The Texas-Rio connection: Carlos goes TM

[Carlos Daniel]

The time has come for me to have a log.

A little bit of background: I started doing SS on March 2010, having little lifting experience before that. Back then I weighted 140 pounds at a height of 5'7". Now, after a year or so of lifting I am as of February 27th weighting a somewhat muscular 175.

So, as of February 27th, my best lifts are

Squat: 365x1
Deadlift:355x5
OHP:145x5x3
Bench:220x3x5
At a bodyweight of 175 lbs.

It is worth noting that the bar that I use for bench and deads weights 26 pounds, so to be fair I should take around 20 pounds off those two lifts. However, to make my mental math easier I will pretend the bar weights 45 pounds, but keep that in mind. It's the same size as a regular barbell, it just weights less and sucks more.

I can't really do power cleans at my gym, I can only use some shitty bars with rubber sleeves that don't spin and we obviously don't have bumpers. Every time I try to catch the bar it fucks up my elbows but I have done 145 for a couple of singles without much effort if anyone is interested.

I have recently started with the leangains diet and I'm still adapting to it but I have liked it so far. For those who are not familiar, it's an intermittent fasting diet in which you eat a fair amount of carbs and have a surplus on lifting days, and reduce carbs and calories on non-lifting days. You are supposed to eat your largest meal of the day after your training and you are supposed to fast for 14-16 hours.

As I intend to compete in a PL meet on May 29th I will not be alternating between OHP and bench press, I will only do OHP on Wednesdays and give the bench priority.


The program will be, at least in theory:

Monday
8x3 squats
5x5 bench press
1x5 shrugs (maybe on Wednesday, they only affect traps and they shouldn't fuck up the deadlift that much)
Barbell curls or chins
Bench assistance exercises such as JM presses or close grip bench presses.

Wednesday
some light squats or some other light leg movement
OHP 3x5
Barbell curls or chins

Friday
1x5 squats or some other rep scheme, maybe some doubles
Bench press, same thing
1x5 Deadlift
Barbell curls or chins

[simonsky]

what's your diet on SS?

[Carlos Daniel]

My diet on SS was eating everything in sight.

[Carnivroar]

PL meet in Brazil, whaaaat?

[Carlos Daniel]

PL meet in Brazil, whaaaat?

Yep, it's on another state and doesn't sound very organized and it's an equipped meet but it's the only one on the near future so it will have to do.

[Carlos Daniel]

Monday- Volume. Fueled by 5mg of Ritalin and some tyrosine, me being tired and stuff.

Squat 315x3x8
Very much fucking hard. I was in doubt about the starting weight, feeling reckless I picked the oh so important landmark of 3 plates. I can't say it was a mistake but I did pay the price. Let's see if I can walk or stand tomorrow. Now that's I'm sitting on my bed resting it feels nice to have moved what would be a fuckload of weight a month ago.

Bench 205x5x5
Ok weight, felt nice but heavy enough.

Curls bar+45x8x2

Dips BWx15

[Carnivroar]

Is that 3 sets of 8 reps or the other way around?

[Carlos Daniel]

Is that 3 sets of 8 reps or the other way around?

8 sets of 3. When someone explained it to me it made sense. "I'm squatting 315 lbs, for 3 reps and you will do 8 sets of it."

But in my personal logbook I sometimes write 205 3x5, in my mind "205, three sets of five"

I think I will adhere to the first way, makes more sense.

[Carnivroar]

8 sets of 3. When someone explained it to me it made sense. "I'm squatting 315 lbs, for 3 reps and you will do 8 sets of it."

But in my personal logbook I sometimes write 205 3x5, in my mind "205, three sets of five"

I think I will adhere to the first way, makes more sense.

Cool, I hope you like it.

[simonsky]

My diet on SS was eating everything in sight.

at what bodyweight did you stop SS?

just curious bec. we have the same height