Fit and strong.

[Mr.ILL]

Hey guys the name is Thomas I am 23 years old 5'10 200lbs. I'm coming off a glute injury but my glute is now better and I am back. It will take a while to get my strength back so don't be expecting anything too exciting for awhile. My goals are to be all around more fit, healthy and athletic with a strength bias. I'd like to stay around 200lbs. I'd like to dunk a basketball, run under a 7minute mile, get better at gymnastics movements(body manipulation) dabble into the olympic lifts, play more sports, Squat 500 Raw, Bench 350 raw, deadlift-550-585 raw, clean and jerk 350, box jump 50" try new sports and play more sports in general. These are just some goals off the top of my head right now.

My best lifts are- Squat-560-raw Bench 365-raw Deadlift 555-raw. However, those are when I was only focused on powerlifting.



ME Bench
BW:203

Incline Barbell
135x5
185x3
225x1
255x1
270x1
285x3
245x8

Paused Bench
275x4
275x3
275x3

Dips
100x5
100x8
100x8

Conditioning
Push press(#115)+concept row
20-500-15-500-10-500-5-500-11:45

My elbows did not like that rowing. I thought my tennis elbow was recovered enough, apparently not. I was practically rowing with just my legs. The Push presses were easy, did all sets unbroken. I will do this workout again when my elbows are better and bump the weight up to 135.

[Mr.ILL]

Todays Nutrition

Calories=4,581 NetC=189 Fat=154 Pro=453

[Mr.ILL]

DE Lower
bw:203


Paused Speed Squats
325x2
325x2
325x2
325x2
325x2
325x2
Add=15" box
325x2
325x2
325x2
325x2



Speed Deads-Mini bands-Probably add 50lbs at the top.
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Lunges
75x8
75x8
75x8

L-Holds-oly rings
20s
30s
30s

Felt good today.

Tomorrows conditioner 21-15-9 thrusters/pullups fuhh.....

[Mr.ILL]

DE Bench
bw:200.2

Speed Bench-Paused all reps
225x3
225x3
235x3
235x3
235x3
235x3
225x3
225x3

Pin press=Pins just above chest
225x8
225x6
225x8

Skull Crusher
75x15
85x15
95x15

Fran-21-15-9 Thrusters#95 pullups-6:03

Why is Fran such a bitch? On paper it doesn't look that bad then it leaves me withering in pain for 20 minutes. I think if I did this fresh and worked on my pullups I could do it sub 5mins.

[Mr.ILL]

back/bis
bw:203
Barbell Row-Rarely do this cause of lower back strain hence why I'm terrible at these.
185x6
185x6
185x10

NG pullups
bwx6
bwx6
bwx8

Curls
85x6
85x8
85x8

Handstands against wall
30s
30s
Should be able to start walking sideways against the wall in a week or two here. Then make the transition to walking without a wall.

[Mr.ILL]

ME Lower
BW:202.2

Squat-132lbs chain
135x5
225x3
315x1
365x1
405x1
415x1
465x1
470x1

Piece of **** phone only plays the audio for the 470 but here's a video of the 465.


SUMO SLDL
315x5
355x5
355x5

Standing band crunches
x20
x20
x20

Reverse Hyper
x10
x10
x15

Conditioning-Something easy today. Tomorrow will be a touch metcon.
Jumprope 60:30x8

[Mr.ILL]

ME Upper
BW:200

Reverse band bench-Doubled minis. I think these take 115 away at the bottom and pretty much nothing at the top maybe 5-10lbs

225x5
315x3
365x1
405x1
430x1PR


Slanger
405x6


Paused Bench
275x4-lol reverse bands took a lot out of me.
275x3
275x3

Flies-Mini bands
30x12
30x10
30x12
30x12-Drop DB's bandsx5

Oly ring pushups
25x15
had to shut it down here. Tennis elbow flared up.

DB preacher Reverse curls
I really need to strengthen my brachioradialis. I believe strengthening that will help my elbows out a lot.
15x20
15x15
15x20

Conditioning KB Swing#45 Box jump 24" 21-15-9-5
5:08-Not too bad I just need to speed the box jumps up.

[Divall213]

In. Looking big and respect the fact that you want to stay 'fit' and keep your athleticism at your weight etc.

Keep it up OP

[Mr.ILL]

In. Looking big and respect the fact that you want to stay 'fit' and keep your athleticism at your weight etc.

Keep it up OP

Thanks man! I've done a few years of the get fat, out of shape and strong training. I'm done with that. I'm still keeping a strength bias but with the goals to be more well rounded.



DE Lower
Bw:202
Paused Speed Squat-Safety squat bar. Haven't used this bar in a long ass time so I kept the weights lights.
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2
225+choked average bandsx2

Speed Pulls
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1
275+mini+micro-minix1

Lunges
70x10
70x10

Reverse hyper
x15
x15
x15
x15

Conditioning-Sled 160lbs 240ft every 90 seconds. Last two rounds I took off 25lbs and only did 180ft. This killed my peronus longus(lateral calf)

[Mr.ILL]

ME bench

Floor Press-Paused reps,thumbs length from the smooth
135x5
185x3
225x1
245x1
265x5
225x11-no pause

Dips
106x7
106x7
106x8

Push Jerk-Skill work
135x1
155x1
185x1
185x1
185x1
185x1
185x1
I need to not pause when I dip



Conditioning-8rounds
5 pullups 10wall balls#16 10' 15 pushups-13:40-lol... Shoulders bottomed out on the push ups. Had to break them up in sets of 5 after round 2. At least I found something I need to work on.

