicken + Large Beef w/ Broccoli (lots of cals and lots of protein)
10 slices of pepperoni pizza from dining hall (90g protein, 1200 cals)
Leftover fried chicken from dining hall (~50g protein, ~800 cals)
16 oz Greek Yogurt (44g protein, 340 cals)
can of peaches (210 cals)
protein: 250 + sweet/sour chicken + beef w/ broccoli
calories: 2820 + sweet/sour chicken + beef w/ broccoli
normally don't eat out so i'm not really sure how much i got today. kind of disappointing but w/E. looking forward to dynamic lower body day tomorrow. always looking forward to lower body day.