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Crushing it...or Attempting to

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  • Crushing it...or Attempting to

    Been gone for a while. Not out of the gym, just busy. Missing logging my workouts. So I decided to start up again.

    Yesterday

    Squat
    355x4x4

    Bench (paused)
    232.5x4x4

    Standing Overhead Press
    155x8,8
    135x10

    Spoto Press
    135x10x3. -Right bicep sore from frequent squatting so I've been keeping these light and pausing for 3-4 sec.


    Dieted down to this shape this spring. Still pushing the food currently until I start prep in Nov for Spring / Summer 2016.
    Attached Files
    2005 HOA Natural Classic
    2006 OCB Midwest
    2007 ABA Natural Illinois
    2008 HOA Natural Classic
    2011
    NPC Mid-Illinois
    NPC Midwest Open
    NPC Natural Grand Prix
    2012 NGA Clash of the Titans
    2013
    USPA Illinois State
    NGA Heart of America
    NGA Clash of the Titans




    SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

  • #2
    Yay!
    #docswholift
    PGY-1 FM
    "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

    Comment


    • #3
      Volume

      Squats
      295x6x5

      Bench (paused)
      195x6x5

      Deads
      315x6x3

      Chest Supported DB Row (db seal rows)
      70x10x5
      2005 HOA Natural Classic
      2006 OCB Midwest
      2007 ABA Natural Illinois
      2008 HOA Natural Classic
      2011
      NPC Mid-Illinois
      NPC Midwest Open
      NPC Natural Grand Prix
      2012 NGA Clash of the Titans
      2013
      USPA Illinois State
      NGA Heart of America
      NGA Clash of the Titans




      SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

      Comment


      • #4
        Still using that IIFYM style of dieting? Funny... I was just searching your old journals looking for and initial calorie/ Marco breakdown. Mind sharing your starting point?
        Last edited by steve302; 10-13-2015, 12:33 PM.

        Comment


        • #5
          Badass good to see ya!
          I see you didn't take a s#!t before deadlifting....
          I too like to live dangerously

          Comment


          • #6
            Originally posted by steve302 View Post
            Still using that IIFYM style of dieting? Funny... I was just searching your old journals looking for and initial calorie/ Marco breakdown. Mind sharing your starting point?
            I sure am. It fits and works. I think there are a lot of misconceptions about it though. My macros have been all over the place...For example, this summer I wasn't in the gym for 4-5 weeks and wasn't eating great or tracking anything. My weight was ~212. So I started back up tracking and my macros were 60f/195c/235p and zero cardio. The last 7-8 weeks or so, and steady tracking, my macros have gone up weekly. I am currently at 75f/275c/235p and a refeed every 5th day @ 60f/425c/215p. My weight this am was 211. The best way to figure a starting point, is to track your normal eating for 5 days and take an average of your cals. That is what you will want your daily cals to be. Once you get your protein macros, evenly split your fat and carb cals into macros and start there. Depends on your goals of how you will want to adjust your intake from there on. Any of that make sense? lol

            Originally posted by DC_catholic315 View Post
            Badass good to see ya!
            Thanks man!

            I retest my 1RM soon (5 weeks or so).

            Looking for a 450+ squat, 300bp and 450+ dead. This program doesn't have me really pushing the deads. So, that will be interesting to see where it goes.
            2005 HOA Natural Classic
            2006 OCB Midwest
            2007 ABA Natural Illinois
            2008 HOA Natural Classic
            2011
            NPC Mid-Illinois
            NPC Midwest Open
            NPC Natural Grand Prix
            2012 NGA Clash of the Titans
            2013
            USPA Illinois State
            NGA Heart of America
            NGA Clash of the Titans




            SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

            Comment


            • #7
              very clear. thank you

              Comment


              • #8
                Originally posted by breck View Post
                I sure am. It fits and works. I think there are a lot of misconceptions about it though. My macros have been all over the place...For example, this summer I wasn't in the gym for 4-5 weeks and wasn't eating great or tracking anything. My weight was ~212. So I started back up tracking and my macros were 60f/195c/235p and zero cardio. The last 7-8 weeks or so, and steady tracking, my macros have gone up weekly. I am currently at 75f/275c/235p and a refeed every 5th day @ 60f/425c/215p. My weight this am was 211. The best way to figure a starting point, is to track your normal eating for 5 days and take an average of your cals. That is what you will want your daily cals to be. Once you get your protein macros, evenly split your fat and carb cals into macros and start there. Depends on your goals of how you will want to adjust your intake from there on. Any of that make sense? lol



                Thanks man!

