I'm starting a new log. The purpose of my first log was really to make sure that I didn't slack off on fitness as I entered the workforce, which I am no longer concerned about as it's been over a year and a half and Finding time to get to the gym is pretty easy.
I've been inspired by the Broz philosophy of "you're not overtrained, you're undertrained,"
this article, and the logs of a few people here (mostly Jaysick and Busto), to stop thinking that 3 days a week of strength training is enough to get me as fit as I want to be. This log will be all about my efforts to lift 3 days a week and do something supplemental the other 4 days. The hope is that eventually I can handle heavy exercise on a daily basis, and that I'll be in sick shape.
My plan is to use a westside/texas method type of programming that I've been messing around with 3 days a week, then just go on feel for the other 4 days a week. My strength programming will roughly be:
Tuesday: Max Effort Day
Max Effort Bench
5rm squat
Max effort chinup/max effort deadlift
Abs
Friday: Volume/Accessory Day
Bench assistance (close grip, floor press, db bench): 5x5
HBBS: 5x5
Volume chinups/pullups
Postural work
Abs
Sunday: Recovery Day
Dynamic effort bench
Dynamic effort squat
Postural work
Accessory arm work
I'd like to stay around 165 lbs because in the not too distant future I plan on competing in some raw powerlifting events. I'd like to have a 1015 total, which I believe is the requirement to qualify for the AAU National powerlifting meet in the 165lb raw division. I'm around 12% bodyfat so I've got some room to recomp.
For supplements I don't really take anything. Last time I tried creatine I got wicked diarrhea, but I have used it successfully in the past so I should try again. I'll probably resume the ZMA + trib stack sometime soon even if it has debatable efficacy. If anyone has some suggestions for cheap sups that will improve recovery I'm open to suggestions.
Current Max:
Bench: 220
Squat: 275 (est)
DL: 350 (est)
All time Max
Bench: 230
Squat: 329
DL: 402
AAU Raw Nationals Qualification (1015 lb total)
Bench ~ 240
Squat ~ 345
DL ~ 430