2/7/20
5/3/1 Supersets
A1) Deadlift pronated grip(ramp sets) 165lbs x3, 190lbs x3, 215lbs x3, x12, x3, x3, x3
A2) Barbell overhead press (ramp sets): 90lbs x3, 105lbs x3, 120lbs x3, x6, x3, x3, x3
B1) Incline dumbbell curls (wide angle) 35lbs x10, x7, x5, x4, x4
B2) Good morning 80lbs x10, x10, x10, x10
C1) Seated calf raises (knees bent, 2 sec pauses) 50lbs x10, x10, x10, x8, x8
C2) Side plank holds bodyweight, 20 sec each side x5
What’s this about, a feeler set of 3 reps, an amrap and some backoff triples?
looks like a pretty good way to get some volume, are you doing triples until the bar speed slows down?
Btw some good consistent lifting in here.
Exactly. Instead of jumping right into an AMRAP with an increased load, my thought is to let my body feel and adjust to the load. The other sets are just accumulating volume without sacrificing form. I’m nearly in a deficit, so slowly building strength patterns.
Give it a try!
2/9/20
Bodyweight: 205lbs
5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)
A1)Barbell front squat: (ramp up sets/calf stretch) 140lbs x5, 157lbs x3, 175lbs x3, x5, x2, x2, x2, x2
A2) Single leg calf raise with 2 sec pause elevated Bwt+10lbs x10, x10, x10, x10, x10(ea)
B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x8, x6, x5, x4, x4
B2) Ab wheel rollout from knees: x10, x10, x10, x10, x9
C1) Lying hamstring curl machine 110lbs x8, x6, x6, x6
C2) Standing dumbbell lateral raise 30lbs x6, x6, 25lbs x12,x10
4 hours later, tennis doubles indoors, about 90 min
Not exactly, usually I stop when I feel my (left) grip start to fail, or I am unable to complete reps with the opposing paired exercise. I’ll keep the load the same with as many sets before failure (defined as good form) as I can get.
That’s an achivement in itself, 5 weeks well done Trim
2/11/20
5/3/1 Supersets (3 sec eccentric)
A1) Barbell bench press: (ramp sets): 135lbs x5, 155lbs x3, 170lbs x2, x6, x2, x2, x2
A2) One arm dumbbell row (alternating arms): 75lbs x10, x10, x10, x8, x8
B1)RESS in smith machine (arm supporting, alternating legs, holding 40lbs dumbbell) x10, x10, x10, x10, x10 each
B2)Standing close grip reverse EZ bar curl (slow eccentric) 60lbs x8, x6, x6, x5
C1) Supported hanging knee tucks x10, x10, x10, x10, x10
C2) Seated calf machine (knees straight) 100x10, 145lbs x10, 180lbs x10, x10, x10
2/14/20
Low volume, quickie
5/3/1 Supersets
A1) Deadlift pronated grip(ramp sets) 180lbs x5, 205lbs x3, 227lbs x2, x10, x2, x2
A2) Barbell overhead press (ramp sets): 98lbs x5, 110lbs x3, 125lbs x2, x6, x2, x2
B1) Incline dumbbell curls (wide angle) 35lbs x10, x6, x6, x5
B2) Good morning 80lbs x10, x10, x10, x10
C1) Seated calf raises (knees bent, 2 sec pauses) 50lbs x10, x10, x10
C2) Side plank holds bodyweight, 20 sec each side x3
2/16/20
Bodyweight: 203lbs
5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)
A1)Barbell front squat: (ramp up sets/calf stretch) 126lbs x5, 145lbs x5, 165lbs x5, x5
A2) Single leg calf raise with 2 sec pause elevated Bwt+10lbs x10, x10, x10, x10, x10(ea)
B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x8, x6, x5, x4
B2) Ab wheel rollout from knees: x15, x12, x10, x10
C1) Lying hamstring curl machine 110lbs x8, x8, x7
C2) Standing dumbbell lateral raise 30lbs (ea) x8, x8, x7
2/18/20
5/3/1 Supersets (3 sec eccentric)
A1) Barbell bench press: (ramp sets): 120lbs x5, 138lbs x5, 160lbs x5, x8, x5
A2) One arm dumbbell row (alternating arms): 80lbs x8, x8, x8, x8, x8
B1)RESS in smith machine (arm supporting, alternating legs, holding 50lbs dumbbell) x10, x10, x10, x10 each
B2)Standing close grip reverse EZ bar curl (slow eccentric) 60lbs x8, x6, x6, x5
C1) Supported hanging knee tucks x15, x12, x10
C2) Seated calf machine (knees straight) 180lbs x10, x10, x10
Crashed at work later today. Poor sleep last night and the workout sapped me.
