Started oly-style training last week. Did 3 workouts -- snatch, c+j, front squats, and dips the first time then pull-ups the second and nothing the last, upping the weight on front squats instead.
Definitely need to work on the 2nd pull for both lifts, as well as the depth at which I catch the bar...my OH press is kind of lame too so I'll probably spend a lot of the this week doing snatch pulls, strict oly press, BTN snatch press, and overhead squats as accessory lifts.
Also, my chest is lagging. ****ty. Again. This is balls.
Finished Smolov Jr., went into a 2 week spin where my workouts were less frequent (3 times a week both weeks) and didn't eat enough to bulk from my beginning weight, let alone enough to go from where I was. Got busy/killed from lifting so heavy for 5-6 weeks without a break.
I've got six weeks left...I'm at 177lbs, up from 165. My goal was 190-195 at <16% body fat. Right now I'm high-14 or low-15. Upping calories to ~3800/day as of tomorrow, mostly clean food. I'm not sure I'll be able to make it >190lbs, but I'll definitely be at less than 16% bodyfat so I will have gained the same amount of LBM as I had hoped and just less fat.
Gonna go make 6 scrambled eggs now and drink a Muscle Milk shake before bed.
Gave up on maintaining the bodyspace workout tracker. It's a great idea but it's a pain in the ass to maintain faithfully.
Started the Smolov Jr. Cycle for my bench press for the next 3 weeks, then I'm going to do a week deload and then do the same cycle for my power clean.
After that will be a week deload, then a max/measurement/pics week. That will be the end of this bulk, then I'll go into a 12 week cut before doing Smolov Jr. again for my front squats. I'll do a 2 week deload after that, and start the full 13 week Smolov Squat Cycle for low-bar back squats.
Changed my regular workout to a M/F-Push, T/T-Pull routine.
Also, took some measurements recently, bulk is showing results. Also tried hook grip last night with power cleans (practicing with a light weight in the apartment) and it felt great. I can definitely see my power clean jump like crazy today using hook grip now :D.
I only missed a couple workouts over the holidays (still got 'em in on Christmas Eve and Day though) and ate pretty well except for 3 or 4 cheats since the middle of December.
My 1RM on bench went up 21lbs from the beginning of December. I was reading the last post and I said that 245x3 was difficult. Tonight I put 275 up 3 times, so that's decent -- it's not as much because I'm focusing on my chest catching up to my back. I've definitely gained size overall though, and my stats on hack squats and front squats are going up nicely as well. Chest is catching up decently in size, as well as triceps. Shoulders are also evening out well. Started doing a bit of cardio here and there.
Two weeks from now I'm going to max bench and a 3RM overhead press on Monday, go for a 2 or 3 rep max on back squats and front squats on Tuesday. Maxing out deadlift that Thursday, and BB rows and power cleans on Friday. Progress shots then too. After that I'm going to start a 3 or 4 day a week routine (alternating) that includes olympic lifts as well and without the emphasis on chest/triceps/grip work, hopefully start boxing as well.
Been cheating on the diet a bit too much lately -- I haven't put on any weight, but progress kind of slowed for a little while.
Moved into my new place last weekend, the Queen's gym is awesome -- 4 power racks, a squat rack, a dozen or so barbells, the place is literally perfect. There's a really cute girl that goes there too pretty frequently, too bad I had to ditch the barbell during my squats when she was right beside me -- laaaaaaaame. I've also discovered that clean + press is my new favourite exercise, it's a damn shame the weight is so low though -- I feel like a total wiener trying so hard to only get 105-110lbs off the ground like that.
Also feels really good to do squats with freeweights finally, rather than that silly squat machine they had at the Napanee gym.
The new diet feels great so far. First day was last Thursday (19th) so I'm gonna take some shots and update my stats at the end of this week. Honestly, I think I can already see *some* difference although I might just be out of my mind. Never felt healthier in my life.
I'll probably switch to a clean bulk after I've reached <10%, ideally around 8-8.5 or so. I want to get absolutely shredded with a good V, hopefully even go down from a 32 to a 30 or maaaaaaaaaaybe less, likely stay around 30 or so.
Bought a tub of whey protein and a glutamine supp. today, that stuff fills you up.
I used dumbells for incline/decline bench last week and for incline + flat today, I'm starting to like using them a lot and it's a lot harder than the barbells. F'n busy as hell in the gym today, would've liked to have stayed and done some flies and maybe some shoulder stuff, but it was just ridiculous. I might tack some shoulder stuff onto tomorrow's lower body workout to make up for it though.
I was also surprised at how good the whey tastes, I was expecting it to be a friggin chore to chug these things down but it's actually not that bad. Getting my diet in order gradually as well.
Really happy with the progress since I started. I want to start putting in more compound lifts, probably going to try and figure out how to add in in clean + press and barbell rows next week.
Really need to start eating better. I've been doing better gradually, but it sucks living with the parents because they never buy any decent food. Gotta harp like crazy to get 'em to do it and I still haven't gotten my first paycheck from Black's. Can't wait until I get it, it's gonna be a huge check so I can finally buy some healthy food and some f'n protein. I've *never* gotten anywhere close to the protein I should be getting.
Got an apartment in Kingston, so when I move in August I'm going to get a cookbook of healthy foods, a ton of groceries, and experiment. I wonder what the gym at Queen's is like, my buddy who went there last year described it as a "dungeon," which sounds...well, better than the one that was at my college. I can't believe how much I like the gym here in Napanee though, it's a lot better than the one at Humber. Humber's had plenty of nice, shiny brand new machines and stuff, but it was always packed and there wasn't enough space or free weights to handle everyone. I just really don't want to have to fork out more money for a gym membership when the university should be providing a sizable and well-equipped one in the first place, you know? Ah well. I need to find a good gym partner during the school year too...