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Post by hammer10x on Feb 28, 2015 22:24:08 GMT -5
Recap for the week and February (3 weeks of training):
TRAINING VOLUME Squat 49,505 (Month = 125,705) - Best 1 = 535 - Best 3 = 485 - Best 5 = 475 - Best 10 = 435
Bench 38,310 (Month = 91,570) - Best 1 = 375 - Best 3 = 340 - Best 5 = 315 - Best 10 = 275
Deadlift 29,675 (Month = 98,795) - Best 1 = 575 - Best 3 = 520 - Best 5 = 495 - Best 10 = 425
Total Volume 117,490 (Month = 319,070) - Best combined total lifts = 1,485 NUTRITION DAILY AVERAGE -Calories 3,211 (Month = 3,395) -Carb grams 271 (Month = 289 @ 34% of total calories) -Fat grams 116 (Month = 126 @ 33% of total calories) -Protein grams 270 (Month = 286 @ 34% of total calories) -Body weight lbs 231 (Month = 229)
Strong week in volume with great progress throughout the month. I’m really pleased that I was able to increase the weight for all rep ranges in each of the power movements. I am looking forward to seeing how March plays how much I can improve my total for the combined lifts. I am struggling to get my protein intake up to 400 grams and keeping the carbs under 200. I will most likely switch to a low-carb protein powder in the next week or so.
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Post by 3speed on Feb 28, 2015 22:38:47 GMT -5
Just curious Nick.... Your best (cobbled) total for the month is 99% of the total you just posted at a meet. Do you traditionally train that close to your limit or do you even feel the training total still represents 99%?
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Post by hammer10x on Mar 1, 2015 8:31:44 GMT -5
Just curious Nick.... Your best (cobbled) total for the month is 99% of the total you just posted at a meet. Do you traditionally train that close to your limit or do you even feel the training total still represents 99%? Good question. This training cycle is definitely an experiment. I have never been through this amount of volume or intensity. I feel that the training total is closer to 95% of my current capacity. I will deload in one more week. So far I am very pleased how everything is moving.
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Post by 3speed on Mar 1, 2015 15:01:14 GMT -5
I am struggling to get my protein intake up to 400 grams and keeping the carbs under 200. I will most likely switch to a low-carb protein powder in the next week or so. Just some 'food' for thought: boneless skinless chicken breast (average): 260 calories - 55 grams protein - 0 grams carbs canned tuna (1 can): 200 calories - 40 grams protein - 0 grams carbs 1 cup 0% Greek Yogurt (Trader Joe's): 120 calories - 22 grams protein - 7 grams carbs large boiled agg: 77 calories - 6 grams prorein - 1/2 gram carbs <----might be high in cholesterol for some lean steak 1 ounce (average): 50-60 calories - 7-8 grams protein - 0 grams carbs You know your needs better than anybody else, but unless you are a unusual case, I would question the need for 400 grams of protein a day. Study after study has come to the conclusion that, considering total caloric intake is adequate, a trained/training athlete needs 1.76 to 1.8 grams of protein per kilogram of bodyweight. There are studies that break it down further to account for only lean body mass, but the above numbers still remain remarkably consistent. At a bodyweight of 230, that would put the very high end of your needs at just under 200 grams. Just my .02 - your mileage may vary, etc
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Post by hammer10x on Mar 1, 2015 22:03:02 GMT -5
I am struggling to get my protein intake up to 400 grams and keeping the carbs under 200. I will most likely switch to a low-carb protein powder in the next week or so. Just some 'food' for thought: boneless skinless chicken breast (average): 260 calories - 55 grams protein - 0 grams carbs canned tuna (1 can): 200 calories - 40 grams protein - 0 grams carbs 1 cup 0% Greek Yogurt (Trader Joe's): 120 calories - 22 grams protein - 7 grams carbs large boiled agg: 77 calories - 6 grams prorein - 1/2 gram carbs <----might be high in cholesterol for some lean steak 1 ounce (average): 50-60 calories - 7-8 grams protein - 0 grams carbs You know your needs better than anybody else, but unless you are a unusual case, I would question the need for 400 grams of protein a day. Study after study has come to the conclusion that, considering total caloric intake is adequate, a trained/training athlete needs 1.76 to 1.8 grams of protein per kilogram of bodyweight. There are studies that break it down further to account for only lean body mass, but the above numbers still remain remarkably consistent. At a bodyweight of 230, that would put the very high end of your needs at just under 200 grams. Just my .02 - your mileage may vary, etc This is great feedback. Thanks for the examples and the advice. I need to further my research with protein intake. I agree that my goal of 400 is very high. I am going to be making some planned reductions after next week but the protein will still remain over 300. However I will heed your advice and contine to research.
