First off a little about me. I've been training fairly consistently for about 4 years. Used to post on here back in the day. In those 4 years I went from a 170lb grappler to a 245lb powerlifter. I have had quite a few setbacks:
May-August 2006. Had a rigorous internship on Capitol Hill and did not get to work out very much. Got a bad cold and ended the summer at 192, down from 208.
May-August 2007. Spent a summer abroad in Africa. I didn't get to lift or eat. Went from 215 to 190
January 2008. Got the flu and lost 20 lbs. 215 down to 195.
During this time period I used a 4 day a week upper/lower split that was sort of like WSB training. Trained with a powerlifting team in Phoenix and started getting into using double ply gear. Did lots of squatting in briefs during this time. Almost every workout.
Last summer I decided to change things and began training by myself with the online assistance of Mike Tuchscherer. This is when I started suffering injuries. I had some knee problems and in early August about a month out from a meet I pulled my inner rhomboid.
Around this time I decided to get away from powerlifting. My blood pressure was 150/90 ish, I was eating nonstop, I was bloated and didn't feel good.
In September I used the 5/3/1 for 8 weeks and hated it. After that I did a Poliquin program I can detail if people want, then DC.
Since then I have gone from 245 to 220 while dropping about 9% bodyfat. I have also started cycling a bit and I go rock climbing twice a week. My goal is to have good vitals, stay strong in the gym and get better at cycling and climbing. My resting heart rate went from 80bpm to between 55-60 on average. My blood pressure is usually 120/70-80.
OLY squat- 365x6, Haven't taken a 1rm in a while. Hit 515x3 in briefs and I have squatted around that with straps down in a suit. I squat with just a belt now
RDL- 405x5 (about 2 inches off flow)
Rack Pull- 635x3
CG bench-275x3, 300x1
Strict Press- 185
All of these numbers are from July-August 2008. I will update when I hit new ones. I will try to be as detailed about my training as possible. I use 3 to 4 week microcycles and adjust depending on my immediate and long term goals. I have used almost any type of program you could think of. Due to the setbacks listed above, I have come from absolutely nothing to hitting PR's in 12 weeks 3 different times.
I take a slow release protein at morning and night
During and after my workouts I take 5 scoops of Xtend
Depending on my carb levels for the day, I take 1 scoop of Cytomax during training and 1 after if I need
My only other supplement is beta alanine
I am a poor college student. I don't have money for supps, so I put my effort into my diet and training.
I have several carb choices that I choose from during the day:
-Old Fashioned Oats
-Wild and brown rice
How much I eat of each depends on my carb levels for the day. If I ride a little longer or climb a little more than normal, I compensate with some simple carbs after. Never anything garbage. I do not cheat on my diet unless I have to. If I do I eat something that usually has organic dough, a pita or maybe a sandwich with whole grain bread. I don't do fast food or candy or any of that kind of stuff.
I also have several protein sources:
-Lean pork chops
-Lean cuts of steak
-Zero Impact protein bars. These are for when I am at work and can't eat a prepared meal.
For fats I supplement with:
-various nuts, no peanuts as I am allergic
-fish oil when I can afford
My training and diet is really simple and straightforward. IMO this is the only way to do it. I don't put much into supplements and the newest, greatest workout routines. Smart training and dieting goes a long way.