20/03/17
Deadlift Day
104 x 5
120 x 5
136 x 5
104 5 x 5 Banded Forward (as @duketheslaya recommended(1st video))
Zercher Squat (1st time ever hard af)
20 x 10
40 4 x 10 (video pls help me)
GHR
100 total
Abs
Decline Bench Raises 3 x 12
1st video deadlift
(EDIT)
2nd video
Can someone give me some cues or criticism on my zercher squats. This is my 1st time doing them
How did your lats feel?
Iād just say take the squats a bit slower, they look kind of out of control. Theyāre only assistance so the weight doesnāt matter.
@duketheslaya I didnāt feel my lats being tired just more engaged and cued to be tighter and back.
@caesium32 I decided to record the final set when I was fatigued which wasnāt the best idea. Might use squat shoes next time this was my first time in flats for 6 months. Will try to perfect the technique next week.
Update
Diet
Has been getting a bit better but the plan I laid out I wonāt realistically be able to follow.
I will follow something like this:
(Copying useful stuff)
I think of food in terms of two categories: builders and energy providers. Thatās how I teach the nutrition basics to my kids, who are all five and under. Itās simple, and it works. You can also add a third category: stuff that keeps you healthy.Builders
The meatheadās favorite food group. The stuff that does this job is protein and fat. On this diet, you can eat as much natural, unprocessed protein and fat as you want.
Here are some examples:
Energy Providers
This is where carbs fall. This is not a low-carb diet ā those diets can work but can be a pain to follow, not to mention they cause intense workouts to suck. This diet will have carbs, but theyāll be of the healthy sort.
You may have unlimited amounts of any of the foods from either of the above categories. Yes, unlimited.
You will have veggies at every meal. Yes, every meal, including breakfast. You can have whatever veggies you want, but fresh or frozen is preferred over canned. Your veggies should be bright and colorful and actually have taste.
Supplements. While no diet āneedsā supplements, a good peri-workout protocol would be one of the first things Iād put back into a diet.
What to eat
21/03/17 Meant to log earlier but was responding to the qualified thread
Press Day
40 x 3
46 x 3
52 x 5 (or 6 ? Donāt know rounding down) PR Quite happy with this
40 5 x 5
Underhand Rows 10 reps with the following
60, 65, 80(only 6), 65, 65, 65 (video of last set)
Reactive Slingshot Pushups done with hands on edge of bumper plate
4 x 15 (video of last set)
Boring Arms and Reardelt stuff (less on triceps elbow still)
Rows Video
Slingshot push ups
@Benanything How tf do you row 100kg for 10 reps
24/03/17
Squat Day 3ās day same as press forgot to mention
74 x 3
84 x 3
95 x 12 PR Highest reps Iāve done on squat and form break down was atrocious 1st video
74 x 3 x 5 Last set videoed from front
Seated Good Mornings Swapping supplementary work around
10 reps with 20, 30, 40, 40, 40
Kept these light and managed to do them with a back angle of around 30 degrees
Focused on bracing
Tried reverse lunges and that was not happening
Did a bunch of abs:
3 x 8 wheel
3 x 15 pushouts bracing work with 30kg db
3 x 15 side bends with 30 kg db
1 x 20 metres overhead dumbbell carry
Videos
95 x 12 with awful form, Puts my calc max at 137 (I know its a bad measuring stick but fuck it)
74 x 3 Front on
Iāve been doing a more wide toes out stance (hip dominant) depth looked good on these FSL sets from the video I think. Focusing on driving my knees out as well.
25/03/17
Bench Day
58 x 3
66 x 3
74 x 6 1st video
58 3 x 5
Kroc Rows
40kg x 32 Getting Good at these 2nd video
Banded Swiss Bar Pulldown 2 Reds 1 Orange
5 x 12
Biceps, Extra lat work
1 set of triceps and chest stuff
1st Video of Bench
2nd Vid of Kroc Rows Upside down
My Kroc row strength is improving which is good.
Mini-Update
Iām thinking of starting to log my food as that would hold me accountable of all the shit I eat and if I track the Macros Iād know how much protein Iām getting.
Will try to write it down in a book as I eat throughout the day as otherwise Iād undoubtedly forgot things.
Also I want to do Kroc Rows with the biggest Dumbbell (50kg) for 25+ reps.
