Overcoming My Own Mediocrity

[Jordan Vanderkroft]

Thursday 31/10/2013

Macros: 247/396/74

- Press: 70 x 1/62.5 x 5 x 5
- Close Grip Bench: 90 x 6/95 x 2 x 6/90 x 6
- DB Row: 42 x 15,12,10
- GPP: Dip/DB Curl/Push Down x 6 x 10

[Jordan Vanderkroft]

Friday 1/11/2013

Macros: 237/601/59

- Deadlift: 180 x 1/160 x 5 x 5
- Paused Squat: 110 x 1 x 6/120 x 3 x 6
- GPP: GHR/GHD Sit Up/KB Swing/Box Jump x 6 x 10
- Prowler: 8 20s prowler sprints 1:40s rest

[Jordan Vanderkroft]

Monday 28/10/2013

Macros: 249/401/80

- Bench: 100 x 1/90 x 5 x 5 (first and last reps paused)
- Incline: 80 x 6/85 x 6/82.5 x 2 x 6
- Weighted Chin: 35 x 6/30 x 2 x 6
- GPP:Tricep Extension/BB Curl/DB Lateral/T-Bar Row x 5 x 10

[Jordan Vanderkroft]

Tuesday 5/11/2013

Macros: 231/606/71

- Squat: 145 x 1/130 x 5 x 5
- Rack Pull (mid shin): 140 x 6/145 x 6/150 x 6/140 x 6
- GPP: Banded GM/GHR Sit Up/KB Swing/Box Jump x 5 x 10
- Rower: 6 20s rower sprints 1:40s rest

[Fury]

This reminds me of our hay day on Strength Villain.

[Jordan Vanderkroft]

Thursday 7/11/2013

Macros: 256/402/82

- Press: 72.5 x 1/65 x 5 x 5
- Close Grip Bench: 90 x 4 x 6
- GPP: Dip/EZ Curl/DB Tricep Extension/Barbell Row/Push Down x 5 x 10

[Jordan Vanderkroft]

Friday 8/11/2013

Macros: 222/607/72

- Deadlift: 190 x 1/170 x 5 x 5
- Safety Bar Squat: 110 x 6/120 x 6/125 x 2 x 6
- GPP: GHR/GHD Sit Up/KB Swing/Box Jump x 5 x 10
- Prowler: 8 20s prowler sprints 1:40s rest

[Fury]

I was reading some pwo nutrition stuff and a few people believe that sugar carb aren't necessary after weight training.

Thoughts?

What should I be eating?

[Jordan Vanderkroft]

I was reading some pwo nutrition stuff and a few people believe that sugar carb aren't necessary after weight training.

Thoughts?

What should I be eating?

You just want a decent amount of carbs both pre and post workout without much fat, eg: waxy maize, dextrose, corn starch, rice, potatoes...In the words of the great man himself:

"I'd just use the cheapest pwo carb I could find and flip everyone else the bird while I watch the gainzzzz pile up"

[Jordan Vanderkroft]

Monday 11/11/2013

Macros: 249/350/80

Squat: 132.5 x 3
Bench: 90 x 3
Dead: 170 x 3
Press: 65 x 3
GPP: BB Curl/Skullcrusher/BB Row/DB Lateral x 3 x 10

Deload week. Deload Macros.