October 1st- Press
Overhead Press
1x5 135
1x3 150
1x1 165
Pull Ups
50 Reps BW
Dips
50 Reps BW
Low Incline DB Flies -Just wanted to give these a go.
5x10 25s
Fat Gripz BB Curls
1x10 45
1x10 65
1x8 85
1x5 85
1x21 55
Monster Mini Band Piston Pushdown
2x a lot
October 3rd- Deadlift
Deadlift
4x4 335
1x2 385
1x1.2 430 -The first rep took forever and the second rep made it half way up my shins.
I called it quits here. I felt beat up coming into this workout, I was sore from other training, I had to stand for over 6 hours straight at work yesterday which made my lower back feel like shit, all of my lifts have taken a hit lately.
I am actually looking forward to taking a deload week. As anyone who has read this log can see, I don’t really take deload weeks, even on 5/3/1, but I know that I am going to need to with this diet. I didn’t really need to deload during the summer because I was only training 3 days a week on average due to laziness, but I really need one right now.
As for the deadlift program, there is a no deadlift week every fourth week in the program so it will fall the same as my 5/3/1 deload. When I come back it will be the same weight/reps/sets for deadlift so I will smoke it once I am rested up.
As for my diet since I didn’t do much today I am just going to treat the rest of the day like a med. carb day.
Cliff notes
Felt like shit
Will be deloading this week
Will come back next week stronger
October 4th- Bench Deload
Just some light boring stuff, don’t bother.
Bench
1x5 115
1x5 145
1x5 175
DB Inclines
3x15 40s
Neutral Grip Lat Pulldown
1x10 100
1x10 120
1x10 140
DB Delt Triads
3x34-45 20s -These burned like shit.
One Arm DB Hammer, Preacher Curls
1x10 30
1x8 30
1x5 30
Overhead Tricep Rope Extension
3xSome
October 6th- Squat Deload
Squat
1x5 155
1x5 185
1x5 225
Leg Press
3x10 315
A1) Leg Press Calves
3x20 315
A2) Standing Single Leg Calf Raises
3x10/side BW
Ab Wheel Rollouts
3x15
Pulldown Abs
5x10 some
October 8th- Press
My weight was 240.8 this morning, the lightest I have been in over a year, I am feeling and looking way better.
Press
1x5 75
1x5 85
1x5 105
Dips
1x12 BW
1x6 BW +45
1x0 BW +100 too much
1x2 BW +55
Pullups
1x10 BW
1x5 BW +45
1x2 BW +55
Fat Gripz BB Curls
1x10 45
1x10 65
1x10 75
1x10 85
1x6 95
1x21 55
Monster Mini Band Piston Pushdown
2x a lot
October 10th- Deadlift
Well I hate to say it but I am abandoning the Magnusson Ortmayer routine after only 3 weeks. Now is just not the right time to run it with my diet, which is the most important thing to me right now.
Another huge change I am going to try is I am going to make a serious go at pulling sumo.
I have always been stubborn about wanting to pull conventional, but I want to try something different in hopes of having a deadlift that doesn’t suck one day. Being taller and having shorter arms for my height I feel it will eventually be a stronger stance for me and improving it could possibly help my squat and even my conventional deadlift, as I feel my groin, hips, and glutes are weak points in both of these lifts.
So this is what I did today…
Sumo Deadlift
1x5 185
1x5 225
1x5 275 -This was the deload workout, I decided to work up to feel out where I am.
1x1 315
1x1 365 -Felt okay and pretty fast.
2x0 405 -Could barely budge it off the floor, I feel like this is largely a technique issue and actually doing the lift will quickly raise my max.
I am probably going to start off with a training max of 385 and try and get a lot of reps each session.
Alternating One Arm KB Swings
3x10/side 50
Seated Calf Raises
1x12 70
1x12 80
1x12 90
1x12 100
1x12 110
1x12 120
1x20 70
Decline Sit Ups
2x12 -I was going to do 3 sets but a 45 year old asian man got on the bench and was staying on it between sets, I didn’t feel like saying anything.