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Post by hammer10x on Mar 2, 2015 7:46:53 GMT -5
03/02/15 BW 234 1. Squat 135-6 225-5 315-4 405-3 455-2 495-1 545-1 495-3,3,3
2. Safety bar squat 405-3,3,3,3
Total volume: 15,675
Getting fat. Good thing is that I had already planned to reduce my calories starting today.
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Post by hammer10x on Mar 3, 2015 7:49:21 GMT -5
03/03/15 BW 233 1. Deadlift 135-5 225-5 315-5 405-1 455-5,5,5,5,5
Total volume: 15,155
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Post by hammer10x on Mar 4, 2015 9:19:01 GMT -5
03/04/15 BW 232
1. Bench 135-10 185-5 225-2 285-10,10,10
2. Floor press 225-10 235-8 225-10
3. Pull ups (palms in) 10,10,10
4. Wide pulldowns 130-10 150-10 170-10
5. Super set A. Dumbbell press: 80-10,10,10 B. Dumbbell row: 70-10,10,10
Total volume: 33,405
Doing 10s for every set gave an amazing pump. I felt like I was going to pop at the end.
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Post by hammer10x on Mar 5, 2015 17:06:24 GMT -5
03/05/15 BW 232
1. Squat 135-5 225-3 315-1 405-1 475-5,5,5,5,5
Total Volume: 13,945
These were all tough. I was very happy to get through all 5 sets. I really had nothing left for additional work.
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Post by hammer10x on Mar 6, 2015 7:59:59 GMT -5
03/06/15 BW 234
1. Deadlift 135-5 225-3 315-2 405-1 435-10 455-10,10
2. Snatch grip deficit SLDL 315-6,6,6
3. Reverse hyper on stability ball 10,10,10
Total volume: 24,505
My lower back and glutes were fried after all the pulls. Good work.
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Post by hammer10x on Mar 9, 2015 7:13:17 GMT -5
03/09/15 BW 232
DELOAD
1. Squat 135-5 225-3 315-1 405-3,3,3,3,3
Total Volume: 5,310
That's it for today. Light weight and good reps.
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Post by nachtegaal45 on Mar 9, 2015 21:45:33 GMT -5
hard-hitting halterofilia courtesy of The Hammer
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Post by hammer10x on Mar 11, 2015 21:01:57 GMT -5
03/11/15 BW 232
DELOAD
1. Deadlift 135-5 225-3 315-3 405-1 (10 singles)
2. Floor press 135-5 185-5 225-3 275-3,3,3
That is all for today. Good deload week with minimal lifting for good recovery. Testing maxes this Saturday.
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Post by hammer10x on Mar 14, 2015 16:51:09 GMT -5
03/14/15 BW 231
Max testing day!!!
1. Squat 495-1 545-1 565-1
2. Bench (all pauses) 340-1 375-1 395-1
3. Deadlift 520-1 585-1 615-no lift. Stuck just above knees.
Total: 1545
This was a really fun day. We had 9 lifters join us at the beginning but ended up with just 5 by the end. Took us 2.5 hours to get through everything. Got a chance to work with some guys on their form and set-up. I am very happy with my training progress.
