iddc
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I've decided to start logging my training again here on AM.
Where I work powerlifiting isn't very popular. I'm the only one at my gym who uses strength training principles and has the drive to become stronger. So I don't get any guidance and don't know if I'm performing the movement optimally.
I believe that thru this log and with all the knowledge, expertise and experience you guys have here I could get some help and guidance to reach my goals.
Height: 5'8
Weight:73kg current
Training:
5-3-1 based on periodization for supplemental and accessory work. Current training maxes
Bench: 245
OHP: 135
Squat: 360
Deadlift : 225
I've lowered my training max for my squat while I'm still strengthening my lower back and relearning the correct movement pattern for the Deadlift. My short term goals are getting a 260 on BP. 150 on Ohp.
Get the squat back to 420 and a 405 on dl.
From there I plan on getting a 270+ BP, 165+ Ohp, 450 squat and back to a 470 dl.
Diet:
Cal from 2600-2900.
240g protein
300g carbs
85g fat
Aprox
Supplements: mostly basics creatine, ba, cit mal, multi, fish oil, zma, whey. For pre-workout I have 1 and a half bottles of stimul8 that I bought around 3 months ago, I mix 2g of that with 4g creatine, 3.2g ba and 6g cit mal 1:1.
Just came back from a deload week and now it's time to get it on!
Where I work powerlifiting isn't very popular. I'm the only one at my gym who uses strength training principles and has the drive to become stronger. So I don't get any guidance and don't know if I'm performing the movement optimally.
I believe that thru this log and with all the knowledge, expertise and experience you guys have here I could get some help and guidance to reach my goals.
Height: 5'8
Weight:73kg current
Training:
5-3-1 based on periodization for supplemental and accessory work. Current training maxes
Bench: 245
OHP: 135
Squat: 360
Deadlift : 225
I've lowered my training max for my squat while I'm still strengthening my lower back and relearning the correct movement pattern for the Deadlift. My short term goals are getting a 260 on BP. 150 on Ohp.
Get the squat back to 420 and a 405 on dl.
From there I plan on getting a 270+ BP, 165+ Ohp, 450 squat and back to a 470 dl.
Diet:
Cal from 2600-2900.
240g protein
300g carbs
85g fat
Aprox
Supplements: mostly basics creatine, ba, cit mal, multi, fish oil, zma, whey. For pre-workout I have 1 and a half bottles of stimul8 that I bought around 3 months ago, I mix 2g of that with 4g creatine, 3.2g ba and 6g cit mal 1:1.
Just came back from a deload week and now it's time to get it on!