10/26/11
BW: 145.2
Nutrition:
-2 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Whey shake, 1/8 cup almonds, apple
-1 egg +some red peppers
-Whey shake with 2 tlbs peanut butter
-Ton of chicken, green beans, and 1/2 cup rice
If I got my math right works out to about 2000 or a little less calories, so no big deal even though I messed up and consumed carbs with my dinner which is normally a no no for me.
10/27/11
No lifting today. Walked on the incline to burn 400 calories off and then went on to do 10 rounds of 8 burpees with 40 seconds rest between rounds. Decent workout. Back later with nutrition.
10/27/11
BW: 145.4
Nutrition:
-3 egg omlette with corned beef, 2 slices french toast, 1/2 serving potato something or other, 1 slice toast
-1/8 cup almonds, Tuna, Whey shake
-Whey shake
-1 and 1/4 chicken breast, beans, and a bite of stuffing
Not bad in terms of nutrition despite eating out.
10/28/11
W3D3
-Bench Press
55x5
70x5
85x3
105x5
120x3
135x1+ = 5 PR
ERM= 157 (Not a ERM PR)
-DB Incline
25x10
40x10,6
35x10,10,8
-Chins 30 reps total
12/7/7/4
-Rope Pushdowns
40x10
80x10,10
70x10,10,10
Not bad set a PR today for bench. 4 Reps over the one time I maxed out on bench at 135x1.
10/28/11
BW: 144.2
WOO! Reached my BW goal which is always a plus. Upped the food intake to not go down below 144, which makes me pretty happy. Will see how the next couple days go in terms of BW so that way I can make adjustments day by day. So far the plan will be that I’m upping the morning eggs to 4 instead of 2 and if that doesn’t keep my weight above 144 I will adjust further by increasing on lunch or pre=workout.
After lifting today we did 10 50m sprints and I followed up with burning 200 calories on the treadmill walking. Foam rolled and contrast showered like crazy because I want to hit 215 for a double on squats tomorrow at least. Hopefully a triple.
Nutrition:
-4 eggs, 1/2 cup oats, whey shake
-Tuna, 1/8 cup almonds, Whey shake, apple
-1/8 cup almonds
-Whey shake w/ PB and a handful of chocolate raisins
-2 slices meatloaf, Green beans, and some regular beans
Not bad today on eating probably a little overboard with the dinner raisins but no big deal. Tomorrow I’m at a birthday party so treating that like a refeed/cheat but will be pretty clean.
10/29/11
This picture is at me at a bodyweight of 143.6 morning weight, it was taken after eating and drinking so not sure of actual weight at the time of the picture. Not exactly the best in showing off my physique, its kind of difficult to take the picture at the same time.
Going for a 215 squat for a double today wish me luck.
10/29/11
Don’t think my picture exactly worked but if clicked on it should show up.
W3D4
-Squat
90x5
115x5
135x3
170x5
190x3
215x1 = 2 PR!
ERM= 229 (Better than last time’s ERM)
-GM’s
70x10
105x5x10
-Leg Extensions
90x10
125x5x10
-Leg Raises
3x20
-DB Side Bends
25x2x16
After my lifting I did 5 rounds of a complex of 25lb dumbbell swingsx10 and goblet squatsx10. First rep of the squat PR went up easy, 2nd one was a real grinder but I got it anyway. Feels good to set a PR, now time to eat like crazy.
10/29/11
BW: 143.6
Nutrition:
Let’s just say it was all good until dinner, and it went downhill from there.
10/30/11
BW: 144.8
Much better BW after a refeed yesterday, no lifting or workouts today but back later with nutrition.
10/30/11
Nutrition:
-2 scoops whey, 1/2 cup oats, 1/8 cup almonds
-Bread, Turkey, American Cheese, A tiny bit of olvie oil
-Powerbar Protein
-Stew (very skimpy estimated 200 cals MAYBE) 1 1/2 scoops whey
-Cookies N’ Shit
Oh well, shit diet today I feel like but back to the grind tomorrow.
10/31/11
Happy Halloween! AKA watch movies all day holiday.
W4D1 DELOAD
-OH Press
45x2x5
55x5
-DB Military Press
15x10
35x6
30x8,8
-DB Rows
30x12
70x8,8,8
-Rope Pushdowns (Home machine)
15x12
30x3x8
Crazy Conditioning
-Powercleans with #65
10,9,8,7,6,6,7,8,9,10 with 30 seconds rest between rounds
-10 DB swings with #25 then 5 snatches with #65 x5 rounds
=Powercleans with #65 with a jerk on reps 5 and 10 x5 rounds
Lifting was easy, but conditioning was crazy today. Felt good to be doing some cleans again though. Will post nutrition later.
