Ah okay, I think I understand. I train in the afternoon btw.
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When I started out training, I had to āhideā calories. This equated to things like melting cheese on every chicken breast I ate, mixing peanut butter into my oatmeal, adding flax oil to my shakesā¦ all quality nutrients, but things I wouldnāt have eaten if I had to chew them up and digest them.
Having an honest idea of what youāre eating and how itās yielding results will allow you to make any necessary changes moving forward.
S
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Not to highjack a training log, but I feel like this should be clarified slightly.
Mammals stop drinking milk because eventually they get weaned. The mama says, āFuck you, Iām tired of this. Go find your own food.ā But, babies/young mammals want to continue drinking milk as long as possible, not only because itās convenient, but also because itās chalk full of nutrients that are awesome for growing up big and strong. My first hand experience with this was raising puppies growing up; those little bastards will try to nurse as long as mom is producing milk, even after she stops letting them.
If predators end up killing a pregnant/nursing mother, theyāll drink the milk. They donāt just go, āEw, milk. Gross.ā If given the chance, plenty of mammals would continue to drink milk, itās just that humans are the only ones that figured out how to continue doing so.
Regarding cows being corn fed; Iāll preface this by saying that my experience is only with Canadian dairy farmers, and I live in Canada, but farmers try to grass feed their cows as LONG as possible, usually because itās so much easier to just throw your cows out into a field and let them graze. Grain feeding happens when winter starts rolling in, and the transition from grass to grain is a progressive one, so as to allow the cowās gut to adapt to the new food. If given adequate time, cows are more than able to digest and use those grains, and in fact they provide a huge energy boost to the animal. Even then, they rarely feed them exclusively grain, and will continue to mix grass/hay into the grain feed.
This is of course all done in responsible farming practices, which not ALL farmers will adhere to as strictly. Like I said, this is Canadian practice, Iām not as learned on American or Norwegian practice.
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Google āAmerican dairy farmā and check out the images.
Cycle 2/Week 2/Workout B
Saturday 02.11.2019.
After general warm up.
Squat:
5x20kg.
5x25kg.
3x32,5kg.
5x37,5kg.
5x37,5kg.
5x37,5kg.
Press:
5x20kg.
3x22,5kg.
3x25kg.
8x30kg (Estimated 1rm = 37,9kg).
Chin ups:
5 x Florelius
5 x Florelius
7 x Florelius
Leg curls: 3x10
Cycle 2/Week 3/Workout A
Tuesday 05.11.2019.
After general warm up.
Squat:
5x20kg.
5x25kg.
3x32,5kg.
5x40kg.
3x45kg.
5x50kg.
Bench:
5x20kg.
5x25kg.
3x32,5kg.
5x40kg.
3x45kg.
7x50kg (Estimated 1rm = 61,6kg).
DB Row:
10x10kg.
10x15kg.
10x20kg.
Back raises: 3x10 reps.
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Cycle 2/Week 3/Workout B
Friday 08.11.2019.
After general warm up.
Squat:
5x20kg.
5x25kg.
3x32,5kg.
5x40kg.
5x40kg.
5x40kg.
Press:
5x20kg.
5x25kg.
3x27,5kg.
9x30kg (Estimated 1rm = 38,9kg).
Chin ups:
5 x Florelius.
5 x Florelius.
8 x Florelius.
Seated Leg curl: 3x10
Comment:
- First session in a long time with no lower back pain. Huzza!
- Every rep of Squats felt solid, deep and paused at the bottom.
- Press and Chin ups was okay, but could be better form wise.
- All in all a good workout.
Summary of Cycle 2:
Squat: TM = 52,5kg.
Week 1: 45kg x 5 (Estimated 1rm = 52,4kg).
Week 2: 47,5kg x 5 (Estimated 1rm = 55,4kg).
Week 3: 50kg x 5 (Estimated 1rm = 58,3kg).
Average estimated 1rm = 55,3kg.
Bench: TM = 52,5kg.
Week 1: 45kg x 10 (Estimated 1rm = 59,9kg).
Week 2: 47,5kg x 8 (Estimated 1rm = 60,1kg).
Week 3: 50kg x 7 (Estimated 1rm = 61,6kg).
Average estimated 1rm = 60,5kg.
Press: TM = 32,5kg.
Week 1: 27,5kg x 10 (Estimated 1rm = 36,6kg).
Week 2: 30kg x 8 (Estimated 1rm = 37,9kg).
Week 3: 30kg x 9 (Estimated 1rm = 38,9kg).
Average estimated 1rm = 37,8kg.
Template for Cycle 3:
Workout A
Squat: 5/3/1
Bench: 5/3/1
DB Row: 3x10
Back raises: 3x11
Workout B
Squat: 3x5 @ FSL
Press: 5/3/1
Chin ups: 3x6
Abs
Training weights for Cycle 3:
Squat: TM = 55kg.
Week 1: 35kg x 5, 40kg x 5, 47,5kg x 5+
Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+
Week 3: 40kg x 5, 47,5kg x 3, 52,5kg x 1+
Warm ups: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3
Bench: TM = 55kg.
Week 1: 35kg x 5, 40kg x 5, 47,5kg x 5+
Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+
Week 3: 40kg x 5, 47,5kg x 3, 52,5kg x 1+
Warm ups: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3
Press: TM = 35kg.
Week 1: 22,5kg x 5, 25kg x 5, 30kg x 5+
Week 2: 25kg x 3, 27,5kg x 3, 32,5kg x 3+
Week 3: 25kg x 5, 30kg x 3, 32,5kg x 1+
Warm ups: 3x5 x 20kg.
