Cycle 3 Week 2 Day 2
DEADS
225x5…supposed to be 215 but I didn’t wanna mess with the plates
245x5
280x5…my quads felt tired but everything moved real well
DB ROW
4X6 with 100’s
-SS-
4 sets of shoulder dislocations
NEUTRAL GRIP CHINS
50 total
INVERTED ROWS
4xfail
-SS-
FACE PULL
4x15
FARMERS WALK
1 trip down and back (approx. 116 feet) with 100’s
1 down with 100’s
1 back with 100’s
KB SUITCASE CARRY
32 kgs 2 trips
-SS-
BANDED CURL
AB ROLLOUT
4X6
@spidey what macros did you try to hit, I had a rough time getting my macros in with IF so I just wanna make sure I can get em with this.
If I had to do it I would do it like this, be honest with your critique. lol
9-930: Protein shake and walnuts or almonds OR the keifer coffee
11/12:30: Chicken/Beef/Fish and nuts/almond butter and maybe an apple/berries
2/3: same as above…I have class from 10:30 to 4:15 on Tues/Thurs so I don’t know if I can get both of these meals in, let alone one of them.
4:30/5: Life…either sip my intra shake (70 grams of dextrose and 8 grams of creatine) starting after my performance work (5/3/1 sets and main assistance) or just throughout the whole thing idk yet
7: Chicken and white/jasmati rice with honey and maybe toast with jelly if I’m hungry
8:30/9: shitshow until I’m full
11/11:30: greek yogurt/shake…mayne both and a healthy fat
Goals:
250 protein x 4 cals per gram= 1,000 cals
300 carbs x 4 cals per gram= 1,200 cals
100 fat x 9 cals per gram= 900 cals
= 3,100 cals
It’ll be tough to hit everything but I’ll try
Macros I usually hit were 450/200/100, but i have a big appetite.
Everything looks good, though cut the apples/berries/whatever out during the 2nd and 3rd meal. NO CARBS. Well, you can have like very trace carbs (like there is like 3 carbs in cottage cheese or something lol). But nothing like fruits, grains, milk, whatever, at least not in the low-carb portion of the day.
I would DEFINITELY use the intra-wo shake like you said, especially if you’re feeling gassed near the end, and if you have issues getting calories in. Fats and protein are easy to hit IMO, if you just use fattier cuts of meat, or ‘sweets’ in your backload. So when I had 450 carbs to hit a day, I’d usually have 50-100g intra-WO, and then 150-200g for my first meal PWO, and then another 150-200g then next meal. Sweet tea helped, low-fat ice cream, kids cereal, peanut butter and jellies. Find carbs that aren’t stupid filling, but don’t upset your stomach.
Thanks alot man, so no fruits in meals 1-3 and sip my shake starting half way through…appreciate it.
[quote]chobbs wrote:
Thanks alot man, so no fruits in meals 1-3 and sip my shake starting half way through…appreciate it.[/quote]
Yup.
I’d personally move the fruit to your last meal, the greek yougurt shake. P+C+F meals right before made make sleep MUCH better. Whey+PB+Banana shake was something I’d do before be last year, was great.
Give it some time to adjust, when you first go no-carb pre-wo you may feel a bit crappy. But at least do the diet for 3-6 weeks, let your body get use to burning fat for fuel in the mornings, and you’ll reap the benefits.
[quote]Spidey22 wrote:
[quote]chobbs wrote:
Thanks alot man, so no fruits in meals 1-3 and sip my shake starting half way through…appreciate it.[/quote]
Yup.
I’d personally move the fruit to your last meal, the greek yougurt shake. P+C+F meals right before made make sleep MUCH better. Whey+PB+Banana shake was something I’d do before be last year, was great.
Give it some time to adjust, when you first go no-carb pre-wo you may feel a bit crappy. But at least do the diet for 3-6 weeks, let your body get use to burning fat for fuel in the mornings, and you’ll reap the benefits. [/quote]
FAAAAACK I don’t wanna feel crappy on my 5/3/1 week lol oh well gotta get it out of the way sometime I suppose, thanks for the advice
I might run this assistance program for a few cycles who knows
I had always heard of joker sets but never really understood them but I finally figured it out. I’ll throw em in on days where I’m feeling solid. Just another tool in the bag
Cycle 3 Week 2 Day 3
OHP
95x5
110x5
125x5
SEATED OHP…not a fan of this movement
95x10
95x10
95x10
135x10
SKULLCRUSHERS
4x8 with 85 lb
-SS-
LATERAL RAISE
4X12 with 20 lb
OVERHEAD EXTENSION
4X12 with 60 lb
-SS-
WIDE GRIP UPRIGHT ROW
4X10-12 with 65 lb
DIP
4X12
-SS-
REAR DELT RAISE
4X8 with 12.5
BANDED PUSHDOWN
4x alot
-SS-
FACE PULL
4X10-12
Just wondering why you are doing OHP and Seated OHP? Seems like a little overkill when you could be concentrating on improving one or the other for short cycles for better concentration and strength. Just my 2 cents but everyone must make their own path.