27/03/17
Deadlift Day
116 x 3 (miss load meant to be 112 whoops)
128 x 3
144 x 4 right thumb slipped so didnāt reach failure, 1st video
112 x 3 x 5 no belt, last 2 sets orange band forward
Zercher Squats
10 reps with 20, 20, 30, 30, 30
Focused on control and Bracing as Cs said (Chemistry Pun sort of)
GHR Done with orange band around neck
350 method 20, 18, 12
These are much harder with a band
Abs Decline Bench Leg Raises
3 x 12 supersetted with GHR
27/03/17
Iāll do todayās food so far as I canāt remember everything from yesterday.
Also my at home internet is broken for 2 weeks so Iām doing all my logging at school or work.
Breakfast
4 x Chocolate Mousse = 340 cals 12 pro (didnāt have time to make scrambled eggs)
Up and Go Oat drink = 211 cals 13 pro
Lunch
Ham Sandwich = 411 cals 25 pro
Propcorn = 129 cals 2 pro
Cookie = 188 cals 2 pro
Pre-Gym
Knock off tracker bar = 125 cals 2 pro
Kit Kat Chunky = 207 cals 2 pro
Post-Gym
Sandwich = 395 cals 18 pro
Shake = 123 cals 23 pro
Dinner
Big Serving of Lamb kebab and Rice + Veg = 800ish cals 45ish pro
So Far
3000 Calories
140 protein
Updated with dinner.
Pretty piss today, had a bad sleep so woke late and instead of 6 scrambled eggs and toast I ate chocolate mousse ffs.
Also a Cookie and a kit kat chunky arenāt the most anabolic things in the world.
Will have a big dinner and maybe a casein shake if I can find it.
Will go to sleep earlier to be able to make those scrambled eggs as well.
28/03/17
Press 5/3/1 Week
43 x 3 (thought was 3ās week)
49 x 3
55 x 4 (was sort of unhappy as i thought it was 3ās week but was 1+ so very pleased) 1st video
43 3 x 5
Pendlay Row
Decided I wanted the Row max record in my age so fucked about doing these for a while
Warmups
60 x 1
70 x 1
80 x 1
90 x 1
100 x 2 PR
100.5 x 1 Gym record and PR, added the smallest plates to piss the record holder off, I have the 3rd strongest row out of anyone in my gym now lol Pendlay but still, 2nd video
60 4 x 10 Did my actual sets, last set is 3rd video
Wide Swiss bar Pushups with Slingshot
3 x 10 bw, just a swiss bar on floor doing pressups
Arms 3 x 12
Reardelts 100 (some in between press sets )
Videos
Press 55 x 4 with them belly gains
Pendlay 100 x 2 not counting last rep
Pendlay Row 60 x 10
28/03/17
Food
Breakfast
Scrambled Eggs + Cheese + Toast + Butter + Milk = 1100 ish cals 60 ish pro
Snack
Up and Go Oat drink = 211 cals 13 pro
Propcorn = 130 cals 2 pro
Lunch
Feta Pasta = 530 cals 16 pro
Rocky Bar = 100 cals 1 pro
Pre-Gym
Sports Lucozade Bar = 175 cals 2.5 pro
Post Gym
Shake x 2 = 240 cals 46 pro
Dinner
Two Lamb Samosas + Chicken Wrap + 3 Slices of Pizza = 600 cals 40 pro guess
Total
Calories = 3085
Protein = 180
At yesterdays total protein without dinner which is good. That Breakfast was very good as well
29/03/17
Food
Breakfast
Scrambled Eggs + Cheese + Toast + Butter + Milk = 1100 ish cals 60 ish pro
Lunch
Ham Sandwich = 411 cals 25 pro
Propcorn = 129 cals 2 pro
Half a French Baton Bread = 258 cals 8.6 pro
Dinner
Half a French Baton Bread = 258 cals 8.6 pro
I fell asleep at 6 when I got home and slept till 7 the next day. Donāt know why
Total
2156 Calories
104 Protein
Not the best but didnāt have anything as a snck nor pre post as didnāt Train. Also fell asleep at 6pm so didnāt have proper dinner.
I have entered and paid for another Meet on Sunday the 7th of May.
This gives me 5 weeks of training before the meet.
Iāll fit in a whole cycle (9th) before my meet.
Plan
I finish my 8th Cycle of 5/3/1 on the 3rd of April.
