9/26
waist- 34 yes
Simple 6
Press
60 x 5
70 x 3
75 x 10 PR E1rm = 100 pounds.
Incline
65 x 5
85 x 5
95 x 5 PR
115 x 1 WTF wanted 2. ANyways seems like my incline is getting dangerously close to my bench. I think i’d be good for 120 fresh. I’ll take it.
Rear/side delt shit
2 curl movements.
Overall, today was great, OHP seems to be moving along nicely.
Diet 9/26
4 oz chicken, 1/4 cup almond chicken wrap- removing wrap tomorrow
4 oz chicken, 90 grams bread
whey, poptart
8 oz chicken, 150 grams yam, 4 pieces of lean turkey bacon
6 oz ground beef, asparagus
Also just did my first BW chinup. It wasn’t dead hang but at this point who f’en cares!
10 band assisted (3 bands) chinups today as well.
9/27
waist- 34
Nothing today lax is cancelled.
Diet
4 oz chicken, 1 chicken wrap, 1/4 cup almonds
4 oz chicken, 90 grams bread
8 oz chicken, 150 grams yam
6 oz chicken, veggies.
Lower calorie today. Deads tomorrow !
9/28
waist- under 33.5
No agile 8
Trap bar dead
200 x 5
230 x 5
255 x 3 No belt no straps
Cable row
a couple warmup sets then…
3 x 12 x 75
HS iso row
1 x 15 x 50
3 x 12 x 90
Straight arm Lat pull
3 sets
V bar pulldown
3 sets
Okay, good session. Really need to invest in a belt. Any idea?
Felt like my ass was going to rip apart on deads. Owe
Going to hit back on Dl day maybe some hammies, chest and tri on bench day, shoulders and bi’s on press day, and legs on squat day.
At the powerhouse across town i found a Hammer Strength glute ham raise. Its awesome
At a lot of shit food.
I am done logging my diet. Its really not an enormous deal anymore. I feel as i know my body well enough calorie wise.
9/29
Either mowing the lawn or treadmill intervals
waist- 34.
nevermind
Okay well bad news kinda…
Lax workouts are starting. I only have 2-3 days a week to train. Fuck
My grades blow. Not really but i have a D in physics. Rest are a’s and b’s.
Does anyone have a 3 day program in mind. Rippetoes SS sounds the best right now considering i don’t even know how to squat.
Plan is to keep my head up. Absolutely bust my ass in the gym each session even though it’s only 3 times a week, and eat some good quality food.
Lax start tuesday. After school 4 days a week. i’m indifferent about it.
[quote]jtownlax wrote:
Lax workouts are starting. I only have 2-3 days a week to train. Fuck
My grades blow. Not really but i have a D in physics. Rest are a’s and b’s.
Does anyone have a 3 day program in mind. Rippetoes SS sounds the best right now considering i don’t even know how to squat.
[/quote]
Ok. No need to panic.
As for physics… have you checked out Khans academy yet? If not, you only have yourself to blame.
You should maybe follow my program, its a slightly modified 5/3/1 style training. i call it “bird style”.
Day 1:
Main lift: military press(alternate every week between sets of 5 reps and sets of 3).
Do 3-4 accessory lifts, 3 sets of 10-12 reps. Choose from; lateral raises, dB presses, face pulls etc etc
Finisher: alternate every session doing farmer walks or skipping
Day 2:
Main lift: barbell squat
Accessory lifts: lunges, goblet squats, step–ups, leg press, RDLs, single leg deadliest, etc etc
Fin9isher: farmer walks or skipping.
Day 3:
Main lift: barbell press and pull-ups.
Accesorry lifts: any types of rowing, dB pressing, curls, etc etc.
Finisher: farmer walks or skipping.
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DO NOT DO SS.
It would be a bad idea to squat heavy 3x a week, run/skill training for lax 4x a week, and be cutting. Repeat do not do ss.
Hey bird. Thanks so much for the feedback. Program looks good and i will definitely run it sometime. ATM i have decided i just want to get strong and stay relatively lean. No more bullshit. I am going to be running starting strength with some accessory whenever i feel like it. As for physics your absolutely right i am lazy. No more of this
10/1
Waist-33.5
Squat
3 x 155 x 5
Bench
3 x 105 x 5
Row
3 x 70 x 12
Easy day. started light for various reason. Video taped squats and i got below parallel with no box. Very happy about this.
