Adaptive programming to avoid injuries, experimentation, and further gains Adaptive programming to avoid injuries, experimentation, and further gains - Page 8

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Thread: Adaptive programming to avoid injuries, experimentation, and further gains

  1. #71
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    • phoenix arizona seminar date
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    1400 calories today.
    Decided to do a zero carb day to kick start my cut.
    Planning to do zero carb days on non-training days.
    We will see how quickly the weight comes off and make adjustments where necessary.

  2. #72
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    Weigh in today
    83.4 kg
    Waist: 89cm

  3. #73
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    Week 18
    Monday's workout

    TMV Leg press: 265kg, 5 sets of 5 (Vol PR)
    Bench: 90kg, 10 + 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 Rest Pause
    Set 2: 6 reps
    PBM OHP: 60kg, 8, 6, 5
    Lat pulldowns: 200lbs, 7, 7, 7 (PR)
    Seated Rows: 200lbs, 8, 8

  4. #74
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    Monday's calorie consumption
    1400 calories.
    I was planning to eat 1600 calories but fell asleep and missed a meal.

  5. #75
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    Tuesday weigh-in
    82.5kg
    Waist: 89 cm

    Today’s Calorie Consumption
    1350 Calories

    Tomorrow I will aim for 1600 Calories
    Last edited by positronbomb; 09-17-2019 at 05:13 AM.

  6. #76
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    Week 18
    Wednesday's workout

    Walking lunges: 2x25kg, 2 sets of 30
    CG Bench: 85kg, 5, 5, 8
    Seated rows: 190lbs, 8, 8, 8
    Lat pulldowns: 180lbs, 8, 8

    Today’s Calorie Consumption
    1500 Calories
    Wasn’t really feeling hungry after dinner so decided not to eat the additional calories I had originally planned.
    I am falling asleep much easier on lower calories, which is definitely a nice positive.
    After a full week I’ll reassess my calorie intake to reach my goal.
    Last edited by positronbomb; 09-18-2019 at 12:59 PM.

  7. #77
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    Jul 2018
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    My back appears to have healed.
    I have incorporated squats again but haven’t bothered logging them.
    Been doing a 20 rep set before walking on non training days.
    Been adding 5kg each time, up to 70kg. Hoping to get it to 80kg.
    Thinking once I hit 300kg on leg press and 80kg for a 20 rep set on squats, I will try and get my squat over 140kg.
    If I achieve that without injury then I’ll add deadlifts.
    If I get one more injury, I’ll stick with what I am currently doing. I’m not a competitive lifter so no need to be dogmatic about squats and deadlifts, especially if I can find alternative exercises that keep me injury free.
    Last edited by positronbomb; 09-18-2019 at 01:16 PM.

  8. #78
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    Jul 2018
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    Thursday weigh-in
    82.6kg
    Waist: 89cm

  9. #79
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    Week 18
    Friday's workout

    TMI Leg press: 285kg, 5 (PR)
    Bench: 90kg, 10 + 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
    Set 2: 7
    PBM OHP: 60kg, 8, 6, 5
    Lat pulldowns: 200lbs, 7, 7, 7
    Seated rows: 200lbs, 8, 8

  10. #80
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    starting strength nutrition camp
    Week 19
    Tuesday's workout

    TMV leg press: 270kg, 5, 5, 5, 5, 5 (Vol PR)
    Bench: 90kg, 10 + 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
    Set 2: 7
    PBM OHP: 60kg, 8, 5, 5
    Lat pulldowns: 200lbs, 7, 7, 7
    Seated rows: 200lbs, 8, 8

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