Brick, you are the only one paying attention to my posts on here. Ok, I play anyway since writing this post was helpful to get a better overview of what stupid shit I have put my body through (see the part about my cuts and bulks). Maybe somebody can take something from all this. And if everybody plays nice I can throw in some sexy selfies for good measure.
Stats
- 100kg / 220.4lbs
- 1.84cm / 5 11"
- 15-18% bf (?)
- lifetime natty
- 12 years of training
- Low-bar squat (raw, IPF style): 230kg / 507lbs
- Oly (high-bar) squat: 200kg / 441lbs
- Bench press (IPF style): tng 162.5kg / 358lbs, paused 152.5kg / 336lbs
- Deadlift: 265kg / 584lbs (terrible+very old)
Goals
100kg / 220.4lbs “leanish” → 100kg / 220.4lbs ripped
Squat: 230kg → 280kg / 617lbs
Bench: 162.5kg → 190kg / 419lbs
Deadlift 265kg → 310kg / 683lbs
Training now*
Mon: Squat day
Oly squat (Horton’s Nemesis**)
Squat (Horton’s Nemesis)
Walking BB lunges 3-5 rounds
(Stiff-leg DL 3 workset + 1 drop set)
**Horton’s Nemesis rep&set scheme: ramp to daily max+some work sets (google it)
Tues: Bench day
Oly squat (Nemesis)
Bench press (Nemesis)
CG leg up bench press (Nemesis)
Low incl. DB press (Nemesis)
(Cable flys 3+1)
Wed: Pull day
Oly squats (light)
Weighted pull-ups (Ramp + 1 drop set)
Rack pulls @knees (Nemesis)
Meadow rows (8 sets)
(3 biceps exercises)
Thu: Squat day
1/4 Front squats (doubles to daily max)
Squat (Nemesis)
Leg press (Nemesis)
(Stiff-leg DL 3+1)
Fri: Bench day
Bench press (Nemesis)
CG leg up bench press or BB floor press or Chest press machine (Nemesis)
Low incl. DB press or Military press (Nemesis)
(Cable flys 3+1)
(3 triceps exercises)
Sat+Sun: off
*I deviate from my template very often, depending on soreness, injuries, instincts, etc. but the basic structure always remains the same.
Nutrition now (prot/carb/fat)
M1: 45/50/10 - multi, 10g creatine, 5000IU Vit D, 1g fish oil
M2: 45/50/10 - 1g fish oil
M3: 45/50/10 - 1g fish oil
M4: 45/50/10 - 1g fish oil
M5: 25/00/00 - (pwo) | non-training day 45/50/10 - 1g fish oil
M6: 45/50/10
*M6: 72/148/50 Typical “cheat” meal, e.g., self-made chicken burgers
Total
250/250/50 - 2650 cal
277/348/90 - 2860 cal
- the totals are a bit underestimated because I don’t keep track of the fats&carbs in carb sources, lean protein sources, etc. ala Shelby.
History
Phase 1: 0-1y
- disorganized BBing style of training
- nutrition: eating as much as possible with some principles such as zero fast food, candy, etc. - could
be described as high carb+prot and low fat
Phase 2: 2-8y
- Focus on powerlifting for the most part 3x/week Madcow’s 5x5, but also bouts of Russian squat
routine, Smolov, etc.
- Nutrition: permabulker style but still very little fast food, candy etc. - got fat on mostly “clean” food
Phase 3: 9-12y
- Semi-structured powerbuilding approach: 4-5x/week training with a lot more upper body bodybuilding stuff (see above)
- Worked with Shelby, so for the most part highly structured meal plan (see below)
Body composition history (best part)
Phase 1
72kg / 159lbs → ca. 82kg / 181lbs [from 8-pack - athlete - to blurry abs)
[+10kg]
[ca. 1 year]
Phase 2
82kg / 181lbs → 102.8kg / 225lbs
[+20kg/44lbs] fatso; big legs; shitty upper body but not realizing it
[ca. 7 years]
Phase 3: Let’s get serious
1st cut with Shelby
102.8kg / 225lbs → 80.3kg / 177lbs
[-22.5kg/50lbs] at least as lean as starting point @72kg
[4 months]
1st bulk with Shelby
80.3kg / 177lbs → 99kg / 218lbs
[+18.7kg/ 41lbs]
[7 months]
2nd cut with Shelby
99kg / 218lbs → 90.4kg / 199lbs
[-8.6kg / 19lbs] close but less lean than after 1st cut
[2 months]
2nd bulk with Shelby
93kg / 205lbs → 110kg / 242lbs
[+17kg / 37.5lbs] sadly only followed 70% of Shelby’s plan; paid for it with getting too fat
[7 months]
3rd cut with Shelby
110kg / 242lbs → 96kg / 212lbs
[-14kg / 31lbs] similar level as after 2nd cut
[4 months]
3rd bulk with Shelby and last few months without him
96kg / 212lbs → 115kg / 253lbs
[+19kg / 42lbs] again “cheated” on Shelby’s plan - followed all of Shelby’s cutting diets to the T but not bulking plans
[8 months]
4th cut without Shelby this time; took it slowly with carb backloading & NO cardio
115kg / 253lbs → 98kg / 216lbs
[-17kg / 37lbs] similar level as after 2nd and 3rd cut
[9 months]
maintenance
98kg / 216lbs → 100kg / 220.4lbs [+2.5kg / 5.5lbs] mostly glycogen+carb weight
[2 months now]
Comments
- typical sad permabulker delusion story (Phase 2) - pissed away a lot of potential there
- very consistent with meals prior to M6 (prepare food in advance, don’t care if meals taste bland, etc.), but too frequent post training “cheat” meals
- I train pretty hard but feel a bit like a “jack of all trades” → powerbuilding → not very good in PLing or BBing
- don’t train arms+chest+lateral/rear delts enough - as a result they suck.
- I never did proper warming up and mobility work but should
- I always bring a notepad in the gym
- I document my training in a desktop database;
- I document my bw + some measurements every morning;
- I take progress pictures every Sunday (I have pictures worth a couple of years)
- I video my lfits very frequently to improve my technique/form
- I posted some squat vids in the PLing section some months ago (at my fattest) + I kept a training log for some time.