As for now my numbers suck. Finally i feel i have my form down for all big lifts.
Expect big things from me these next few months.
[quote]PlainPat wrote:
DO NOT DO SS.
It would be a bad idea to squat heavy 3x a week, run/skill training for lax 4x a week, and be cutting. Repeat do not do ss. [/quote]
Hey plainpat. Why the hate for starting strength? I am done with cutting right know. Calories are way up. Lax is mostly skills and playing then running but, we do our fair amount. Obviously you know better then i do. Anything you suggest?
[quote]jtownlax wrote:
[quote]PlainPat wrote:
DO NOT DO SS.
It would be a bad idea to squat heavy 3x a week, run/skill training for lax 4x a week, and be cutting. Repeat do not do ss. [/quote]
Hey plainpat. Why the hate for starting strength? I am done with cutting right know. Calories are way up. Lax is mostly skills and playing then running but, we do our fair amount. Obviously you know better then i do. Anything you suggest?
[/quote]
I hate starting strength because squatting 3x a week wasnt for me. I dont know if it will work for you. Only you will be able to figure that out. I think the biggest reason it didn’t work for me is because I was running and doing skill work as well. You can try it obviously, youll see quickly if it works or not because the progression is so fast.
Im not suggesting anything because I dont know enough about anything to program for anyone but me and I have a lot of help with it as it is.
I don’t think SS will work that well if you’re playing lax 4x a week. Joe DeFranco has a good in-season template that’s only 2 days a week. I followed it last year and I kept my strength up during football.
CS
Or just run 531 like you have been but put squats and deads on same day… dead weights will take a fall at first.
Good idea’s. I will give SS a try. I will evaluate in 2 weeks and decide if i’m staying on it or going to 5/3/1 again.
Thanks for all the help guys.
So lax Hasn’t started yet. Don’t really know a timeframe because we just got a new coach so we will see.
Waist-33.5
Squat
160 x 3 x 5 Nice and Deep, easy,
Press
70 x 3 x 5 Easy
Deadlift
205 x 5
Easy
Chinups
2
As said earlier i am starting light because i know my form has sucked and i am trying to fix it. Squat should be up to where it was before the form change in about a month.
Lifting 3 days a week sucks. I have infact noticed i have not been pushing myself much these last few months. 1 workout on SS has me dead.
Food intake has been raised a lot. Damn, i love food.
I would like to thanks everyone who has been a part of this log. You all have helped me more then you can imagine. Thanks for all the support !
I will not be updating this daily anymore. I’m getting busy with school and other things so its got to be done.
I will infact update this periodically if i hit a big PR or i am not very busy. Plan for now is to run SS until i stall or burnout. THen 5/3/1. Conditioning will be 3 times per week if anyone cares.
Will report back when strong/not a fatass. Thanks again everyone.
[quote]jtownlax wrote:
I would like to thanks everyone who has been a part of this log. You all have helped me more then you can imagine. Thanks for all the support !
I will not be updating this daily anymore. I’m getting busy with school and other things so its got to be done.
I will infact update this periodically if i hit a big PR or i am not very busy. Plan for now is to run SS until i stall or burnout. THen 5/3/1. Conditioning will be 3 times per week if anyone cares.
Will report back when strong/not a fatass. Thanks again everyone.[/quote]
[quote]jtownlax wrote:
I would like to thanks everyone who has been a part of this log. You all have helped me more then you can imagine. Thanks for all the support !
I will not be updating this daily anymore. I’m getting busy with school and other things so its got to be done.
I will infact update this periodically if i hit a big PR or i am not very busy. Plan for now is to run SS until i stall or burnout. THen 5/3/1. Conditioning will be 3 times per week if anyone cares.
Will report back when strong/not a fatass. Thanks again everyone.[/quote]
NOOO! Come back little buddy!!
Reasons why you should log on T-Nation.
I hope this changes your mind.
Uncle Bird
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Bird- you changed my mind.
10/5
waist- 34 ughhh
Squat
165 x 3 x 5 deep and easy
Bench
110 x 3 x 5
Row
85 x 3 x 8
3 sets bi’s, side, and rear delt.
Decided i will continue logging. All form on core lifts feels great. Loving it.
[quote]jtownlax wrote:
Bird- you changed my mind.
[/quote]
USA ALL THE WAY!!!
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