Oly Sq: 5x100, 5x120, 3x140, 1x160, 1x170, 1x180, 1x190kg Wanted 200kg but considering I’m 10 lbs lighter then last time I got 200 it’s not a bad trade off
Front sq/GM superset: 3x10x60/65/70kg
Bulg SSq: 3x8x50/55/60
Ended up playing ball that night, could definitely tell legs were a little shot though
So I’ve been messing around with ideas now for how to modify my workouts and diet. For my workouts I’m going to start adding back in more sprinting and jumping now that my ankle is feeling better. Likely won’t be a high volume of either as I’m not trying to burn myself out. I am going to try to separate the sprints and lifting into 2 workouts if I have time that day, if not then will just have to do it as one. I’m also going to do something similar to the paused squat program that Paul Carter wrote as when I was going heavy on Monday my problem is definitely falling forward in the hole.
As for nutrition I will basically be doing Carb Cycling, but not necessarily a super high swing in the amount of carbs. My two leg days will be the high days, two upper body days moderate days and the rest low. This of course can change based on if I have a game that day etc, etc. Now that I’ll regularly be having a higher carb days I reckon I’ll not have full cheat days as often (at least that’s the hope) I will still probably have a cheat meal the day before a heavy leg day. It ended up looking like this, with Protein always being at 275g and fat at 90g: High carb= 350, Mod carb= 275, Low carb= 200
If any of you have some thoughts on this let me know, I know some of you have more experience then myself.
Also I ordered a bundle of goodies from Biotest to take advantage of the promo. Should be getting it soon and it’ll include Micro PA, which I’m psyched to try!
Speed squats (15"): 10x2x60kg average band and 110lbs of chain
Speed DL: 3x1x120, 3x1x140, 2x1x160kg w/ 2 light bands run over bar
EDIT: Apparently the rest got cut off yesterday. Here’s the rest
Hip thrust w/bench: 5x5x140/160/170/180/190kg
NG chin: 4x7
GHR: 3x20
Band Scarecrow: 3x25
Ab circuit and TRX inverted rows.
Felt pretty good today. Like the band & chain set up for a change of pace and less bar weight. Next week will probably start with SSB again to help with the falling forward in the hole problem. Looking forward to incorporating sprints and jumps again. Have been leaning out without them so hopefully this will kick it into high gear.
Also I believe my order should arrive tomorrow. Got a bunch of stuff in it, including Micro PA. We’ll see how it works!
1 arm press: 5x10x30/35/40/45/50
1 arm row: 5x10x80/85/90/95/100
Chin: 70lbsx5/4/3/2/1
Side MB slam: 4x10x16lbs
1 arm incline press: 3x10x35/45/45
DB pullover: 3x10x60
DB side bends: 3x10x90
Ropes: 3x40
Ab wheel: 3x10
Took it easier since my normal gym was closed so had to go to another gym. Hopefully will get back in there tomorrow and finish up with some more stuff and do a circuit. Also am planning on playing some ball tonight so didn’t feel the need to go crazy.
In other news my supps arrived. Am planning on starting the Micro PA on Monday along with the Rez-v. Not sure if I want to add in the creatine as well. Might hold off just so I can see how the PA treats me.
Played volleyball for 2 hours and shot hoops for an hour
Started Micro PA today. Wouldn’t say I noticed anything today, then again I was running around all day. Now that I’m home want to just inhale a million calories because of all the exercise I’ve done the past 4 days. Getting ART done tomorrow too which will be great for recovery
Circuit 2 x3
Landmine 16x15kg
NG Chin x5
Seated side MB throw russian twist 10x10lbs, 20x10lbs
Heavy rope x20 count
Really liked this workout. I’ve been meaning to do more circuit stuff as my goal is not to add weight or mass, particularly to my upper body. It’s hard to let go of my previous type of workouts which were much longer, but this felt good and hopefully will fit my goals better. Now I just need to sit down and write up some more circuits as well as my routine for fixing my scapular winging
Also got ART done today, was very much needed considering how painful it was. Gonna try to stretch rest of day as well as drinking a ton of water and maybe some walking or something of the sort. Weight was also 215 this morning, so am starting to drop some weight
Just did the Warband banded series for my shoulders, seems like it’ll be a good off day thing. Probably will keep doing this twice a week plus some more lower body mobility work added in as well.
3/5
SSB Box squat (15"): 6x2x60kg 110lbs chain. Bar is actually 82lbs but just do the math the same for simplicity’s sake
Trap bar DL: 6x1x120kg 110lbs chain.
