Mon - Max effort upper body - early morning cardio.
Tuesday - cardio “stuff” will vary depending on time constraints from sprints/Gpp/bootcamp stuff/etc. 1 hour worth.
Wed - Max effort lower body - finnish with sled pushes (prowler)
Thur - Upper body Repetition day
Fri- Easy cardio 45 min.
Sat- heavy sled push/pull day.
Sun - Day of rest.
Diet - plan to lose 2-3 pounds a month for 6 months I need to be under 220 pds to please my doctors/insurance/family/myself.
Goal - try to keep same strength as weight drops/increase flexability/increase cardio capacity/bodyfat under 12%/ not get injured. ← knowing me that is not going to happen. we will just try to keep it to a minimum.
That looks like a good plan. What are you doing, food wise? I just weighed in and I picked up 18 fucking lbs. since December 5, and I can barely get into my fat pants. (Jesus, I sound like a chick). I figure not going hog-wild on everything would help. :).
That looks like a good plan. What are you doing, food wise? I just weighed in and I picked up 18 fucking lbs. since December 5, and I can barely get into my fat pants. (Jesus, I sound like a chick). I figure not going hog-wild on everything would help. :). [/quote]
Food wise 3-4 meals a day with 3 protein shakes of 60gr protein and 10 grams fat each.
Totals 350-400grms prtein a day 150-250grms carbs. 50-75 grm fat a day.
Cals range from 2400-3300 varies on the day .
I am thinking same thing with my diet - trying to be a lean 180(from 190) in 6 months. Consistent easy cardio should do it but I’ll always find a way to screw it up.
[quote]punnyguy wrote:
Hey there Fischer, you seem to be an extremely fit dude, have you thought about doing the Valeria test?
Don’t know about your pullups, but I bet the other stuff would be cake for you. We need a 35+ “elite” to represent!
(p.s. kmcnyc, you were the other person I thought could do the “elite” version)[/quote]
This is a cool idea.
Right now I have to pass on this unless we can subsitute A rack pull version for the Deadlifts due to a groin strain/tear I have now. Mt range of motion under load is Fubared.
Everything is else should not be a problem for the reps and time it is asking for.
I will do this with say a 550 rack pull from top of knee. That is a low as I can go right now. How does that sound?
Hey guys my programming and Kmac’s is very very similar to Defranco’s article that just came out. When we do our max effort lifts it is based on percentages over a 4 week period ramping up each week. Then deload. Then start again.
Awesome program. did I say awesome program. I added in lower body day 2 with heavy sled pulls and drags.
I trained alot when I was younger for strength and speed to help my fighting career. And to look good nekkid!!
Only just recently have I dabbled in the world of powerlifting or in my case training like a powerlifter. I am mainly looking for gear to assist me getting stronger as you would say “Raw”.
I am frustrated and am trying different things to fix this groin/tendon issue I have that is all and he respond that these are alot of briefs meaning that they will assist my sqaut alot. i just don’t want pain stabbing me in the nuts everytime something heavier than 315 is on my back.
What would you suggest - Petes reccomended “powerpants” by inzer. I am going to research those and see.
I will try to start posting videos more is just that I don’t think to bring anything to video me when going to the gym with bringing all my gear/clients gear/2 kids to daycare/food etc.
Meat is such a video whore that I think he out whores my gear whorishness. Best deal on the powerpants is houseofpain.com. Get them up a size from what it says to get.
we will just try to keep it to a minimum.