Okay.... so I tried this once before. Thread for some reason says “Waiting for approval before being displayed publicly”. Not sure why, tried contacting admin so here is round 2. Original OP:
STARTING UPDATE: (also adding to OP)
5’11, 180.4lbs upon waking.
PICTURES:
GOALS:
I don’t really have a specific “goal” or goal weight out of this run. Just to continue improving my lifts and physique. My bench press progression has been my biggest focus the last few months due to COVID-19 quarantine (can’t deadlift in my home setup, and also have a history of back injuries stemming from squatting so I’m not too eager on strength training my squats though quarantine has forced me to resort back to them). Day 1 I will be going for a 5RM on bench of 275. Hopefully if we drop 7-10lbs+ we can keep strength steady or even continue gaining.
TRAINING:
I ran Smolov in April and bench jumped from 285x1 to 305x1 (and 310x1 with some major hump), all while dropping from 182-185 down to 173. I’m now progressing my bench using the Texas Method. And as part of holding onto my Smolov gains I went back to eating near or slightly above maintenance (why I’m back to the 180s, and also some beers ). Here is my split brake down
D1: PUSH/5x5 Bench
D2: LEGS/10x10 GVT Squat
D3: PULL/3x5 Bench Speed Reps
D4: 5RM Bench/Tricep focused PUSH
D5: Some weeks I hit Back twice
I obviously don’t run these days quite back to back usually an off day between D3 and D4 or may hit an arm day or something in there. I work nights and am on a rotating schedule so when I have a day(s) off I usually spend it out doing things and typically will not lift that day. It’s been working well so far.
QUARANTINE:
Last thing I want to say is that obviously this whole COVID-19 dilemma and the quarantine/stay-at-home orders have made things difficult (and also influenced my odd training split). My gyms have just recently reopened, and though I suspect this whole thing may be a bit played up by media and the hands that be I’m going to be continuing to train at home for now. Once I decide to head back to the gym my split will likely change to either PHAT or PPL.
SUPPLEMENTS:
DIET:
Was eating prob around 3.2-3.4k cal/day as “maintenance”. Gonna be tracking first few days (then I eat pretty monotonous). Around 2.5-2.7k, and then adjust based on that. Okpeacebye.
STARTING UPDATE: (also adding to OP)
5’11, 180.4lbs upon waking.
PICTURES:
GOALS:
I don’t really have a specific “goal” or goal weight out of this run. Just to continue improving my lifts and physique. My bench press progression has been my biggest focus the last few months due to COVID-19 quarantine (can’t deadlift in my home setup, and also have a history of back injuries stemming from squatting so I’m not too eager on strength training my squats though quarantine has forced me to resort back to them). Day 1 I will be going for a 5RM on bench of 275. Hopefully if we drop 7-10lbs+ we can keep strength steady or even continue gaining.
TRAINING:
I ran Smolov in April and bench jumped from 285x1 to 305x1 (and 310x1 with some major hump), all while dropping from 182-185 down to 173. I’m now progressing my bench using the Texas Method. And as part of holding onto my Smolov gains I went back to eating near or slightly above maintenance (why I’m back to the 180s, and also some beers ). Here is my split brake down
D1: PUSH/5x5 Bench
D2: LEGS/10x10 GVT Squat
D3: PULL/3x5 Bench Speed Reps
D4: 5RM Bench/Tricep focused PUSH
D5: Some weeks I hit Back twice
I obviously don’t run these days quite back to back usually an off day between D3 and D4 or may hit an arm day or something in there. I work nights and am on a rotating schedule so when I have a day(s) off I usually spend it out doing things and typically will not lift that day. It’s been working well so far.
QUARANTINE:
Last thing I want to say is that obviously this whole COVID-19 dilemma and the quarantine/stay-at-home orders have made things difficult (and also influenced my odd training split). My gyms have just recently reopened, and though I suspect this whole thing may be a bit played up by media and the hands that be I’m going to be continuing to train at home for now. Once I decide to head back to the gym my split will likely change to either PHAT or PPL.
SUPPLEMENTS:
- EP1LOGUE (@ rec dose)
- True Shred (@ rec dose)
- Creatine (@ 5g ETD)
- C4 Ultimate (@ 1/2-1 scoop ETD)
- Multi’s
DIET:
Was eating prob around 3.2-3.4k cal/day as “maintenance”. Gonna be tracking first few days (then I eat pretty monotonous). Around 2.5-2.7k, and then adjust based on that. Okpeacebye.
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