What do you normally at the peak of your offseason? Is your training style then similar to what your doing now?
It differs.
From freshman year into sophmore I did a bit of madcow’s, but didn’t understand the concept of a low bar squat and such so I suffered. Especially in terms of eating, which I didn’t do enough of and running which I did too much of.
From sophomore to junior year (where I’m at now), I did starting strength but knowing that I couldn’t really go beyond a certain bodyweight deterred me from eating. It did get my lifts up, but I stalled and became stuck. Dropped the running in favor of prowler work and sprints as from experimentation I found they worked better.
After starting strength I talked to one of my coaches who set me up with a more olympic-styled lifting program where I progressed greatly, getting a 190 squat for 8 after being stuck at 185x1 at a BW of 165 in a period of 2 months.
However, as the season became drawing near and I began to drop BW my lifts suffered in the program I was on. It was way too much volume to be able to progress while cutting. Thats when I became drawn to 5/3/1 and I’ve been enjoying it and have certainly made gains using it, despite cutting.
In terms of nutrition, carbs are much higher than they are now in the offseason. And I was nowhere near as organized in terms of knowing what my body needed, but I didn’t have to be.
Now my training pretty much looks like this on a weekly basis
M: 5/3/1 Press Assistance Prowler/Conditioning
T: Wrestling Practice or Conditioning if unable to make it
W: 5/3/1 Deadlift Assistance Prowler/Conditioning
T: LISS cardio Sprints
F: 5/3/1 Bench assistance LISS
S: 5/3/1 Squat assistance Prowler/Conditioning
When the season starts, I plan on combining squat and bench/ohp and deadlift into 2 workouts only and doing them in the morning. Upon coming out of this season I’m not quite sure if I’ll be wrestling the next year (I need to see my grades go up for colleges) so I might run Texas Method or continue 5/3/1 while bulking and then eventually run sheiko 29->37->32 and peak for a powerlifting meet.
Wooh, that was a wall of text but I hope that answers your question and gives some background.
10/31/11
BW: 143.6 (Needs to come up)
Nutrition:
-4 eggs, 1/2 cup oats, whey shake
-1/2 rice cake with little PB and whey shake
-Chris Farley Sandwhich
-Whey shake with 2 tlbs PB and rest of rice cake
-2 Beef patties w/ cheese and 1 bun, Salad
Not bad in terms of eating, if I’m feeling hunger later towards bedtime I’ll grab a shake or something as my weight needs to come up and stabilize around 144.4 or so.
11/1/11
No lifting today, just wrestling practice later. After practice will post nutrition.
11/1/11
Nutrition:
-4 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, 1/4 cup almonds, Whey shake
-1/2 Rice cake w/ tiny bit of PB
-Chicken, Lil bit of Meatloaf, and spaghetti
-Whey shake (Will happen after practice)
Not bad on eating today, combined my 2 almond servings into one as I wouldn’t be lifting after school. Dinner was BIG but no problem because I’ve got a rough practice ahead of me tonight.
BW: 145.2 (Woke up earlier than last 2 days so it explains that)
11/1/11
Got back from practice foam rolled and contrast showered. Deadlift deload day tomorrow, heading off to bed now.
11/2/11
W4D2 DELOAD
-Deadlift
105x5
130x5
155x5
-RDL
85x12
145x3x8,8,8
-Front Squat (Really got to concentrate on these as I wasn’t exhausted from heavy deadlifting)
70x8
115x3x8,8,8
-Sit ups
7.5x3x20
-DB Side Bends
25x18
Conditioning for today:
-10 Hill Sprints
-5 Rounds of 10 burpees with 30s rest
-5 rounds of 5 Snatches at #65 with 30s rest
I found the snatches to keep my heart rate flying, the main point of my conditioning, so figured that was a good reason to do them.
11/2/11
BW: 144.0
Nutrition:
-4 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, 1/8 cup almonds, whey shake, apple
-1/8 cup almonds, 1/2 rice cake w/ tiny bit of PB
-Whey shake w/ 2 tlbs PB and a small handful of chocolate raisins
-2 Porkchops, salad
Not bad in the nutrition department today, god I love chocolate raisins… 2 more days until the weekend is all I can think about.
11/3/11
No lifting today. Did:
-Incline Walking LISS for 400 calories
-5 intervals of 30 seconds on 30 seconds rest on the stationary bike
I did the bike because I’ve got a major cold and don’t feel like freezing my ass off outside to do sprints.
