Looser but a slight cold courtesy of a coughing munchkin. It seems like I’ve gone through the cold in about 48 hours though, so either it’s a piss-weak virus or I’m in good shape. Definitely explains why training wasn’t a huge amount of fun yesterday. Lucky it’s a deload week.
Had a funny moment earlier, looking at my roster for the next three weeks and wondering how the hell I’ll fit training in. Then I remembered I’d do it like I did these last two months: easily enough (because it’s basically the same). Funny how the mind can play tricks on you when you’re tired and a bit under the weather.
Dude, been a long time since I stopped by here, great work as always, and great progress.
Most inspiring though is the “make it work” attitude you have with your training. Will definitely be taking notes on that as life starts to “get real”.
Congested as shit to the point sleeping didn’t happen much. Didn’t train, but went to the park with the other half and the munchkin. Did several sets of dips, mostly 10s but some higher. Totalled over 50. Then did some pull ups, which didn’t hurt my elbows. Did 15 or maybe a few more, a set of six and then threes. First time I can remember being able to pull my scapulae down, which helped.
Thanks brother! Yes, I’m about 4 kg down from early May. My aim is 15% bodyfat with minimal muscle loss. Then I’ll let my body reset for six months or so to get to its new set point and then make my way up to 110 kg at 15%.
Bench press
5x192 lbs, under 6 RPE - still remnants of my back knot and couldn’t quite get tight
5x220 lbs, 7ish RPE - still not setup quite right
6x253 lbs, 10 RPE - tried for a seventh and missed at my sticking point. I let myself down in the setup. I’m pretty sure I’d have gotten the seventh if I’d set up better.
Touch and go with a quick setup
4x7x192 lbs, 7 RPE
8x192 lbs, 7 RPE
25 pull aparts after every bench press set.
Frustratingly, setup for my FSL sets was better. I need to look at that
Supersetted dips/132 lbs lat pulldowns
3x10/12
9/12 - went for a tenth dip and failed. Big pump on this set though.
Leg to leg jump rope after each superset: 100, 100, 100, 300
@tsantos I didn’t know you followed Australian powerlifting! No, didn’t qualify. You need a 1540 total or so in the 220s, and I think 1400+ in the 198s, so I may be able to squeak through in the 198s next year if everything keeps on track, but I’m less sure about the 220s. I’m patient, I’ll get there eventually.
Glade to hear that. What kind of dieting method do you follow during 5/3/1? I’m struggling with my low caloric intake since two weeks (diving course preparation as you may remember), my lifts are going down and performance in the gym is very bad.
@hanymamdouh it’s really simple. My calories are at a small deficit, maybe 300-400 per day below the lowest end of maintenance (14xbodyweight in lbs). I have my protein/carbs/fats around a 2:2:1 ratio with protein minimum being 200 grams per day (2xbodyweight in kilos). But, you look like you’re carrying way less bodyfat than I, so arguably you have much less room to cut calories before your performance suffers.
Possibly loading up on carbs before and after training could be beneficial? Then you’d limit carb intake at other times in the day.
Thanks for the detailed reply. It looks pretty simple and clear; except maintenance formula that looks overestimating for a sedentary guy like me. As of try and error; my maintenance is 1800 kcal. Your ratio are the same i use now. I don’t know what to consume before workout, do you have an idea? i’m cutting carbs through the day except a slice of toast at breakfast. Since I’ve started preparing for diving my typical day is like
150g protein
65g fat
60g carbs (that included fibers)
I would like to hear from you what kind of carbs do you consume before your workout and I will try to follow your method and check the progress.
BTW I’ve lost 3 kgs in two weeks, I know that 2kg of them are just water weight but I’m leaner now and almost close to the required weight and body composition.
I’m pretty sedentary too, but we both train three to four days a week. Also, muscle needs a certain amount of energy just to maintain itself. So, your maintenance may me a bit higher than you might think.
Doesn’t look like it, the numbers you put are closer to 3:1.2:1.2
An hour or so out try something like 50 grams oats, 175 mL full milk and a tablespoon of chocolate sauce. That’s a small version of my breakfast minus the eggs.
I’ve found that in a deficit the two things you don’t want to do are skimp on protein and limit carbs. Think about it: you’re already giving your body less than it needs; depriving it of its preferred energy source is just adding insult to injury.
Admittedly, you’re prepping for your course and you have to hit certain numbers so there is a limit to what you can get away with I suppose. I’m not time restricted, and my approach relies heavily on that. I’m losing around 0.5 kg/week while doing everything I can to maintain muscle mass and keep getting stronger. If that means I take six months to get to 15%, fine. It may take longer.
All the same, I’d recommend upping your carb intake a fair bit just to help performance.
