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miked8c
New member
Some of you may have seen me floating around the board during the past few weeks, I used to have a log up a few months ago, but then I let it fall off for certain reasons.
I had to do a month long boot camp that ended last week during which I inevitably lost weight and strength, I went from 194 to 179. I started back up with weights during this past week with the goal of finding some rep maxes so that I could set up a 531. Here are some stats and background before I go any further:
BW: 182
He: 5'8
Squat 335x5
OHP 155x6
Bench 250x7
Pull Up +25lbs.x14
Deadlift 405x7
Diet (in college, a little restricted, but consistent)
Meal 1 5 hard boiled eggs w/ bowl of fruit
Meal 2 Chobani Greek Yogurt + mixed nuts 2 handfuls
Meal 3 Pork roast or some other meat + veggies
Meal 4 Protein bar + apple
**Workout**
Meal 5 PWO Shake (syntha 6)
Meal 6 Meat, mashed potatoes, veggie mixed greens
Meal 7 Hummus+pita chips or protein shake w/ milk
Cardio on Wed. mornings and Sun. afternoons, possibly on Fri. also after squatting. I do intervals with anything from 400m to 1200m, these cardio sessions are nonnegotiable in my training. I need to maintain a certain level of fitness for the Navy.
Supplements: Protein and starting Xtend next week.
Goals: Get stronger while minimizing weight gain, definitely not afraid to up the calories as long as I know I am hitting the weights hard. However I will not eat any junk in order to bulk up.
Here is my routine as of right now(please critique):
Monday
Bench 5x5 ramp to 5RM
OHP Boring But Big 5x10(55%)
DB Chest Press 3x8
DB Skull Crushers 3x8
DB Dlyes 3x8-12
For my bench I'm only doing 5x5 till I stall, just to milk some newbie gains, I'll go up 5lbs. a week then I'll switch to the tried and true(for me) waterbury 10x3 program. Adding 5lbs. per week for OHP. will make it 2.5/week once 5 becomes too much.
Tuesday
Deadlift 531
Squat BBB 5x10 (55%)
SLDL 3x8
Incline Sit ups 3x15 w/plate
Wednesday (might drop this day)
Weighted Pull Ups
BB Row
Kroc Row
Bi's
Thursday
OHP 531
Close Grip Bench BBB 5x10
DB Shoulder Press
Weighted Dips
Push Ups
Friday
Squat 531
Front Squat 5x10 (lightish weight)
Good Mornings
Core work
Saturday
Weighted Pull Ups
Rowing movements
Bis
Sunday
cardio
So on paper this looks like a lot, especially going six days in a row, its just really tough for me to stay out of the gym. I did it last semester and it worked out.
Things to remember:
I don't drink
I can up my calories if needed
I get my 8 hours (ZMA style)
I love smoking my back, hence the DL day folled by the back workout.
I programmed it so that every group has ample recovery, except back.
phew! So give me some opinions, for some reason I just don't feel too crazy about this program.
I had to do a month long boot camp that ended last week during which I inevitably lost weight and strength, I went from 194 to 179. I started back up with weights during this past week with the goal of finding some rep maxes so that I could set up a 531. Here are some stats and background before I go any further:
BW: 182
He: 5'8
Squat 335x5
OHP 155x6
Bench 250x7
Pull Up +25lbs.x14
Deadlift 405x7
Diet (in college, a little restricted, but consistent)
Meal 1 5 hard boiled eggs w/ bowl of fruit
Meal 2 Chobani Greek Yogurt + mixed nuts 2 handfuls
Meal 3 Pork roast or some other meat + veggies
Meal 4 Protein bar + apple
**Workout**
Meal 5 PWO Shake (syntha 6)
Meal 6 Meat, mashed potatoes, veggie mixed greens
Meal 7 Hummus+pita chips or protein shake w/ milk
Cardio on Wed. mornings and Sun. afternoons, possibly on Fri. also after squatting. I do intervals with anything from 400m to 1200m, these cardio sessions are nonnegotiable in my training. I need to maintain a certain level of fitness for the Navy.
Supplements: Protein and starting Xtend next week.
Goals: Get stronger while minimizing weight gain, definitely not afraid to up the calories as long as I know I am hitting the weights hard. However I will not eat any junk in order to bulk up.
Here is my routine as of right now(please critique):
Monday
Bench 5x5 ramp to 5RM
OHP Boring But Big 5x10(55%)
DB Chest Press 3x8
DB Skull Crushers 3x8
DB Dlyes 3x8-12
For my bench I'm only doing 5x5 till I stall, just to milk some newbie gains, I'll go up 5lbs. a week then I'll switch to the tried and true(for me) waterbury 10x3 program. Adding 5lbs. per week for OHP. will make it 2.5/week once 5 becomes too much.
Tuesday
Deadlift 531
Squat BBB 5x10 (55%)
SLDL 3x8
Incline Sit ups 3x15 w/plate
Wednesday (might drop this day)
Weighted Pull Ups
BB Row
Kroc Row
Bi's
Thursday
OHP 531
Close Grip Bench BBB 5x10
DB Shoulder Press
Weighted Dips
Push Ups
Friday
Squat 531
Front Squat 5x10 (lightish weight)
Good Mornings
Core work
Saturday
Weighted Pull Ups
Rowing movements
Bis
Sunday
cardio
So on paper this looks like a lot, especially going six days in a row, its just really tough for me to stay out of the gym. I did it last semester and it worked out.
Things to remember:
I don't drink
I can up my calories if needed
I get my 8 hours (ZMA style)
I love smoking my back, hence the DL day folled by the back workout.
I programmed it so that every group has ample recovery, except back.
phew! So give me some opinions, for some reason I just don't feel too crazy about this program.
