geek gets lean

[geek23ka]

Hiiiiii O35!!

So, I've had a thread for just over a year and a half in the ladieZ section entitled "geek gets tough," but I have decided to change my focus. I want to get lean. My goal is about 150, and then begin bulking/training in earnest for powerlifting. WHOOP!

My plan so far is to work with ACC on my diet, and take suggestions from him about training stuff as well. 531 worked pretty well for me for six months before I sorta lost the plot. Life stuff, including a big move happened. Now, I will work 351 with the beginners structure as per Wendler. Accessories are up in the air right now. Need to get that pinned down.

I will also be doing some cardio, for heart health (and let's face it, for burning some calories.Ii use it for that reason), as well as yoga for mobility.

My lifts have gone down due to being so unfocused and then trying crossfit for a couple weeks (my knees are still recovering. ouch), but I think I can get them up and then some if I keep after it with 351, despite dieting.

I went to blackironbeast.com for the 351 calculations. MAN, that is a great calculation page there! I need to drop some silver in the donation tab.

Here is week 1

MONDAY
squat
5 × 72 [10,2.5,0.5,0.5]
5 × 90 [10,10,2.5]
3 × 108 [25,5,0.5,0.5,0.5]
3 × 126 [35,5,0.5]
3 × 145 [45,5]
3+ × 162 [45,10,2.5,0.5,0.5]
3? × 180 [45,10,10,2.5]

bench press
5 × 60 [5,2.5]
5 × 71 [10,2.5,0.5]
5 × 81 [10,5,2.5,0.5]

assistance
BOR, GM, bench dips, ab rollouts


WEDNESDAY
deadlift
5 × 90 [10,10,2.5]
5 × 113 [25,5,2.5,0.5,0.5,0.5]
3 × 135 [45]
3 × 158 [45,10,0.5,0.5,0.5]
3 × 180 [45,10,10,2.5]
3+ × 203 [45,25,5,2.5,0.5,0.5,0.5]
3? × 225 [45,45]

military press
5 × 45 []
5 × 45 []
3 × 45 []
3 × 51 [2.5,0.5]
3 × 58 [5,0.5,0.5,0.5]
3+ × 65 [10]

3? × 72 [10,2.5,0.5,0.5]
assistance
?


FRIDAY
bench press
5 × 45 []
5 × 55 [5]
3 × 65 [10]
3 × 76 [10,5,0.5]
3 × 87 [10,10,0.5,0.5]
3+ × 98 [25,0.5,0.5,0.5]
3? × 108 [25,5,0.5,0.5,0.5]

squat
5 × 100 [25,2.5]
5 × 117 [35,0.5,0.5]
5 × 135 [45]

assistance
?

Tomorrow, I hope to get to the 8:15 yoga class before lifting (kids make this difficult getting to classes that early sometimes), and on Tuesdays and Thursdays, I will have a choice of tai chi or restorative yoga (read MOBILITY!) and then some elliptical or running.

Diet Stuff

Currently I am just trying to honestly count everything I take in, over at mfp http://www.myfitnesspal.com/food/diary/geek23ka << gawkers welcome. When I feel stable enough, I will work on dieting.

Dieting is my main focus, but I am skittish and sort of nuts about food stuff. I will post everything about dieting here on the daily.

like, Today!
Totals
1,599 calories
113 carbs
64 fats
130 protein

Today was a good day. My protein was just about perfect. That's my main focus for macros. The rest falls where it may. I would love to eat about 1600 daily, but for now, I am happy just putting everything down that I eat.

So, that's my plan. I really like O35 peeps and have been spending more and more time reading your journals and thought a move here would be nice. I will always love and visit my ladieZ, though! Some great gals over there.

[Jtbny]

Hiya Geek. Welcome to journaling over here Subbed in another epic Geek journal. I'm rooting for you!

[EB68]

I'm in. Long time no talk geek, I don't get to post as much as I used to, but will follow along as much as possible.

[geek23ka]

Hiya Geek. Welcome to journaling over here Subbed in another epic Geek journal. I'm rooting for you!

YAY!!!

I'm in. Long time no talk geek, I don't get to post as much as I used to, but will follow along as much as possible.

god, right? darn life getting in the way of goofing off on the internet with fellow lifters. hi. it'll definitely be easier to peek in on you if i'm over here.

[SteveWright1]

Welcome to the 035 journal forum Geek23ka

I am a bit old fashioned and do not intentionaly visit the ladies forum
I have been in there, when a thread title caught my attention on the main page, but as soon as I realised where I was, I sheepishly wandered out
so I have not seen your previous journal, but will follow along, without commenting often, for this one

[doughnutgut]

IN.

[EjnarKolinkar]

Good luck on getting supremely ripped!

You can do it, no doubts.

[thehobbes]

Hai G..................... INNNNN!!!!

