Yup just like the title says at the start of January last year I was weighing in at 358 big ones and binge drinking pretty much every night of the week from the ages of 24 to 26 and I had hit rock bottom, but the good thing about hitting rock bottom is that theres no where to go but up
So I quit drinking and started out exercising on January 10th I believe just doing 10 mins on the bike a day, doing 40 minutes 5 days a week atm. I also decided to go on the Atkins diet which I had done many years before and had good results with but that diet is a pretty hard one and from a nutritional standpoint I wouldnt recommend anyone stay on it for a long period.
Then in March I decided to start lifting weights which consisted of a lot of bro curls, bench pressing and some shoulder pressing, hadnt a clue what I was doing and was going nowhere fast. In June I had educated myself more on weigh lifting and from some of the advise I got on here managed to get myself on a strenght programme. Started out doing 5x5s and am just now finishing up my 3x5's.
Current Calories 1900.
My current lifts look like this.
Squat: 3x5 108kg/238lbs
Deadlift: 1x5 152.5kg/336lbs
Seated OHP: 3x5 64kg/141lbs
Bench press: 3x5 88kg/194lbs
Just a note on the OHP I did start out doing standing ohp's but cant do that anymore as the workout enviroment im in at the moment (a medium sized galvanized shed at home) doesnt have enough ceiling clearance for it so I have to stay seated. Also those lifts arent anything special but they were achieved while losing 134lbs and been on a constant cut and I gave it everything I had on my lifting days.
Ok so enough about the past onto the present. Today was spent assessing what my starting 1 rep max for the 5/3/1 programme would be. As advised by mr wendler I estimated my 1 rep max for each lift, then multiplied that by .8 and what ever number I got I was to load it onto the bar and do AMRAP.
So this is what the calculations look like before performing my amrap.
Squat 1 rep max 122kg/269lbs x .8 = 97.6kg/215lbs
OHP 1 rep max 72kg/158lbs x .8 = 57.6kg/127lbs
Bench 1 rep max 99kg/218lbs x .8 = 79.2kg/174lbs
Deadlift 1 rep max 172kg/379lbs x .8 = 137.6kg/303lbs
So those are the numbers at which I have to load the bar and perform as many reps as possible with. When I finish I plug the reps and weight into this formula....weight x reps x .0333 + weight. This will give me my starting 1 rep max numbers for the programme.
Today was squat day and I assessed my 1 rep max using the above calculation but before I get into that lets take a look at the workout.
30kg/66lb 1 x 3
35kg/77lb 1 x 2
45kg/99lb 1x 1
97kg/214lb 1 x 8 AMRAP
97kg/214lb 1 x 4
97kg/214lb 1 x 4
Barbell calf raises
119kg/262lb 3 x 12
66kg/145lb 3 x 10
93kg/205lb 3 x 10
53kg/117lb 5 x 10
And finished in and out in a hour. Those of you familar with 5/3/1 will notice that I have BBB's thrown in at the end. I started doing them for the last 2 months on squat and bench day trying to get my numbers up.
Anyway on my 97kg amrap set I got 8 reps which is what I was gunning for. I possibly could of got a 9th but at home I have no safety except from a spot from my dad but he wasnt around at the time so I didnt want to chance it.
So using the formula 97kg x 8 x .0333 + 97 = 122kg 1 rep max which is what my 1 rep calculator gave me anyway but no harm in double checking.
Tomorrow is my OHP day so I will be doing the same thing and assessing my max's.
Also I would like to give a special thanks to the guys on here who helped me both with nutrition and educating me on what I should be doing and giving me inspiration through out.
Suffolkpunch "The dietician"
Retoaded "Car wreck wont keep me down"
MrMrBill "Dont squat in spurs"
Ulsak "Strong swede"
Jason "The marine"
and last but not least Danny IIIDBOIII "Obese to bheast"
Thank you guys so much, id still be a noob bro curling and not having a clue if it wasnt for ye.