Reverse Hyper
x15
x15
x15

[Mr.ILL]

RE Bench

Bench-92lbs chain
205x10
205x9
205x8
205x6
Stayed away from failure left a rep or two in the tank on every set.

Deficit pushups
bwx12
bwx12
bwx12
bwx20

Skull Crushers
x12
x10
x15

Conditioning: Shoulder to over head#135 and Sled drags#160lbs
15-240'-9-240'-5-240' 5:28
Felt pretty good about this. Push press and push jerked about 60/40. Should have done 21-15-9 the pressing went better than expected.

[Mr.ILL]

Hoping on the Cube Bandwagon
BW:199

RE Deadlift
2" deficit 320x8

4"block pulls
390x3
390x3

SSB Squat
225x8
225x8
225x8

Ghetto ghrs
x10
x8
x6
x6

Reverse hyper
x15
x15
x15

Conditioning
Tabata wall balls 10' #20 score=64

[Mr.ILL]

1:27.6 500m c2

[Mr.ILL]

ME Lower-

Squat Double reversed Micro Minis-These bands are very light. Only took 35lbs total away at the bottom.
Worked up to
525x1

405x8

Deadlift-Conventional-opposite stance touch 'n go.
405x6
405x9

Spread Eagle situps
45x15
45x15
45x15

Reverse Hyper
x15
x15
x15

[Mr.ILL]

ME Lower

Squat
45x10
135x5
225x3
315x1
405x1
455x1
500x1




Front Squat
345x3
345x4

Feeling pretty strong here. I'll go for a 1rm here soon.

35 Wall balls-#20 10'
240ft sled drag-#160
25 wall balls
240ft sled drag
15 wall balls
240ft sled drag

6:30-Fuk balls that hurt. Went all out on this. Went outside and laid in the parking lot for 10 minutes. My glutes wouldn't stop burning.

[Mr.ILL]

Thanks man


Abs are still wrecked from GHD situps on Wednesday! Surprisingly they held up on front squats.

ME Lower
Front Squat
135x5
225x5
315x1
365x1
415x1
425x1-PR!
315x10-PR! +2



Deadlift- opposite stance
405x5
405x7

GHR's
x12
x10
x10

Walked half a mile with a weighted vest.... God I hate treadmills, never doing that again lol.

[Mr.ILL]

315x10

[Mr.ILL]

ME Lower

Reverse Band Squat-Average bands
545x1
585x1
615x1

455x7

Deficit Deadlifts-1"
375x6
375x8
375x10

GHR's-Against a mini band
x15
x12
x12

Reverse Hypers
x12
x12
x15


Going to do some conditioning tonight, bleh......

[Mr.ILL]

Hit an all time Back squat PR!
565x1 PR!!!

After that I did 405x11-PR

Hit a rep PR with 405 after.


Off to do some conditioning via EMOM....

[TheBeastTyler]

Nice job on the PRs, man. You gonna post in here more often? lol

[Mr.ILL]

Thanks! Yea I plan on being more consistent with logging my journal.

Today is ME Upper
Worked up to 335+bands and chains. I'd guess this is around 400 at the top. Pretty happy with this considering I did a burpee/thruster couplet yesterday.



Afterwards I took the straight weight down to 275 and got 7 reps.

Tonight I'll be doing a sled and Shoulder to overhead couplet for conditioning.

[Mr.ILL]

Did some Sled Drags on the turf. 160lbs 220ft every 90 seconds 8 rounds.

[Mr.ILL]

21-15-9 Toes to bar
35-25-15 Wall Ball #20 10'
7:17

I need to get better at toes to bar. My powerlifter shoulders have a hard time with kipping I need to really start working on my shoulder mobility. The 21 I broke in 15/6. The 15 into 8/7. Normally I can do the 9 unbroken but not today. Did 5/9

I also need to work on my quick recovery. When I break things up I should only be resting 10-20 seconds where toward the end of workouts I end up taking 30 seconds breaks.

[Mr.ILL]

ME Upper
BW:208

Bench
45x20
95x10
135x5
185x3
225x2
275x1
315x1
355x1
375x1-PR!!! Finally! Only took me two years.

315x7

Floor Press-Football bar
This bar is tricky.
225x5
225x7

Shoulder press
95x6
115x6
125x6
135x6
140x6


I've got a short metcon tonight
5RFT
5 shoulder to overhead 125
5 box jumps 30"
12 KB swings 53#

I'm pushing for sub 7mins.

[Mr.ILL]

Tonight Metcon
5RFT
5 shoulder to overhead #125
5 box jumps 30"
12 Russian swings 53#

6:24

Ehhh felt okish about this. Definitely need to bring my conditioning up though.

[Mr.ILL]

DE Lower

Speed Low Box Squat
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2
315+40chainx2


Speed Deads
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

KB Lunges
35x15
35x15

Sled Drag 1 mile #70lbs. Quarter mile of it was uphill too. Calves burned!

Reverse hyper
x20
x20
x20

[TheBeastTyler]

Awesome job with the bench the other day. Grats! I'll be happy when I can just get 300 lol

[Mr.ILL]

300 is an epic milestone. I remember my first 300. Such a great feeling. 225, 250, 275, 300, 315, 365. Such epic milestones. I'd love to get 405 someday.