OK, I stopped updating this on a daily because I got to a kind of stasis where I didn't need to monitor everything every day. But weekly or monthly progress is still useful to track so here we go.
I'm doing Jim Wendler's 5-3-1, I guess you could call it my fourth cycle, the first one was on a slightly different template, but for the third cycle I will be following this routine. Each cycle should take 4 weeks, the 4th week is a deload. I generally don't deload unless I feel tired. Last week I did very low volume as a deload but used the opportunity to test my maximums.
deadlift + 2 accessories (5x10) + core (5 x 12)
bench + 2 accessories
Squat + 2 accessories (5x10) + core (5 x 12)
OHP + 2 accessories (5x10) + core (5 x 12)
The main lift follows the 5-3-1 style of week 1 5 reps, increasing weight, 2nd week 3 reps and third week 5,3,1. Volume is low so the accessories are high, (5x10)
I've been doing weight crunches, leg twists and hanging leg raises for the core work. I moved it from deadlift to bench day though. Deadlift day I was doing defecit dead and pullups as accessories and after that I was way to spent to do 5 sets of 12 hanging leg raises.
Anyway, there was a time when I benched 140 and deadlifted somewhere around 170, but these days I weigh 25kgs less and my new maximums are:
Deadlift - 155kg
Bench - 115kg
Squat - 130kg
total 400kg (880lb)
These are gym lifts but I use strict form. I continued to work on my cleans and I'm pretty comfortable doing them. I can comfortably clean and press 75kg but gym is old and hardcore with no bumper plates and minimal padding but I'm scared to try any more.
It'd be nice to get a 1000lb total one day, but it's hard when I'm nearly always depleted.
Current weight - 84kg.
I wast eating carbs again for 3 weeks, but found it hard to control myself. My weight went up to about 87kg during this time, which isn't too bad actually, given how much I was eating. I am trying to cheat or carb-up only once a week, usually the night where I go out for drinks.
BF is around 13% 4 pack has been in for months, 6 pack is achievable, I can feel it, but it's not there yet.
Whey 2 scoops per day.
BCAA 5-10g per day (morning and intra on workout days)
citrulline malate 8g pre workout
L-carnitine - 5-10g per day (morning and pre workout)
I finished my creatine and since being off, my weight and strength didn't change. So maybe I'm a non-responder. Getting some fierce pumps given that I'm depleted, might be the citrulline, will post pics at some point.
energy levels - low. Low carb is by far the best way for me to lose weight, but my energy levels can be pathetic.
post edited by badman - 2015/08/26 08:13:51