My 6 months targets are to:
- pull 220kg
- squat 200kg
- bench 150kg
- press 85kg
Although I'm not going to try a true 1RM until April or May. But good to have an eye on the long term prize
Hi all
I'm a 34 year old, 110kg man and am going to spend the next 6 months getting strong.
Since May I've cut down from 120kg by eating c250g protein per day plus c1,000kcal from fats and carbs, so I'm definitely not putting any weight back on now. But I do want to maximise strength and muscle gains so am going to aim to keep my weight at just under 110kg.
In 6 months I have a 3 week holiday in the Scottish highlands during which I won't be able to train, but will reassess my goals for the rest of the year.
I'll post all my work sets and average macros for the week in this blog.
Welcome comments
John
My 6 months targets are to:
- pull 220kg
- squat 200kg
- bench 150kg
- press 85kg
Although I'm not going to try a true 1RM until April or May. But good to have an eye on the long term prize
Those are lofty goals. I hope you do well with them.
What is your height?
Monday:
Squat 50kgx5x3
Bench 50kgx5x3
Deadlift 70kgx5
Wednesday:
Squat 55kgx5x3
Press 30kgx5x3
Deadlift 75kgx5
Friday:
Squat 60kgx5x3
Bench 55kgx5x3
Deadlift 80kgx5
This was pretty easy by my standards, but I haven't lifted for a while so wanted to start light so I didn't get to sore. A good first week's lifting.
I have also been tracking my macros, where I have been less disciplined. I hit 260/300/120 p/c/f this week, which is a lot more than I'd been eating on my diet. Weighed myself today for the first time in a week and I had put on 1.6kg! So now weigh 111.6kg when I was meant to be keeping weight under 110kg.
In hindsight, as I dieted quite hard to get below 110kg was probably low on water and GI weight which I've put back on quickly. I should have increased my calories more gradually.
This week I'll be tighter on diet and hit 240/200/80 on p/c/f. So eating more than I'm used to, but not a huge amount more. Hopefully while the beginner gains are easy I'll get back to <110kg. When I have, I'll gradually increase macros each week to maintain weight there.
And I'll get back into the habit of weighing myself each day.
This was a silly mistake. I was tired of dieting, and my compliance broke and I ate too much. But nothing that can't be fixed.
Monday 30th October
Squat 65kgx5x3
Press 35x5x3
Deadlift 85x5
Wednesday 1st November:
Squat 70kgx5x3
Bench 60kg x5x3
Deadlift 90kg x5x3
Friday 3rd November:
Squat 72.5kgx5x3
Press 37.5x5x3
Deadlift 92.5kgx5