T-ransformation 2017: Benanything's Log

[Benanything]

##5/4/2017
Woke up at 74.3kgs

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##FOOD
6:00PM - banana
10:00PM - 2 bananas
12:45PM - rice with chicken, beef, more chicken, tofu, potato and egg
6:00PM - banana
7:30PM - mala hot pot
8:20PM - yakult
9:20PM - red bean potong

2800-ish calories

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##Training
Canoe
Paddled from 7:15AM to 9:15AM, took 13(or was it 14) laps of the baby pool, need to work on A frame and twisting of torso.

entered gym at 10:30PM
Weighted Pull Ups
did with kettlebell since the dip belt broke, weighted touches the floor when I fully extend my arms so it’s like dead stop weighted pull ups?
14kgs x9x3
14kgs x6, failed 7th rep

Bodyweight
10,10,10,10

Run
Sprint 100m, walk 100m repeat
Did this for 1.6km in 13 minutes exact

stretched for a bunch

later at home, 9:40PM
Push Ups
x3x15, 60 second rest between sets

[Benanything]

##6/4/2017
Woke up at 73.3kgs

---

##FOOD
6:15AM - banana
10:00PM - 2 bananas
11:30PM - mushroom puff
12:30PM - curry chicken with bread and rice, 2 lime juice, some rojak stuff here and there. Ate with the canoe team
4:00PM 2 bananas
8:00PM - 2 burger patties at 310 grams, cooked it myself
10:30PM - banana and yakult

2800-ish calories

---

##Training
Canoe
Paddled from 7:15AM to 8:45, knee rest split so I just stopped. Tried to do some land padding but knee was hurting like a bitch.

Pull Ups
done after keeping the boats
10,10,6,4,5,5,5,5

entered gym at 2:40PM
Squats
20kgs x3
60kgs x3
100kgs x2
120kgs x1, felt slow but looked pretty fast
130kgs x1, was really slow, I’ll set my training max off either this or 120kgs

Bench
20kgs x10
40kgs x5
60kgs x2
70kgs x1
80kgs x0, was told that I’m dropping the weight too fast, will set training max at 60-65kgs? will set up the spread sheet later

Stretched a bunch

was in the jump just to do something aka testing maxes while under paddling conditions this week, starting 5/3/1 twice a week starting from next week

[MarkKO]

@Benanything

120kgs x1, felt slow but looked pretty fast130kgs x1, was really slow, I’ll set my training max off either this or 120kgs

Set it at 105 kg. Seriously, you’ll see why later.

[Benanything]

What do you think I should set my training max as for the rest of my lifts? I figured since I’m going to listen to you for this, might as well take all of the guesswork out of it and let you decide.

[strongmanvinny2]

Yes.

[MarkKO]

Press 45, DL 110, bench 55, squat 105

[Benanything]

Alright, I’ve locked that into my lil spreadsheet. Any suggestions on the assistance work though?

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Here is just a bunch of stuff I wrote down cause they crossed my head…

##Twice A Week 5/3/1

Day 1
maybe do some flyes before bench to get that there chest activation
Bench 5/3/1, AMRAP last set as usual,
Bench Joker Sets
Bench FSL, multiple sets
barbell row the weight off the bench before every set
Incline Bench x3-5x8-12
Incline Dumbbell Bench x3-5x8-12
Dumbbell Flyes x3-5x12-15

Squat 5/3/1, AMRAP last set as usual, 1 set of FSL

Back work, shit ton of them. Can be anything from barbell rows to seated cable rows to pull ups, weighted or not. Remember to do rear delts.

Paul Carter’s 100 rep bicep curl

Day 2
Press 5/3/1, AMRAP last set as usual
Press Joker Sets
Press FSL, multiple sets
Do a couple reps of pull ups before each set of Press

Front/side/rear raises x3-5x12-15 for each
Machine shoulder press x3-5x8-12

Deadlift 5/3/1, AMRAP last set as usual, Joker Sets, multiple sets of FSL

Back work, shit ton of them. Can be anything from barbell rows to seated cable rows to pull ups, weighted or not.

Paul Carter’s 100 rep bicep curl

What would back work be? No idea, just go by what I’m feeling?
Barbell rows
Weighted pull ups
Cable row
Dumbbell row

[MarkKO]

@Benanything changes in bold

Day 1
Bench 5/3/1, AMRAP last set as usual leaving two reps in the tank
Bench Joker Sets if your plus set was fast UP TO TM ONLY
Bench FSL 3x8
5 chins after each FSL set, add one rep every four weeks
Dips 50 total reps
DB row 50 total reps

Squat 5/3/1, AMRAP last set as usual leaving two reps in the tank
Squat FSL 3x8
Back raises 100 total reps

Paul Carter’s 100 rep bicep curl

Day 2
Press 5/3/1, AMRAP last set as usual leaving two reps in the tank
Press Joker Sets if your plus set was fast
Press FSL 3x8
5 chins after each FSL set, add one rep every four weeks
Close grip bench press 50 total reps

Deadlift 5/3/1, AMRAP last set as usual leaving two reps in the tank
Joker Sets if plus set was fast
front squat 3x8
lunges 50 total reps/leg

triceps 100 total reps

[Benanything]

Can’t really do dips, any suggestions for a substitute? But yup, I’ll be following this since it has been given to me. Been a while since someone told me to just shut up(at least I’m telling myself) and do something haha.

[MarkKO]

Blast strap or TRX/ring push-ups first option; floor press second.

[Benanything]

Alright here goes… Will keep y’all posted of how things go.

[MarkKO]

Cool.

Bear in mind the back raises are therapeutic too, so push reps at bodyweight to at least 50 per set before adding weight.

Anything for 50 total reps I look at as having two main options: one, you use the same weight and only increase it when you can complete the 50 in three sets (four sets if you’re using 100 total reps); and two, you work up to a top set and either pyramid down or finish the balance of your reps with a lighter rest/pause set.

[Benanything]

Reminder to self on what is Joker Sets, quoted from Beyond 5/3/1…

@Beyond 5/3/1

Joker sets are simple - after you push the last set (always push that last set for a PR, no matter what), increase 5% or 10% from the last set and perform 5 reps, 3 reps or 1 rep (depending on the week). Keep increasing 5% or 10% until you feel that you cannot make the requisite reps. Once you cannot get the reps, you are free to keep adding 10% jumps for singles. This is up to you and how you feel on that day.

[Benanything]

[andypee]

That looks solid!

Just remember that Joker sets are an addition for when you’re having a good session, and not a requirement of the program!

[MarkKO]

@andypee

Just remember that Joker sets are an addition for when you’re having a good session, and not a requirement of the program

This cannot be overstated. Ever.

[hypem74]

I definitely recommend having a lower TM than you think. Taking 90% of your 1RM slows you down on the AMRAP sets.

I have pretty much the same numbers as you apart from squat and I started with the TMs recommended by MarkKO and it served me well.

[The_Myth]

@MarkKO - is there a reason you grouped the lifts this way? I’ve gone to a two day template but I squat and OHP on Day 1, BP and DL on Day 2, wondering if it makes a difference. I only did it this way because I can stay in the rack to OHP after squatting, and then I don’t need a rack on Day 2.

[Yogi1]

@Benanything

Been a while since someone told me to just shut up(at least I’m telling myself) and do something haha.

shut up and dance for me!

[hugh_gilly]

Like a Superhero disguised as a regular T Nation member.

@Benanything Jokers are fun to do once in a while but I leave them alone for the majority of training. Layout looks solid