I honestly don’t know, most of the time I do push press
[quote]spar4tee wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]chobbs wrote:
SSB SQUATS
155x3…last rep with 3 breaths, hey everyones doin it
175x3…3 breaths
195x3
[/quote]
I really fucking want one of those. After I get a power bar, and a box squat box I am definitely going to get one of those. :)[/quote]
I only have access to them when I’m at school…they are nice tho, definitely hits different muscles than a regular squat.[/quote]
It’s alright. I prefer the barbell.[/quote]
I bet they would be amazing for good mornings. Imagine, a good morning where shoulder mobility is not an issue, and you can have a longer range of motion with better form. And not only that, but give my shoulders a break.
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]chobbs wrote:
SSB SQUATS
155x3…last rep with 3 breaths, hey everyones doin it
175x3…3 breaths
195x3
[/quote]
I really fucking want one of those. After I get a power bar, and a box squat box I am definitely going to get one of those. :)[/quote]
I only have access to them when I’m at school…they are nice tho, definitely hits different muscles than a regular squat.[/quote]
It’s alright. I prefer the barbell.[/quote]
I bet they would be amazing for good mornings. Imagine, a good morning where shoulder mobility is not an issue, and you can have a longer range of motion with better form. And not only that, but give my shoulders a break. [/quote]
I used to use them for seated GM’s often, ill have to get back to that
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]chobbs wrote:
SSB SQUATS
155x3…last rep with 3 breaths, hey everyones doin it
175x3…3 breaths
195x3
[/quote]
I really fucking want one of those. After I get a power bar, and a box squat box I am definitely going to get one of those. :)[/quote]
I only have access to them when I’m at school…they are nice tho, definitely hits different muscles than a regular squat.[/quote]
It’s alright. I prefer the barbell.[/quote]
I bet they would be amazing for good mornings. Imagine, a good morning where shoulder mobility is not an issue, and you can have a longer range of motion with better form. And not only that, but give my shoulders a break. [/quote]
I used to use them for seated GM’s often, ill have to get back to that [/quote]
Inspiration to work towards. 
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]chobbs wrote:
SSB SQUATS
155x3…last rep with 3 breaths, hey everyones doin it
175x3…3 breaths
195x3
[/quote]
I really fucking want one of those. After I get a power bar, and a box squat box I am definitely going to get one of those. :)[/quote]
I only have access to them when I’m at school…they are nice tho, definitely hits different muscles than a regular squat.[/quote]
It’s alright. I prefer the barbell.[/quote]
I bet they would be amazing for good mornings. Imagine, a good morning where shoulder mobility is not an issue, and you can have a longer range of motion with better form. And not only that, but give my shoulders a break. [/quote]
Yeah I know. I’ve used them for that lol.
[quote]DSSG wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]chobbs wrote:
[quote]DSSG wrote:
[quote]chobbs wrote:
SSB SQUATS
155x3…last rep with 3 breaths, hey everyones doin it
175x3…3 breaths
195x3
[/quote]
I really fucking want one of those. After I get a power bar, and a box squat box I am definitely going to get one of those. :)[/quote]
I only have access to them when I’m at school…they are nice tho, definitely hits different muscles than a regular squat.[/quote]
It’s alright. I prefer the barbell.[/quote]
I bet they would be amazing for good mornings. Imagine, a good morning where shoulder mobility is not an issue, and you can have a longer range of motion with better form. And not only that, but give my shoulders a break. [/quote]
I used to use them for seated GM’s often, ill have to get back to that [/quote]
Inspiration to work towards. ;)[/quote]
Yeah… don’t do that.
Dave Tate has a great bench video that I’m pretty sure was filmed in that same gym and he was wearing the same sweatshirt lol
Big game tonight for the Southwood knights, got the W last week against a good 3A opponent now we need to keep the ball rolling this week and take control of the conference race
First day of CBL and so far I’ve ate…