                I retest my 1RM soon (5 weeks or so).

                Looking for a 450+ squat, 300bp and 450+ dead. This program doesn't have me really pushing the deads. So, that will be interesting to see where it goes.
                What program, Layne Norton's PH3 looks interesting since it's DUP

                Comment


                • #9
                  Originally posted by RobbHensel View Post
                  What program, Layne Norton's PH3 looks interesting since it's DUP
                  "The Strength Athletes," Bryce Lewis group set up my programming.
                  I liked Laynes new program. Pretty cool, and FREE! I would try it for sure. It's a good mix.
                  2005 HOA Natural Classic
                  2006 OCB Midwest
                  2007 ABA Natural Illinois
                  2008 HOA Natural Classic
                  2011
                  NPC Mid-Illinois
                  NPC Midwest Open
                  NPC Natural Grand Prix
                  2012 NGA Clash of the Titans
                  2013
                  USPA Illinois State
                  NGA Heart of America
                  NGA Clash of the Titans




                  SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                  Comment


                  • #10
                    Originally posted by breck View Post
                    "The Strength Athletes," Bryce Lewis group set up my programming.
                    I liked Laynes new program. Pretty cool, and FREE! I would try it for sure. It's a good mix.
                    Bryce Lewis is smart when it comes to programming

                    Comment


                    • #11
                      Why split the carbs and fats? Convenience?
                      #docswholift
                      PGY-1 FM
                      "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

                      Comment


                      • #12
                        Originally posted by nexa View Post
                        Why split the carbs and fats? Convenience?
                        Yeah, just as a starting point.
                        2005 HOA Natural Classic
                        2006 OCB Midwest
                        2007 ABA Natural Illinois
                        2008 HOA Natural Classic
                        2011
                        NPC Mid-Illinois
                        NPC Midwest Open
                        NPC Natural Grand Prix
                        2012 NGA Clash of the Titans
                        2013
                        USPA Illinois State
                        NGA Heart of America
                        NGA Clash of the Titans




                        SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                        Comment


                        • #13
                          I'm currently at 35% cals from protein, 40% from carbs, 25% from fats. And those have shifted in the ladt 6 weeks or so. I like this ratio currently, and I have no hunger. My coach wants to keep pushing food each week (depending how I respond) until we start prep Mid November. We'll see what he says at check in tomorrow ☺
                          2005 HOA Natural Classic
                          2006 OCB Midwest
                          2007 ABA Natural Illinois
                          2008 HOA Natural Classic
                          2011
                          NPC Mid-Illinois
                          NPC Midwest Open
                          NPC Natural Grand Prix
                          2012 NGA Clash of the Titans
                          2013
                          USPA Illinois State
                          NGA Heart of America
                          NGA Clash of the Titans




                          SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                          Comment


                          • #14
                            what's up Rich??
                            '17 USAPL Chicago Raw
                            17 AAU Super Total
                            '16-AAU Hi
                            '15-USPA Metro
                            '15-USPA State
                            '15-AAU HI
                            '14-AAU HI
                            '14-USPA Metro
                            '14-WABDL Sonny's
                            '14-USPA State
                            '14-HI Strongman
                            '13-USPA
                            '13-WABDL Sonny's
                            '13-USPA State
                            '13-AAU HI
                            '11-USPA Metro
                            '10-NPC Stingrey
                            '09-NPC Islands
                            '09-NPC Stingrey
                            '09-ABA Islands
                            '02-ABA Islands
                            '02-ABA IronWorks
                            '01-NPC Paradise Cup
                            '01-ABA Olympia
                            '01-ABA Islands
                            '00-NPC Nat.Tri-State
                            '00-INBF Musclefest
                            '98-NGA Ill
                            '98-INBF Ohio

                            Comment


                            • #15
                              Yo! Just back to logging some training.
                              2005 HOA Natural Classic
                              2006 OCB Midwest
                              2007 ABA Natural Illinois
                              2008 HOA Natural Classic
                              2011
                              NPC Mid-Illinois
                              NPC Midwest Open
                              NPC Natural Grand Prix
                              2012 NGA Clash of the Titans
                              2013
                              USPA Illinois State
                              NGA Heart of America
                              NGA Clash of the Titans




                              SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                              Comment

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