Combined front squats and high pulls so I can have Wednesday, the day before practice starts for the week, off.
Snatch grip high pull
175 3x2
Cleans
155 3x3
Clean grip shrugs
275 3x2
Front squats
185 3x2
Paused front squats
175 3x3
Bottoms up top half front squats (I liked these a surprising amount)
210lbs
3x2
Deadlifts tomorrow to end off week 7 of the 915 program.
Starting tomorrow, i am bringing my macros down. The volume is even lower now in my program and we are doing less running during practice. Also, I am less hungry which is probably a signal I don’t need to be eating as much. These macros will go shooting back up starting next wednesday when I start my more hypertrophy intensive program I made.
Lifting days
Protein: 190
Carbs: 260
Fat: 70
Off days
Protein: 190
Carbs: 210
Fat: 90
How do you know if the changes you make to your macros are working if you keep changing them so often?
I weigh myself (i’ve remained in the 181-182 range for about 5 weeks now which is good according to my goals) and see what my strength and hunger levels are at. To be fair, I had my previous macros for 2.5 weeks I believe. I agree i change them pretty often but my activity levels have definitely fluctuated significantly over the past 9 weeks.
For example, I went from 5x6, 5x5, 4x8, 5x2 in my week 3 workouts while walking around all day to to 3x2, 3x3, 3x2 today, while sitting in class and studying for much of the day. Shouldn’t my caloric intake reflect this change? You have more experience than I tracking macros so please let me know if you have any advice.
This afternoon’s lifting
Deadlifts
375 3x2
RDL’s
275 3x2
Good mornings
185 3x3
This concludes week 8 of the 915 Program
one more thing for chobbs. After baseball ends, my activity levels will remain in my own control for 8 weeks straight so my macro changes will be more infrequent. I definitely agree that, optimally, I shouldn’t change them so often and the changes will be more moderate. (adding 25-50 grams of carbs and keeping fats the same)
You have a good point with your activity levels constantly changing, did not think of that as mine are fairly consistent. I am more of thinking along the lines of pushing your macros as high as possible without gaining too much fat to get that metabolism kicking and make your next cut easier. I’m not much more experienced than you are lol
For the next 8 weeks, I’m going to push my macros as high as possible before I cut December/ early January. They will constantly go up, aiming to gain about a half pound per week. I should get to eating 450-500 grams of carbs per day. It would be nice to cut at 300 grams like I was at last week. Im going to be lifting everyday so I won’t have any lower carb days. You were right on your log about sorbet being your best friend. When I was at 370 grams of carbs I ate a full carton almost every night. Can’t wait to start doing that again.
For how long have you been tracking your macros?
Team lift
Back squat
205x5
195 2x5
Weighted push-ups
Me +15lbs
2x15
1x12
Farmers walks, box jumps and med ball slams mixed in.
Max testing (cutting the 915 program a week short and setting up my mass phase)
Front squat
215x1
Bulgarian split squat (back squat placement)
145x8
Weighted chin-ups
Me+60lbsx3
Barbell rows
105x5 (terrible. This will go up fast. Haven’t done these in a while)
Barbell curls
45lbsx12(atrocious. Haven’t done direct bicep work since August)
Overhead press, push press, bench, incline testing
This afternoon’a max testing. Videos to come.
Overhead press
145x1
Push press
165x1
Bench
200x3
Db OHP 25lbs 3x12
Face pulls/ pushdowns.
OHP 135x1
OHP 145x1
Push press 165x1
Front squat 215x1 (from yesterday)
Bench. 200x3
Body weight 180.6
Team lift
Box squats
185x8
205x6
185x8
Weighted Pushups
me + 25lbs x20
me+ 45lbs x12
Split squats with fat grips
35lbs 2x6
40lbs 1x6
land mine, foam roller rollouts and box jumps mixed in. Good lift. my new program starts Thursday after another team lift tomorrow.
My plan for the next 8 weeks not including team lifts when additional lower body work is done.
Day 1 pull
Bent over rows 1 set of 5 with slightly under 85%
Then 4x8 with < 70%
Chin-ups 1 set of 5 at slightly under 85%
then attempt 4x8 with body weight. add weight when 4x8 is achieved with bodyweight
face pulls 3x12
lat pull downs 3x12
Hanging leg raises 3xamrap
Day 2 push
Week 1
Band pull aparts/ banded no money drill while resting
Bench press
ramp up to 1 set of 5 with slighly under 85%
4x8 with slightly under 70%
Overhead press
Ramp to set of 5 @ around 85%
4x8 with slightly under 70% of 1 rep max
db bench 3x12
db overhead press 3x12
Side bends 3x10. Add weight when possible
Day 3-legs
Week 1
Front squats
1 set of 5 @ slightly under85%
4x5 @75%
Deadlifts 1 set of 5 @ slightly under85%
4x5 @75%
Back squat grip Bulgarian split squats
4x8@70%
Good mornings 4x8 @70%
Rock IV’s 3xamrap Add 1-2 reps each week
Day 4-upper body
Band pull a parts while resting
Push press 5x5 with 75-80%
Incline bench- 4x8 @ 70%
pronated Pull-ups- attempt 5x5 using double progression method if 5x5 is not achieved. add weight when possible
Barbell curls 4x8 @ 70%
Team lift
Clean low pull
205 3x3
Single leg glute bridge
115 3x8
BW Push-ups
3x8
Landmine press
55lbs 1x8
90lbs 1x8
65lbs 1x8
Dumbbell y’s
15lbs 1x15
10lbs 2x15
Palloff press 3x8
Good workout. The program is definitely all over the place though. Med ball scoop toss, sled marches, bent arm waiters walks
Starting my own program tomorrow