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Hey fellas,
Welcome to the start of my power and performance log, Keen to finally start logging on here.
Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor
Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up
What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into sprinting and returning to Jiu Jitsu.
How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.
Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.
Supplements (dosages to be specified in further logging just forgotten for now)
150mg Coq10
4 caps Potency plus (bulk nutrients test booster)
180mg Magnesium glycinate
1200 NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)
PEDS
SLU 500mcg
5 amino (on the way)
Inj L carnitine 300mg daily at this moment
(Have done a test cycle but we'll and truly off right now)
Training today
Warmup
McGill 3
Single leg jumps
Russian twists
Leg raises
Rotator cuff work
Session weights in kg
close grip floor press
60x5
80x3
95x3
110x3
125x3
BTN standing strict press
30x8
40x5
60x 5
Weighted pull ups
15x4
25x4
35x3
50x3
Incline bench rear delt flies (pinkie to sky angle)
12.5kgxfailure
12.5kgxfailure
15kgxfailure
Triceps db rolls
12.5x12
15x12
17.5x12
17.5x12
Hammer rope drag curls
25kgxfailure
25kgxfailure
Meals today
1. 100g lean beef
150g rice
Kimchi
2. Pre workout
Oats 100g
Lsa 15g
Whey 60g
3. 250g lean beef mince
300g rice
Mixed stirfry veg
Kimchi
4. Same as meal 3
287carbs
230 protein
56 fat
2583 calories
Bumping up carbs felt great for the session below
Keen to hear from you all
Welcome to the start of my power and performance log, Keen to finally start logging on here.
Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor
Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up
What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into sprinting and returning to Jiu Jitsu.
How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.
Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.
Supplements (dosages to be specified in further logging just forgotten for now)
150mg Coq10
4 caps Potency plus (bulk nutrients test booster)
180mg Magnesium glycinate
1200 NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)
PEDS
SLU 500mcg
5 amino (on the way)
Inj L carnitine 300mg daily at this moment
(Have done a test cycle but we'll and truly off right now)
Training today
Warmup
McGill 3
Single leg jumps
Russian twists
Leg raises
Rotator cuff work
Session weights in kg
close grip floor press
60x5
80x3
95x3
110x3
125x3
BTN standing strict press
30x8
40x5
60x 5
Weighted pull ups
15x4
25x4
35x3
50x3
Incline bench rear delt flies (pinkie to sky angle)
12.5kgxfailure
12.5kgxfailure
15kgxfailure
Triceps db rolls
12.5x12
15x12
17.5x12
17.5x12
Hammer rope drag curls
25kgxfailure
25kgxfailure
Meals today
1. 100g lean beef
150g rice
Kimchi
2. Pre workout
Oats 100g
Lsa 15g
Whey 60g
3. 250g lean beef mince
300g rice
Mixed stirfry veg
Kimchi
4. Same as meal 3
287carbs
230 protein
56 fat
2583 calories
Bumping up carbs felt great for the session below
Keen to hear from you all
it was mcgill
