Ty's Scrawny to Strong Journey

[Tyler Merlyn]

Greetings All.
I've lurked here for over a year and have enjoyed everything I have learned from the community. I played hockey in college and had a coach that suggested we not squat or it will ruin our stride/speed. Could he have been more wrong? Anyway...trying to make up for lost time now.

I finished up linear progression and banged my head against the wall with the Texas Method for a while (Probably nutrition related).
Now, it's time to start a log here to keep myself accountable and hopefully get some more specific insight/motivation from others because I train alone.

Stats:
34 y/o
Height: 6'3"
Weight: 211lbs
Body fat: ~15% (Total guess using internet photo comparisons)

Current Daily Macros:
Carb: 394g
Protein: 263g
Fat: 97g

Current Lifts:
Bench: 230 5X5
Squat: 290 5X5
Deadlift: 315 5X5
Press: 140 5X5

The above are after a solid 10%+ reset following my completion of my Texas Method experiment. TM worked well for a while, but I didn't pay enough attention to my diet or take the necessary deloads when I should have and ended up under recovering and not progressing any longer. Also, I'm certain that my squat technique needs work.

I'm currently taking my first crack at Block Periodized training and the above weights are my working weights for the first accumulation phase.

Goal:
My goal is to compete in a local meet before I turn 35 in April 2014 and achieve a 1200lbs total.

Any guidance is greatly appreciated.

Cheers!
Tyler

[Tyler Merlyn]

5:30AM - Fasted + 10g BCAAs + 5g Creatine.

Warm up
C2 Rower 500M = 1:57

Squat
warm up to a single 315X1, 335X1
290 5X5

All beltless. the 335 single may have been an inch high. Got scared as I've never lifted that without a belt before. Wasn't heavy though, just needed to sack up and bury it.
Volume was pretty smooth. Last set was slower.

SLDL
225 4X6
Smooth and easy.

DB Rows
100X10
100X8

Grip was limiting factor.

Circuit
4 rounds
Incline situps X10
Chins X 5
Reverse flys X 20lbsX10
Bench dips BWX15

Circuit didn't produce enough for GPP. Do something more difficult next time.

[Tyler Merlyn]

5:30AM - Fasted + 10g BCAAs + 5g Creatine

Warm up - Row 500M = 1:55

Press
Warm up to a single 165x1, 175x1, 185x1 (PR?)
145x5x5

Took a narrower grip. Felt good. Last single was a grind, but it went up.
Volume was good. Last set was slower... Hope I adapt to this volume soon.

Close Grip BP
165x4x6
Good. Felt light, but triceps were fatigued by the last set.

Circuit.
Three rounds
Side laterals 25x8
Dips BWx10
BB curls 95x6
Face pulls 160x12 (high pulley)

Couch stretch and mob for tomorrow's deads.

[Tyler Merlyn]

5:40AM Fasted + 10g BCAAs + 5g Creatine

Deadlift:
warm up to 315X 5, 405X1
315X4X5

Got my 25 total reps in at 315, which was the goal. All sets beltless and double overhand except the final volume set, which was mixed grip.
Volume sets felt lighter as I progressed, but my grip was the limiting factor.
The top single felt heavy and slow, but it went up. Don't think I would have had 425. Maybe should have pulled a single at 365 in between instead of doing 315X5?

Paused Squat:
225X6, 225X6, 225X4, 225X4

Supposed to do 4X6, but right hip flexor was acting up in the hole. Otherwise, felt good.

Circuit:
3 Rounds
Seated calf raise 3 plates X 12
Incline sit-ups BW X 12
Pull Ups BW X 5 (Fried from deads)
Push ups BW X 12

Focus on recovery/mobility this weekend and get back at it next week for my last week of accumulation before a deload. Back and legs feel fine. Elbows and hip flexors are achy.

[Tyler Merlyn]

5:30AM - Fasted + 10g BCAAs + 5g Creatine

Warm Up
5:00 Bike - 1.33 miles.

Bench
Warm up to a single 280X1
230 5X5

Single was slow at lock out. Volume was Smooooove!

Close Grip Bench
170 4X6

No problem. Still a bit light, but I'll go slow and steady with this as it is a newer movement for me.

Circuit
3 Rounds
HBBS 135X10 (Did a 4th set because I my hips were stiff)
Tricep Push Down 90X12 (Too light)
Incline Sit Up (BodyweightX12)
Side laterals 25X8

Missed two days of training due to long weekend. My hips were super tight because I didn't do much moving over those days. Not sure how I should proceed with this last accumulation week before a deload. I think I will continue with one main lift on each remaining day this week; take Sunday off and start the deload week on Monday.