Immortal_K's training log

[Immortal_k]

Weight: 246lb
Height: 6'1"
Waist: 37.4"

Current lifts:
Squat 405x2
DL 405x2x2
BP 290x2x2
Press 230x1x1

Program:
-Modified TX method-
Monday (volume)
Squat 5x5 or 5x4 with a backoff set
BP/Press 5x5 or 5x4 with a backoff set

Tuesday (conditioning)
HIIT Rower - 25 seconds on and 2 min off for 5-7 cycles.

Wednesday (recovery)
Squat 5x2 (light)
Press/BP 5x2 (moderate)
Chins (BW) AMRAP sets

Friday (intensity)
Squat 5 -> 2x2 -> 3 -> 1x5
BP/Press 5 -> 2x2 -> 3 -> 1x5
Deadlift 5 -> 2x2 -> 3 -> 1x5
HIIT Rower - 25 seconds on and 2 min off for 5-7 cycles.

Macros (Carbs/Protein/Fat):
Non-training days 185/310/180 3605
Mondays 375/310/100 3640
Fridays 241/310/155 3605

Goals:
500lb squat, 500lb deadlift, 350lb Bench Press, 275lb Press, and reduce waist size to 36".

[Mr_Rogers]

Best of luck. Looking forward to seeing those big numbers.

[Immortal_k]

Thanks, Rogers :-) I'll be heading to the gym in about two hours and will have an update ready.

[Immortal_k]

Friday 28 March, 2014

Weight: 246 Waist: 37.4"
Squat 360x5
Bench Press 295x2x2 Failed. Did a single on the first set, then failed the second rep. Decided to do a single for the second set as well. I need to hit 265x5x5 on volume day, last volume day was 260x5x4 with a backoff set.
Deadlift 380x5
HIIT 25 seconds on, 2 min off. Did 6 cycles.

Macros for the day: 248.415/315.38/149.668 3602.192 (a little off)

[Immortal_k]

Saturday 29, 2014
BW: 244lb Waist: 37.4"
Macros: 176.949/311.025/182.923 3598.203

Sunday 30, 2014
BW: 244.8lb Waist: 37.3"
Macros: 180.108/311.413/181.684 3601.24

Monday 31 March, 2014
BW: 244.2lb Waist: 37.4"
Macros:229.643/308.646/159.853 3591.833
I felt terrible this day. Had a throbbing headache and yet went to the gym, I couldn't make it past my squat warmups as I felt my was about to split open. I packed up and left.


Tuesday 1 April, 2014
BW: 243.6lb Waist: 37.1"
Macros: 373.356/310.153/99.734 3631.642
Squat 335x5x2 335x6 335x5 300x5. About the 335x6: part of it was my fault for not counting the reps properly and part of it was the fault of the guy recording my lift. I stopped at the top of the fifth rep and asked if it was the fifth, he said "I think that's the fourth," and so I took another rep. Damn it.
Press 195x5x4 180x5. I've got to fix my breathing on the press. Sometimes I breath at the bottom, others at the top. It's all over the place. At least I made all the sets.

Since I missed Monday, I'll forgo the Recovery day and just hit Intensity day. I'll update the macros once I'm done eating for today.

[Immortal_k]

Wednesday April 2, 2014
BW: 245.4lb Waist:37.1"
Macros: 183.056/311.597/180.11 3599.602

Thursday April 3, 2014
BW: 245.4lb Waist: 37.4"
Macros: 184.662/309.062/180.84 3606.456

Friday April 04, 2014
BW: 245.4lb Waist: X"
Macros: 230.076/314/158.511 3602.903
Squat 365x5 Fifth rep was harder than anticipated. I'm still getting use to the Adipowers, I felt the bar go forward of midfoot and recompensing made the last rep harder. Will do 370 next week for a 5RM PR.
Press 210x5 F Four reps then a single. I'll do a triple at 215 next press intensity day.
DL 385x5 Smooth.
HIIT - Rower (20 seconds on, 1:45seconds off) seven cycles.

[elVarouza]

Just subscribing here. Are you working with Jordan?

[Immortal_k]

Just subscribing here. Are you working with Jordan?

Nope, I have considered emailing him though. I have read through his blog (http://barbellmedicine.com/) and through the nutrition forum, it's helped me a lot in putting a plan together and figuring things out. I'm sure whatever I'm doing right now can be optimized further.

[Immortal_k]

April 5'th, 2014
BW: X Waist: X
Macros: 179.899/314.219/180.619 3602.043

April 6, 2014
BW: 245.8lb Waist: 37.3"
Macros: 185.185/311.09/179.892 3604.128

April 07, 2014
BW: 245lb Waist: x"
Macros: 371.244/310.593/101.499 3640.839
Squat 335x5x5 Felt gooooooooooood. Nothing else.

These squats took a whole good hour and I was fizzled by the end. I packed up and left as I knew I wasn't going to give it my all bench pressing. I immediately considered a split routine and reread the intermediate part in PPST3.

April 08, 2014
BW: 246.2lb Waist: 37.4"
Macros: 184.206/308.086/183.4275 3612.0155
Bench Press 265x5x3 265x4x2 This was suppose to be 5x5. I'll get it next volume day. 265 is 89% of intensity day (295).
Press 135x12 Done immediately after the last set. Triceps were shot.
Curls 60x20

As you can tell, I've begun doing a split routine. The reason is that I don't want to spend 2+ hours on Monday, that's how long it takes just to get through squats and bench press/press. I'm studying for an exam as well so I need to get in and out quickly. I'll see how this fares and add assistance work in gradually.

This is a preliminary program I wrote up:
Monday
Squat 5x5 (this may move to 4x5 with a back off set)
Chest supported rows 8x3

Tuesday
Bench Press/Press 5x5
Press/bench press AMRAP set
Chins BW (five sets, 3 min rest period)

Thursday
Squat 1x5->3x2->2x2->5x1
Deadlift 1x5->3x2->2x2->5x1
HIIT (rower - Six cycles of 20seconds on and1:45 off)

Friday
Bench Press/Press Intensity (1x3->2x2->3x1)
Curls 4x12
HIIT (rower - Six cycles of 20seconds on and1:45 off)

Not sure about the HIIT placement, two days right after one another. I'll see how that goes as well.

Planned for Thursday: squat 370x3x2 and deadlift 390x5. Planned for Friday: bench press 295x2x2.

[Mr_Rogers]

Maybe move the HIIT to off days. Is that feasible?