Edited.
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Cycle 3/Week 1/Workout A
Monday 11.11.2019.
After general warm up.
Squat:
5x20kg.
5x22,5kg.
5x27,5kg.
3x32,5kg.
5x35kg.
5x40kg.
5x47,5kg.
Bench:
5x22,5kg.
5x27,5kg.
3x32,5kg.
5x35kg.
5x40kg.
9x47,5kg (Estimated 1rm = 61,7kg).
DB Row:
10x10kg.
10x15kg.
10x22,5kg.
Back raises: 3x11 reps.
Good consistent work in here. Bench reps moving up nicely.
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Thank you @simo74
Yes the Bench progresses nicely at the moment, can not complain 
Cycle 3/Week 1/Workout B
Sunday 17.11.2019.
After general warm up.
Squat:
5x22,5kg.
5x27,5kg.
3x32,5kg.
5x35kg.
5x35kg.
5x35kg.
Press:
5x20kg.
5x20kg.
5x20kg.
5x22,5kg.
5x25kg.
10x30kg (Estimated 1rm = 39,9kg).
Chin ups:
6 x Florelius
6 x Florelius
7 x Florelius
Crunches: 3x10 reps.
It seems the gyms over here are opening again next week, and I take that as my que to get my ass back in the gym. I will restart with 5/3/1.
My Template (ā5/3/1 for Broāsā) for Cycle 1:
Workout A:
Bench: 5/3/1
Chin ups: 3x5
Goblet Squat: 3x10
- Fluff & Pump (Optional).
Workout B:
Press: 5/3/1
Incline DB Row: 3x10
Back raises: 3x10
- Fluff & Pump (Optional).
**Because of lower back pain, the template is changed some.
Training weights for Cycle 1:
Bench: TM = 50kg.
Week 1: 32.5 x 5, 37.5 x 5, 42.5 x 5+ (Goal = 5 reps).
Week 2: 35 x 3, 40 x 3, 45 x 3+ (Goal = 5 reps).
Week 3: 37.5 x 5, 42.5 x 3, 47.5 x 1+ (Goal = 5 reps).
Warm ups: 20 x 5, 25 x 5, 30 x 3.
Press: TM = 30kg.
Week 1: 20 x 5, 22.5 x 5, 25 x 5+ (Goal = 5 reps).
Week 2: 20 x 3, 25 x 3, 27.5 x 3+ (Goal = 5 reps).
Week 3: 22.5 x 5, 25 x 3, 27.5 x 1+ (Goal = 6 reps).
Edited.
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Cycle 1/Week 1/Workout A.
Monday 15.06.2020.
General warm up:
Bird dog: 5 reps per side.
Glute bridges: 10 reps.
Reverse Lunges: 5 reps per leg.
Squat: 10 reps.
Squat:
5x20kg.
5x25kg.
3x30kg.
5x32.5kg.
5x37.5kg.
5x42.5kg. (Lower Back pain).
Bench:
5x20kg.
5x25kg.
3x30kg.
5x32.5kg.
5x37.5kg.
5x42.5kg
Chin ups:
5 reps.
4 reps.
3 reps.
Comment:
Shit workout! Due to lowerback pain in Squat, I will drop Squat, DL and BB Row for a while. I will replace them with Goblet Squat, Back Raises and Incline DB Row. My body is clearly not ready for those kinds of movements yet.
Cycle 1/Week 1/Workout B.
Thursday 18.06.2020.
Press:
5x20kg.
5x22.5kg.
5x25kg
Incline DB Row: 3x10 x 12.5kg per arm.
Back raises: 3x10 reps.
Comment:
Press felt good. Incline DB Row was alot harder than regular DB Rows. Lower Back is still a bit sore, but feels better than yesterday.
Cycle 1/Week 2/Workout A.
Wednesday 24.06.2020.
After general warm up.
Bench:
5x20kg.
5x25kg.
3x30kg.
3x35kg.
3x40kg.
5x45kg.
Chin ups:
5 reps.
5 reps.
3 reps.
Goblet Squat: 3x10 x 12.5kg.
Comment:
All in all a good workout. Bench was good, paused all reps. Chin ups where hard. Goblet Squat was harder than expected.
For those who are interested, here is my first T-nation log (2009-2012): Darkly Dreaming Florelius.
Cycle 1/Week 2/Workout B.
Friday 26.06.2020.
After general warm up.
Press:
3x20kg.
3x22.5kg.
3x25kg.
5x27.5kg.
Incline DB Row: 3x10 x 12.5kg per arm.
Back Raises: 3x10 reps.
Comment:
Press was okay. Rows felt lighter than last time. Back Raises felt the same as last time. All in all a good workout.
Cycle 1/Week 3/Workout A.
Monday 29.06.2020.
After general warm up.
Bench:
5x20kg.
5x25kg.
3x30kg.
5x37.5kg.
3x42.5kg.
5x47.5kg.
Chin ups:
5 reps.
5 reps.
4 reps.
Goblet Squat: 3x10 x 12.5kg.
Seated Leg Curls: 3x10.
Face Pulls: 15, 10, 10.
Rear delt raises: 10 reps.
Some stretching at the end.
Comment:
Good workout. Reps in bench was solid, and all done with a 1-2 sec pause. The last set was some what challenging, but nothing too crazy, probably 2-3 reps before failure. Chin ups was hard, but happy with one more rep on the last set than the previous workout. Hope I get 5 on all sets next week. Goblet Squats was hard on the lungs, but this I hope will improve in not a to distant future. Added some Leg Curls and rear delt work in the end, I guess extra Hamstring and Rear delt work never hurts.