Strength & Conditioning Log 2015

[Henry Krinkle]

Height: 5'11
Weight: 94 kg
Body fat: Estimated around 22%
Age: 23
Sex: Male

Training History
Started August 2012 on the 'Insane Bane Workout', Realised quite early on I wasn't going to be Bane for Halloween. Began my first of many attempts of SS October to December 2012 reaching a 120 kg squat, which i vaguely recall where below parallel, though with a 'sissy pad' and feet facing forward.

January to September 2013 I cant really recall though I know I did 5/3/1 for a month or 2, Pretty much made no progress on the lifts here though I do remember hitting 75 kg Bench for 8 and thinking I was a god.

September to December 2013 I began serious again with yet another attempt at SS, this time reaching 137.5kg for 3x5 and totaling in a mock meet 150/100/210 which I was quite happy with. But yet again January rolled around and just seemed to dick around until August again. In fact there was a 2 month break around May-July, shameful I know.

Middle of August 2014 I started 5/3/1 again, and got some pretty good results. Although my squat seems to of regressed (due pretty much to neglecting it) my other lifts have become semi respectable. Throughout December I've hit 145/120/240 so at least I can say I've improved.

Kinda depressing seeing my 2 1/2 year training history summed up in 4 paragraphs, I know I should have much higher numbers by now but hopefully this years my year.

Goals
January to May:
- Continue with 5/3/1 while pushing the prowler 4 times a week
- Drop down to 80 kg while hopefully preserving lifts

May to December:
- Texas Method
- Put on as much weight needed

Aiming for:
Squat: 220 kg
Bench Press: 150 kg
Deadlift: 280 kg

Program

Bench Press: 5/3/1
Incline Bench Press: 5x5
Dips: 5x10

Squat: 5/3/1
SLDL: 5x5
Power Clean: 5x3

OHP: 5/3/1
CGBP: 5x5
Pull Ups: 5x10

Deadlift: 5/3/1
Squat: 5x5
Power Clean: 5x3

- 5x5 at 75% of max
- Try to increase Power Clean 2.5 kg a week
- Prowler pushed every session, add 2.5 kg a week

So should be fun! Having a warm up session on the 2/1/15 then start the program 5/1/15. Gunna try post form videos and definitely post my macros everyday for at least the first 4 months, diets somethings I really need to work on.

[Henry Krinkle]

Ah it's finally come round, although it was a little disappointing. The prowlers off the cards for this week, gym was way to busy and the prowlers way to loud (concrete factory floor). So had to make do with HIIT rowing.

C1 W1 D1
1RM: 105kg
Bench Press: 80kg x5, 85kg x5, 90kg x6
Incline Bench Press: 72.5kg 5x5
Dips: 10,6,7,7,7

Rowing machine: 1:40/20s 5 rounds

Not an ideal first day back but ah well... Tomorrow should be fun first time squatting in the new adipowers.

Calories: 2924
Macros: 264/245/96

[Henry Krinkle]

C1 W1 D2
1RM: 120 kg
Squat: 90kg x5, 95kg x5, 100kg x8
SLDL: 150kg 5x5
Power Clean: 70kg 5x3
Weighted Sit-Ups: 20kg 3x12

Rowing machine: 1:40/20s 5 rounds

Longgg day today, think i'll see out the rest of this month the do the BBB 3 month challenge. Also trying to cut down of calories but man i'm a greedy bastard.

Calories: 2455
Macros: p231/c242/f58

[Henry Krinkle]

C1 W1 D3

Calories: 2407
Macros: p242/c180/f76

[Henry Krinkle]

C1 W1 D4

1RM: 55kg
OHP: 40kg x5, 45kg x5, 47.5kg x13... May have started a little low on these but ah well
CGBP: 80kg 5x5
Pull-ups: Abit all over the place with these as i've not done them in a while so was trying to find the setting i could do 10 on.
bw x7
setting 5: 10, 7
setting 7: 6, 6
so may have to put it on around setting 10. I say setting as i have no idea how much they weigh i presume 10lb?

Rowing Machine: 1:40/20s 5 rounds
I should add on the 1:40 i'm usually at around 2:40 mins/500 metres and 20s around 1:32/500 metres on the highest setting

Calories: 2576
Macros: p231/c261/f65

[Henry Krinkle]

C1 W1 D5

1RM: 215kg
Deadlift: 160kg x5, 170kg x5, 182.5kg x8... meh wanted 10
Squat: 90kg 5x5
Weighted Sit-Ups: 20 kg 3x12

Rowing Machine: 5 rounds

Calories: 2141
Macros: p212/193/f56

I also have a fruit juice of 2 apples, 2 oranges and 3 carrots. Unsure about how many calories it is. Going out for a few beers tomorrow so trying to curb the calories for the weekend

[Henry Krinkle]

C1 W1 D6

Calories: 2837
Macros: p183/c278/f66

Not too bad. opted for subway instead of the usual 12 inch pizza after a night out. Btw this is including 2 pints of Guinness and 3 bottles of Carlsberg.

[Henry Krinkle]

C1 W1 D7

Calories: 2459
Macros: p276/c239/f44

[Simon Rest]

man, those beer calories add up quick. Good luck with the new log

[Henry Krinkle]

man, those beer calories add up quick. Good luck with the new log

Tell me about it could easily have drank triple that, Damn diets. Good to see you I'll be following yours.

C1 W2 D1

Bench press: 85kg x3, 90kg x3, 95kg x4
Incline bench press: 70kg 5x5
Dips: 5x10

Rowing machine 5 rounds

Weight: 93kg
Calories: 2415
macros: p265/c211/f56