[LisaSkinnoble]

in and subbed!!

Welcome to the O35 journals.

[Big_Sky_Guy]

Welcome!

[Scrabbz]

And I too, shall follow. Glad to see you're doing well, geek. I'm here to lend my support as always.

[geek23ka]

IN.

LOL!!

Good luck on getting supremely ripped!

You can do it, no doubts.

hi ejnar! thanks for the support.

Hai G..................... INNNNN!!!!

WHOOP!!! and tell your mailbox to pepper its angus!

in and subbed!!

Welcome to the O35 journals.

hi lisa! thanks for peekin in. yay!

Welcome!

aw, thanks, bsg. your voice rang through my head when i finally decided that the box in town was not right for me. thank you for your wise words.

And I too, shall follow. Glad to see you're doing well, geek. I'm here to lend my support as always.

hiiiii scrabbz!


workout to follow and then some visiting.

[geek23ka]

one hour of yoga. got a bit of a sweat worked up! and nice stretching.

Cycle 1, Week 1, Day 1
351 for powerlifting, beginners style

squat
5 × 75 [10,5]
5 × 90 [10,10,2.5]
3 × 110 [25,5,2.5]
3 × 130 [35,5,2.5]
3 × 145 [45,5]
3+ × 165 [45,10,5] (lift it at 3 for now.)
3? × 180 [45,10,10,2.5] (left it at 1 for the joker set)

bench press
5 × 60 [5,2.5]
5 × 75 [10,5]
5 × 85 [10,10]

assistance

Good Mornings
115x8
135x5
135x5
135x5

DB Rows
20x10
25x10
30x10
35x8
40x6
45x5
50x5

Bench Dips
x8
x8
x8

Now I am home, got a post roast going in the crock pot, and about to clean, and then make lunch for the hubbz.

Tomorrow either running, or elliptical.

[Scrabbz]

Great start to the program, geek. Your squats are very impressive, much better than mine. You'll progress very nicely.

[geek23ka]

Great start to the program, geek. Your squats are very impressive, much better than mine. You'll progress very nicely.

LIES!!! you are doing 200 for reps, mister scrabbz. thats pretty damn kick ass.

thanks, though!

i fergot to sub to my own journal.

IN!

[Big_Sky_Guy]

I am lucky to have an owner that respects a level of specialization. Most CF's don't.

[acrawlingchaos]

HEYHEYHEY!!! Welcome to the old people's home!

[ilovethe80s]

You moved, just found you IN!!

[lynore]

Will be following along. Good luck!

[thehobbes]

Awesome rowing, nice squats too!

WHOOP!!! and tell your mailbox to pepper its angus!

Excited Ham is excited.

[doughnutgut]

Solid first cycle.

Like the idea of keeping the 3+ at 3 for now. seems legit.

GM DBR and Dips eh. Nice accessory work added in as well. Enjoy the potted food. You deserve that for sure.

[UnaChispita]

IN!





Hi geekie! Hope you are well.

[latebloomingmom]

Una that is friggin creepy

HI Geeky I am gonna be peeking in to see how you are doing

[thehobbes]

Una that is friggin creepy

THIS, wtf? Would be better if it was a dancing chicken.

[geek23ka]

I am lucky to have an owner that respects a level of specialization. Most CF's don't.

yeah, definitely. i actually overheard one of the trainers disapraging the low bar back squat. aside from the injuries and high rep oly lifts.

HEYHEYHEY!!! Welcome to the old people's home!

*kicks your walking cane out from under you* OOPS!

You moved, just found you :-) IN!!

yay!!! lifting rockstar is gonna stay with me.

Will be following along. Good luck!

aw, thanks lynore!

Awesome rowing, nice squats too!


Excited Ham is excited.

there will be two mailbox items. one might show up later than xmas, but i hope it gets there on time.

Solid first cycle.

Like the idea of keeping the 3+ at 3 for now. seems legit.

GM DBR and Dips eh. Nice accessory work added in as well. Enjoy the potted food. You deserve that for sure.

the pot roast is pretty delicious. i should have added beef stock instead of water for more depth of flavor, but it's still good stuff.

i am trying out accessory work. don't know what will stay or go. i am totally open to suggestions!

IN!





Hi geekie! Hope you are well.

i'm doin pretty ok. glad you're back!!!!! good lord.

Una that is friggin creepy

HI Geeky I am gonna be peeking in to see how you are doing

yay!

THIS, wtf? Would be better if it was a dancing chicken.

ooooo! i have a good dancing chicken one....



it's from a really great weird movie called Stroszek.


workout comin up!!

