As I venture out of the university life into the real world, I will be switching up my training. I’ve been doing a meadow’s inspired routine for the past couple months. Love it, but I’m feeling a little run down, plus I just got a new job after school is over.
I’m going to give Wendler’s rest pause “challenge” a go. I feel like it’ll be the best for my new schedule as I’ll be working 6-7 times a week working two jobs.
Going to start with a deload from the 29-4 and then have my first training day on the 5th (sunday) and then probably wendesdays as the second day.
I’ve been dieting down for the past little bit and am sitting around 179 right now (usually around 205) so I’ll try and get some pics posted.
Don’t have any recent stats on lifts, so I’ll try and get an estimate from the last couple sessions of training before school is over.
Front squat (531) 205x5 235x5 265x5
Back Squat (WM) 225x15
Bench (531) 190x5 220x5 250x5 190x10 4 2 RP
WG Pullup BWx15 4 2 RP
French press (35/side ez bar)x15 5 3 RP
Core work: Cable crunch somex16 8 4
Side Bends 80x16
Notes: felt great to be back in the gym after a whole week off. Swapped the back squats for front squat 531 and then back squat widow maker, gonna stick with 225 for the first three weeks and see how many I can get.
Everything other than the French press felt very heavy though. Idk if its cause I took the week off, or because I’ve lost more weight.
Diet wise, on off days I will fast until after work (usually 6ish) and the do low/no carb. On training days I’m going to do high carbs/high cals. Today I ate a 5 sandwiches, some rice and chicken, protein shakes, and some frozen yogurt from a new place that just opened up. Was delicious, especially the sandwiches. That’s it for today, I gotta get to bed, work in the morning. Night all.
Deads: 325x5 375x5 425x5 325x12
OHP: 125x5 145x5 155x5 115x10 4 2
KROC 10x 20L, 15R
DB curl 35x 11 5 3
abs
2 rounds of 6 of a complex
Maybe it was the lack of sleep, or lack of food, or the week off, but this was the most physically exhausting workout I’ve ever had. After the deads I was just gassed. Everything felt heavy, fucked up my back a bit (I think its the OHP). so from now on, I’m going to run incline bench instead of OHP. The past couple months I’ve been trying to do it cause I really like OHP, but it just doesn’t fly with me. FUCK.
Front Squat: 215x3 245x3 275x3
Back Squat: 225x18
Bench: 205x3 235x3 25x3 205x10 4 2
Pullups: BWx17 4 3
French: 100x15 5 3
Leg Raises (on bench): BWx25, 20,15
Side Bends: 80x12,12
and then like 10 mins of intervals and a couple sets of seated calf raises
Today was a good workout. Didn’t push too too hard on the bench as I didn’t have a spotter. But the weights felt smoother than previously. Been eating lots today, and going to continue to do so until like 1230ish then bedtime.
Incline 185x3 210x3 240x5 185x10 4 1
Deads 350x3 405x3 450x2 RDL 315x12
DB Row 100x16 LR (felt way too heavy, no muscular endurance for some reason)
DB Curl 35x14 6 3
cable crumch somexsome
HLR 12…I think…can’t remember
calves some x some
Complex: same as the warmup, but less rest inbetween sets.
Saturday May 25:
Didn’t work so I made it to the gym to do a little extra workout. Just did some light pump back and forearm/calves work. Nothing too serious.
Deads 531: 5 week: top set 435x5
Deads 345x10
Incline 531 top set 230x5
Incline 190x9 3 1
BB bentrow 135x16 4 3
db curl 40x9 4 3
cable crunch somexsome
standing calf stackx16
Alright workout, gonna be able to get in another extra session this Saturday. Probably gonna do a pump back and bis as I’m slouching a lot at work, so maybe that’ll help lol. (I know one session isn’t going to do anything serious, but still).
so I missed updating last weeks workouts, but nothing to report really. Did the work, got home. Had a little extra pull/leg workout on Saturday, but that’s about it.
Also, I just got a new tattoo, so I didn’t want to front squat and ruin it. And I didn’t want to bench and ruin it, (on my arm close to the pit).
SO today’s workout (final “squat” workout)
Leg PRess: Ramp to a top set of 4 @ 9 plates. then 5 plates for 25 7 4
Machine PRess: stack x 4, half stack x 10 5 2 (mind muscle connection was amazeballs on this machine)
Pulldowns ramp to a top set of 4. then RP 10 5 3
French: 100x18 7 3
Calves somexsome
leg raise somexsome.
Definitely going to be including that machine press into my workouts more often, just felt great.