Then on the 10th of April I finish the Deload for my 8th Cycle.
5ās Week, 11th-17th, 3 Jokers + 5 x 5 FSL
3ās Week, 18th-24th, 5 Jokers + 3 x 5 FSL
5/3/1 Week, 25th-1st, 5 Jokers(Heavier) no FSL
I wont be doing the PR set all out during this cycle only required reps so more effort goes into Jokers.
The idea is that total main lift volume (just reps) tapers down from 43 to 29 to 14 (total reps done not incl. warmup) while the Intensity drives up with the extra weight and the Jokers.
The 2nd till the 6th will be recovery and light practice.
After the meet I will reset 5/3/1 back down to max * .85. I will swap the supplementary work of FSL to maybe BBB or something from the New book which should be fun.
Meet goals
Squat = 125+
Bench = 90+
Deadlift = 162.5+
Total = At least 370kg.
30/03/17
Squat Day 5/3/1
Agile 8
79 x 5
89 x 5
100 x 8 (could of got more but saved it) 1st video
79 5 x 5
Seated Good Mornings into deadstop
40 3 x 10
Rear Foot Elevated Split Squat
10 2 x 8
I have the coordination of a drunk elephant doing these lol so didnāt do too much
Ab Wheel
3 x 15
Video Squat 100 x 8
30/03/17
Food
Breakfast
Muesli + Milk = 200 cals 15 pro
2 Chocolate Twists = 678 cals 34 pro
1 Apple = 95 cals .5 pro
**Snack **
Up and Go Oat drink = 211 cals 13 pro
Lunch
Feta Pasta = 530 cals 16 pro
Propcorn = 130 cals 2 pro
Pre
1 Apple = 95 cals .5 pro
Sports Lucozade Bar = 175 cals 2.5 pro
Post
Shake x 2 = 240 cals 46 pro
Dinner
Pasta + 3 sausages = 1000 cals 37 pro
4 x Kiwi = 168 cals 3 pro
Total
3522 calories
170 protein
31/03/17
Food
Breakfast
1 Apple = 95 cals .5 pro
Subway bacon + egg loaded with veg = 500 cals 25 pro
Snack
Up and Go Oat drink = 211 cals 13 pro
Lunch
Feta Pasta = 530 cals 16 pro
Propcorn = 130 cals 2 pro
Dinner sort of
KFC Hot Wings x 4 = 294 cals 16 pro
KFC Rice Box = 510 cals 24 pro
Snack
Shake x 2 = 240 cals 46 pro
Dinner
Banana x 2 = 210 cals 3 pro
Total
2720 Calories
145.5 Protein
Mini-Update
Food Goals
Just realised I have been logging my food for no apparent reason so I thought Iād set out set some goals.
As a 17 year old Male at around 200lbs at 5ā6.5" (manlet alert lol) and moderately active I need 2900 calories a day.
Iām guessing my bf is somewhere between 20%-30% (too scared to check).
So my lean mass at 200lbs would be between 140-160lbs.
So 1 gram protein per lb of lean body mass.
Iām aiming for 3000-3500 calories. Slight surplus.
Iām aiming for 150ish grams of Protein per day.
Mainly my pre and post nutrition is
Pre = fast acting high glycemic index carbs + stimulants (illegal on T Nation)
Post = Protein at least 40 grams+
Fats I donāt really care enough about to track, I just view food as Builders or energy or both.
Micros are important but if I would rather use tweezers to pull out every hair on my body than track them.
I think my plan is ok.
Just eat a slight surplus of cals and 1g protein per lb of lean mass.
01/03/17
Bench 5/3/1
Felt off today and everything felt bad
Spent ages warming up elbows with band pushdowns to no avail
62 x 5
70 x 3
78 x 4 1st video, bit ugly PR
Kroc Rows
40 kg(90 lbs for you americans who cant do conversions lol) x 32 These felt horrible 2nd video
Swiss Bar Banded Pulldowns
5 x 10
Arms empty Bar curls 3 x 10
Pullaparts 20 between bench sets
Videos
Sloppy Bench 78 x 4 PR
Bad Kroc Rows 40 x 32, Just felt wrong not enough shoulder down action
Even the Bench PR today wasnāt good as I should be getting more reps with it.
Just an off day and my body wanting a deload probably.
Still have 1 session with a 152 deadlift to go.