Dude that’s some solid progress in a pretty short time… looking at your macros your doing a ketoish type diet. Are you actively trying to stay in ketosis or just trying to keep carbs fairly low? If your just keeping carbs fairly low I’d suggest lowering the fat. Anyways hope your feeling well and happy with progress so far
Oh doing it not natty will have you feeling like shot too man. And if your not smart the gear can make you feel even worse. Great job!
Thanks for checking in and the compliment!
The diet I’m doing isn’t really keto, because I’m not even checking to see if I’m producing ketones. I’d call it more Paleo, but I’m taking quite a few supplements. In my college days I remembering nearly passing out while trying no carb and peeing on sticks to check my levels for a while. Kinda counter-productive.
I was listening to a lot of old podcasts about diet over the winter and I stumbled on a lot of what Charles Poliquin used to think. He basically (I’m paraphrasing) thought that most north Americans and even athletes who weren’t sub-10% bodyfat didn’t deserve carbs until you could see their linea alba’s. He was also a fan of the low carb approach for getting a handle on insulin sensitivity. So I decided to do a little experiment on myself for a few months and so far so good.
I did try a low fat approach for several months last year, and I did a lot more work with less recovery, so I remained hungry as fuck. This time around, I’m limiting workouts to 3 times per week, doing almost no cardio (so far…but in the works), and mega dosing fish oil (12-15 grams/day).
My plan is to keep calories and protein about where they are, and slowly transition carbs in and lower fat intake in the next 3 months and see where it goes.
I want those abs, Jack!
Excuse my ignorance, but doesn’t it help with recovery at least?
2/21/20
5/3/1 Supersets
A1) Deadlift pronated grip(ramp sets) 161lbs x5, 186lbs x5, 210lbs x5, x14, x5, x5
A2) Barbell overhead press (ramp sets): 88lbs x5, 100lbs x5, 115lbs x5, x8, x5, x5
B1) Incline dumbbell curls (wide angle) 35lbs x10, x6, x6, x5
B2) Good morning 100lbs x10, x10, x10, x10
C1) Seated calf raises (knees bent, 2 sec pauses) 50lbs x12, x10, x10, x10, x8
C2) Side plank holds bodyweight, 20 sec each side x5
Oh absolutely helps with recovery. AIDS in faster metabolism and easier to put on muscle. With that said you still gotta eat at a deficit to cut fat. Then if you mess up your hormone profile you can get really irritable and emotional on top of it. Point is really only that they’re not a magic solution that doesn’t require a lot of work still
2/23/20
5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)
A1)Barbell front squat: (ramp up sets/calf stretch) 135lbs x3, 155lbs x3, 175lbs x3, x5, x3, x3, x3
A2) Single leg calf raise with 2 sec pause elevated Bwt+20lbs x10, x10, x10, x10, x10(ea)
B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x10, x6, x5, x4, x3
B2) Ab wheel rollout from knees: x15, x12, x10, x10, x8
C1) Lying hamstring curl machine 115lbs x6, x6, x6
C2) Standing dumbbell lateral raise 30lbs (ea) x10, x8, x7
Really felt the abs contracting on the chin/rollout sets, as they are always a little pre-fatigued following front squats. Speaking of those, my low back is doing ok with them as long as I cue myself to lift my elbows hard and high as I brace. I did have the negative thought that I was getting so small that the heavier bar was going to crush my clavicles soon, because I don’t have enough meat on my upper chest.
Fuck you, negative thought.
Well you’re doing quite well Trim you’ve lost about 10 lbs this year right.
Keep the eye on the prize if losing weight is the goal, then you’re doing fine.
I just read back but couldn’t find if you have a goal weight, so is there a goal?
Don’t really have a goal weight, but at this point I figure around 185-190lbs (85/86 Kg) would be lean enough. I could be overestimating how much muscle I have though…
BTW, am on track with the book reading, as I finished The One Thing in January and am reading The Four-Hour Workweek now.
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