[geek23ka]

Cycle 1, Week 1, Day 2
351 for powerlifting

deadlift
5 × 95 [25]
5 × 115 [35]
3 × 135 [45]
3 × 160 [45,10,2.5]
3 × 185 [45,25]
3+ × 205 [45,35] stayed at 3 CHALK, DO
3? × 225 [45,45] got 6 CHALK, MIXED

military press
5 × 45 []
5 × 45 []
3 × 45 []
3 × 55 [5]
3 × 60 [5,2.5]
3+ × 70 [10, 2.5] stayed at 3
3? × 75 [10,5] got 5

assistance

Cable Row SS Lat Pulldown
100x10/85x10
100x10/85x10
100x10/85x6, 85x4

BB Bicep Curls
45x5
45x3 (bent back to get that third rep)
attempted to curl with 15# DB weights after that, and that hurt too much, too. It was my forearms that were limiting me. They were hard as rocks and felt like I couldn't even get a contraction in.

So I went home. Is that what you call SWOLE?

NUTRITION

Monday
1,696 cals
91 carbs
83 fats
142 protein

Tuesday
2,743 cals
314 carbs
139 fats
72 proteins


Wednesday is mapped out. Should be under 1750 with approx 150 in protein.

Notes

Trying to log every single thing I eat, embarrassing or not. I didn't actually log yesterday, but forced myself to track it today, which was great for me to see.

I am committing to diet starting on January 6th, but I am attempting to rein it in and get it under control before then. Every day the goal is under 1750 with 130+ of protein. Saturdays are 2250.

Training goal is to maintain strength. If I gain in strength while dieting so much the better, but I am not going to count on it or get frustrated if it doesn't happen.

I do have some cardio goals. I want to run 5k's without stopping to walk. I will also start working on trying to get a pullup. First goal is to be able to do a dead hang for ten seconds. My grip strength is for ****.

[acrawlingchaos]

Good to see that you'll be logging all the numbers. Don't feel you have to post them daily, as long as you post it eventually (I usually posted weekly). Find a rhythm that you can commit to with macro posting. Since the official day is Jan 6, that means loosen up the cals on Christmas and New Years.

It will be fun to watch the program (can you post the links in here?). Strong starting.... everything. Beastly deads!

[Jtbny]

Good to see that you'll be logging all the numbers. Don't feel you have to post them daily, as long as you post it eventually (I usually posted weekly). Find a rhythm that you can commit to with macro posting. Since the official day is Jan 6, that means loosen up the cals on Christmas and New Years.

It will be fun to watch the program (can you post the links in here?). Strong starting.... everything. Beastly deads!

Dieting is ...um....fun....

I tried thinking back to when I've ever seen a woman deadlift and I can't ever...ever...ever recall any deadlifting 225....for my single let alone for reps. You would be the strongest chica in my current and my old gym in Florida by far

[geek23ka]

Good to see that you'll be logging all the numbers. Don't feel you have to post them daily, as long as you post it eventually (I usually posted weekly). Find a rhythm that you can commit to with macro posting. Since the official day is Jan 6, that means loosen up the cals on Christmas and New Years.

It will be fun to watch the program (can you post the links in here?). Strong starting.... everything. Beastly deads!

thanks i will. if you have any ideas on what sorts of accessories i should do and on what days, i am all ears.

the 351 is called "531 for powerlifting"

simple outline as follows:

Wendler 5/3/1 For Powerlifting
Jim Wendler made the following modifications for his newest e-book:
531 for Powerlifting: Simple and Effective Training for Maximal Strength

Modification #1
Jim Wendler switched weeks 1 and 2 around, and added a few heavy singles.
Week 1: 3 x 3, plus a few singles
Week 2: 3 x 5 only perform requisite reps
Week 3: 3 x 5,3,1, plus a few singles
Week 4: Deload

Include three days of hard conditioning (hill sprints) on nonconsecutive days. (for me, this will be the C25K program. if i get the guts to start it again)

http://muscleandbrawn.com/wendlers-5...ifting-system/

I have done a further wendler approved modification; the one for beginners. so i squat and bench 2x a week. on squat day, i bench light, and on bench day i squat light. i also combine deads and ohp into one day.

Dieting is ...um....fun....

I tried thinking back to when I've ever seen a woman deadlift and I can't ever...ever...ever recall any deadlifting 225....for my single let alone for reps. You would be the strongest chica in my current and my old gym in Florida by far

you know, there are so many strong women here, that i can easily get lost thinking about how much work i have to do to get "strong," so it's nice to hear that for normal people who workout, i am already pretty strong. thanks.

dieting makes me too! but i am trying to gear up my head and align everything so that i can get where i want. which is 150 lbs of lean beast and then bulk for more beast. heh.

[ilovethe80s]

Nice deadlifting and pressing there! I've been meaning to switch my bench from 531 to 351, too. You've inspired me, will do it at the end of this cycle. For your accessories, what is on your wishlist for things to strengthen and work on? You've mentioned the squat forward drift, anything else there and what for bench /dead? Your work is looking nice and balanced. When in doubt, lats