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Post by 3speed on Mar 14, 2015 20:30:56 GMT -5
Very happy with training progress? No kidding!! I would be ecstatic with a 50 pound gain in 1 month. Nice! Congratulations.
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Post by hammer10x on Mar 24, 2015 19:01:01 GMT -5
First two training days back after a week of flu-like symptoms. I had a fever and a nasty cough all last week.
03/23/15 BW 229
1. Squat 135-5 225-5 315-3 365-2 405-1 455-1 495-1 535-1 480-3,3,3
03/24/15 BW 229 1. Deadlift 135-5 225-5 315-5 425-5,5,5 455-5 475-5
2. SLDL (straps and no belt) 405-7
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Post by 3speed on Mar 24, 2015 19:14:29 GMT -5
Good to see you feeling better and back at it.
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Post by hammer10x on Mar 25, 2015 6:35:07 GMT -5
03/25/15 BW 227
1. Bench 135-10 185-5 225-3 275-10 285-10 295-9.....out of gas
2. Floor press 225-10,7,6
3. Pull ups 10
My triceps had nothing left for the high rep presses. Clearly a weakness I need to work on.
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Post by hammer10x on Mar 27, 2015 7:35:51 GMT -5
03/27/15 BW 228
1. Deadlift 135-5 225-3 315-1 405-1 455-10,10
2. Squat 135-3 225-2 315-1 365-1 405-1 455-5,5,5
Tough workout today. The deadlifts really took a lot out of me. My hips were very sore and tired going into the squats. Got it done but it was rough.
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Post by Ryan on Mar 27, 2015 7:58:51 GMT -5
03/27/15 BW 228 1. Deadlift 135-5 225-3 315-1 405-1 455-10,10 2. Squat 135-3 225-2 315-1 365-1 405-1 455-5,5,5 Tough workout today. The deadlifts really took a lot out of me. My hips were very sore and tired going into the squats. Got it done but it was rough. Did you purposely DL first? In other words, was the intention to go into SQ fatigued?
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Post by hammer10x on Mar 27, 2015 17:24:27 GMT -5
[/quote]Did you purposely DL first? In other words, was the intention to go into SQ fatigued? [/quote]
I was actually making up for the squats workout i missed the day before. I had already planned to DL with my training partner on Friday morning so I stuck with that and squatted after.
It was taxing and I would not be in favor of doing it again.
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Post by hammer10x on Mar 28, 2015 10:12:53 GMT -5
03/28/15 BW 229
1. Floor Press 135-5 185-3 225-1 275-1 315-1 345-1 310-3,3,3 280-5,5
2. Overhead press 95-5 115-5 135-5,5,5 95-12
3. Pull ups 10,10
Total volume = 16,670
I was planning to do regular bench but they were all tied up. I think it worked out for the best because I feel that I still got a very good workout.
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Post by hammer10x on Mar 30, 2015 7:06:15 GMT -5
03/30/15 BW 228
1. Squat 135-5 225-3 315-2 365-1 405-10 435-10,5,8
2. Leg extensions...
3. Hanging leg raise...
I hate 10's but that is why I have to do them. I have been responding well with them but they really mess with me mentally. I intended on 2 sets of 10 at 435 but punked out on second set. I was going to do a third set for just another 5 but found more capacity and got to 8 with decent velocity.
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Post by 3speed on Mar 30, 2015 16:13:55 GMT -5
03/30/15 BW 228 1. Squat 135-5 225-3 315-2 365-1 405-10 435-10,5,8 2. Leg extensions... 3. Hanging leg raise... I hate 10's but that is why I have to do them. Yeah, cardio with 400lbs on your back sucks.
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Post by hammer10x on Mar 31, 2015 8:36:49 GMT -5
03/31/15 BW 228
1. Deadlift 135-3 225-3 315-1 405-1 495-1 545-1 565-1 510-3,3,3
2. Power shrugs 365-5,5,5
3. SLDL 405-5,5,5
Overall a good session. Had difficulty getting focused on the way up to the heavy DL singles but got through it.
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