Thanks man! Not sure how I did it, but glad I did because I felt great afterwards.
Thanks man! Not sure how I did it, but glad I did because I felt great afterwards.
Bodyweight: 168.2 lbs
Week 16 - Workout 1:
Squats: 295x5, 280x5, 265x5
OHP: 117.5x5x3
Deadlift: 375x5
Notes:
Holy shit was my 295x5 tough today... Not sure why, but I had to take a good 3-4 breaths between the last couple reps. Oh well, I embraced the challenge while I had my metal tunes cranked haha!
So I know I've been changing things up quite frequently, but I think I've finally found a good set up for myself. Tuesday will be my 5RM squat day followed by 2 back-off sets (-5%). It will also be my weekly deadlift day for 5RM. Thursday will be my light squat day 1x5 @ 90% 5RM with rows as my "light" pull. Saturday will be 3x3 squats with a slight increase on my Tuesday's 5RM. This will help prepare my body for a heavier 5RM for the following week. I've also added chins on Saturdays as well. As for pressing, I will continue LP with 3x5 for as long as I can (hopefully another month or so).
Deadlifts were quite tough as well, probably because squats took a lot out of me... Almost wondering if I should keep deads on my light day...
Last edited by kris90; 02-04-2020 at 10:02 AM.
Bodyweight: 168.2 lbs
Week 16 - Workout 2:
Squats: 265x5
Bench: 205x5x3
Rows: 155x5x3
Notes:
Trained fasted today. Pretty good workout! Looks like bench is back to progressing +5 lbs! Hopefully I can keep that up for a little while to get my 2 plate bench. I think as long as I don't drain myself too badly from squats and deads, my pressing should be able to get up there.
Just for shits and giggles, here is what I gobbled up post-workout:
-4 egg omelette with bacon and cheese (fried in butter)
-4 oz pork burger patty topped with Havarti
-4 oz cottage cheese with heavy cream added
-1 tbsp. pork liverwurst
-1 tbsp. coconut oil (for the insulin effect)
-1 oz 90% dark chocolate
1700 calories, 138g fat and 92g protein
Last edited by kris90; 02-06-2020 at 10:45 AM.
Bodyweight: 167.2 lbs
Week 16 - Workout 3:
Squats: 300x3, 305x2 < PR
OHP: 120x5x3
Chins: BWx5, 15x5x2
Notes:
Haven't been sleeping great (i.e. interruptions from kids, etc) and I've been shoveling a lot, so probably a bit overtrained. Decided to hit a 3RM for squats. 300 went up pretty well, so I thought I'd try 305. Got 2 which is technically a PR. I'm sure I would've gotten it fresh.
I'm going to do a HLM for squats while continuing to progress on my 3x5 for pressing and 1x5 for deads. Squat set up will be 5x3 on Day 1 for 90% of 3RM, 2x5 on Day 2 for 80% of 3RM, and Day 3 working up to a 3RM. I just feel like I'm done with 5s for a while on squats. Listening to my body and training instinctively. I think lowering my TUT, but continuing to keep loads heavy and maintaining as much volume as I can will be beneficial for me, especially as a fat-adapted trainee.
This sound like a good plan. I am starting to use the belt on my work g sets. It has been just a bit of confidence.
I went triples the other day because I felt fatigue. There is something to be said for the confidence factor of not hitting your 5's and hitting your 3's instead. Idk I like it.
Bodyweight: 168.2 lbs
Week 17 - Workout 1:
Squats: 270x3x3, 245x5x2
Bench: 210x5x3
Rows: 160x5x2
Notes:
So a slight modification on squats. Day 1 will be my squat volume day. Doing 3x3 @ 90% 3RM followed by 2 back-off sets -10% for 5 reps. I was going to just do 5x3 across, but I figured this adds a bit of volume. Day 2 will be my light squat day (2x5 @ 80%) and Day 3 will be my intensity day where I go for a new 3RM. Deads will be on Day 2, and I'll continue 1x5, and all pressing will continue to follow LP @ 3x5.
Rest periods on squats today were 3 mins, and that felt pretty good.
Also, a slight modification to diet: a small pre-workout meal of 8 oz cottage cheese, 1 tbsp. pure maple syrup and 1 tbsp. of coconut oil. 30g protein, 20g carbs, 20g fat. The idea is to get a small insulin spike with some aminos and MCTs to help fuel my training (kind of TKD - targeted keto diet) approach. The remainder of my day will be protein and fat, so I'm still keeping carbs low. Besides, I add carbs back to my diet in spring and summer in small amounts the sun gets stronger and things like berries grow naturally (I'm all about seasonal eating). So we'll see how this works out with the 15g of pure glucose from maple syrup.
Last edited by kris90; 02-10-2020 at 09:26 AM.