Just protein powder for lunch? I’ll be hungry within an hour 
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Same! Yesterday, I had 3 scoops throughout the day which wasn’t too bad. I was hungry and ate leftovers as soon as I got home prior to making dinner, but at least I didn’t go for some fast food. Today I packed a protein bar, at least I get to chew something lol.
Tonight I’ll be getting back under the iron for my first workout of this deload week…which has been a massive deload since I haven’t yet touched a weight…
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How bout some trail mix or some nuts? Just curious - how many years did it take you to reach your current level of strength? You’re one strong dude for sure.
Those would definitely be fine, I’m not being super strict at the moment, just cutting out obvious crap and trying to be hungry once in awhile. This is just me not being prepared.
Summary of my lifting career:
- Introduced to lifting by my high school football coach in grade 9 (2004)
- Worked out fairly religiously during high school (5 years) until I hit a 405lb squat, 285lb bench and a 465lb trap bar deadlift (1155lb total, highest in the school at the time @ 185lb bodyweight) (2009)
- University I worked out 1-2 per week, typically just doing some “bro” workouts with friends. Bench, curls, shoulders and abs were my main muscle groups. Ended up hitting a 3 plate bench for the first time in university, but squatting and deadlifting were non-existent.
- My first couple of jobs out of university were out of town (very rural, the only gym was a little hotel gym that I could pay to use), so I did a little bit of running mixed with some work on a TRX suspension trainer in an attempt to not be fat.
- I bought a house and returned home to a full time job where I put together a weight room in my basement (Jan 2015)
- This is when I truly took lifting/nutrition/cardio seriously, and it showed:
Maple Syrup Strength (littlesleeper) - #500 by littlesleeper - Since then I’ve been quite consistent working out. I’ve hopped programs, had some injuries (both lifting and non-lifting related), had some big life events, etc. that have interrupted my training, but overall it has been consistent.
- I’m currently back on track for a good 2020 for lifting, and you can expect to see (PR) in this log in the coming months. Which, after working out for over 15years (wow, never really thought about that until now), is not an easy task!
- Goals for 2020: Compete in 1-2 PL competitions; Set meet PRs in the big 3.
- Lofty competition goals for 2020: 600lb squat, 375lb bench, 700lb deadlift. The sad part of this is, I think the bench may be the goal I’m most worried about achieving!
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Back when I used to work super long days and 2 jobs, I would smash a bag or two of trail mix a day. Was by far the best thing i could have done. Have eggs or something hard boiled and those meat and cheese packaged snacks and you’re set for sure.
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I can’t wrap my head around a HS student lifting this much. Damn.
DUDE!! Amazing 3-month transformation! Were you in a deficit in this one?
Good luck man, you’ll smash it for sure.
I played a lot of sports and split a lot of wood as a youngster!
Thanks man, I ran surplus for 1.5months and deficit for 1.5months I believe, I think I described it somewhere around that post above. I ran Jim Stoppani’s Shortcut to Size and then Shortcut to Shred for the challenge.
Thanks, it is going to be a battle, but I think it’ll be there (especially once I can get my home gym back up and running!).
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Wow that is ludicrous. Do you remember what the weight difference was there?
It looks like I added 10lbs during this time looking back at my tracking! I really should start doing more online tracking like this again, interesting to look back on. I’m sure a LOT of this was muscle memory, as I was very small in my before photo.
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Yeah to be fair that before photo is the closest I’ve seen you look to a regular dude.
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How big were the bags? If I buy this then it’s the three pound bag. I could eat it all in a day but that would not result in weight loss.
Definitely not 3 pounds. Haha is blow the fuck up too. They were probably 8 or so ounces and sometimes I would just fill up a tupperware and take it with me so more on those days. Probably should have specified that.
EDIT: Definitey didn’t realize you were taking about losing weight. Don’t go the trail mix route then.
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Well, it isn’t trail mix, but some mixed nuts should do the trick! (Also brought chicken breast and carrots…)
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01/10/2020
5th Set Squat M6/M1 Deload
135 x 5
225 x 5
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
Good crisp, fast reps.
Band Pull Through
10
10
10
10
10
BB Row OH
185 x 12
225 x 12
DB Row
100 x 15
BB Shrug
245 x 25
245 x 15
Calf Raises
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
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I’m back from a heck of a trip to see the Packers beat the Seahawks. Great atmosphere at the game and we had a ton of fun. It was a long drive back (14hrs) and I arrived home at 4am, and went to work for 8am. I plan on getting to the gym this afternoon to kick up my second mesocycle of 5th set (even though I’ve been eyeing up a few other programs…).
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01/15/2020
5th Set Bench Micro1/Meso2
45 x 10
135 x 5
185 x 3
225 x 2
280 x 2
280 x 2
280 x 2
280 x 2
280 x 9 Rep PR (+3) (6 reps at 280 last mesocycle)
Floor Press Close Grip
155 x 25
155 x 25 (rest pause at bottom to get all reps)
Side Raises
35 x 12
35 x 12
35 x 12
Rear Raises
15 x 12
15 x 12
15 x 12
SUPERSET
Dips
15
15
15
Reverse Curls
65 x 10, 10, 10
A little surprised by the PR considering my deload week was more of just a week off than a true deload, followed by a rather unhealthy weekend, but I’ll take it!
This just reinforces my decision on sticking with this program and giving it a good run to see where it takes me this year. I’m going to run this program right into my first PL meet this year (date has not yet been determined).
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I also just took some updated measurements because I was curious (quoted above were the most recent measurements I could find, 3 years ago).
Age: 29
Height: 5’9"
Weight: 219.6lbs (A.M. fasted)
Arms: 15.5" (17.5" flexed)
Forearms: 13.5" (14" flexed)
Hips: 43"
Shoulders: 54.75"
Waist (love handles): 37.5" (updated to AM measurement)
Chest: 45.5"
Neck: 17"
Thighs: 25"
Calves: 17"
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I ate pizza for dinner last night and then had popcorn at the movies with my wife (Jumanji 2). Feeling guilty this morning, so that concludes that my mind is ready for this cut.
I have a good list of excuses why this is going to be difficult, but it is time to take the plunge into a consistent deficit. Training will remain the same with some added cardio, but the biggest difference is going to be in the kitchen. I’m going to loosely follow Jim Stoppani’s diet recommendations which I’ve found success with in the past. I’ll sprinkle in a little 5/2 diet protocol if I need to keep the progress rolling. I’ll start recording calories/macros in this log to keep me accountable.
Grocery list is made, and I’m going to probably order a bunch of (probably useless) supplements because once I spend money on shit like that I tend to take the whole diet more seriously. I’m talking about CLA, beta-alanine and carnitine (and some other less useless supps IMO - fish oil, creatine, circumin, green tea). Poppin’ pillz.
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Nice PR Sleepy, no a great one, well done.
Watched Packers on the tv, great game. Let’s hope they’ll take it all the way.
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I mean, if they improve adherence they improve results, so it’s not like they’re useless. They just work differently to what the labels say.
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