Join date: Jan 2007
Location: Massachusetts, USA
Posts: 4932
Offseason: Week 8, Day 3:
1. Squat, Beltless:
225x5
275x5
325x5
2. Leg Press - 3x10
3. Valslide Leg Curls - 3xfailure
4. Ab Pulldowns - 3x10
Just an easy deload day. My training schedule is a little screwy so I'm doing my first real training day of the new cycle tomorrow and still have to deload on deadlifts this Thursday's so bear with me with the nomenclature of the weeks.
Join date: Jan 2010
Location: South Carolina, USA
Posts: 1069
Here's my squatting from today. Ignore the benching if you want, but I'd appreciate advice on it as well. Should be live in a couple of minutes. I don't check on here much either, so it might be quicker to hit me up on facebox.
Join date: Jan 2007
Location: Massachusetts, USA
Posts: 4932
Offseason: Week 9, Day 2
1. Squat, Beltless
380x3
430x3
490x5
2. Belt Squat - 3x10 180lbs
3. Valslide Leg Curls - 3x10-12
4. HLR - 3x10
5. Hard Conditioning
I added in Kneeling Jump Squats as part of my warm up. I'll have to video them soon. I'm very pleased with 490x5, that's an all time Beltless PR. It puts my Beltless 1rm at ~555lbs, so I'm happy that I'm getting stronger.
Join date: Jan 2007
Location: Massachusetts, USA
Posts: 4932
ajweins wrote:
So i see your adding a little bit of overload work to your bench with 5/3/1. You going to do that with any other lifts?
I'm debating whether on using mini reverse bands and hit my training max after doing my 5/3/1 set on Squats and Deads. I'll bounce the idea off my training partners and see what they think.
I re-did my "3" Press day just to get all my training weeks back on schedule. I still felt like I got what I needed out of my assistance work. I can always do my Overhead Press work too, I've neglected it for years and I feel like I'm paying the price for it. I should be a lot stronger.
Join date: Jan 2007
Location: Massachusetts, USA
Posts: 4932
Here's my retooled diet plan. Recomp is the goal.
High: 225g Pro, 474 Carb, 86g Fat = 3570
Medium: 250g Pro, 310 Carb, 111 Fat = 3239
Low: 250 Pro, 153 Carb, 110 Fat = 2602
I'm excited to see where this goes. I was dieting on 615g of carbs hahaha, so going from that to to a high of 474 is going to be interesting. Also, my protein intake is lower than what I'm use to. I'm curious to see where my strength and composition is going to be in a few weeks with this diet plan.
