Hello errybody, this is gonna be the start of my second log on this site. If you saw my previous log, this one is gonna be the same format, except I will be adding my diet to this one. If you did not see my previous log, well then, you will figure out what I’m talking about. Currently, I am training for Massachusetts Strongman Championships which is taking place April 21st, which gives me time to run about 3 cycles of the 5/3/1 Strongman Program I am doing. Now some info about myself, the competition, and my goals.
First day back with some serious lifting and it went smooth as butter. Got two PRs first day back and I never felt better
This is a different program than the one I had in my other log, But Im gonna try it out for a couple cycles and see how it fares
Big thing about this one is it is only 3 days a week, so with school and work, it can all work out perfectly
For those who are gonna be looking in on this log, feel free to ask any questions, point out stupid things i do, disagree with me, or offer some pointers. All are welcome
I have class/work from 8am-10pm, so Mondays will always be rest days since I wont have any time for the gym. I will just do 30min of yoga/dynamic stretches before I go to bed every night.
Diet
Breakfast:
2 Servings of Cheerios w/ 1.5 cups of Whole Milk
Protein Shake(2scoops whey, 10 ounces Whole Milk)
Multivite
Snack:
2 Granola Bars
Protein Shake(2scoops, water)
Lunch:
Omelet(6 whole eggs, onion, port. mushrooms, spinach, 2 slices deli cheese, 1/2tb of butter)
Cornbread…alot
1 cup Whole Milk
Snack:
MetRx Protein Bar
Dinner(After Work, around 10:30):
1/2 lb of Teryaki chicken thighs
1 cup of White Rice
1 cup of Roasted Cauliflower(Sprinkled with olive oil, garlic, and Parmesan)
Yeah I was thinking of throwing those in there every other week. The program Im running just has me doing dips for 50-60total reps. So one week ill do bodyweight for as many as I can till I hit 50 and the following I will do the weighted dips for low reps fuckton of sets.
Both are important for what I need, also I dont think its a good idea for me to do Heavy af Overhead, Incline, and Dips every week, especially on my 1+ day.
-Todays workout felt great, PRs on both DL and FS so off to a good start for this cycle.
-On the DL PR set, all reps performed beltless, first 7 reps performed double overhand, last 4 performed with a mixed grip.
-Once I get to the 460+ sets on DL I will add a belt just so I am used to it cause I will be using one for my comp.
-All Front Squats performed Beltless, ass to grass, clean grip.
-Still need to tweak form on lunges, possible imbalance with right leg reps being alot smoother than the left leg.
-Supersetted the last two excercises because i was running out of time. Probably will continue to do this in the future.
Diet
Breakfast:
2 Servings of Cheerios w/ 1.5 cups of Whole Milk
6 whole eggs w/ 2 slices of Deli Cheese
Multivite
Lunch:
2 Pieces of White Bread Toast w/ 2tbs of Cream Cheese
2 Cups of Plain Greek Yogurt
Pre-Workout:
8.4ounce Redbull
5g Creatine Mono
Post-Workout:
2 Granola Bars
2 Scoops of Whey w/ Water
I jacked up my left shoulder during a powerlifting meet a couple years ago and itll flair up from time to time. I am doing three pressing movements(Overhead, Incline, Dips), I am just hesitant to do heavy dips every session. I am gonna try them next week, to see how it feels, but I have been progressing nicely in overhead doing low weight/high rep dips so im not worried.
May not even be worth a try if you think they’ll fuck you up.
Can’t relate tho cos dips have always been really nice on my shoulders. At one point I was doing 3x week weighted dips after benching during an accumulation block. Heard of people fracturing their clavicle or some shit just with bodyweight tho lel.
Gonna be helping this guy repair his house and move out for the next couple of months on thursdays, very laborious so im chalking this day up as a conditioning day. Worked 10am-5pm.
Diet
Breakfast:
2 Servings of Cheerios w/ 1.5 cups of Whole Milk
200g of Chicken Breast
Yeah, I remember reading through that whole discussion. I get between 180-200g of protein a day. Currently I weigh 226lbs, probably at 12%-15% bodyfat.
Lunch:
12 Ounce Ribeye
1 Cup of White Rice
2 Cups Cauliflower
Snack:
Slice of Chocolate Cake
1.5 cups of 1%
Dinner:
Several Cocktails
Beef Tongue w/Nachos(4 ounces of beef best guess)
4 ounces of Cow Heart
8 ounces Sirloin on Bed of roasted potatoes and white rice w/ assorted veggies
Sorry for the lack of posting, I know everyone was curious about my diet and how many cookies I can eat in one sitting(24, with milk). Extremely busy weekend, didnt even get a second to sit down. Wasnt able to train, which sucks, cause I was supposed to do events, but i will make sure to get em done this week.
Honestly surprised that the workout went well today, very poor sleep and diet going on this weekend. The gods smile upon me.
PR City again this week, Overhead e1RM is finally above 200lbs, may fuck around in a couple weeks and see if I can actually hit it.
Increase in total volume for the assistance work
Did some heavy af dips today(@guineapig for u bb), definitely made my shoulders tight tho. Will continue to them once every cycle and see how that goes.
Will continue to do ab wheel rollouts on this training day
Diet
Breakfast:
1 Cup of Oatmeal w/ Peanut Butter
2 Scoops Whey w/ 1.5cups Milk
Snack:
8 ounces Chicken Breast/Leg
1 Cup White RIce