Another thing I feel is worth posting because I am excited about it is I got a new belt!
I just got it in the mail on Thursday, it is a 13 mm Inzer Forever Lever belt.
My old belt was a single prong 10 mm EFS belt which I am on the smallest hole of now so I needed to get a smaller one anyway and I figured I would upgrade to a thicker belt and also give the whole lever thing a run, since everyone is always raving about them.
I have used it a couple times so far and I really, really like it.
13mm eh? I heard those thing’s crack ribs. Good choice on getting the lever though, I hate using prong belts.
[quote]BlackLabel wrote:
13mm eh? I heard those thing’s crack ribs. Good choice on getting the lever though, I hate using prong belts.[/quote]
Yeah I am not worried about it, I have a long torso and I wear the belt as low as I can, the belt stays away from my ribs.
October 11th- Bench
New wave, new maxes:
Bench: 300
Squat: 385
Press: 155
Deads: 385
Excited to get back to some heavy stuff.
Bench
1x5 195
1x5 225
1x5 255 -I couldn’t get more reps.
High Incline, Med Grip, Band Bench -Mini Bands
1x10 45
1x10 95
1x10 105
1x5 115
1x9 115
1x3 135
1 Arm DB Row
1x10 60
1x10 80
1x25 100
1x20 100 -I haven’t done these in a while, I love them.
DB Upright Rows
3x20 25s
DB Hammer Curls
5x10 30s
Facepulls
3x20 40
Overhead Tricep Rope Extensions
2xsome
My pressing has been regressing so what I am going to do is take at least a few weeks where I only do the 5/3/1 bench and press and no assistance pressing exercises except maybe some incline flies.
I think this will help me on me on many levels.
October 13th- Squat
Today went real well again, I am feeling really good about my squat and leg training lately.
Squat
1x5 250
1x5 290
1x5 325 -Felt really good.
Reverse Lunges, Front Squat Grip
3x5/side 95 -I do these 5 reps one leg, then 5 reps the other leg, then rack it between sets.
Leg Press
3x20 405 -Quadzilla PR.
A1) Leg Press Calves
3x20 315
A2) One Leg Standing Calf Raises
3x10/side BW
Dragon Flags
3x15 BW
October 15th- Press
Well I have some very exciting news, I just bought a 12 week progressive diet with Shelby Starnes! Shelby is a badass when it comes to getting people lean while keeping their muscle and strength. I filled out his questionnaire and sent him pictures earlier today, I am not sure if he will have my diet together for tomorrow or the next day but needless to say I am fucking excited.
My lifting won’t be changing, but I will be doing whatever cardio gasp he tells me to do.
My morning weight today was 241.
Overhead Press
1x5 100
1x5 115
1x8 130 -Not bad, I was happy.
Wide Grip Pull Ups
1x10
1x8
1x7
2x5
Reverse Grip BB Rows
5x10 135 -I do these very controlled touching my lower stomach.
Plate Loaded Pulldown Machine
1x6 90
1x6 140
1x6 230
1x6 280
FG BB Curls
1x10 45
1x10 65
1x10 75
1x6 85
1x8 85
1x21 55
Piston Pushdown
2xA lot
[quote]VikingsAD28 wrote:
October 15th- Press
Well I have some very exciting news, I just bought a 12 week progressive diet with Shelby Starnes! Shelby is a badass when it comes to getting people lean while keeping their muscle and strength. I filled out his questionnaire and sent him pictures earlier today, I am not sure if he will have my diet together for tomorrow or the next day but needless to say I am fucking excited.
[/quote]
That’s really cool man. After 12 weeks you won’t regret it, but you might a few times during those 12 weeks. There is a guy at the gym who is very pleased with his progress working with Shelby. I think he is about 8 weeks in.
Oh absolutely, I have no doubts about the fact I will be successful under his watch. While I am not necessarily excited about being so steadfast with my diet and cardio, it is going to be worthwhile, that much I know.
