Today's Training,
7 sets of Jumps, above 70% of first.
No BW Circuit plan because day shift is currently killing me. Carrying, running there and there, happy to be sat a bit for break lol.
Progress
Moderators: Boss Man, cassiegose
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
After a good night, and a really good day here's refreshed plan.
For the rest of fat loss process, Well, I will have to make mind and do deadlift for reps lol. 8 weeks left. So far it's been great.
NOW when I'm going back to high caloric diet and powerlifting dedicated workout :
Monday ME Lower
Squat/Deads Variation.
Week, 1-3, Low Box Squat
Week 4 Deload
Week 5-7, Elevated Dead
Week 8 Deload
Week 9-11, Front Squat
Week 12 Deload
Week 13-15 Rack Pull Above Knee
Week 16 Deload
Week 17 Squat
Week 18 Deadlift
Week 19 Deload
Repeat
Wednesday, ME Upper
Week 1-3 Bench Press Inclined
Week 4 Deload
Week 5-7 4 Boards Bench Press
Week 8 Deload
Week 9 Bench Press Paused
Repeat
Friday,
Deadlift 10x3 or 3x5
Squat 10x3 or 3x5
Depending on Monday movement
Saturday
Speed Work ?
I am a bit lost,
I plan on keeping actual accessories work, and why not continue to do them in circuit ? I save time, for sure it's harder for hearth and for the people around me (sweating a lot) but still why not ? Maybe because I will just use precious calories that could have been used for recovery ?
Would I need a lot more variations ?
And currently I am able to hit +5 pounds PR every 2 weeks easily on Max Lift. Will I be able to keep this nice progression for main lift ? I mean if I do a total of 17 Weeks before having to deadlift ... Will I be that stronger at regular one ? Even if EVERY pros do variations over the actual move and even if you told me so I am still a bit skeptical.
For the rest of fat loss process, Well, I will have to make mind and do deadlift for reps lol. 8 weeks left. So far it's been great.
NOW when I'm going back to high caloric diet and powerlifting dedicated workout :
Monday ME Lower
Squat/Deads Variation.
Week, 1-3, Low Box Squat
Week 4 Deload
Week 5-7, Elevated Dead
Week 8 Deload
Week 9-11, Front Squat
Week 12 Deload
Week 13-15 Rack Pull Above Knee
Week 16 Deload
Week 17 Squat
Week 18 Deadlift
Week 19 Deload
Repeat
Wednesday, ME Upper
Week 1-3 Bench Press Inclined
Week 4 Deload
Week 5-7 4 Boards Bench Press
Week 8 Deload
Week 9 Bench Press Paused
Repeat
Friday,
Deadlift 10x3 or 3x5
Squat 10x3 or 3x5
Depending on Monday movement
Saturday
Speed Work ?
I am a bit lost,
I plan on keeping actual accessories work, and why not continue to do them in circuit ? I save time, for sure it's harder for hearth and for the people around me (sweating a lot) but still why not ? Maybe because I will just use precious calories that could have been used for recovery ?
Would I need a lot more variations ?
And currently I am able to hit +5 pounds PR every 2 weeks easily on Max Lift. Will I be able to keep this nice progression for main lift ? I mean if I do a total of 17 Weeks before having to deadlift ... Will I be that stronger at regular one ? Even if EVERY pros do variations over the actual move and even if you told me so I am still a bit skeptical.
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
- maybe do rack pull from mid shin/knee
- you don't need squat/deads weeks 17/18
- i think you'll need to go to 4/week for better spacing (lower/upper/lower/upper)
- 4 boards??? too many try 1 or 2...make incline low incline...try floor presses too if you can
- 4/week you'll do ME days and 2 days
- you'll also be able to do more accesory work
- try and find out, you won't lose strength and won't be imbalanced either
- you don't need squat/deads weeks 17/18
- i think you'll need to go to 4/week for better spacing (lower/upper/lower/upper)
- 4 boards??? too many try 1 or 2...make incline low incline...try floor presses too if you can
- 4/week you'll do ME days and 2 days
- you'll also be able to do more accesory work
- try and find out, you won't lose strength and won't be imbalanced either
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
I am currently planning a good strength program with your help/tips and new coach help too. He will guide me a lot.
