Any advice on this is welcome by the way, after thinking about what Jim Wendler would do this was just the solution I came up with.
11/13/11
Slept over a friends last night and had to leave early to help my coach with something for school so was unable to check BW. Will check tomorrow, as for nutrition I’ve just been eating like a human today and yesterday. Back to dieting tomorrow and lifting with the implemented changes.
11/14/11
W2D1
-Overhead Press
45x2x5
55x3
65x3
75x3
85x3 (Easy stuff)
-DB Military press
15x10
35x10,10,9
-DB Rows
35x10
65x10,10,10
-Tricep Pushdowns
40x10
80x10,10, 10 (Last set was a dropset from 80 to 60 to 40 to 20 with 10 reps each time)
Conditioning:
15 50m sprints
3 The Bear Complexes with #65
2 sets of 10 powercleans with #65
Solid workout. Felt strong and refreshed coming in and out. Focused hard on the mind muscle connection on the assistance. Will post nutrition later.
11/14/11
BW: 146.8 (Ooops lolol)
Nutrition:
-1 carton egg whites (210 cals), 1/4 cup oats, whey shake
-Tuna, Whey, 1/4 cup almonds
-Apple
-Whey shake with 2 tlbs PB
-Big steak, 1 slice roast beef, and carrots/green beans
11/15/11
Wrestling practice later, will post up nutrition now.
BW: 144.8
Nutrition:
-1 carton egg whites, 1/4 cup oats, whey shake
-Tuna, whey, 1/8 cup almonds, Apple
-Whey shake with 2 tlbs PB
-Roast Beef and Chicken, 1/2 cup oats with maybe 15-20 raisans
-Whey shake
11/15/11
Got back from practice foam rolled, contrast showered, and ready for deadlifts tomorrow.
11/16/11
W2D2
-Deadlift
115x5
135x5
160x3
190x3
215x3
245x3
-RDL
85x10
145x3x10
-DB Lunges
20lb Vest x10 each leg
20lb vest 2 25lb dumbells x3x10 each leg
-Situps
10x2x20
-Side Bends
30x14
Good workout today. My legs are fried from the lunges, I like them though. I’ve noticed that with the reduced volume and intensity I’m able to actually concentrate on hitting the muscle in assistance work, which is always a good thing. Anyone whos reading this is going to be shocked at my BW today, which I’ll post up later with nutrition.
11/16/11
BW: 142.6 (Oh Shit.)
Upped cals by close to 600 today to keep weight from dropping yet I was feeling hungry as hell all day. Hopefully I weigh lower tomorrow so I can do a legit refeed…
Nutrition:
-1 carton egg whites, 1/4 cup oats, whey shake, 6oz greek yogurt (140cals)
-Tuna, 1/4 cup almonds, whey
-2 eggs, apple
-Whey shake w/ 2 tlbs PB
-LOTS of chicken, rice/pasta
May get a cookie later see how I’m feeling. No sense in being ridiculous if I’m this low on BW.
11/17/11
OK, so here’s the lowdown. My coach got me and my friend in to get an early weight certification/hydration testing instead of having to do it in about a month. So todays a little wacky and tomorrow will be too, because it comes down to food/water weight not actual cals or macro breakdown.
So I got home after eating normally, shit loaded a ton of bars/candy into me for energy and proceeded to put on 4 layers of clothes and do LISS for 400 calories followed by 5 minutes of walking stairs. This put me at a bodyweight of 144.0. After this I went and had an Emergen-C packet in 6oz water and 4oz gatorade. Along with this I had a protein bar.
I’m feeling energetic, I just know I can’t fuck this up and come in overweight/be tired as hell tomorrow. So as of right now I’m killing it weighing in at 145.0. Last night I weighed in 149.6 and woke up this morning at 144.4. So just to be sure I don’t overshoot I plan to end tonight at 147-148. Will have meat/greens for dinner and 8oz smartwater. After checking weight before bed if I’m under 147 I will down another 8oz smartwater.
So thats the plan. Wish me luck.
11/17/11
Hopped back on the treadmill for 20 more minutes LISS and did 10 minutes of stair walking. Sitting at 145 flat right now hoping to come in at 143 tomorrow morning then drink/small eat my way up to 145 then float down to 142-143 by weighins afterschool.
11/18/11
Good news! I passed and made weight. My states were a BW of 142.0 and a bf% of 8%.
W2D3
-Bench Press
60x5
70x5
85x3
100x3
115x3
130x3 (Easy)
=DB Incline
20x10
35x3x10
-Chins 30 reps
11/8/6/5
-Tricep Pushdowns
20x10
35x10,10,7
-Band assisted dips
somexsome
Did 200 cals LISS walking after as well.
Nutrition:
-Went no food and 30 total oz of water all day to certify and pass hydration so after I got a burger and shit and now I’m having chinese. Whatever, no biggie.
11/19/11
W2D4
-Squat
80x5
100x5
115x3
135x3
155x3
175x3 (SO easy)
-GM’s
75x10
115x3x10
-Leg Extensions
90x10
125x10,10
DROPSET:
125x10
90x10
45x20 (Ouch the pump)
-Leg Raises
2x20
Side Bends
30x16
Conditioning:
20 prowler pushes with #35s and 30s rest between
10 minutes LISS on the stairs
Good workout today, GM’s are quickly becoming my favorite movement.
11/19/11
Nutriton:
-3 egg and veggie omlette, 2 pancakes with apple glaze, 2 pieces toast
-2 Scoops Whey
-Scoop Whey
-2 Cheeseburgers, veggies, beans
-Greek yogurt and maybeee something else
11/20/11
BW: 150.8 (LOL So bad)
Nutrition:
-1 carton egg whites, whey shake
-Tuna, whey, 1/4 cup almonds
-1/4lb hotdog w/ bun
-1 1/2 chicken breasts w/ cheese
Did 400 cals worth of LISS today even though it was supposed to be an off day. Probably around 1850 cals today so not really a bad day.
11/20/11
Just excited for tomorrow, going to hit what I’m supposed to on OHP 90x1. Then after if it felt good might go ahead and test my max single, hoping for 100x1. If I hit that I’d be very happy with progress as it’ll be the first time I’ve felt that overhead. Wish me luck.
11/21/11
W3D1
-Overhead Press
45x2x5
55x3
70x5
80x3
90x1 (PR)
100x0 (Couldn’t get it)
-DB Military Press
15x10
35x3x10
-DB Rows
35x10
70x10 (Iffy form)
65x2x10
-Tricep Pushdowns
40x10
80x10,10
DROPSET
80x10
60x10
40x10
20x20
Good workout. Followed by 20 50m sprints.
11/21/11
BW: 147.2 (Lol so thats down 3.6 lbs in 1 day… can you say water retention)
Nutrition:
-1 Carton egg whites, 1/4 cup oats, whey shake
-Tuna, Whey, 1/4 cup almonds
-Apple
-2 Scoops Whey
-Couple strips of chicken; 45 mins later more chicken chicken caserrole
Feeling real shitty today I had to sit through lunch watching everyone eat shit from a bake sale and it just pisses me off to no end and makes me generally unhappy.
11/21/11
Got some foam rolling and some sweet light band work in for active recovery on back, shoulders, bi’s, chest, and tri’s. Feeling good going to sleep for some reason even though today was shitty.
11/22/11
No wrestling tonight just did LISS cardio for 600 cals… it sucked. Lol, back later with nutrition.