Box jumps: 6x3
Banded KB swing: 4x10x24kg light band
Chin: 4x7
Landmine side bend: 1x6x40kg, 2x6x65kg. I like these a lot, got them off a thread about ab exercises and had a link to Storm the Beach’s log. Just have to make sure to do them a certain way so doesn’t tweak the back
1 arm press: 3x5x50lbs
Bent row: 3x8x60kg
Side MB slam: 3x10x8lbs
NG Chin: 25lbs x7/6/4/3
Shoulder shocker: 3x15
Circuit 1 -3 rounds
1 arm bench: 10x50lbs
Rope x20 count
Banded Pallof press hold x15 count
Back ext x15
Circuit 2- 3 rounds
Meadows row: 10x20kg
Stand side MB throw: 10x15lbs
DB pullover: 10x60lbs
KB side hold: 30 sec x44kg
Was sweating like crazy during the circuits. Not sure if it is because of the PA or just the high intensity, but I was loving it. Definitely gonna keep doing the circuit stuff as I like the change of pace and I’m still getting some lower rep and explosive work done before
On a side note I think the PA is working already. When I put on some board shorts that fit fine last week they were hanging way to low. My scale weight hasn’t changed in any abnormal way, but I would definitely say I’m leaning out a bit already. Want to wait a week or so before I say for sure what changes I see. But if it continues like this and I gain strength as well it’s safe to say I’d be hooked for life haha.
Diet changes are working as well, love the new way I’m doing it. Been even getting some pancakes and other stuff in there when I normally just stay with sweet potatoes and other basic things for my carbs. Not quite gonna go the IIFYM route, but I may begin to experiment more with what type of carbs I’m using
Played basketball in the morning and did a prowler workout late afternoon. Was trying to keep the carbs a little lower since I feasted a bit last night. Worst idea ever, never again. Felt like my whole body was gonna cramp up later that day
3/9
AM: sprint workout: 5x100m about at around 80%
PM:
Paused squat: 6x3x245lbs
Jumps: 5x5
Front squat: 3x5x185/195/205
Front squat hold: 2x20secx315/335, 1x30sec x365
Bulgarian split squat: 3x5x40/50/60
Standing abs: 3x10
NG chin: 3x7
Was a good workout, especially after all the ball yesterday. Back was a little tight but feels good now after a good warm up and lifting. Feel like the paused squats are going to be really good for me both on working on staying tight in the hole and keeping my chest up. I almost cramped up a couple times but banged it out then got some glutamine, taurine, etc in me post workout.
Definitely am losing some scale weight and am leaning out a bit. How much I’m not sure yet since today’s workout was fasted, I’ll have a better idea tomorrow. Also am going out of town this weekend, hope to keep the diet in check while gone
First day of Indigo-3G today. Thought about running it at 4 caps, but decided on 6 since I want to give it a full go. Also had 3 scoops of Plazma instead of 2 since I was going all out today.
Calories: 3,374. (299P, 438C, 58F)
AM: Hill sprints with full recovery, 6x30 yards or so
PM: lift
A1) Front squat: 5x4x100kg
A2) Hurdle jumps: 5x5x36"
B) 5 second paused squats w/ SSB bar: 3x5x60kg (bar is really more, but I just write down weights as if a normal bar for simplicity)
C1) Bulgarian Split squats: 4x8x25lbs (my legs were crushed after the first two exercises so didn’t really wanna kill myself here)
C2) Inverted rows: 4x6xBW (have always sucked at these, time to change that)
D1) Standing MB lateral throw: 6x5each side x15lbs
D2) Bench Incline reverse fly: 3x25x5lbs
D3) NG pull ups: 3x5xBW
Holy crap this was a brutal one. May have gone a little high on the front squats and may back it off to 90-95kg depending on how I feel as the reps go up the next couple weeks. Wanted to push it all the way today though. The SSB paused squats are also tough, and can feel in the core and deep back muscles when in the right position. If I’m not sore tomorrow it’s going to be solely because of Plazma and MAG-10.
I also think I can have less carbs pre workout and more post on days that I am having Plazma. Had 1 cup of oatmeal along with apples and raisins and almond butter. Stomach felt a little fuller then I would like and this would also allow me to cram even more carbs most workout or spread some more over 2 meals. On non-Plazma days will likely stick with 1 cup, but will experiment. I was doing 1/2 cup for a while, but decided to up it again because of the high carb day and heavy workout.
Just went for an hour hike. In the future I think this will be a recovery/mobility day as I go hard on legs the day before. If feeling good may do some sort of tempo workout though. Also depends on what I did over the weekend.
Amazingly I’m not that sore, so guess the Plazma and MAG-10 did some good work! Will be monitoring how workouts feel with/without the Plazma
The hike yesterday was definitely a little much. Should go a little easier on Tuesday or at least make sure to get more recovery methods in there so I’m good for today. Normally this will be my hardest upper body day as I’m doing 5x5 right now on push press and only going up in weight if I hit all 5 sets of 5. I may switch to waves soon, but want to give this a little time and see how it goes.
Just did day 2 of the 915 for front squats. Didn’t start at 225 since I wanted to see how the other weights felt first
Front squats 2x205, 2x215, 3x2x225
Trained on the beach for an hour.
This weekend sometime I’ll update with what my training week will look like and update my stats/goals/etc. I’m thinking of going along the lines of what Dan John talked about in his G flux article way back when, simply working out a lot but eating a ton too. It will not be all high intensity work, but the total volume will be fairly high. We’ll see though.