BW Circuits on Thu and Tur. No real difference in rep I can barely reach one more set, well already plateaued in speed.
Wed
Bench Press Paused
190x5
200x5
230x5
240x1
300x1 Again, But form and strength is getting better, bench needs time lol
285x1x1x1 x1
Rows
Cuban Press
Lunges
Farmer Walk
Fri
Dead
410, 3x5
Squat
330, 10x3
M Press paired with Pull Ups
Close Grip BP paired with DB Rows
Sat
High Jumps session, was able to do an additional set over 70%
Today's Training
Deads
370x5
380x5
390x1
420x1
440x1
460x1
530x1 Felt easy again, +5PR
480x1x1x1x1x1
BP Inclined
Chin-Ups
Dips
Walking Lunges
BW Circuits on Thu and Tur. No real difference in rep I can barely reach one more set, well already plateaued in speed.
Wed
Bench Press Paused
190x5
200x5
230x5
240x1
300x1 Again, But form and strength is getting better, bench needs time lol
285x1x1x1 x1
Rows
Cuban Press
Lunges
Farmer Walk
Fri
Dead
410, 3x5
Squat
330, 10x3
M Press paired with Pull Ups
Close Grip BP paired with DB Rows
Sat
High Jumps session, was able to do an additional set over 70%
Today's Training
Deads
370x5
380x5
390x1
420x1
440x1
460x1
530x1 Felt easy again, +5PR
480x1x1x1x1x1
BP Inclined
Chin-Ups
Dips
Walking Lunges
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
BW Circuits (On THU and TUR), with no real improvement anymore, but still it kills me.the last 100reps are always a ton slower due to fatigue ...
Yesterday's Training
Bench Press Paused
190x5
200x5
230x5
240x1
305x1 +5lbs PR, form and speed was better than usually when hitting PR
290x1x1x1x1x1
+Usual accessories works.
Next week is deload, already ! lol
Yesterday's Training
Bench Press Paused
190x5
200x5
230x5
240x1
305x1 +5lbs PR, form and speed was better than usually when hitting PR
290x1x1x1x1x1
+Usual accessories works.
Next week is deload, already ! lol
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Yesterday's Training
Dead
415, 3x5
Squat
335, 10x3
M Press paired with Pull Ups 5x5/4x10
Close Grip BP paired with DB Rows 5x5/4x10
Today's Training
Plank 2x2mins One before one after high jumps
Jumps, same things as last SAT but one more rep in each "set"
Side note here, I don't know if it's fat lost already visible or just water but from judge eyes ( apartment owner lol I like to have some else eyes to judge) : More visible veins + muscles looks thicker and fuller than they were. Personally I saw only little changes but he told me that he could see the results at the eyes. I guess I must be on the good way.
Few more weeks ... Do fat lost increase in the process or will slow down ? Like muscle gain I supposed, easy at first but harder when time is going on.
Dead
415, 3x5
Squat
335, 10x3
M Press paired with Pull Ups 5x5/4x10
Close Grip BP paired with DB Rows 5x5/4x10
Today's Training
Plank 2x2mins One before one after high jumps
Jumps, same things as last SAT but one more rep in each "set"
Side note here, I don't know if it's fat lost already visible or just water but from judge eyes ( apartment owner lol I like to have some else eyes to judge) : More visible veins + muscles looks thicker and fuller than they were. Personally I saw only little changes but he told me that he could see the results at the eyes. I guess I must be on the good way.
Few more weeks ... Do fat lost increase in the process or will slow down ? Like muscle gain I supposed, easy at first but harder when time is going on.
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Finished cut (2 week ago, fat lost at the last few days EXPLODE. Don't know why tough), ripped as hell. How long will it last ? We'll see.
