Hi All,
Jehuty here fresh off the British finals stage. Taking a good long off season until 2015 so thought i’d share my log - which might give me incentive to actually make sure i write stuff down and stick to a program!
Anyway, weight at the British Finals was 162lbs (pic attached). Current weight about a week after is 170lbs - just been taking it easy and not training. Starting Wendler’s 5/3/1 for bodybuilders this weekend. I’ve never really focused on “progressing my lifts” so i think this should help me do some good growing in the off season. Lifts are very humbling on this program but it leaves plenty of room for progression.
So just a recap:
Stats - 5"9
Weight - 170lbs (current)
Natural
Program is as follows:
Day 1: Shoulders, Biceps & Calves
Standing Military Press â?? 5/3/1
DB Military Press â?? 4 x12
Side Laterals/Rear Laterals â?? 4 x12
Barbell Curls (alt.w/ DB Curl) â?? 4 x12
Hammer Curl â?? 4 x10
Donkey Calf raise - 5 x 12
Day 2: Back & Calves + Mobility Drill (see below)
Deadlift â?? 5/3/1
T Bar Rows (alt. w/DB row)â?? 4 x12
Chin ups â?? 4 x10 (or do Lat Pulldowns VD bar)
Good Morning Machine â?? 4 x10
Hanging Leg Raises â?? 4 x12
Seated Calf raise - 5 x 12
Day 3: Chest, Triceps & Calves
Bench Press â?? 5/3/1
Incline DB Press â?? 4 x10
DB Flyes (alt. w/weighted dips) â?? 4 x12
Triceps Pushdowns â?? 5 x 20
Reverse Grip smith Bench â?? 4 x 12
Donkey Calf Raise - 4 x 6 (slow)
Day 4: Legs and Abs + Mobility Drill (see below)
Squat â?? 5/3/1
Leg Press â?? 5 x 15
SLDL (alt.w/single leg curl)â?? 5 x 15
Leg Extensions â?? 4 x12
Ab Wheel â?? 4 x12
Seated Calf Raise - 4 x 6 (slow)
The mobility drills are Defranco’s Limber 11 and also his upper body mobility/stretches
Weights are as follows:
Set Week 1 Week 2 Week 3 Week 4
1 65% x 5 70% x 3 75% x 5 40% x 5
2 75% x 5 80% x 3 85% x 3 50% x 5
3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5
1st mesocycle 2nd Mesocycle 3rd Mesocycle
Excercise 1 Rep Max (Kg) 90% of 1 Rep Max 90% of 1 Rep Max 90% of 1 Rep Max
Standing Military Press 65 59 61 63
Bench Press 105 95 97 99
Deadlift 190 171 176 180
Squat 130 117 122 126
Standing Military Press
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 38 41 44 23
2 44 47 50 29
3 50 53 56 35
Bench Press
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 61 66 71 38
2 71 76 80 47
3 80 85 90 57
Deadlift
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 111 120 128 68
2 128 137 145 86
3 145 154 162 103
Squat
Set Week 1 (x 5) Week 2 (x 3) Week 3 (5,3,1+) Week 4 (deload x 5)
1 76 82 88 47
2 88 94 99 59
3 99 105 111 70
The above is just the initial 4 weeks and once i’m done with that i’ll upload the next 4 weeks etc.Like i said, lifts are nothing to write home about so hopefully plenty of room for progress over the year.
Nutrition is gonna be fairly basic - to give you an idea, i was “dieting” on 300g Protein/ 350g Carbs and 70g Fat - and as you can see from the pic, i got shredded for the show! I was doing 40 mins steady state walking in the morning and at the peak of prep also did 45 mins HIIT on stepper post workout. I like to keep my food high as then my weight training doesn’t suffer so the higher cardio is a legitimate trade off in my eyes. My premise - plenty of food to keep the muscle full and plenty of cardio to get shredded 
Anyway - like i said, i’m starting this on Saturday the 26th of October so i figured i’d post this up now so people could give me their opinions etc/tear it to shreds!
Cheers
Jehuty
