Moving back here as the Metcon for Muscle program is over; my diet/training break is over too.
Plan: 5/3/1 PPL+Gap w/ Arm Specialization via BFR
5/3/1 = Same as written, except that OHP and Bench will be performed on same day.
Assistance = Explosive Concentric | 2-3sec Eccentric.
BFR = Blood Flow Restriction | weight will be dramatically reduced for these exercises.
Stats:
5’9
223.6lb (weighed this morning)
28y/o
Maxes:
Deadlift: 572lb > 520lb TM
Squat: 445lb > 405lb TM
Overhead Press: 209lb > 190lb TM
Bench: 346lb > 315lb TM
Goals:
- (short-term) Arms >18" (will have to put a hold on this after 4 weeks of current training block).
- (short-term) Sustainably 6-pack lean (estimated 10-15lbs weight loss required).
- (long-term) FFMI > 30 (likely north of 27 currently).
- (long-term) Reach the 1500lb Big-3 Club (137lb away, if Wendler 1RM calculations are accurate).
- Not failing school while doing so.
Will continue with Surge Workout Fuel throughout my training.
Tagging my homies that have been following along on the other log
@TrainForPain @rugby_lifting @SpearsHF @Lonnie123 @davemccright @onfire1 @antiquity @aldebaran @dagill2 @throwawayfitness
If you’ve been tagged, don’t feel obligated to follow along - I only tagged those who commented or liked anything in my Metcon for Muscle log. Thanks for following along =)
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