138 days out

It is about time I check in.
So what have I been up to these days.

I came down with a flu accompanied by sinusitis which took it's tool and kept my away from gym for a  couple of weeks. Just when I was getting back to my feet, my father had yet another brain stroke.

Because I didn't feel OK and my mind wasn't 100% focused on my goals I stopped doing 5-3-1.

I also didn't know how to adjust my macros during illness. I had an idea that I should keep my macros as before but just couldn't. My appetite was gone.
Speaking of macros. I adjusted them twice since my last post, both times lowering my intake. Now I'm at ~200-P, 250-C, 40-F.

For cardio I did a couple of HIIT sessions since my last post. Not a lot ;).

I did another PL mock meet and I was not satisfied. I was 25kg down from my previous totals.

Plans for the near future. Start 5-3-1 again - TODAY! Do at least one HIIT session per week and stick to my macros. I'll do at least two more cycles of 5-3-1 and then I'll probably switch to pull-push-legs routine.

Form check:

184 days out

184 days out from MaxxOpen 2013.

Current bodyweight is 82.3 kg, which is 1.4 kg less then when I started. My lowest weight so far was 82.1 kg but it fell too quick so I had to stop it. I did that by increasing my overall calorie intake. If the progress stays the same the stage weight should be around 75-76 kg

I also made some modifications to my diet. Still eating flexible and intend to do it forever. I increased Carbs and lowered Fats a bit. My current intake is ~320-330g Carbs, 40-50 g Fat and 200 Protein. I try to get at least 10-15% of my calorie intake worth of fibers.

Since the weather is going to be getting warmer and warmer and with the days becoming longer I will start doing HIIT sessions in the nearby woods. Hill sprints or bust. Also my dog owner activities and dog walks/runs are going to be increasing so I guess my calorie intake will have to get even higher.

Now I do HIIT on stationary bike (once a week), which is OK, but it doesn't give me the same satisfaction as nature does. Nothing beats fresh air, wind in your face and the smell of woods. It's just priceless and really relaxing.

My training is still the same. 5-3-1. I am making progress and am getting stronger. Estimated 1RM on deadlift jumped to 212 kg which is fuarking epic IMHO. My previous "high" was 201 kg two weeks prior. I'll try my real 1 RM in about 3 weeks when I'll do another PL mock meet.

Squats are also progressing very well. Although my est. 1RM has not jumped as high as DL (est. SQ 1RM is 197kg) I managed to hit my PB @ 190 kg again. And no. It wasn't PL style testing. It was actually after a squat session. I squat low-bar.

Here's how it went.
Squat: 5x73kg, 5x90kg, 3x106kg, 5x130kg, 5x138kg, 5+ 5 = 10x148kg could do another two squats.
1x160kg, 1x170kg, 1x180kg, 1x190kg

Front squat: 10x60kg, 2x5x90kg
Leverage Squat Calf Machine - squat: 10x120kg, 3x10x140kg
Single leg extensions: 3x10x38kg
Single lying leg curls: 4x12x15kg
Occl. Calf raise: 30x30kg, 4x15x30kg
Occl. Machine preacher curls: 30x15kg, 2x15kg, 8x15kg

I think that club 200 kg on Squat is soon approaching. Also on deadlift. If I manage that I will set my PL Totals to about 525 kg (1.157 lbs) or more. Current at 495 kg or 1091 lbs.

OHP kicked up to 90 kg est. 1RM and Bench press up to 134 kg.

Until next time. Have fun! I KNOW I will.

Testing maxes aka self PL meet

Last Sunday I decided to put my body to the test.

It was time to see where my actual 1 RM's are. 

Since I do most of power lifting exercises I decided to do a "self PL meet". 

The results were a bit surprising as I was sure I would increase my 1 RM on deadlift and improve the depth on my squat. Bench press was a bit disappointing but still an improvement. So I guess I really should not be disappointed. 

It was a morning workout and here is how it went:

Morning BW 82,4 kg. 

Result:

Squat: 190 kg (PR!) - depth about the same as 180 last time.

Bench: 125 kg

DL: 180 kg

Total: 495 kg . 

