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Bodyweight: 168.0 lbs
Week 20 - Workout 2:
Squats: 270x5x3
Bench: 215x5x3
Deadlift: 400x4
Notes:
Pretty good workout. Squats were not a struggle at all with only 3.5 min rest. I'm really trying to lift as explosive as possible. Bench was pretty good. Deadlifts were real tough, and my back is a little sore now. Probably just the mindfuck of entering the 400s! Feels pretty good, as it's been a while. Not sure if I should drop to 2x3 for deadlifts just yet. Next week after my squat ramp up, I'll probably add a light day to Workout #2, so that may help me recover for deadlifts. We'll see.
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Bodyweight: 168.8 lbs
Week 20 - Workout 3:
Squats: 280x5x3
OHP: 135x5x3
Chins: BWx5, 25x5x2
Notes:
Wow what a workout! Trained fasted today earlier this morning, and despite being distracted by my daughter playing in the basement (bless her heart), I had some incredible focus and stamina. I powered through squats like they were nothing. Fast and explosive every rep of every set. I did the same for OHP which felt great hitting 1 plate without struggle!
I think I'm going to keep progressing with squats 3x per week until things start to get challenging. Because this time around, 280 is feeling like a breeze compared to back in December. I'm only resting about 3-4 mins between sets, and feeling fresh.
I attribute my progress to more seafood/DHA in my diet, and increasing my calories as much as I can. It's hard to eat 3000+ calories on a ketogenic diet, but I'm doing pretty well. Keeping carbs around 30g, and forcefeeding 3 large meals per day. It's nice to get stronger without getting fatter.
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Bodyweight: 172.0 lbs
Week 21 - Workout 1:
Squats: 290x5x2, 290x4
Bench: 220x5x3
Rows: 180x5x2
Notes:
Bahh, didn't quite get all my squat reps in. I did attempt rep #5 on last set, but failed. I guess I should've switched to 5 lb jumps on squats. To be fair, my sleep wasn't great last night since my daughter kept us up coughing and crawling into bed. I'm sure I could've gotten this if I had a better sleep. I'll start light squat day this week, and try to add 5 lbs per session.
Got my bench reps in without much struggle. I think I'm going to microload bench at this point, since I got stuck at 225x4 last time. I'd rather go slow.
Weight is up a little as I had a huge pigout on Sunday: a lot of carbs and some crappy fats/oils. Not a good combo, but diet is back on track this week. That could have been another factor in my squat performance today. Just as a low carb day or week can negatively impact a carb-fueled trainee, so can a high carb day with a fat-adapted trainee, especially if it's not a strategic refeed (i.e. low fat/low protein/high carb). I may also experiment by slowly decreasing protein to find my sweet spot. My lower levels pre-training around 80-100g seemed to fall short, but my 180-200+ grams may be causing me some dehydration issues.
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Bodyweight: 171.6 lbs
Week 21 - Workout 2:
Squats: 295x5x2, 280x5
OHP: 137.5x5x3
Deadlift: 405x5
Notes:
Based on some previous advice, I decided not to add the light (80%) squat day just yet, since my recovery on squats is fine. Instead, I went with 2x5, 1x5 @ 95%. I'll keep going with this as long as I can, and then switch to 1x5, 2x5 @ 95%. When I miss a rep on my first squat set, I'll add in the light day.
Man, I am so happy with my deadlift progress! Hit 5 reps at 405, when I only got 400x4 last week! Hopefully I can keep going with 1x5 for a few more weeks before switching to 2x3.
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Bodyweight: 170.0 lbs
Week 21 - Workout 3:
Squats: 300x5x2, 285x5
Bench: 222.5x5x3
Chins: BWx5, 27.5x5x2
Notes:
Great workout. Felt great to hit 300x5 which is a PR for this round of SS, since I only got 300x4 before the New Year. Last rep on 285 was a grinder. Rest was only 5 mins, so that could've been a factor.
Bench went smooth, so I'm hoping I can get 225x5x3 without issues next week.
Tomorrow I'll be pigging out, so I expect my weight to go up. With the UV index climbing rapidly, I'll probably be slowly transitioning carbs back into my diet within the next 2-4 weeks, so I expect my summer weight to be around 175-180 lbs.
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Bodyweight: 169.8 lbs
Week 22 - Workout 1:
Squats: 305x5, 305x4, 290x5
OHP: 140x5x3
Rows: 185x5x2
Notes:
Another great workout! Fasted training with some coffee + nicotine is pretty epic. I think I could have gotten 305x5 on my 2nd set, but I didn't attempt the 5th rep. My sleep was cut short, and my kids were also running around in the basement so I was a bit distracted, haha!
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Thanks man! This coronavirus is giving me a break from work so I can relax, soak up more sun and focus on my training!
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Bodyweight: 169.4 lbs
Week 22 - Workout 2:
Squat: 310x5, 295x5x2
Bench: 225x5x3
Deadlift: 410x5
Notes:
Another awesome workout! Progressing nicely. Feels great to see my squat numbers continually climb per session, and I broke my 225 plateau for bench! Deadlifts were intense, but I got my 5 reps! Novice gains FTW!
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03-20-2020, 08:07 AM
#100
4 plates on bench! 8+ on deads! Soon to be 6 on squat! Awesome!
Jealous! I am due to PR on bench soon, that will be nice. Squats are on hold due to mobility, deads are on hold due to bad back. Overhead press backed off due to working on shoulder mobility. They get really sore from that. Realized I need to progress really slowly to be able still work on upper body lifts.
Had to ask my lifting partner to stay away keeping family safe. Wife is preggers. Changing my goals during these strange times.
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