Destroy:Erase:Improve -- PBs Training Journal

[silver_shadow]

oh wait here's a better article:
http://www.t-nation.com/findArticle.do?article=body_58princ

 

[Protobuilder]

That's awesome, silver shadow. Thanks for that.

Week 9, Thurs. (workout 2)

Push Press

3x5x147.5 (old PR . . . pretty damn difficult)

Front Squat

w.u.
5x162.5 (+1 rep . . . last rep was U G L Y)

Skulls

8x95
8x95
6x95

Deads

3x280
3x280
5x230 (b.o.)
5x230 (b.o.)

Deads aren't really going up just trying for a 1x5 max set once a week. So I think I'll try adding in volume: a few sets of triples one week and then a 1x5 max the next week and so on. Dunno. It really sucks that I'm not getting linear progress at this low weight. I could try more conservative jumps of 2.5 pounds each week . . .

 

[super_rice]

how did you get the 2.5lbs increments? unless you are using kilos?

 

[Protobuilder]

I've got 1.25 lb. plates from Ivanko that I ordered through paragon sports for like $8 w/ shipping.

 

[super_rice]

right on. sorry i just didn't realize you were progressing in 2.5lbs increments too. i'm stoopid.

 

[Protobuilder]

Week 9, Sun. (workout 3)

Squats

5x5x192.5 (not too bad; 2.5 from old PR)

Bench

3x3x182.5
10x155 (b.o.)
6x145 (b.o.)

Rows

8x162.5
8x160 (forgot to add the 1.25 plates on, LoL)
8x160
8x162.5 (PR overall, but should've got 24 reps but forgot the plates)

Power Surgs

12x305
8x315

Skulls

6x95
2x8x100 (+5 PR)
6x100

 

[BiggT]

Nice workout.....and good bench:row ratio, that's about what everyone's SHOULD be.

Where's the bodyweight at?

 

[Protobuilder]

Thanks for stopping by. I'm at 171.5 this morning. I've put on 3 pounds over the past 2 weeks, which is too fast. My waist has gone up past 34" now and my BF is now at 16%. I think I'll finish this cycle (however many more weeks I can squeeze out) and then eat at maintenance or a tad below and see if I can't knock off 6 pounds of flab or so. Dunno.

 

[BiggT]

Honestly....16% is perfect to make gains in my opinion......10% is visible abs, and from my own experiences, that 10-13% range is just too damn hard to add weight to the bar in training, you can maintain strength and cut down for a reason, but in training, I find much less than 15% or so makes it really tough to add to the bar regularly.

If I were you, I'd try to maintain the same level of bodyfat and keep getting stronger, adding more muscle......cutting is gonna frustrate you and either stall or regress your lifts.

Those lifts will go up, you need enough bodyfat to foster that though.....I am not saying 'get fat', but I think 16% is perfect to train at......how many 6' tall guys can you think of that can keep getting stronger and stronger at 170lbs? It is like you're deadset on being a middleweight, lol, but you're 4 or 5 inches too tall for the weight class.....I still say keep cals where they are and see how strong you can get/how much muscle you can build.......a 34 waist is a good measurement, man.

 

[Protobuilder]

Good points. I was "trying" to stay at 14, then 15, and now 16. LoL It only went up over the past 2 weeks when I gained too quickly. 1.5 pounds/wk = a high fat:muscle ratio. I think I can keep it to .5 pound/wk and keep bodyfat roughly the same, so I think I'll go back to that strategy. I want 185 @ 14% eventually. That was our original goal, if you recall. I don't want to get past 16 honestly unless it's really worth it. I'm approaching squat PRs again so hopefully the extra calories will help. I've gotta' watch how much I eat. LoL I can easily eat 3600 / day but that's too much for a daily intake.