Squat: 

5 x 60kg, 

5 x 80kg, 

3 x 100kg, 

3 x 120kg, 

1 x 140kg, 

1 x 160kg, 

1 x 170kg (from here on with belt), 

1 x 180kg, 

1 x 190 kg - FAIL

1 x 190 kg (PR)

1 x 200 kg - EPIC fail. The weight really surprised me. 

1 x 200 kg - FAIL.

Bench:

5 x 40kg, 

5 x 60kg,

3 x 80kg,

3 x 100kg,

1 x 120kg, 

1 x 125kg, 

1 x 130kg - FAIL.  

Dedlift:

5 x 60kg, 

5 x 80kg, 

3 x 100kg, 

3 x 120kg, 

1 x 140kg, 

1 x 160kg (from here on with belt - w/o straps),

1 x 180kg, (straps) 

1 x 190 kg - FAIL

1 x 190 kg - EPIC FAIL , 

1 x 180 kg - FAIL!;), 

2 x 160 kg, 

8 x 140 kg. 

I made a video of the "meet". 

I really enjoyed this workout and will do it again after next cycle of 5-3-1. 

5-3-1 progress so far

In November 2012 I started Jim Wendler's 5-3-1 program to gain strength which is a must in natural BB.
I decided to give 5-3-1 with assistance work for bodybuilding a try. (4 exercises, 4 sets, 8-15 rep range).
My estimated 1 RM were:
Military press: ~ 69,5 kg
Deadlift: ~ 164 kg
Bench press: ~ 110 kg
Squat: ~ 150 kg

My bodyweight at start was 78 kg.
After 4 cycles an ear infection, deload week and flu I am at ~83 kg which makes 5kg gain. My goal was not to go beyond 82 kg, but a broken scale messed with me. It showed me at 80-81 kg for about 1 month and a half before I noticed something was off. Mirror is kind to me though so it's not such a bad thing.

Back to 5-3-1.
As already mentioned I had a few set backs. First was a 14 day OFF due to ear infection and the second a flu only a month later. It sucked big time. I lost so much strength and energy.

Here's my 5-3-1 progress in pictures.

As you can see, my strength is going up steadily. There are some ups and downs but it not a big deal as long as linear line is rising. Some drops are also due to the fact that my schedule at work is very irregular and I sometimes do not get enough sleep. Were it not for the illnesses I'm certain my gains would've been even greater.

I like the program A LOT. At first it was a challenge dropping the volume. It still is sometimes.

My best 1RM during these four cycles:

Military press: ~ 88 kg = ~ 18,5 kg gain
Deadlift: ~ 199 kg = ~ 35 kg gain
Bench press: ~ 135 kg = ~ 25 kg gain
Squat: ~ 186 kg = ~ 36 kg gain

I set many personal bests in these couple of months.
I actually deadlifted 180 kg and squated 180 kg. Wasn't low enough but I'll slowly get there.

left - 148 kg | right - 180 kg

Video is also available on both PB's.

Next Sunday is a test your maxes day ;). Hopefully I enter 200 kg club at deadift.

That's it from me. Stay tuned for updates and thanks for following my blog.

My diet = flexible diet

I don't remember writing this yet. I might have mentioned I use IIFYM type of dieting.

If you'd like to know what flexible dieting or modern buzz word IIFYM is all about please click on these links:
http://www.bodyrecomposition.com/a-guide-to-flexible-dieting  Edited 30th Jan 2013 (can't believe I forgot "the bible" ;))
http://www.iifym.com/ - official website,
http://www.doyoueven.com/2013/01/iifympart1/ - first part of a 4 part series,
http://www.naturalmusclezone.com/prehrana/mala-sola-fleksibilnega-prehranjevanja-iifym-1-del - for Slovene followers of this blog.

Deloading (sort of) done and arm blasting.

I finished deload week on Friday and went full speed ahead on Saturday.

Used deloading to try and improve my form on Overhead press, Deadlift and Bench press. Squat form is OK, so no need for any major improvements there.

Did I mention I HATE deload?! I know it is a must (and I needed it) but I still hate it. Just cannot change the mindset to do less volume/weight.

I also increased the loads on 5/3/1 quite a bit. It's quite funny doing 9+ reps on 1+ minicycle you know. People look at you in a funny way. Just kidding there. But it is kinda funny. I increased all my upper body work loads by 7,5 kg and lower body loads by 12,5 kg.

