-
02/16
BW: 94.65kg
Squat
20kg 2x5
60kg 1x5
100kg 1x3
120kg 3x5
PG Bench
20kg 1x5
60kg 1x5
85kg 4x7
Chinup
29 (9,6,5,5,4)
Curls
20kg 1x10
30kg 1x5
42.5kg 5,5,4
Last edited by Róbert Kovács; 02-19-2013 at 04:08 AM.
-
02/19
BW: 93.4kg
Squat
20kg 2x5
60kg 1x5
100kg 1x3
130kg 1x1
145kg 5,4,2
Second set, the 4th rep was a real grinder so I didn't attempt the 5th rep. I should have probably skipped the third set. Next week same weight. It might be because of the weight loss.
PG Bench
20kg 1x10
60kg 1x5
90kg 1x2
100kg 1x1
110kg 1x1
117.5kg 1x0
110kg was real smooth. 117.5kg PR attempt got stuck for a good 3 seconds in the midway point. Annoying.
Power Clean
60kg 1x3
70kg 1x1
80kg 1x1
87.5kg 7x1
Dips
BW 1x5
+22.5kg 3x5
A bit of a disappointing session. Might need to consume a bit more carbs the dinner before.
Last edited by Róbert Kovács; 02-19-2013 at 04:08 AM.
-
This mirrors my experience with weight loss. You may be able to get 1st set but the successive sets are really tough. I think your thought to add some carbs beforehand is a good idea.
-
Yeah, I'll try that, see how it affects this heavy day.
Last edited by Róbert Kovács; 02-20-2013 at 10:43 AM.
-
I want to keep the squat intensity up during my weight loss (circa 6 weeks to go) , so I'll do triples instead from now on, inspired by a Tommy Kono squat program.
Although I'll be doing the big no-no powerlifting low bar squat, I think it's still applicable. The daily setup stays the same, just the reps and slightly the number of sets changes.
Heavy squats: 145kg 3-4x3
Front squats: 77.5kg 2-3x3
Medium squats: 135kg 2-3x3
I'll do the front and medium sessions this week according to this, and do 145kg next week again. Then increase the Heavy day weight by 2.5kg each week or two. Front squats go up weekly, but because I'm still learning the movement. All the warmups change slightly, with a very slight added volume, but it's not a drastic difference.
If anyone's interested this is the article I'm talking about.
http://ditillo2.blogspot.co.uk/2008/...ommy-kono.html
Last edited by Róbert Kovács; 02-20-2013 at 10:55 AM.
-
02/21
BW: 93kg
Press
20kg 1x5
50kg 1x5
60kg 1x3
70kg 1x1
72kg 4x4 (PR)
Front squat
50kg 1x3
60kg 1x3
70kg 1x3
77.5kg 3x3
Pullup
24 (8,6,6,4)
Back Extension
3x20
Back is tired from front squats, need to be strict on form, as my mid-back might round during the reps. Back Extensions were too easy, time to add some weight I guess.
Last edited by Róbert Kovács; 02-21-2013 at 08:24 AM.
-
02/24
BW: 92.85kg
Squat
20kg 2x5
60kg 1x5
95kg 1x3
120kg 1x3
135kg 3x3
Bench
20kg 1x10
60kg 1x5
80kg 1x2
87.5kg 4x6
Deadlift
60kg 1x5
110kg 1x3
140kg 1x1
160kg 1x1
177.5kg 1x2
132.5kg 1x5 (deficit)
Curl
20kg 1x10
30kg 1x5
42.5kg 3x5
-
02/26
BW: 92.7kg
Squat
20kg 2x5
70kg 1x5
100kg 1x3
120kg 1x3
135kg 1x3
145kg 3,3,2
Same thing as last week, although I'm only doing triples. Well I guess I have to stick with the weight for a while.
PG Bench
20kg 1x10
60kg 1x5
80kg 1x3
90kg 1x2
100kg 1x1
110kg 2,1,1,1,1 (PR)
Although I was aiming for 5x2, this is a PR too. Will probably go up from here for 5 singles.
Chinup
30(10,9,7,4)
I'm happy with these, it has been a while since last time I could do 10 chinups. Rested plenty between the first 3 sets, and went to failure. The fourth set was added just to progress in the total reps.
Dip
BW 1x5
+25kg 3x5
My bodyweight is descending at a nice steady pace. A note: I've recently started fasted walking one hour three times a week (in the mornings before breakfast, to job). It might have to do something with it.
Last edited by Róbert Kovács; 02-26-2013 at 04:31 AM.
-
Good work on the weight cut. I'm thinking I'll be going on a bit of a cut too as I'm putting on to much weight in my gut. What's your diet plan right now?
-
02-26-2013, 11:35 AM
#100
Thanks!
I'm eating paleo, quite strict. I'm eating starchy vegetables (potatoes, sweet potatoes, plantains and cassava) only on gym days, a small amount at breakfast (PWO meal) and a bigger portion at lunch usually. I don't drink milk at the moment. I usually have a cheat meal per week, plus an all you can eat chinese buffet on Fridays. On that, I stick as close to paleo as I can, but it usually includes a small amount of rice or rice noodles, but most of it is meat and veg. As for snacks it's mostly fruit, nuts or 85% dark chocolate, here and there.
As much as I love milkshakes, I don't need them now since all my training sessions are in the morning, so post workout I either have my breakfast (Tuesday and Thursday), or my big lunch (Saturday). On Saturday I eat only twice, a big lunch and a dinner. I just eat a banana or other fruit immediately after workout (11 am-ish).
As noted, I believe the one hour walks in the morning on an empty stomach have a large role in boosting the weight loss. That I do on Monday, Wednesday, Friday. So basically I train or walk on an empty stomach 6 times a week.
Fat levels have visibly went down, and I've noticed strength loss in squat and deadlift so far, but nothing drastic. Upper body stuff has improved.
Shoot if you have questions!
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules