Starting this log to keep track.

3-month goals are as follows:

1. Get leaner 10% BF @ 200-205

2. Put weight over my head, try OHP and later try C & J

3. Arms, Lats, Traps, chest Thursday

4. Squat Tues.

5. DL Sat.

6. Conditioning

7. Track food intake

8. Sleep 8 hours per night (averaging 5.5 right now)

Today
DL 2" Deficit
2x5x135
1x5x225
1x5x315
1x3x365
1x3x405
1x3x455
3x3x485 (gassed on 3rd rep of 3rd set)

HBBS Doubles (kilos)
1x8x70
1x5x120
1x3x160
1x2x180
1x2x200
2x2x210

Incl BP
1x8x135
1x6x185
1x3x225
1x3x255
2x3x275

Shoulder Work to get my left should un****ed. Stretched on the table by coach and then PT who stuck her two fingers deep into my Lat at/under my armpit to help release the scapula.....pain while triggering a laugh reflex...weird but once she got in there far enough she then pulled my lat out and down...weird but it worked the scapula released and I had more range of motion in that shoulder....

Going to schedule some sessions with her to try and get my shoulder healthy enough to put weight over head so I can clean and jerk and maybe even snatch.

Wow. 3 month log to get to 10%.


Subscribed!!!!!

When I maxed out my prior year's goals in June I was 220 at ~15-18%.

I figure 12 weeks 1-1.5lbs pound a week 12-18llbs

Puts me right around 205 at what I hope will be 10%.

Do you think not possible? If so, would you please tell me why?

I followed your log and you have gotten pretty lean.

It's not the end of the world if I fail to get to 10%. But, I thikn I can get close. I am very concerned about strength maintenance. When I am done, I still want to be able to DL and Squat >500lbs.

WRT food, I have just started removing the few items from my diet that are not nutritionally optimal. Keeping protein up to around 1-1.5grams per lb of lbw. and basically eating protein and complex carbs with an occasion simple carb. Everything coated in heaps of mayo of course.

I was thinkking of going Keto for a while but I hate that and I think limiting complex carbs adversely affects my ability to train.

I am going to start some kind of cardio effort twice a week.

What do you think?

Today I was 215lbs.

Obviously very possible. But I just think its going to be hard work. That's why I am subscribed!! For sure you will get to 12-13% no problem IMO. I think those last 2-3% is going to be real tough though, especially with your requirements of not losing strength. If you didn't care about strength you could just probably cardio away the last 2-3%. But I question how much cardio you can do and keep strength levels up.

Also I think you will be happy when you get to 12-13%. I think that's a healthy level that makes you look good, feel good, and still be able to go out and splurge once in a while. But obviously that's just my opinion, you may not like 12% and decide to go to unchartered DeMichelian territory

LOL Loco you cursed me. Weighed in at 217 this morning.

Shoulder warm up
Seramans 2x12
Doorway Stretch 2x12
Pushups 1x15

Upper Body
Flat Bench
1x10x135
1x8x185
2x6x225
1x6x205
Full range of motion, paused

Sup Chin
1x8+BW
3x6+40
Full range of motion, descend to bottom pause, pull up

Pretty happy with all of this. Shoulder is getting better. Wasn't able to flat bench without pain before and could not get all the way to the bottom on chins

Post workout shoulder stretching

Switching DL w/OHP today. DL tomorrow.

OHP
2x15x45
1x5x85
1x5x135 Heavy
1x3x155 Tried for 5 failed
1x5x135

Not sure what I should be doing here for programming. Jsut wanted to get it going. Felt good, no pain. Kept a pretty narrow grip. Not sure if you should come to a dead stop at the bottom of use the tension that's there in a touch-n-go movement.

DL Day-Singles
2x5x135
1x3X225
1x3x315
1x1x405
1x1x495
1x1x545 Fail
1x1x545 Fail
1x1x495 Fail

Did this knowing that I was not likely going to get there. But, wanted to get a bench mark either way. So frustrating...mostly fear I think keeping me back. So afraid that my SI joint is going to implode I think I get a mental block or something...

Whereabouts in the lift were you failing?

Couldn't get set up right... and then failed off the floor.

Squat Day
1x8x70
1x6x129
1x4x160
1x4x180
1x3x200
2x2x210

Inc BP
1x8x135
1x6x185
1x5x225
2x5x255

Shoulder rehab -Seramins, Dumbell raises, Stretching

Upper Body
Flat BP
1x10x135
1x8x185
1x6x225
1x5x245
1x5x225

Chins
1x8+BW
1x6+40
3x5+50

OHP/Push Press
1x6x88
1x5x110
2x5x135

Shoulder Rehab

DL Day Singles
2x5x135
1x3x225
1x2x315
1x1x365
1x1x405
1x1x455
1x1x495
2x1x510
3x1x465

Beast mode imo

Sweet log

Thanks soulman!