On OHP I managed 8 reps for 60kg on 5+ day so  think it is OK. Although I did 12x63kg on 1+ I'm satisfied since I really improved on form. Lowered the bar to chest as opposed to only lowering it to chin as in 1+. I felt my shoulders a lot more with proper form.  I think I have still got room for improvements. Must find a way to stabilize my body better.

Deadlift 5+ was scheduled yesterday. Well I only managed 9x138 kg this time. I was really concentrating on form and was very tired before coming to gym. Stress and stuff. My father is in the hospital again, so is my father in law and my best friends mom.



So.. Deadlift. As far as I can see I still have to be faster with my hips. Have to push them forward sooner. I still lift my toes up as I lift, which is not a good sign I think. Feet should be firmly on ground. Music sucked big time..

And now to arm blasting part.
I have this idea that my arms are lagging behind other parts of my body. I decided to hit them every time I go to the gym for two weeks (7 workouts), just to see what happens. Well it is happening. My arms have visually grown. I still can't believe it when I look in the mirror or put a t-shirt on. I am really surprised about the results. I have no plan I just hit 3-4 random exercises for 12-15 reps for biceps and triceps. I will go by the plan from now on to see if it is only the pump that gives me the feeling of the change I am seeing.

First workout of 2013 - 1st January 2013

Gym was almost empty but there were a couple of guys in the gym I can always count on being there! You'll meet two of them in the video.
Some of us are really in love with iron. 

And another rep PR was set that day. This time bench press with 11 reps @ 96kg. I need to improve on form though. Arch my back a bit more and tuck in my elbows. Still doing classic BB style benching. I really want to learn the powerlifting style.

Deadlifting new repetition PR 9 x 145 kg and 5/3/1 progress report

I mentioned in one of my previous posts that I've started doing 5/3/1 program.

I'm seeing some great progress. I'm breaking all sorts of records. Mostly repetition PR's but I think I will start breaking 1RM MAX records soon.

Still have a lot to learn about using proper form. Here is the video of my second cycle of 5/3/1 1+.
Great workout for the last day of 2012!

As you can see the 1st lift was WAY off. The bar should have been above my feet. Well it was not. I really have to pay attention to this otherwise I risk injuring my back and I really do not want that.

Also I have to start pushing my hips forward sooner. So I have been told.

Estimated 1RM.

As you can see from the image above the progress is steady. There are some drops in weight on some days which can be attributed to bad daily form, not being rested enough or just a lousy day.  I'm making the biggest gains on deadlift. I am slowly knocking on 200kg club doors. At least formulas say so. In reality it is probably still quite far away.

My weight is ranging from 79,5 - 80,5 kg at the moment which is probably due to antibiotics I have been taking for my ear infection. I had two weeks of from gym. I adjusted my macros accordingly. Dropped them by 500-700kcal (I previously maintained 78,4kg @ 2500kcal). Still managed to gain too much unwanted weight though. I will have to make a mini cut. Two weeks should be enough to get me to back 78-79 kg range.

Merry Christmass everyone

Double S in christmaSS on purpose. MASS time ;).

Gaining strength - Jim Wendler style!

As the title says my current goal is to gain strength.
To reach it I am using Jim Wendler's 5-3-1 program. I am currently in second cycle and am already seeing great results. It is just amazing how my strength is going up.

If you want to find out more about it just visit his website http://www.jimwendler.com/2011/09/531-for-a-beginner/

And some report on my progress. I am slowly gaining weight. I am currently at ~78-79kg. I aim for 82 kg maximum weight gain before starting to cut for competition.

I gained a bit too much in the last 10 days. I had an ear infection and had to stay at home. No cardio an no training. I did lower my intake but obviously not enough. Nothing to worry about. I should be at my short-term goal weight of 77,5kg in about a week or so.

Diet wise I am still following IIFYM which I think is excellent. I track my calorie intake with myfitnesspal.

My current macros are:
- 300 (+/- 15)g Carbs
- 200 (+/- 15)g Protein
- 60 (+/- 5)g Fat

And the most important fact.. I am still learning a lot of new stuff about training, nutrition, recovery, etc. I learned A LOT in competition prep but I have still got a lot to learn.

I find team 3DMJ's video posts very informative specially Alberto Nunez's Lean Gains video series. I made a Youtube playlist.