This is going to be my new ongoing log with various types of programming to reach my ultimate goal of having a high leve of power / performance / size / speed and endurance aka an all-around elite badass.
Right now I am following WS4SB III, but I will be deviating/altering the program from it's original template. I will not be choosing many of the traditional assistance exercises that have been recommended by DeFranco - at least not as suggested. I will be incorporating more functional movements, and will not be using DB's, especially for the volume portion of the routine.
I'm basically looking to kick my ass in several ways while learning new skills. This is going to be a very broad log, with aspects of powerlifting, bodybuilding, GPP, conditioning and speed training with a hell of a lot of mobility/rehab/prehab going on.
Clearly I can't focus on all at once (several though, yes), so I will be periodizing my programming until I have a good general foundation in all of the above, then let's see what happens.
My Current Stats:
Height: 6'2"
Weight: 240 lbs
BF%: ~18%
Body composition wise, I am aiming for 230lbs, 10-12%BF and will be happy to maintain this as a new set-point.
Diet:
I will be aiming to eat more or less a very clean Paleo diet, with carbs around my training as required. I will be carb-backloading whenever possible, as long as my workouts are in the evening.
Supplements: TBD
Note: I am coming off several injuries over the past couple years and am getting my #'s back up. I had 2 SLAP tears and one herniated disc. I had 1 SLAP repair, the other shoulder I'm doing PT for and working around it as it's minor compaired to the other side I had repaired - but I do need to work on stability for the shoulders now. For the disc herniation, I had to do yoga several days per week, along with TONS of PT/rehab work for almost a year to get my strength back to the point where I don't feel pain squatting/lifting. Bare with me, these #'s will hopefully shoot up quickly now! The interesting thing is that I've gained a lot of my size back quickly, just not the strength yet, as I kept having setbacks in progress (mainly pain and occasional re-injury) but I am fairly pain free now.
Right now I am following WS4SB III, but I will be deviating/altering the program from it's original template. I will not be choosing many of the traditional assistance exercises that have been recommended by DeFranco - at least not as suggested. I will be incorporating more functional movements, and will not be using DB's, especially for the volume portion of the routine.
I'm basically looking to kick my ass in several ways while learning new skills. This is going to be a very broad log, with aspects of powerlifting, bodybuilding, GPP, conditioning and speed training with a hell of a lot of mobility/rehab/prehab going on.
Clearly I can't focus on all at once (several though, yes), so I will be periodizing my programming until I have a good general foundation in all of the above, then let's see what happens.
My Current Stats:
Height: 6'2"
Weight: 240 lbs
BF%: ~18%
Body composition wise, I am aiming for 230lbs, 10-12%BF and will be happy to maintain this as a new set-point.
Diet:
I will be aiming to eat more or less a very clean Paleo diet, with carbs around my training as required. I will be carb-backloading whenever possible, as long as my workouts are in the evening.
Supplements: TBD
Note: I am coming off several injuries over the past couple years and am getting my #'s back up. I had 2 SLAP tears and one herniated disc. I had 1 SLAP repair, the other shoulder I'm doing PT for and working around it as it's minor compaired to the other side I had repaired - but I do need to work on stability for the shoulders now. For the disc herniation, I had to do yoga several days per week, along with TONS of PT/rehab work for almost a year to get my strength back to the point where I don't feel pain squatting/lifting. Bare with me, these #'s will hopefully shoot up quickly now! The interesting thing is that I've gained a lot of my size back quickly, just not the strength yet, as I kept having setbacks in progress (mainly pain and occasional re-injury) but I am fairly pain free now.