A brief rundown. Im 5’10, I started lifting about a year ago at 170 and 6-10% bodyfat, bulked up to 215 and 13-17% bodyfat. I just finished cutting and am between 8-12% bodyfat at about 190. I was tired of not progressing and decided its time to start eating again. Before my cut my personal bests were a 285 bench, a 375 squat (questionable depth) and a 435 deadlift. Recently I have hit 285/335(rock bottom)/385 (with the 25 pound plates)
I want to get bigger and stronger yadda yadda. I’m looking to gain that bit of lost strength and muscle back within the next couple of weeks, and progress onward.
It is still summer and I dont want get fat right away, so I’m going to carb cycle, but still pretty heavy on the carbs. Until the end of august/september I’ll be eating a ton on days that I lift, then keeping it around maintance on offdays. Once winter hits I’ll go back to eating heavy every day if my progress has been poor. I’d like to hit “3/4/5” within the next 4-5 months, and 4/5/6 within two years. Thats all.
I’ll post my last 3 workouts. I sorta follow a WS4SB template but I tweak it a lot. This week I only lifted 3 days, monday ME upper, wednesday ME lower friday REP upper.
I figured I really need to bring up my calves, and core strength. I’m going to start training calves once at the beginning of each workout and once at the end, and I’m going to do weighted ab work when I feel it wont interfear with my squatting. I think core strength may be holding my squat back a little. I will attempt to progress in each lift in some way every week, by either adding at least one rep, or some weight.
Cable pressdowns
100x10 (back on pad)
150x15 (middle station hard attachment)
150x8 (middle/rope)
150x15 (middle/hard)
Standing DB curl
45x10
45x10
45x10
(pr?)
Straight arm pulldown
150x15
150x15
150x10
Cable Crossover
70x12
I didnt train calves the rest of the week because the first session left me so sore I couldnt walk for two days, they still werent recovered all the way on friday.
From now on I may follow up the heavy compound movements with isolation, even on assistance like I did today with chins/straight arm pulldowns, I liked the way it felt.