I had a bit of a going out of business night tonight before I get things started. He said he should have my base plan put together tomorrow, so I will probably be starting on Sunday as it sounds.
October 17th- Deadlift
Today is the first day of my diet with Shelby. I have been eating 5 meals a day for a while, now I will be eating 7 meals on high carb days and 6 on med and low carb days, eating this often is a real chore.
Today was high carbs, each week I will have 2 high, 2 med, and 3 low days. Morning cardio 5 days a week, on the med and low days. I have never been much of a cardio person so that part should be interesting, but I know it will be extremely beneficial.
Start up costs have kinda sucked, I have had to drop about $180 on various supplements, but on some of those I bought enough to last me a few months.
Training went well today, this was my first time pushing on sumo deadlifts and I felt I did well.
Sumo Deadlift
1x5 250
1x5 290
1x9 325 -Almost went for a tenth but decided against it, more than anything I was just gassed, doing cardio will help my lifting in this area.
BB Shrugs (No Straps)
1x15 315
1x10 315
1x8 315 -Lost grip on these last 2 sets.
Alternating One Arm KB Swings
3x20 50
“Good Girl” Adductor Machine
1x15 110
1x15 150
1x15 190
Ab Wheel
3x15
[quote]VikingsAD28 wrote:
“Good Girl” Adductor Machine
1x15 110
1x15 150
1x15 190
[/quote]
Too funny! Post a video of your sumo deadlift if you want a critique.
[quote]mrodock wrote:
[quote]VikingsAD28 wrote:
“Good Girl” Adductor Machine
1x15 110
1x15 150
1x15 190
[/quote]
Too funny! Post a video of your sumo deadlift if you want a critique. [/quote]
Haha thanks, I wish I could take credit for it, I have heard it called that a bunch of times.
Next week I will throw a video up for you to take a look at, I would really appreciate the help.
October 18th- Bench
Today was my first time doing cardio in forever, it sucked/felt good. Diet is going strong on day 2, only another 82 days left to go after today.
Benching wasn’t great, I am going to lower the max next wave.
AM
30 Min Jog/Walk -I am too out of shape to jog for 30 minutes straight without coughing a lung.
PM
Bench
1x3 210
1x3 240
1x3 270 -Last rep was a bit of a grind, my bench is starting to show the effects of the weight loss.
Incline DB Flies
5x10 25s
1 Arm DB Rows
1x10 50
1x10 80
1x18 110
(add straps)
1x15 110
Chest Supported T-Bar Row
1x10 45
1x10 95
1x10 135
1x6 185
Wide Grip Lat Pulldown
1x10 100
1x10 120
3x10 140 -Kept it light and really focused on using my lats
DB Hammer Curls
5x10 30s
Overhead Tri Rope Extensions
3xA lot
I don’t know if you mentioned it, but do you have any explicit goals with the Shelby plan?
[quote]novaeer wrote:
I don’t know if you mentioned it, but do you have any explicit goals with the Shelby plan?[/quote]
Thanks for asking. As ghey as it is, my main goal with the diet is to get to the point of having visible abs.
I never have seen my abs in my life. I would love to be able to get down to that point and be able to at least maintain my strength, I feel that working with Shelby is my best chance for doing that.
Once I get down to a level of leanness I am happy with, whether it be with Shelby or after our diet is over, I will begin trying to add size again. The only difference is this time around I will do it with rice and steak, as opposed to chicken fingers and french fries.
Just by looking over the initial plan I have already learned a lot from Shelby, seeing how he adjusts it going along is going to teach me more than any book or article ever could.
I am tired of looking and feeling like a fat sack of shit. I am not saying I expect to get to the point of having abs and then keep them forever, but I will never again in my life allow myself to get as out of shape as I did.
I know I am not Derek Poundstone or Matt Kroc, but it has been shown by them and others that it is possible to get strong as fuck while not being a fatty. THAT is what is really my ultimate goal for my next 20 years of training, be big as hell and strong as hell while looking good doing it.