And the numbers are in for this macrocycle of 5/3/1
Starting maxes used for calculations:
OHP - 120
Deadlift - 340
Bench -165
Squat - 285
Average estimated 1RMs for 5+, 3+, and 1+ sets
OHP - 130
Deadlift - 375
Bench - 185
Squat - 315
|
-
11-19-2012, 12:07 PM #61
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-19-2012, 03:38 PM #62
-
11-19-2012, 11:23 PM #63
-
11-20-2012, 04:29 AM #64
-
-
11-20-2012, 05:40 AM #65
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
OHP is my favorite day! Probably because its one of my weakest lifts and I've never really trained it much before. I'm slowly working my way out of little girl weights territory. Somehow my deads and squats are still relatively strong for my standards. Bench and OHP though.... Prep really did a number to my strength. I think I'm setting myself up for a really big comeback though. Bench will be at 200 minimum by the end of the next cycle. MARK MY WORDS! In another couple weeks I'm expecting big strength increases as my food continues to go up and my body comes out of prep mode. Welcome!
At this point, macros are at 50/350/190 with no weight gains so far. I think next week I'll bump up fats again. In the offseason I was hitting 90-100g of fat and I think I might respond best to a high amount of fat.Last edited by Reid456; 11-20-2012 at 06:13 AM.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-20-2012, 08:14 AM #66
-
11-20-2012, 02:34 PM #67
-
11-20-2012, 07:44 PM #68
-
-
11-20-2012, 11:06 PM #69
subbed to the thread!! will be making my own contest prep thread shortly as I aim for 2 shows this upcoming year, always love learning what other people are doing.
you mentioned 3DMJ (or something like that), is that your company that you work with?? I did my last show pretty solo with the help of a friend who is a nutritionist, and some posing practice. Would like to perhaps engage a more serious approach as I have the same goal as you (Natural Pro). At the very least looking to improve on my 3rd place result from last time.
Will be checking back in here occasionally, keep it up man!Personal Trainer and WBFF Pro Classic Physique
***FOLLOW***
IG @jonkassian
Offering Online Training, program design, and consultations
----->>kvfitn3ss@gmail.com<<------
Mention Misc and get discount
-
11-21-2012, 04:19 AM #70
-
11-21-2012, 05:45 AM #71
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Hey thanks for the support! 3DMJ is a contest prep coaching service founded by Alberto Nunez, Brad Loomis, Eric Helms, and Jeff Alberts. They are all natural pros who also have tons of experience prepping clients. It was seriously probably one of the best decisions I made to help get prepped by them. Not only do you get contest prep planning, you develop an athlete/coach relationship and Brad pretty much became my life mentor during prep. Also, you become part of the 3DMJ family and get to interact and talk to all the other athletes (mainly through ********). Lol, I sound like a salesman, but seriously go to 3dmusclejourney.com and/or shoot one of the coaches an email with any questions you have.
Also, I see your a pro volleyball player? That's awesome! Probably my favorite team sport to play! Nothing beats a competitive game of volleyball.
And let me know when you put your log up and I'll come check it out.
Hop on, there's plenty of room!"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-21-2012, 07:30 AM #72
-
-
11-21-2012, 09:01 AM #73
-
11-22-2012, 07:55 AM #74
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Well the reverse was going well....
This log's purpose is not only to highlight my successes but also to be completely transparent about my failures. Last night I messed up. I ended up drinking too much then had a binge session with food. Woke up 157 this morning... And to top things off today is Thanksgiving and I'm not even hungry. Just a really bad decision. But there's no sense crying over spilled milk. Just need to get back on track after today. Not really sure how I can really mitigate the damage. Might just lower macros for a little while or do more cardio."I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-22-2012, 08:08 AM #75
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
-
11-22-2012, 08:32 AM #76
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
-
-
11-22-2012, 09:14 AM #77
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Things happens, move on and forget about it. Will you be sweating it in 2 weeks? hell no..
Eat reasonable, enjoy the time with family and friends (What thanksgiving is about) not an excuse to use it as a holiday for gluttony(which most use it for) and overeating.
Be thankful for your friends/family and their support today.!
Happy Turkey Day.
-
11-22-2012, 10:04 AM #78
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
I'm going through the same mental struggles, but I figure I can always do a little extra work next week in the gym / kitchen if needed. I just keep reminding myself I'd rather enjoy my time with friends and family not stressing about calories. I'll still be trying to eat "reasonable" but I'll definitely be enjoying some food.
Just know you're not the only one going through this right now, hang in there mang.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
11-23-2012, 10:50 AM #79
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Bro don't stress these things. It can become a vicious cycle if you continue to binge/cut macros/binge/cut macros etc. The big goal of the reverse is to get your metabolism in a good spot again and you do that by slowly adding food. Cutting cals to try make up the damage is spinning your wheels. Get back on track now and just continue on with the reverse as you were doing previously and watch your weight come back down.
-
11-23-2012, 05:13 PM #80
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Yeah I'm just playing things by feel for a couple days to get back on track. Today I ate my normal 400kcal breakfast then an intense contest-prep mode head fog by 11am, lol. Guess the metabolism is getting its butt in gear. Today I've got 900 kcal left but I'll probably keep it a little short and go by my hunger.
I can't really explain it, but I'm just in this really, really weird funk in life right now. It's like nothing feels right and I'm living in a different world or something. Kind of crazy, but it'll pass.
It's been a deload week this week so that's why I haven't been posting any workouts."I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
-
11-26-2012, 08:48 PM #81
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Been deloading.... Here's a couple meals I've had recently:
Cottage cheese/yogurt pancakes
Oat pancakes
Flounder fillets with vegetables
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-27-2012, 03:42 AM #82
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
- Posts: 3,460
- Rep Power: 1802
Hope you're going well mate. Try not to do extra cardio. Get back on track and forget about it. Really try to keep on track from here on in.
Maybe lower macros by a little bit, but not much. No stress- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
-
11-27-2012, 04:53 AM #83
-
11-27-2012, 05:48 AM #84
-
-
11-27-2012, 07:18 AM #85
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
-
11-27-2012, 07:53 AM #86
-
11-27-2012, 03:07 PM #87
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
They see me Bro-ing..... they hating..... Patrolling, they trying to catch me eating dirty!
Ahh I see. Yeah I can see things starting to turn around a little bit. I see what they mean now when they say the post-contest blues.
For those of you who play video games, I just started playing Borderlands 2 and I'm having a blast with it. Also, Dishonored just came in the mail today. non-deload workouts start back up tomorrow so expect updates and PRs.Last edited by Reid456; 11-27-2012 at 03:16 PM.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-27-2012, 05:17 PM #88
-
-
11-28-2012, 01:46 PM #89
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
5/3/1 M2W1 OHP
3x warmup sets
1x5x80
1x5x90
1x5omx105 - 9
That's +2 reps from last cycle.
5x10x65
It's surprising how hard the last couple sets can feel after doing a 5om set.
Dips
bw+20 x 10, 10, 10, 10, 10 +5lbs from last session; still not too difficult but the last couple sets are starting to get a little tough. Adding 5lbs a week until I can't anymore.
Bodyweight has been evening out to around 155.6, about 3lbs over stage weight 4 weeks post contest. Brad suggested a goal of staying under 160 by the end of November, and I can happily say I've (somewhat easily) done that.Last edited by Reid456; 11-28-2012 at 01:53 PM.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
-
11-28-2012, 02:00 PM #90
Bookmarks