5/3/1 Log

[ktj4l]

How did you get those numbers do, I assume you found your maintenance first do right, judging by what you said say 2500 off days and 3000 lifting days, is your maintenance like 2750 and your eating 10% more on lifting and 10% less on off days?

Im trying to find a template to work off when I do it, whats in my head is 20% above on lift days and 20% below on off/cardio days. Hard to find a template online do, I dont think many people do recomps!

Hmm 87 to 85kg. Maybe water especially if you were coming off a higher calorie diet b4 you started?

The best result would be to actually gain a lil weight but have youur body fat along with measurements etc go down and add to your lbm. Thats what my goal with it is anyway, sounds tricky but worth a shot.

My maintenance is around 2800. So I try to vary calories by 200-300 (roughly 10%). You could try a 20% difference, I might as well. I just go by what I see in the mirror, but you're definitely correct about tape measurements and also progress pictures for someone who cares to track it more accurately. As long as I stay around the same weight while getting stronger, that works for me!

[Juicemw]

Sorry I was a bit behind on this Kraut, but sick PR bud. nice work

[Celtic8Laoch]

My maintenance is around 2800. So I try to vary calories by 200-300 (roughly 10%). You could try a 20% difference, I might as well. I just go by what I see in the mirror, but you're definitely correct about tape measurements and also progress pictures for someone who cares to track it more accurately. As long as I stay around the same weight while getting stronger, that works for me!

Just read this article kraut, I want to be leaf, check it out if you havent already!

http://www.wannabebig.com/diet-and-n...tion-or-is-it/

[ktj4l]

Sorry I was a bit behind on this Kraut, but sick PR bud. nice work

Thanks man.

Just read this article kraut, I want to be leaf, check it out if you havent already!

http://www.wannabebig.com/diet-and-n...tion-or-is-it/

Decent read. The recomp diet isn't the same calories daily, but it basically ends up as the equivalent of that. I do like the concept of eating for your target weight.

[Celtic8Laoch]

Thanks man.

Decent read. The recomp diet isn't the same calories daily, but it basically ends up as the equivalent of that. I do like the concept of eating for your target weight.

Ikr, if that theory isnt complete bs id definately go down that road, but I know nothing more than ive read on it.

Id say do that type of recomp would take even longer to work than the one your doing unless you were on that der and building muscle like crazy and having that speed up the metabolism to the point where the extra muscle was burning up a significant amount of calories/stored body fat.

Ah but we dream ;p

[ktj4l]

Ikr, if that theory isnt complete bs id definately go down that road, but I know nothing more than ive read on it.

Id say do that type of recomp would take even longer to work than the one your doing unless you were on that der and building muscle like crazy and having that speed up the metabolism to the point where the extra muscle was burning up a significant amount of calories/stored body fat.

Ah but we dream ;p

In my opinion, you can read a bunch about it, but in the end you'll have to try it out and see if it works out for you. A couple months eating like that will probably let you know if it's something you can use long term and tweak when needed or if you'd rather cut/bulk some more.

[WeightingToGrow]

grats on the PR, strong pull

[ktj4l]

grats on the PR, strong pull

Thanks man.

[ktj4l]

5/18/13 - Bench - C18W3(531+)

531 Bench (TM=152.5kg/336lbs):

WU:
10xBar
5x60kg/132lbs
5x60kg/132lbs
3x80kg/176lbs
4x100kg/220lbs

Extra warmup sets/reps were to get used to benching in the power rack. Had to mess around with the safety pins and also elevate the bench a little bit to get it right.

WS:
5x115kg/254lbs
3x130kg/287lbs
2x145kg/320lbs (PR)


Pendlays:
3x60kg/132lbs
3x80kg/176lbs
1x100kg/220lbs
1x110kg/243lbs
1x120kg/265lbs
2x125kg/276lbs (PR)
10x100kg/220lbs
10x80kg/176lbs
15x60kg/132lbs

I won't lift for the next two days (moving furniture tomorrow and the gym is closed on Monday for a holiday), so I decided to bang this workout home. It's been a while since I've hit a PR on two lifts I actually give a f'uck about in one workout. 'Twas a good day.


Face Pulls:
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs


EZ Curls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs

Will be doing Hammer Curls next cycle instead.


DB Shrug with DB held out to the sides (part of warmup):
10x5kg/11lbs
10x5kg/11lbs


Decline Pushups (end of workout):
80


Workout time: 67mins (not including foam rolling, stretching and warmup)


The gym owner told me today that he's going to buy one of those TRX stations. I told him I don't like them, but maybe I can do some pullups on there. I need to tell him to buy some bumper plates or at least thicker rubber mats for deadlifting while he's at it with 'upgrading' the gym.

[Jasonk282]

nice...3 plates for reps

[ktj4l]

nice...3 plates for reps

Thanks. I'll have to get used to benching in the power rack now. I don't want to get pinned by that much weight. Plus it would probably murder me if it just dropped.

[Jasonk282]

Thanks. I'll have to get used to benching in the power rack now. I don't want to get pinned by that much weight. Plus it would probably murder me if it just dropped.

Well...there is only one way to find out...just saying

[ktj4l]

Well...there is only one way to find out...just saying

Haha, the most I've rolled off of myself was 250lbs and that left some bruises. I'm pretty sure that college football player who crushed his trachea and almost died was 'only' benching 275lbs. Realistically anything above two plates dropping onto you from fully extended arms would probably break some sh!t.

[ulsak]

Awesome threeplate lift PR. You will need the food and the rest for sure. Moving furnitures? Will that include a grand piano since you will be involved?
Odd priorities gym owners have. Anyway, inspriring lifts brüderlein!

[Nexxus]

PR CITY!

Very strong bench fuark I'm mirin!

[ktj4l]

Awesome threeplate lift PR. You will need the food and the rest for sure. Moving furnitures? Will that include a grand piano since you will be involved?
Odd priorities gym owners have. Anyway, inspriring lifts brüderlein!

Thanks, Mr. U. No grand piano thankfully. Just some beds, dressers, boxes, etc.

PR CITY!

Very strong bench fuark I'm mirin!

I'm glad I got a double. Means I get to set another PR next cycle.