One month update
-Back to a bulking diet, but with fats taking more place look :
1 Banana
15 minutes
1 Cup Oatmeal
1 Whey
1/4 Cup Wheat Germ
4 Eggs
1 TBSP Peanut Butter
1 Hour
Apple
Whey
2 Hours
Salmon
Veggies
2 Hours
Horse
Veggies
2 Hours
Beef
Veggies
30 Minutes
Workout
80 Minutes max, finish
Whey
15 Minutes
1 Cup Oatmeal
1/4 Cup Wheat Germ
Whey
30 Minutes
5 Eggs
Corn
2 Hours
Shrimps/Oyster
1 TBSP Almond Butter
2 Hours
8 Egg Whites + one whole
during night : another 8 egg whites
Well, this looks solid to me (But for the abundance of whey but I can have it for SO CHEAP), what do you think ?
Now the Important part for me, numbers.
Reached first 6 plates (Hell yes 55 pounds in a little more than a month. Technique improved and workout too with the help of coach), videoed, trying to make another youtube account because I have lost password (/dumb).
Squat 395, 10 pounds PR didn't focus a lot on it. Bench is same.
Hum, working over 60 hours a week. So nothing special but eating working eating and lifting and eating again.
One month update
-Back to a bulking diet, but with fats taking more place look :
1 Banana
15 minutes
1 Cup Oatmeal
1 Whey
1/4 Cup Wheat Germ
4 Eggs
1 TBSP Peanut Butter
1 Hour
Apple
Whey
2 Hours
Salmon
Veggies
2 Hours
Horse
Veggies
2 Hours
Beef
Veggies
30 Minutes
Workout
80 Minutes max, finish
Whey
15 Minutes
1 Cup Oatmeal
1/4 Cup Wheat Germ
Whey
30 Minutes
5 Eggs
Corn
2 Hours
Shrimps/Oyster
1 TBSP Almond Butter
2 Hours
8 Egg Whites + one whole
during night : another 8 egg whites
Well, this looks solid to me (But for the abundance of whey but I can have it for SO CHEAP), what do you think ?
Now the Important part for me, numbers.
Reached first 6 plates (Hell yes 55 pounds in a little more than a month. Technique improved and workout too with the help of coach), videoed, trying to make another youtube account because I have lost password (/dumb).
Squat 395, 10 pounds PR didn't focus a lot on it. Bench is same.
Hum, working over 60 hours a week. So nothing special but eating working eating and lifting and eating again.
Christopheel,
Question for you on this.....
Bench Press Paused
190x5
200x5
230x5
240x1
305x1 +5lbs PR, form and speed was better than usually when hitting PR
290x1x1x1x1x1
Why drop to 290 for the reps like this, why not add 30 to 45 secs on rest and leave it at 305 for those x1x1x1x1x1 ?
Heavy weight for heavy gain right? (not that 290 isn't heavy lol, you're working weights I'm about 3 to 6 months bare minimum of hitting, lol maybe even a year!)
Just to me, if you can do 305 once, keep doing it for 4 to 5 times for single rep sets. Like going back to beginners with 10 sets of a single pull up will give you better gains than 5-10 assisted pull ups. Just a thought for you to chew up.
Cheers mate!
Question for you on this.....
Bench Press Paused
190x5
200x5
230x5
240x1
305x1 +5lbs PR, form and speed was better than usually when hitting PR
290x1x1x1x1x1
Why drop to 290 for the reps like this, why not add 30 to 45 secs on rest and leave it at 305 for those x1x1x1x1x1 ?
Heavy weight for heavy gain right? (not that 290 isn't heavy lol, you're working weights I'm about 3 to 6 months bare minimum of hitting, lol maybe even a year!)
Just to me, if you can do 305 once, keep doing it for 4 to 5 times for single rep sets. Like going back to beginners with 10 sets of a single pull up will give you better gains than 5-10 assisted pull ups. Just a thought for you to chew up.
Cheers mate!
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Cool man, that's why I asked cause I didn't know! I like your goal of 350 lbs, mine is 3 sets at 250 lbs for 5 reps each for 35th B-Day (March 09). Currently I can do 185, 195, 205 for 10 in each set then 215 for 6 plus a forced rep. Got a bit to go but figure its a good goal. I don't try for max outs right now, I'm trying to focus on working loads instead and building up the muscle mass.
Cheers!
Cheers!